Strength
4 Sets
Max Rep Bench Press (%50-60)
-rest 1:00-
Max Rep Strict Chin-Ups
-rest as needed btw sets-
WOD
“Devil’s Press & Burpees & Tabata”
Tabata – Alternate Rounds (20 rounds)
20-seconds Max Single Arm Devils Press/DB Lateral Burpee (22.5/15 kg)
10-second Rest
*Score is total reps
(1.R Devils Press – 2.R Min Burpees – 3.R Min Devils Press – 4.R Burpess…)
Accessory
TheBox362 Mini-Pump – Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
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Hips Don’t Lie
W.O.D. : ” Demon Slayer”
A: Strength : every 3min. 4 sets:
10- Hip Thrust + 30-40 sec. Stick leg Bridge Hold (rpe 8)
B: Strength : every 3min. 4 sets:
10- Sumo Deadlıft + 10 Banded Curl (rpe 8)
24- EMOM :
- Foot Elv. Reverse Lunges 8R+8L (rpe 6/ 6.5)
- Russian Twist w/ KB or DB. (rpe 6/ 6.5)
- DB Jump Squat (rpe 6/ 6.5)
- Weighted Sit Ups (rpe 6/ 6.5)
- Box assi. Lateral step up w/KB Pistol Squat (rpe 6/ 6.5)
- Sled Push (heavy)