WARM UP – MOBILITY
Dynamic shoulder + core warm-ups
Upper body pushing + pulling
Overhead & Pec stretches
Tech: Bench press
WOD A
Every 2 min x 8 sets: 8 Bench press @~60-65% of 1RM across
—
The goal is to complete all 8 sets of 8 at the same weight. Pick a weight that you think this will be attainable, the first couple of sets should feel pretty easy.
(Week 4/4, depending on how last few weeks have gone, adjust weight to challenge. If you started too heavy, failed or had to reduce weight, then do all sets lighter, if you were successful at all 8×8, then attempt a small jump (5-10lb).
*Bench Press x 8*
WOD B
*Gymnasty, but not that nasty*
EMOM x 16 (4 rounds of each, for quality)
1) Kipping pull-ups (COB or C2B, scale to jumping pull-ups)
2) Kipping Handstand push-ups (Scale to negatives, pike HSPU, or DB PP)
3) 1-2 Rope climbs (Regular or Legless, scale to lowers or ring rows)
4) Push-ups (Standard, Hand release, Dumbbell push-ups or scaled variation)
—
*Looking for 1-2 solid unbroken sets that are less than a max and completed in ~30 sec or less
**Not for max reps, aim for quality and consistency
ACCESSORY
2-3 rounds: rest as needed
12-15 Cable bicep curls
12-15 Tri rope press downs
12-15 Lateral Delt flys
