26 Benson Lane Merrick, NY 11566 | (516) 868-7767
Strength
Box Squat
8x 10,8,6,4,2,2,2,2
WOD
10 minute AMRAP
20 lunges (body-weight)
15 Wallballs 20/14
15 KB swing 55/35
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger
Strength
Framers Carry with KB 20 turf lengths 70/55
Do not lowers weight after you star. you can drop and re pick up as needed
WOD
30-20-10
Push-ups
Sit-ups
Burpees
Ring rows
Double-unders
Leg lifts
Strength
Power Clean 5×3
WOD
4 RFT
20 Hang Cleans 95/65
20 Thrusters 95/65
20 K2E
“Conquer yourself.” – Vladimir Salnikov
Strength/Skill
Work on technique for Handstand Push-ups
AND
5×3 Deadlift use Approx 70-80% of 1RM focus on speed
WOD
Jacked Up Diane AKA Patricia
21-15-9
Deadlifts 225/185
Handstand Push-ups
Pull-ups
Happy Birthday Patricia
Strength: Back Squat 5 x 10 (working to a 10-rep max)
WOD:
4 RFT
*Cash-Out: 50 Wall Balls (20/14)
Strength
Back Squat 5×10
Add weight each set work up to a tough 10
WOD
4 RFT
5 pistol squats right leg
50 sit ups
5 pistol squat left leg
50 sit ups
Cash-out: 50 Wall Balls 20/14
“The body is a vehicle, driven by the mind, fueled by the spirit”
Strength
Bench/Floor press 5×5 +1xfail ~ 10 rep max
WOD
20 min AMRAP
10 pull ups
10 shoulder to over head 95/65
10 pull ups
10 shoulder to overhead 115/75
10 pull ups
1o shoulder to overhead 135/85
10 pull ups
10 shoulder to overhead 155/95
10 pull ups
10 shoulder to overhead 175/105
10 pull ups
10 shoulder to overhead 195/115
Keep adding weight for presses 20/10lbs each round until you can not add and continue WOD with that weight
“Toughness is in the soul and spirit, not in muscles”
-Alex Karras
Strength
5 Sets 1 Snatch + 3 Over Head Squats
Rest 2 min and add weight each Set
WOD
8 RFT
5 Overead Squats 95/65
10 Toes to bar
15 KB Swing 55/35
“Intensity – There will be time to rest when you are dead!”
