WOD

A. Back Squats – Reps 12-9-6-3-3-3
Increasing weight each set, then 3×3 at same weight
***Note that the 12-rep set is essentially a “warmup set”

B. Power Clean EMOM:

First 3 minutes – 4 reps @ 55-60%
Rest 1 min
Next 3 minutes – 3 reps @ 65-70%
Rest 1 min
Next 3 minutes – 2 reps @ 75-80%
Rest 1 min
Final 3 minutes – 1 rep @ 85-90%

C. AMRAP 5 min:

Run 200m
20 Front-Rack Lunges (95/65, ADV 135/95)
Run 200m
Max Reps Thrusters (same weight)

—————————-

STRONG PROGRAM:

Vertical Upper Body Push/Pull
Parts A and B stay the same each week. Track these metrics.

A. Strict Barbell OHP – 3 x 6-8 reps
*Increase weight following week on any set that achieves 8 reps

B. Alternate Movements x 3 sets each:
Choose Ring or Bar. Stay consistent week to week
*Increase weight following week when you can achieve 5 (or 10) reps on all 3 sets

Weighted Dips x 5 reps OR Push-ups x 10 reps
Rest 1-2 min
Weighted Pull-ups x 5 reps
Rest 1-2 min

C. 7 sets each:
Rest only while opposite arm is working. This should take approx 7 min (30 sec per set)

12 DB Lateral Raises (left)
12 DB Lateral Raises (right)

D. Alternate Movements x 4 sets each:
Rest 1-2 min between sets of each

Barbell Curls – Reps 15-12-10-8 (increasing)
Barbell Skull Crushers – Reps 15-12-10-8 (increasing)

Address:

1019 Garnet Ave
San Diego, CA 92109

Phone Number: