Linear Strength Progression
Back Squat 3 x 5 Reps
Warm up 2 x 10 x Bar - 1 x 5 - 1 x 3 - 1 x 2 - 1 x 1
The Press or Bench Press 3 x 5 Reps
Warm up 1 x 10 x Bar - 1 x 5 - 1 x 3 - 1 x 2 - 1 x 1
Deadlift 1 x 5
Warm up 1 x 10 - 1 x 5 - 1 x 3 - 1 x 2 - 1 x 1
Bonus Exercise
3 x Max Effort Pull ups
or
Jump up Negatives
or
Stand to Pull up
or
Pull Downs
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca