Strength
a) Bench Press – 5×5 @ 87.5%
b) Hollow Rocks – 5×45-75 sec (rock longer than last wk)
–Super set part a/b
Conditioning
17 Min AMRAP
20 C2B Pull-ups
30 Wall Balls 30/20# to 10/9.5ft
40/30 Cal AD Bike (25/15 assault)
WOD Notes: TD = 3-4 rd. C2B scale = 10-15 reps (if you can do c2b/chin, but can’t link well), or do banded pull-ups/ring rows. Make sure you do wall balls right near the PU bar you will use.
Assistance
a) RDL – 4×6 @ 69-70%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
c) Banded Tricep Extensions – 4×20
This Weeks Schedule
Mon/Tues – normal
Wednesday – No 7pm class
Thursday – 8am and 9am class + Open Gym: 10-11am
Friday – Open Gym: 8am-2pm
Saturday – 8am & 9am classes. Open Gym: 10am-2pm
