(General 6:00)
:30 bike
:30 step back lunge
:30 plank shoulder tap
:30 step up (box)
3 rounds
_________
(Specific 10:00)
5 vertical jump
5 tuck jump
5 box jump step down
_________
5 no weight bent row (body position check)
5 light weight bent row
5 working weight for WOD bent row
________
5 kneeling push up
5 push up
5 empty bench press
2×5 building in weight for strength
(12:00)
In 10:00 build to a heavy double bench press
RXConditioning (18:00)
6 rounds for max reps
:30 Bench Press (165/105lb.)
:30 Rest
:30 DB Bent Row (50/35lb. Each arm)
:30 Rest
:30 Max Box Jump (24/20”)
:30 Rest
Intermediate
6 rounds for max reps
:30 Bench Press (95/65lb.)
:30 Rest
:30 DB Bent Row (35/20lb.)
:30 Rest
:30 Max Box Jump (24/20”)
:30 Rest
Baseline
6 rounds for max reps
:30 Bench Press (35/15lb.)
:30 Rest
:30 DB Bent Row (15/10lb.)
:30 Rest
:30 Max Plate Jump (custom height)
:30 Rest
(5:00)
2x max dead hang from pull up bar (-:05)
Rest as needed between efforts.
Today is likely your favorite day of the week, or maybe I’m just biased toward bench pressing. We will build to a heavy double bench press prior to getting into the conditioning. The conditioning today should be a load that allows for 5-10 unbroken reps during the :30 of work and pretty consistent work for the bent row and the box jumps! The 1:1 work to rest ratio will allow you to work fast during the work intervals. Be sure to scale appropriately and work fast through the working interval.