Warm-up (2 rounds)
10 supine leg swings
10 Romanian deadlifts
15 band pull aparts
10 air squat->lunge-lunge
10 kettlebell swings
10 TTB or KTE
Deadlift
3@70%
3@80%
max reps@90%
Partner WOD-8 rounds per partner (you go-I go)
1 rope climb
30 Air squats
Optional Accessory Work
4x8 (per side if applicable)
Nordic Curl (GHD or DB assisted)
Pistol squats
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
