Strength Cycle: Week 4: Post-Open Cycle 2
Strength/Skill
E2M16M
2 Strict Press – as heavy as possible for all sets
+
6-10 Eccentric Pistols on Box
WOD
AMRAP 20
Run 200m or Row 250/200m or Bike 500/400m
5 Strict Pullups or 10 Bar-on-Rig Pullups or 5 Heavy Pendlay Rows
*Pick a version of the WOD that will keep you moving. We’d like to see over 10 rounds on this piece.
Cooldown
On your own: Roll out quads, hips, glutes, and calves
Unloaded
8 Rounds
:20 on, :10off
Row or Bike or Double Under
-then
8 Rounds
:20on, :10off
Bike or Row or Double Under
-then
6 Rounds Tabata (:20on, :10off) of each: (3min total)
1. DB Push Press
2. Sprinter Situp
3. Box Step Overs
4. AKBS
5. Burpees
6. Strict Pullups
7. Wallballs
8. V Ups
-then:
8 Rounds
:20 on, :10off
Row or Bike or Double Under
-then
8 Rounds
:20on, :10off
Bike or Row or Double Under
Daily Reading
1. 10 Famous Quotes to Get You Pumped
2. How to Be Extremely Productive Without Getting Extremely Exhausted
3. Be Nice to Your Co-workers, Even When They Don’t Deserve It
4. 5 Things Every Member Should be Doing Every Class