Strength
Overhead Squat
3-3-3-3-3
Partner WOD
15 Minute AMRAP
10 KB Lunges (5 each leg)
10 Kettlebell Swings (2,1.5)
7/10 Calorie Assault Bike
*One person works at a time. Score= Total Rounds
Level 2- (1,0.75), 8/6 Cals
Level 1- (0.75,0.5) 6/4 Cals
Adv – 9/12 Cals on the bike
You should not be on the bike for more than 30 seconds. Scale appropriately. This should be about 1 minute per person.
Weekly Strength – Benchmark Schedule
Travel/At Home WOD
5 Rounds
2 Hand Release Push Ups
4 Regular Push Ups
6 Clapping Push Ups
Rest 1 Minute
then
AMRAP:8
12 Air Squats
12 Hollow Rocks
12 Alternating Lunges
12 Supermans