WOD

A. Squat Clean Thrusters
Reps 5-4-3-2-1 (increasing weight)

B. Bench Press – 5 sets of 10-12 reps
Goal is to use the same weight for all sets. Your weight choice should be
something you could perform for 16-20 reps when fresh

C. AMRAP 8 min:

10 Thrusters (75/55, ADV 115/80)
15/10 (m/f) Push-ups (ADV Ring Pushups)

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STRONG PROGRAM:

Horizontal Upper Body Push/Pull
Parts A and B stay the same each week. Track all four of these metrics

A. Alternate Movements x 3 sets each:
*Increase weight following week on any set that achieves the end of the rep range

Bench Press x 6-8 reps
Rest 1-2 min
Supinated Bent-over Rows (slightly elevated chest angle) x 8-10 reps
Rest 1-2 min

B. Alternate Movements x 3 sets each:
*Increase weight following week on any set that is within the rep range
i.e. if you achieve 11-10-9-7 with 50, you would increase to 55# for first 3 sets, and keep 50 for last set

DB Bench Press x 8-12 reps
Rest 1-2 min
One-Arm DB Kroc Rows x 8-12 reps
Rest 1-2 min

C. EMOM x 16 min (alternating):
For both movements, choose weight/difficulty to ensure you can make all sets/reps UNBROKEN within the rep range

Push-ups x 8-12 reps
Two-Arm Bentover DB Rows x 8-12 reps

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