Monday, Week Two, Max Effort Lower Body – Part A (25 min):

A) Deadlift Warm-Up (3 Min):

With an empty or lightly loaded barbell, complete as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1- Romanian Deadlift

Exercise 2- Snatch Grip Bent-Over Barbell Row

Exercise 3- Deadlift

B) Deadlift EMOM (5 min):

Every minute, on the minute for 5 minutes complete 3-5 repetitions. Start with light load and slowly increase the weight each minute until you have reached your desired load

C) Technique (1 Min): Deadlift and RKC Plank

D) Strength (16 Min):

“DEADLIFT”

In teams of 2-3 athletes of similar strength, complete 1 round, every 2 minutes for 16 minutes (8 Sets) ramping up to your one repetition maximum of:

Rx

Station 1- Deadlift

Station 2- RKC Plank, 30-60 Second Hold (Optional)

Start with light load and slowly increase the weight each set until the final sets where you try to set a new 1 RM PR.

Note 1 RM: ___

Monday, Week Two, Benchmark WOD – Part B (25 min):

A) Upper Body Dynamic Functional Warm-Up (3 Min):

Complete as many reps as possible for each exercise in 30 seconds of:

Stretch 1- Corkscrew Shoulder Twists

Stretch 2 –Squat Position Thoracic Mobility Reach

Stretch 3 –Band Shoulder Dislocates

Stretch 4– Band Diagonal Shoulder Dislocates

Stretch 5 –Band Pull Apart

Stretch 6-Diagonal Band Pull Apart

B) Technique (1 min): Wall Ball Shots

C) WOD (21 min):

“RUNNING KAREN”

For time complete:

Rx

Run 500 OR Assault Bike 1,500 Meters

150 Wall Ball Shots, 10-ft/9-ft (#20/14)

Run 500 OR Assault Bike 1,500 Meters

L1: (#14/10)

L2: (#8/6)

MOD: Box Squat to Medicine Ball Overhead Press (#8/6)

Note Time Completed: ___:___