Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

I pick things up, and I put them down.

Strength: Deadlift

(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%

-If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.

Accessory Work: Three sets, not for time, of:

What is Tempo Training?

Banded Good Mornings x 8 reps @ 30X1
-Rest 45 seconds
Supine Ring/TRX Row x 8 reps @ 2111
-Rest 45 seconds
Weighted Hip Extensions x 8 reps @ 2012
-Rest 45 seconds

Core: Three Sets, not for time, of:

Barbell Rollouts x 10

- Rest 45 seconds

Med Ball Slams x 20 (20/14)

- Rest 45 seconds

Raise The Bar.

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Warm-Up: 2 rounds of

10 Jumps (box, squat, or broad)

10 Inch Worms

10 MB Slams

10 Back Extensions

90ft Farmers Carry

Strength: Deadlift (5-5-5)

(Wendler Week 1, cycle 1)

65% x 5

75% x 5

85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: EMOM for 20 min,

1 Deadlift (95/65)

1 Hang Power Clean (95/65)
1 Front Squat (95/65)

1 Deadlift
1 Hang Power Clean
2 Front Squat

1 Deadlift
1 Hang Power Clean
3 Front Squat

Keep adding 1 Front Squat until you get to 20 Front Squats. If you don’t make it to 20 – switch to 1 Deadlift, 1 Hang Power Clean, and (6) Alternating Front Rack Lunges for the rest of the EMOM.

Cash Out: Banded Good Morning 5 x 12