Strength
Push-Jerk
3-3-3-3-3
WOD
3 Minutes Assault Bike
2 Minutes Sit-ups
1 Minute Goblet Lunges
Rest 1 Minute
3 Minutes Sit-ups
2 Minutes Goblet Lunges
1 Minute Assault Bike
Rest 1 Minute
3 Minutes Goblet Lunges
2 Minutes Assault Bike
1 Minute Sit-ups
Level 2 (1.5,1)
Level 1 (1,0.75)
Weekly Strength/Benchmark Schedule
At Home WOD
1.
200 Russian Twists
2.
Max Air Squats in 5 Minutes
3.
3 Rounds
20 Push Ups
30 Hollow Rocks
40 Mountain Climbers