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Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Bench Press
5 Sets of 3 @ 85% – 90%
Athletes, today, we’ll continue with our flat bench work on the barbell before we get back to dumbbells next week. The stimulus today is going to be a heavier load with an RPE of 9 which means that after you finish 3 reps of each set, you should feel like you have maybe 1 or 2 reps beyond that. It’ll be ideal to hit a set every 3 minutes.
Daily Bodybuilding Bro-Sesh – 12 Minutes (AMRAP – Rounds)
Every Minutes on the Minute for 4 Rounds Complete…
Minute 1: 12 Standing Double Dumbbell Bicep Curls (25s/15s) (Simultaneously not Alternating)
Minute 2: 16 Bench Dips (45/25) (Plate on Lap)
Minute 3: 20 Seated In and Out Crunches (Hands Planted)
Perfect score is 12 (12 Rounds) which means you completed every movement’s rep assignment within each time domain.
For bigger classes, athletes may consider teaming up and starting on different stations to rotate through. Athletes may need a partner to help them get a plate onto their laps for the bench dips but it shouldn’t be too hard to set up solo.
The curls are light today so take your time with the 12. Don’t rush the reps.
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Endurance W.O.D. – 30 Minutes (Time)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Plyo Push Ups from Plates (45s/25s)
Kettlebell Overhead Tricep Extension (35/20)
Kettlebell Horn Curls (35/20)
Seated Leg Lifts Over the Kettlebell (Over and Back = 1)
250/200 Meter Row/Ski or 500/400 Meter C2 Bike after each round
Step 1: 20/10
Step 2: 25/15
Step 3: Same as Step 4 (RX)
Step 5: 55/35 Kettlebell
Modify the weight as needed for this functional bodybuilding endurance WOD.
For the Plyo Push Ups, athletes who have a hard time “hopping” their hands down from the plates may modify this movement by stepping the hands down one at a time. This movement can also be performed from the knees.