Category Archives: Uncategorized

Bench press

-Build to a heavy set of 5

then

“Fran”
21-15-9
Thruster
Pull up

We are kicking off some new benchmarks this week! In the next 6 weeks, we will be building up to the following:

Bench press
1 RM

Front squat
1 RM

Sumo deadlift
This will be introduced more as a skill and accessory exercise, but we will be pulling some heavy singles as well.

Turkish get up
1 RM

Fran
21-15-9
Thruster
Pull up

 

Weightlifting:

Back Squat

4×3 @ 85%

 

Snatch

4×3 @ 85%

 

C&J

4x(3+1) @ 85%

5 rounds:

5 strict presses @80-85%

5 Ring pull ups

 

then

 

3 RFT:

15 HSPU

15 Power cleans 135/95

 

Extra:

5 rounds:

10 Ab wheel roll outs

10 KB swings

 

Weightlifting:

Power snatch

4×3@70%

 

Power clean and jerk

4x(3+2)@70%

 

Snatch pull

4×3@90%

 

4 rounds:

10 HSPU

15 KB swings

Saturday: Open gym 9-12 WOD at 10

Sunday: Open gym 10-12 Endurance WOD at 10. Then Sunday funday at 2pm Reel Cafe courtyard

 

Friday’s WOD:

Every 90 seconds for 10 rounds:
1 power clean and jerk @85%+

Then

4 RFT:
15 Toes to bar
15 Single arm DB push press each arm 50/30
15 Box jumps