Week 1 - Jan 21-19 - PLEASE READ BEFORE STARTING

ALL percentages FOR ALL PARTS OF THE WOD are off of your training max - which should be approximately your 2-3 rep max currently. IF YOU DON’T KNOW WHAT YOUR 2/3RM IS , REDUCE YOUR 1RM BY APPROXIMATELY 10%. WE WILL BUILD ON THIS NUMBER SO I’D RATHER YOU START LOWER THAN HIGHER.

THE WORKOUTS WILL BE BROKEN DOWN INTO M/S/T (MAIN, SECONDARY, TERTIARY ). NO GRINDS ON YOUR MAINS - IF YOU’RE GRINDING, REDUCE WEIGHT AND FINISH WORKOUT.

THERE WILL BE AMRAPS - AMRAPS WILL DEDUCE YOUR PROGRESS AND HOW MUCH YOU SHOULD ADD WEIGHT IN THE FOLLOWING WEEKS

FOR MAIN AMRAPS ADD WEIGHT ACCORDING TO THE FOLLOWING FORMULA :

2 reps = +5#, 3 reps = +10#, 4+ reps = +15#

Day 1

Squat @85% - 4x3, 1xAMRAP
Front Squat - 3x10 @65-70%
Leg Extension - 3x12 @50-60%
Weighted Calf Raises - 3x15
Weighted Plank - 5x60s

Day 2

Bench Press @85% - 4x3, 1xAMRAP
LONG PAUSE Bench Press - 3x10 @65-70%
Flat Dumbbell Flys - 3x12@50-60%
Push-Ups - 5x15
Strict T2B - 5x10

Day 3

Deadlift @85% - 4x3, 1xAMRAP
DEFICIT Deadlift - 3x10@65-70%
Hamstring Curls - 3x12@50-60%
Dumbbell Deadlifts - 3x12 @50-60%
Hollow Rocks - 100 reps

Day 4

Press @85% - 4x3, 1xAMRAP
LONG PAUSE Incline Bench - 3x10@65-70%
Dumbbell Side Raises - 3x12@50-60%
Wall-Walks - 3x8
Russian Twists - 3x30