Strength
a) Incline DB Bench Press – 5×8 (heavy)
b) Strict Pull-ups – 5×8 (advanced = weighted)
c) GHD Weighted Back Extensions – 5×8
—Superset a/b/c every 3:30. Hold DB behind head for Back Ext & pause each rep.
Conditioning
14 Min AMRAP Ladder
1 Wall Walk
1 Lap Bear Hug Dball/Bag Carry 125/80#
3/3 Cal Assault Bike
2 Wall Walks
2 Laps Bear Hug Dball/Bag Carry 125/80#
6/5 Cal Assault Bike
3 Wall Walks
3 Laps Bear Hug Dball/Bag Carry 125/80#
9/7 Cal Assault Bike
***Continue Pattern for the remaining 14 minutes.
WOD Notes: Goal is to get to the round of 7-7-21/15. 1 Lap = 5 mats. You should be able to go unbroken on the bear hug carry every round. WW sub = 10 Shoulder taps/1 WW. You can also scale the feet walked on the WW. Reset monitors each rd.
Assistance
a) Santa Belly Abs (Week 2 – Day #2): Hollow Rocks: 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×10 (slow eccentric)