WOD

A. Squat Cleans
10 minutes to complete:
Reps 3-2-1-1-1 (Increasing weight each set to QUALITY single)

B. EMOM x 10 min (alternating):

Bench Press x 10 Reps
DB Snatches x 10 Reps (alternate arms each rep)

Rest 6 min (till 18:00 on clock)

C. 75 Thrusters (95/65) (10 min cap)
Everytime barbell touches the ground, complete:
10 Ring Push-ups (male)
10 Push-ups on ground (female)

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STRONG PROGRAM:

Horizontal Upper Body Push/Pull
Parts A and B stay the same each week. Track all four of these metrics

A. Alternate Movements x 3 sets each:
*Increase weight following week on any set that achieves the END of the rep range

Bench Press x 6-8 reps
Rest 1-2 min
Supinated Bent-over Rows (slightly elevated chest angle) x 8-10 reps
Rest 1-2 min

B. Alternate Movements x 3 sets each:
*Increase weight following week on any set that is within the rep range

DB Bench Press x 8-12 reps
Rest 1-2 min
One-Arm DB Kroc Rows x 8-12 reps
Rest 1-2 min

C. EMOM x 12 min (alternating):

10-12 Push-ups (choose hands-elevated, ground, rings, parallettes, feet-elevated)
10-12 Ring Rows
L-Sit Hold x 10-20 seconds

D. Row 1000m + 30 Burpees over rower
OR
Run 800m + 30 Burpees (touch bar overhead)

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