Anyone ever see this movie??This week is the start of our strength biased style programming. The purpose of this is to increase our base level of strength/power. The stronger you are the easier things become. Fitness can be built in a matter of months, but laying down a solid foundation of strength takes time, effort and planning. If we were to assess the Conquest program participants you would find we are in excellent cardiovascular condition and have a high level of fitness. Where we are lacking is in the strength/power department. Here is you chance to begin overcoming that issue.
Every Mon/Wed/Fri WOD's will start with a lift. For 3 weeks the lift will be the same lift and differ in reps. It will work as a 5 RM in the first week, 3 RM second week and max 1 RM in the 3rd week. After the 3rd week a new set of movements will be subbed in and the cycle will start over. I encourage all of you to take part in not just the conditioning components but in the strength areas as well. If you are pressed for time on a day, then choose one or the other.
Monday
Find new Front Squat 5 RM
Rest as needed
Rounds in 12 minutes
6 Sumo Deadlift High Pulls - Guys @ 95 Gals @ 65
6 Knees to Elbows
Tuesday
3 rounds for time
400 m run
10 Burpees
30 double unders
Wednesday
Overhead Press
Find a max 5 RM
Rest as needed
30 Reps for Time
Guys @ 95 Gals @ 65
With hands on the bar do a push up chest to bar
Hop feet into Clean position
Power Clean
Jerk (push or split)
Return bar to floor
this equals 1 Rep
Thursday
30 KBS Guys @ 55 Gals @ 35
30 Chest to Deck Push Ups
30 Sit Ups
30 Walking Lunges
30 Push Ups
30 Sit Ups
30 Pull Ups
30 Push Ups
30 Sit Ups
Friday
Deadlift
Find a 5 RM
Rest as needed
Rounds in 8 minutes
5 Bodyweight Back Squat
5 Dips
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