PRIMER:
3 Sets
8 Suitcase Deadlifts, each side (Video)
8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)
STRENGTH:
Back Squats
Every 2 min
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat
BeachFit will do:
AMRAP 18
14 Hand to Hand KB Swings
12 KB Goblet Squats
10 Pushups
10/8 Cal Bike
WOD:
#twoforone
Part 1
3 Sets:
10 Deadlifts
15 Dips (Rx+ Parallel Bar Dips or Ring Dips)
20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-Ups )
Part 2
3 “Giant” Sets:
Max Bodyweight Bench Press
*On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.
200m Kettlebell Carry*
On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)
