Strength/Benchmark Weekly Schedule – Click Here
Warm-up
10 -8 – 6
-Burps
-Single Arm Seated Strict Press (per side)
-Superman
50’ Duck Walk at the end of each round
Strength
EMOM6
Back Squat
2 Reps
Rest 2 Minutes
EMOM6
Back Squat
1 Rep
WOD
10-8-6-4-2-4-6-8-10
Burpees
Single Arm Hang Clean and Jerks 50|35
Level 2- 40|25
Level 1- 30|15
Reps split between arms. 10=5 each side.
At Home WOD:
4 Rounds
10 Supermans
20 Alternating Mountain Climbers
40 Bicycle Crunches
60 Russian Twists