Search

Tuesday 10122021

Bench Press

6 Sets:

All Sets Based on 1RM Bench Press

Set 1-2: 8 @ 70%

Set 3-4: 6 @ 75%

Set 5-6: 4 @ 80%

Strict Handstand Push-ups

[BASED ON MAX SET OF STRICT HANDSTAND Push-ups

5-10 Unbroken: 3-2-1-1-1

10 Unbroken: 4-3-3-2-1

15 Unbroken: 9-8-7-6-5

20 Unbroken: 12-10-8-6-4

25 Unbroken: 18-15-12-8-4

Rest As Needed Between Sets.

WOD

"Heartache"

3 Rounds For Time:

10 Front Squats 185 / 135 lb

20 Toes to Bar

50 Double Unders

Modifications

FRONT SQUATS

- Reduce Weight

- Reduce Reps

- Sub Dumbbell(s)

TOES TO BAR

- Reduce Reps

- Knees To Chest

- 40 Sit-Ups

50 DOUBLE UNDERS

- Reduce Reps

- 50 Line Hops

- 75 Single Unders

171 views0 comments

Recent Posts

See All

WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m

STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k

WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10