Daily WOD

Ski/Bike 1:30

Lacrosse ball shoulder blades, glutes, hip flexors

banded 7's

Shoulder rolls

AWY Shoulder warm-up

10 glute bridges

Pike walk to pike hold

dumbbell high pull

dumbbell shoulder press plus

Progressive boot strapper

jump to hold on rings

air squats

Coach bench press

5 tempo bench press

5 bench press

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

RX

Complete as many rounds as possible in 20 minutes of:

:30 sec Handstand Hold

:30 sec Bottom of Squat Hold

:30 sec L-Sit Hold on the Rings

:30 sec top of chin-up hold

Intermediate
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

10x 5 Second Cobra
15x Bootstrappers
2x 10 Foam Roll Up Wall