Monday, May 6 - Saturday, May 11
Monday, May 6
Warm-up: 2:00 easy row or ski (1x) directly into 8-6-4-2 alt curtsy lunge (start light and build) + banded good morning + alt Cossack squat + deadlift (start light + build)
Strength:
Every :90 x5 (15:00) -
12 alt goblet curtsy lunge @ 54/35 or 35/20 or 25/10 https://youtu.be/Idzi7l-L3MA?si=9e3tRPKDCPr0B25z
3-5 deadlift, building slightly heavier than WOD weight
WOD:
5 rounds for time -
300/250 meter row or ski
10 deadlift @ 225/155 or 155/105 or 105/75
Accessory:
Accumulate 1:00-2:00/side Copenhagen plank (rest as needed)
https://youtube.com/shorts/Rwap0_j5i5A?si=tA59Abd7CaJMq63N
Tuesday, May 7
Warm-up: 2 rounds - :30 banded pvc pulldown hold + :30 easy bike + 12 pvc pass through + 10 alt toe touch from plank + 8 trx tempo row + 6 muscle snatch (empty barbell) + 4 scorpion stretch/side
WOD:
30:00 EMOM (maintain zone 2 and focus on high quality movements / skills) -
:30 challenging pull movement (e.g., muscle up, pull-up, challenging row)
:30 power snatch cycling @ light to moderate weight https://youtu.be/VaGC12hKWQU?si=gVD99F51geN76Ml9
:30 handstand work or challenging plank
:60 bike @ moderate pace / :60 sit-up (alternate each round)
Rest
Accessory:
3x 6-8/side Turkish sit-up @ moderate weight (:60 rest between sets)
https://youtu.be/dv_nNf43Qck?si=JoqqDDCdH6h_mRB8
Wednesday, May 8
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 60% 1RM) + push-up to pike + alt thoracic reach/side from low squat + :30 easy jump rope
Strength:
In 15:00 superset the following x4 (:90 rest between supersets) -
5 front squat from rack @ 60, 65, 70, 75% 1RM respectively
:30-:45 supine med ball hamstring iso hold https://youtube.com/shorts/MAtGf6TyNAE?si=LHRQrllqXLbPntyn
WOD:
In 16:00, complete 4 rounds for total wall ball reps (3:00 work / 1:00 rest) -
25 push-up (scale to 15)
50 double under (or 100 singles)
Max wall ball reps (20/14 or 14/10)
Accessory:
Tabata banded side steps (:20 work / :10 rest x8)
https://youtu.be/pzQ2M_iY0D8?si=J2LgOYhrR5IoluRD
Thursday, May 9
Warm-up: 2 rounds - 14 banded pull-apart + 12 alt groiner w/ thoracic reach + 10 alt box step-up + 8 clean pull + 6 muscle clean (empty barbell) + 4 broad jump
Strength:
Every :90 x10 (15:00) -
1 power clean (or 3 reps/set if lifting lighter)
*Start light and build to heavy single if possible
WOD:
For time -
15-12-9-6-3
Hang power clean @ 155/105 or 125/85 or 85/55
Box jump over or step over (24/20 in)
Accessory:
2x :30/side banded trap stretch + banded hamstring stretch + figure-4 stretch on rig
https://youtu.be/9_qVccX0ylE?si=KckH1fw8niSwqbnT
Friday, May 10
Warm-up: 200 meter run, row, or ski (1x) directly into 8-6-4-2 bench press (start w/ empty barbell and build to WOD weight) + supine toes-to-rig + inch worm w/ push-up (note - be mindful to leave toes-to-bar space when setting up for bench press)
WOD:
30:00 AMRAP -
400 meter run (together)
30 toes-to-bar, knees-to-elbow, or v-ups
20 burpees or up downs
10 bench press @ BW, 3/4 BW, or 1/2 BW
*Run together but split all other movements evenly
Accessory:
3x8-10/side DB external rotation @ light/moderate weight, elbow on knee (:60 rest)
https://youtu.be/mbdDt0c9bZY?si=qXrj2RUpzNymg3mg
Saturday, May 11
Warm-up: 5-4-3 back squat (start w/ empty barbell and build) + pistol squat/leg to bench + Cossack squat/side (no weight) + reverse Samson/side + :30 alt plank rotation https://youtu.be/tDTH2j4dr4s?si=M6aJwpVK5oe_zHLJ
Strength:
Every :90 x10 (15:00) -
1 back squat (or 3 reps/set if lifting lighter)
*Start light and build to heavy single if possible
WOD:
15:00 EMOM -
:40 alt pistol squat
:40 sit-up (GHD or weighted if able)
:40 alt goblet Cossack squat (light to moderate weight) https://youtu.be/fj8uShygQDU?si=a1tdnH8-dsfD9mja
:40 mountain climber, :01 pause @ knee
Rest
Accessory:
3x10-12 DB frog pump, :01 pause @ top, moderate weight (:60 rest between sets)
Monday, April 29 - Saturday, May 4
Monday, April 29
Warm-up: 2:00 easy row (1x) directly into 2 rounds - 4 clusters (start w/ empty barbell) + 6 bootstrappers + 8 alt pistol to bench + 6 inch work w/ push-up + :30 lateral line hops
Strength:
In 15:00, build to a moderately heavy single if possible (:90 rest between sets) -
5-4-3-2-1-1
Cluster (clean + thruster)
https://youtu.be/8XnmnkF9R2Q?si=so1QwQoWKUKPDX6u
WOD: (15:00)
2:00 AMRAP x5 (1:00 rest between AMRAPs)
200 meter row + 6 lateral burpees or up-downs over rower
Max alt pistol squat OR air squat in remaining time
*Score = total squat reps
Accessory:
3x8-10/side feet elevated side plank hip dips (:60 rest between sets)
https://youtu.be/7qfH2ff6GsQ?si=TU3yPyIqYd4AD6sO
Tuesday, April 30
Warm-up: 8-6-4 DB Romanian deadlift (start light and build to Strength weight) + trx row + pvc pass through + banded pull-apart + push-up to pike + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
8-10 DB Romanian deadlift (2 @ 75/50 or 50/35 or 35/20) https://youtu.be/Cf3CaHui43A?si=YQD84LvxIBRscB9g
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=y50aA3yU2ZIUxKt0
WOD:
10:00 EMOM -
5 strict pull-up + max push-up in remaining time
30 double under or 60 singles
@ 10:00 mark go directly into -
2 rounds -
15 kipping pull-up
20 push-up
25 double under or 50 singles
*Score is 1.) total push-ups from EMOM + 2.) time to complete 2 rounds
Accessory:
3x12-14 alt med ball dead bug (:60 rest between sets)
Note: Main focus = lower back smashed to the floor w/ knees at perfect 90 degrees
https://youtu.be/ALTK3MSvvo4?si=S1fnHul0KR3mJC90
Wednesday, May 1
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 supine toes-to-rig + 8/side groiner w/ thoracic rotation + 6 DB walking lunge (start light and build to WOD weight) + :30/side banded pec stretch
WOD:
In 25:00, complete the following for quality reps @ steady pace (rest as needed) -
4 rounds -
10 toes-to-bar, knees-to-elbow, or weighted v-ups
100 meter Farmer’s carry (2 @ 50/35 or 40/25 or 30/15)
—————
3 rounds -
20 DB plank pull through (50/35 or 40/25 or 30/15)
20 DB suitcase walking lunge (2 @ 50/35 or 40/25 or 30/15)
—————
2 rounds -
30 sit-up (weighted or GHD if possible)
30 ft HS walk, or :30 pike hold from bench w/ weight shift or banded hollow rock
https://youtu.be/C5VlmiNgudI?feature=shared
https://youtu.be/SpdUm2qrhk8?si=K53YRL0F0QX0s-Gd
Accessory:
Superset the following x3 -
10-15/side banded Pallof rotation + 10-15/side KB weighted side bend @ challenging weight
https://youtu.be/eXoQkPlhUVM?si=EZTuyaIJLsFofwDI
Thursday, May 2
Warm-up: 10-8-6-4 back squat (start w/ empty barbell and build to 65% 1RM) + DB hang power clean (start light and build to WOD weight) + banded row from plank/side + banded good morning + :30 high knees
WOD:
24:00 EMOM -
5 back squat @ 65% 1RM + 6 box jump or alt step-up (24/20 in)
200 meter run (scale to 100)
Rest
5 DB hang power clean + 6 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
Max KB swing (54/35 or 35/20)
Rest
Accessory:
3x10-15/side banded side step (:60 rest between sets)
https://youtu.be/pzQ2M_iY0D8?si=ro4reYjX7TNogGc2
Friday, May 3
Warm-up: 1:00 easy bike (1x) directly into 10-8-6 Bench press (start w/ empty barbell and slowly build) + banded snow angel + alt scorpion stretch + alt plank-up
Strength:
12:00 EMOM -
3-5 bench press (build slightly heavier than WOD weight)
8-10 v-sit DB bicep curls on bench (2 @ moderate weight)
Rest
WOD:
Every :90 x10 (15:00) for total bike cals -
10-9-8-7-6-5-4-3-2-1
Bench press (135/95 or 95/65 or 65/45)
Max bike cals in remaining time
*No built in rest, so pace yourself on this one
Accessory:
3x10-15 DB hip thrust from bench @ challenging weight
https://youtu.be/LxdfGyNBuRU?si=5naFxkedFWzG29hb
Saturday, May 4
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (all movements done w/ empty barbell or pvc) + alt thoracic reach/side from low squat + :30/side child’s pose w/ lat stretch + :30 banded pvc hold from hollow https://youtu.be/F_Tr45dImsA?si=8o7alUcw6RG1eo7T
Strength:
Complete the following every :90 x6 (9:00), building to a moderate complex -
1 power snatch + 2 hang power snatch + 3 overhead squat
Parnter WOD:
20:00 AMRAP (you go, I go) -
9 goblet squat (50/35 or 40/25 or 30/15)
6 alt DB snatch (same weight as above)
3 bar muscle-up, jumping bar muscle-up, or 6 pull-up
*Partner A completes 1 full round then rests while Partner B completes 1 full round
Accessory:
1-2 rounds - :30/side banded lat stretch + :30/side banded pec stretch + :30/side banded hip flexor stretch + :30/side banded hamstring stretch + :30 banded cat cow
Monday, April 21 - Saturday, April 27
Monday, April 22
Warm-up: 8-6-4 alt KB bench press from hollow (light weight) + pvc pass through + banded pull-apart + push-up to pike + :30 easy row or ski
Strength:
Every :90 x4 (12:00) -
:30-:60 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/fkCkiP_CMUs?si=nIjy-eWZFWfhtelq
10-12 alt KB bench press from hollow (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/QTSlQi-WHR8?si=GsLpfNrPkUxPuMiN
WOD:
20:00 AMRAP -
Max calorie row or ski
*Every 500 meters, complete 4 bar muscle-up or 8 pull-up
Accessory:
Accumulate 30-50 banded face pull
https://youtu.be/zt8EqEGoX6o?si=MM-B6Imzw-vd3WOa
Tuesday, April 23
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + bootstrapper + alt toe touch from plank + :30 easy jump rope
Strength:
E2MOM x6 (12:00) -
3 power clean @ 80% 1RM or (7/10 RPE) + :30 barbell rollout or plank on barbell
*Reps do not need to be touch-and-go; take :10 rest between singles if needed
https://youtu.be/80wyM461lec?si=MmFl3hNlZb1Al5QV
WOD:
For time -
50 air squat
400 meter run
30 sit-up
20 burpees or up-downs
100 double under or 150 singles
20 burpees or up-downs
30 sit-up
400 meter run
50 air squat
Accessory:
Accumulate 30-45/side - side plank w/ knee drive
https://youtu.be/9XtKtWU3cjc?si=KGQmbFBPOFJhiZSZ
https://youtube.com/shorts/aZVvKi6ZnCA?si=mf15nsG35IRTWB47
Wednesday, April 24
Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt scorpion stretch + 8 banded good morning + 6 strict press (empty barbell) + 4 dual DB snatch (light weight)
Strength:
In 15:00, complete the following x6 (:90 rest between rounds) -
8-8-6-6-4-4
Strict press (start light and slowly build to challenging set of 4 if possible)
WOD:
E2MOM X8 (16:00) for quality reps -
6 dual DB snatch (2 @ 50/35 or 40/25 or 25/15)
8 push-up on DB’s
10 toes-to-bar, knees-to-elbow, or v-ups
https://youtu.be/WILPdCTo-3w?si=VsQy6pmYGsHH06m3
Accessory:
2x :30/side banded trap stretch + :30/side banded lat stretch + :30/side pigeon stretch
Thursday, April 25
Warm-up: :60 easy bike (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + alt Cossack squat + alt reverse Samson + banded single leg RDL/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
:30-:45 DB hip thrust, :02 pause @ top (moderate weight) https://youtu.be/LxdfGyNBuRU?si=CYsXi5QylAvm_q04
6-8/side single leg KB RDL w/ knee drive (moderate weight) https://youtube.com/shorts/fkSRi40aTo8?si=zAr7RERzmLj20zfF
WOD:
E2MOM x8 (16:00) for total bike cals -
8 back squat (135/95 or 95/65 or 65/45) + x bike cals (see below)
8/6 cals (or :10 bike)
10/8 cals (or :20 bike)
12/10 cals (or :30 bike)
14/12 cals (or :40 bike)
16/14 cals (or :50 bike)
18/16 cals (or :60 bike)
Max cals
Max cals
Accessory:
Accumulate 1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch
Friday, April 26
Warm-up: 2 rounds - 5 Pendlay row (light weight) + :30/side child’s pose w/ lat stretch + 5/side split stance squat + :30 chest opening stretch + 10 plate hops (45#)
Strength:
Every :90 x5 (15:00) -
9-7-5-5-5 Pendlay row (start light and build to challenging set if possible) https://youtu.be/O9v7sb3JAPk?si=8sp2GgZL3dyxmdBc
8-10 DB lat pullover @ moderate weight
WOD:
10:00 AMRAP -
2-4-6-8-10-x
KB goblet lunge (54/35 or 40/25 or 35/20)
Box jump or alt step-up (24/20 in) or plate hops
*Continue to add 2 reps to each movement until time is up
Accessory
Accumulate 50-75 banded lat pull-down
Saturday, April 27
Warm-up: 8-6-4 bench press + KB deadlift (start light and build to WOD weight) + banded snow angel + KB hip opener stretch/side + alt quad stretch + alt calf stretch + :30 easy jump rope
Partner WOD:
For time (you go, I go) -
Buy-in: 400 meter run (together)
150 double under or 250 singles
100 bench press (135/95 or 95/65 or 65/45)
100 KB deadlift (2 @ 54/35 or 40/25 or 25/15)
150 double under or 250 singles
50 bench press (same as above)
50 KB deadlift (same as above)
150 double under or 250 singles
Cash-out: 400 meter run (together)
*Partners split reps evenly
Accessory:
3x6-8/side - 1-arm KB Sorenson row (light/moderate weight)
Monday, April 15 - Saturday, April 20
Monday, April 15
Warm-up: 2 rounds - 10 banded good morning + 8 alt groiner + 6 muscle clean + 4 alt lunge + 6 strict press (start w/ empty barbell and slowly build) + 8 tempo ring row + 10 pvc pass through
Strength:
15:00 EMOM -
1 Curtis P complex (start light and build to challenging weight if possible) https://youtu.be/FVMFhQE7Mow?feature=shared
:30 banded pvc hollow body push down (static hold) https://youtu.be/F_Tr45dImsA?si=sIhwRJcXw0NdXmSf
Rest
WOD:
4 rounds for quality reps @ steady pace -
8 hang power clean (135/95 or 105/75 or 85/55)
8 front rack reverse lunge (135/95 or 105/75 or 85/55)
4 bar muscle-up, or 8 chest-to-bar pull-up or other challenging pull movement
Accessory:
Accumulate 1:00/side banded trap stretch + 1:00/side child’s pose w/ lat stretch
https://youtube.com/shorts/xXbmJoQEc9M?si=TySmpUOYfTAiHllN
https://youtu.be/B8Z29sfQDI8?si=4IXl1qqDgtrTYwwF
Tuesday, April 16
Warm-up: 2:00 easy row or ski directly into 8-6-4 - banded bent over row + banded pull-apart + push-up to pike + DB bench (light weight) + scorpion stretch/side
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
8-10 KB RDL w/ row (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/NRo2ue7W-Kk?si=Ogn8CxF8ZsECXpwG
8-10 KB push-ups (same KB’s as above) https://youtu.be/6aMmSehlZTk?si=Ny5t1Fwu-6hx6nd7
WOD:
Every :90 x8 (12:00) for total bench press reps -
200 meter row or ski
Max DB bench press reps (2 @ 50/35 or 40/25 or 30/15)
*There is no built in rest for this WOD, so grab a quick break as needed; don’t come out too hot - pace yourself
Accessory:
Accumulate 1:00/position - 3-way banded shoulder stretch
Wednesday, April 17
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt quad stretch + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
6 back squat @ BW, 3/4 BW, or 1/2 BW
:30-:45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo?si=j5QMs6k47mV8sMvY
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
*Expected times = beg 10-12; int 8-10; adv 7-8; elite < 6:00
**Rx+ option = GHD sit-ups (add 5:00 to expected times)
Accessory:
3x8-10/side - banded X walk
https://youtu.be/LRkZTWs5RZE?feature=shared
Thursday, April 18
Warm-up: 2:00 easy bike (1x) directly into 3 rounds - :30 HS hold or pike hold from bench or plank + 6 alt DB snatch (light weight) + 4 inch worm w/ push-up
Strength:
In 14:00, complete the following x4 (:90 rest between rounds) -
8 alt DB snatch (start moderate and build to heavy set of 8 if possible)
30 ft handstand walk or :30 pike hold from bench w/ weight shift or :45-:60 challenging plank
WOD:
For time (1:1 work/rest ratio) -
9-12-15-21-15-12-9
Bike calories
*Scaling option = 6-9-12-15-12-9-6
Accessory:
3x8-10 cable tricep pull (:60 rest between sets)
Friday, April 19
Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt pistol squat to bench + 8 strict press (empty barbell) + 6/side runners lunge w/ thoracic rotation + :30 high knees
Strength:
12:00 EMOM -
12-16 alt pistol squat
2-4 push or split jerk (start light and build to WOD weight)
Rest
WOD:
E3MOM x6 (18:00) -
200 meter run
12 toes-to-bar, knees-to-elbow, or v-ups
6-5-4-3-2-1 push jerk or split jerk (from rack)
*Weight suggestions -
Round 1 - 6 @ 135/95 or 95/65 or 45/35
Round 2 - 5 @ 155/105 or 115/75 or 65/45
Round 3 - 4 @ 165/115 or 125/85 or 85/55
Round 4 - 3 @ 175/125 or 135/95 or 95/65
Round 5 - 2 @ 185/135 or 155/105 or 105/75
Round 6 - 1 @ 195/145 or 165/115 or 125/85
Accessory:
3x 10-15 GHD hip extension (:60 rest between sets)
Saturday, April 20
Warm-up: 6-4-2 deadlift + muscle clean (start w/ empty barbell and build to WOD weight) + alt thoracic rotation from low squat + burpee broad jump + :30 figure 4 stretch/side
WOD:
30:00 EMOM for total wall balls -
6 hang power clean (135/95 or 95/65) + 6 lateral burpees over barbell
8 deadlift (135/95 or 95/65) + 8 box jump or alt step-up (24/20 in)
Rest
Max wall ball (20/14 or 14/10)
Rest
Accessory:
3x8-10 Russian push-up or alt plank-up (:60 rest between sets)
Monday, April 8 - Saturday, April 13
Monday, April 8
Warm-up: 8-6-4 muscle snatch + overhead squat (empty barbell) + alt quad stretch + pvc pass through + banded pull-apart + :20/side child pose w/ lat stretch https://youtu.be/2pkLUbN34GI?si=D9f03A_Xh4yfr2-n
Strength:
Every :90 x6 (9:00) -
1.1.1 power snatch (:10 rest between singles)
*Start light and build by 5-10 lbs each round if possible (or stay light to work on form)
WOD:
“Nancy”
5 rounds for time (scale to 3 rounds) -
400 meter run
15 overhead squat (95/65 or 65/45 or 45/35)
*Scale OHS to KB goblet squat @ moderate weight
**Expected times for Nancy - beginner 17-20 mins; intermediate 13-16; advanced 10-12; elite < 9
Accessory:
3x8/side prone banded open book stretch
https://youtu.be/0Dnobp9nLYw?si=GlEDnz_-1fqlz_vh
Tuesday, April 9
Warm-up: 5-4-3-2 DB power clean (start light and build) + DB push-up + thread the needle w/ thoracic rotation/side + :30 banded lat pull down from hollow
Strength:
12:00 EMOM -
6 DB push-up + renegade row (2 @ 50/35 or 40/25 or 30/15)
9 DB power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
WOD:
15:00 AMRAP -
45 double under or 90 singles
15 sit-ups (GHD or weighted if possible)
5 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement
Accessory:
Accumulate 1:00-2:00 Copenhagen plank/side
https://youtube.com/shorts/Rwap0_j5i5A?si=NetWkJoXc0jH3DQ3
Wednesday, April 10
Warm-up: 15:00 AMRAP @ steady pace - 3-5 bench press (start w/ empty barbell and build to 80% 1RM) + 10 pvc pass through + 8 banded snow angels + 6 air squat
Strength:
In 12:00 complete the following (:90 rest between sets) -
5-4-3-2-1
Bench press @ 80% 1RM or challenging weight
WOD:
18:00 AMRAP -
Max row or ski meters
*Every 500 meters complete 12 wall balls (20/14 or 14/10)
Accessory:
Accumulate 30-50 DB bicep curl from v-sit on bench (2 @ moderate weight)
https://youtube.com/shorts/PiwwmaKLfU8?si=_pcOYAJ50II6zdHB
Thursday, April 11
Warm-up: 2 rounds - :30 easy bike + 12 alt groiner + 10 supine toes-to-rig + 8 alt box step-up + 6 alt back rack lunge (empty barbell) + 4 inch worm w/ push-up
Strength:
Every 2:00 x6 (12:00) -
12-10-8-8-6-4
Alt back rack lunge (start light and build to a challenging set of 4 if possible)
WOD: (18:00)
6 rounds for total toes-to-bar (2:00 work / 1:00 rest) -
10/7 cal bike
10 box jump over or step-over (24/20 in)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
Accumulate 30-45/side banded Pallof rotations
https://youtube.com/shorts/4KHlAWkK_h0?si=0hjhkI56q_o6bdb3
Friday, April 12
Warm-up: 15:00 AMRAP @ steady pace - 3-5 push or split jerk from rack + 3-5 power clean (start w/ empty barbell and build to 65% 1RM for both movements) + 4 scorpion stretch/side + 6 banded good morning (athlete will need 2 separate barbells)
Strength:
25:00 EMOM -
5-4-3-2-1 power clean
:30 strict pull-up (1x - rest when you drop off bar)
5-4-3-2-1 push or split jerk
:30 handstand walk or handstand walk progression
Rest
*Suggested clean and jerk weight =
Round 1 = 5 @ 65% 1RM or 5/10 RPE
Round 2 = 4 @ 70% 1RM or 6/10 RPE
Round 3 = 3 @ 75% 1RM or 7/10 RPE
Round 4 = 2 @ 80% 1RM or 8/10 RPE
Round 5 = 1 @ 85% 1RM or 9/10 RPE
Accessory:
Accumulate 1:00/side banded pec stretch + 1:00/side banded lat stretch
Saturday, April 13
No class - moving day!
We will begin training at our new location on Monday, 4/15 -
801 West Main Street in Lebanon