Strength
Bench Press – 5×5 @ 82%
Conditioning
12 Min AMRAP
8 Ring Muscle-ups (sub: 15 C2B Pull-ups)
12 Hang Power Cleans 185/125#
30/25 Cal Row
WOD Notes: TD = 3-4 rounds. HPC = 65% (should be able to do them in 1-2 sets). Girls will row 25 cals. C2b Scale = 8-12 reps, chin over bar pu, or 15 ring rows.
Assistance Work (Day 1)
4×6 Romanian Deadlifts @ 65%
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
Ragers,
I will be programming Accessory work everyday for the month of November. The focus will be on strengthening the posterior chain (glutes, hamstrings, low back, & core). We do a lot of squatting which mainly works the anterior chain (quads), so it’s time to get our backsides stronger as well! The assistance exercise that is programmed that day will be discussed at the beginning of class. We will be utilizing the GHD a lot as well. Everyone is encouraged to participate!
