2018 Cycle 1 Week 2 Day 1

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
Floss Elbows
Then
4 Steady Rounds:
10 Goblet Squats
20 Calorie Row

Strength and skill
Back Squat (5×5 72%)
2A. Strength
Back Squat
5×5 @72.5%
Bench Press (5×5 80%)
2B. Strength
Press Grip Bench Press
5×5 @ 80%+ of 5RM

Conditioning
Metcon (AMRAP – Rounds and Reps)
3. Conditioning
AMRAP 15 Minutes
Run 200 meters
21 Overhead Squats 75/55lbs

Extra work

<div class="soswodify_component_comment" Work
8 Rounds:
Bike 2/1.5k
Rest :60

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Strict Toes to Bar
8×4
Rest as needed.

5b. Strength Accessory
Waiter Walks
100m x 6
70/50lbs or More
(3 each arm)
Rest as needed.