Squat
3x5 (empty bar)
2x5
1x5
1x5
3x5 (work set)
Bench Press
2x5 (empty bar)
1x5
1x5
1x5
1x5
3x5 (work set)
Deadlift
3x5 (practice plates)
1x5
1x5
1x5
1x5 (work set)
2x5
1x5
1x5
3x5 (work set)
Bench Press
2x5 (empty bar)
1x5
1x5
1x5
1x5
3x5 (work set)
Deadlift
3x5 (practice plates)
1x5
1x5
1x5
1x5 (work set)
PT SWOD (CFFB 4.14.11)
Box Jumps 5x1 @ 90% of 1 RM
Overhead Squat 1, 1, 1, 1, 1
Noob DWOD
Box Jumps 5x1 @ 90% of 1 RM
Overhead Squat 1, 1, 1, 1, 1
Noob DWOD
20 minutes work on gymnastics skills
Some examples include:
- Rings
- Dips
- Levers
- Push ups
- Handstands
- Push ups
- Walking on Hands
- One-Arm
- Paralletes
- Pull-ups/progressions
- Hollow Rocks
Check out Gymnastics WOD for ideas.
PT DWOD (based on CFFB 4.14.11)
Complete 8 rounds for time:
3 Presses @ 75% of 1 RM
10 Russian Twists - 40 lbs
*Alternate every rep for 10 total, 5 right, 5 left.
Post loads and times to comments.
PT DWOD (based on CFFB 4.14.11)
Complete 8 rounds for time:
3 Presses @ 75% of 1 RM
10 Russian Twists - 40 lbs
*Alternate every rep for 10 total, 5 right, 5 left.
Post loads and times to comments.
Squats: 3x5@245
ReplyDeleteBench Press: 3x5@185
Deadlift: 1x5@315
Squats: 3x5 @165
ReplyDeleteBench Press: 3x5 @155
Deadlift: 1x5 @225
DWOD: Squadron PT ( indoor circuit: low-med. intensity)
Squats: 3x5@185 (shit form on last set of 5)
ReplyDeleteBench Press: 3x5@155
Deadlift: 3x5@185
Squats: 3x5@135
ReplyDeleteBench Press: 3x5@150
Dead Lifts: 3x5@225
PT SWOD:
ReplyDeleteBox Jumps @ 40" + Yellow Plate
O/H Squat @ 225, 235, 245, 255, 265 PR
PT DWOD: @ 7:45