Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Front Rack Lunges – 5×8 (build to a HEAVY set at the end)
2) DB Bench Press – 5×10 (heavy across)
3) Tibialis Raises – 4×15
4) Strict Pull-ups – 5×8 (use a band/weight or C2B for a challenge)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
For Time
200 Double Unders
5 Rope Climbs 15ft (RX+ = 20ft)
1200m Run
WOD Notes: Goal is 10-13 minutes. DU sub = 100 DU, 2:30 worth of practice, 300 singles, or 400ft versa. RC sub = 10 heavy pulleys, 8 up/downs (strict), or 40 RR. The run is to the culda sac, stop sign, eggs sign, and back into Rage.
Assistance
a) GHD Sit-ups – 8×10 (weighted – heavier)
b) Banded TKE – 3×30 each leg
—Rest 30 Sec between sets of Sit-ups