WOD Monday October 2nd

As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great to have everyone show up and throw down in his honor. The workout will kick off at 9 am. If you plan on attending please show up at least 15 minute prior. Thank you.

 

We are going to start a 6 week cycle to work on basic strength training. It will work like this:

Monday: Back squat

Tuesday: Bench press

Wednesday: Regular programming

Thursday: Back squat

Friday: Deadlift

If you miss any days you are welcome to make them up on weekends or double up Squats and bench presses if it fits. The Program will be very basic. it will go like this:

6 wk Havoc Cycle    Week 1           Week 2          Week 3        Week 4          Week 5             Week 6

Monday Squat          80% x 5 x 3   80% x 5 x 4   80% x 5 x 5   85% x 5 x 3   85% x 5 x 4      85% x 5 x 5

Tuesday Bench         80 % x 5 x 3  85% x 5 x 3   80% x 5 x 5   90% x 5 x 2   80% x 5 x 6+      New Max

Thursday Squat        80% x 5 x 5   85% x 5 x 4   90% x 5 x 3   95% x 5 x 2   100% x 5 x 1      New Max

Friday Deadlift         75% x 5 x 5   80% x 5 x 4   85% x 5 x 3   90% x 5 x 2    95% x 5 x 1        New Max

The numbers are read sets x reps.

 

Warm up:  2 Rounds of:

100′ High skip / 100′ side shuffle / 100′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU

  1. Back Squat: 5 x 3 @ 80%

2. Good mornings x 4 x 8 (build)

3. For time:

25 Wallballs

25 Burpees

25 Pullups

25 Air Squats

If you finish this work in under 5 minutes, then the workout will be a 5 minute amrap for you.

 

 

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