* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) Bench Press: 5 sets of 5* @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

2) Deadlift: 5 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

3) AQAP:

5/4.5 mile Assault Bike

200m Kettlebell Front Rack Carry 53/35

4/3.6 mile Assault Bike 200m Kettlebell Front Rack Carry 53/35

3/2.7 mile Assault Bike

200m Kettlebell Front Rack Carry

53/35

2/1.8 mile Assault Bike

200m Kettlebell Front Rack Carry 53/35

1/.9 mile Assault Bike

Scale Kettlebell Loading as needed. Kettlebell Front Rack is fisting basically touch with the bells sitting in the pit of your elbow. This should not be held, resting up on your shoulders. The goal is to make your trunk work here.

4) Diamond Push-ups: 3 minutes Max Reps

Thumbs and pointer fingers should be touching.

5) Strict Chest-to-bar Chin-up: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets in unbroken sets.

6) Abmat Sit-ups: 10o for time

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE