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Strength & Skill

*Do a set every 1 minute 30 seconds.

4 Bench Press + @ 50%
4 Bench Press + @ 55%
4 Bench Press + @ 60%
4 Bench Press + @ 60%
4 Bench Press + @ 65%
*10 4in Deficit Hand Release Push Up after each set.

*Do a set every 1 minute 30 seconds.
NOT a superset with bench press
10 Barbell Front Rack Lunges @ 70%
8 Barbell Front Rack Lunges @ 75%
6 Barbell Front Rack Lunges @ 80%
4 Barbell Front Rack Lunges @ 85%
2 Barbell Front Rack Lunges @ 90%

* use DB if Front Rack position is an issue

WOD: Partner Throwdown Thursday
AMRAP 15 Minutes
Partner 1: 20/16 Calorie Bike/ ROW
Partner 2: Sled Push / DBL KB Walking Lunges 22.5/15

*Switch after each Bike is completed. Score is sled push/ Lunge distance
Max Distance Sled Push / if you don’t have a sled you can do Dumbbell Split Lunge (switching legs every 5 reps)

**Sled Weights
Round 1 Sled: (5×25/15)
Round 2 Sled: (4×25/15)
Round 3 Sled: (3×25/15)
Round 4 Sled: (2×25/15)
Round 5 Sled: (1×25/15)
Round 6+ Sled: (empty)

Target Distance: 2000 ft+ (both partners scores combined)
Minimum Distance before Scaling: 1000ft (both partners scores combined)

How to Pace: STEADY!
You see the word “MAX,” and you think, all-out effort. That couldn’t be any farther from the truth. We want cosine and sustainable efforts from round to round. Don’t burn out early. While the weight descends, there is still no break for your legs. Set a pace on the bike that can be replicated and aim for a near non-stop push effort of the sled. Ensure you both are communicating when the bike is finished so the partner pushing knows when to stop.
How it should Feel: LACTIC ACID PARTY! As we said above, there is no break for your legs. Grind through each round, put your work boots on, and get to stepping on the sled.

WORKOUT STRATEGY & FLOW
Bike: Smooth and consistent pace. Stay upright and breathe while aiming to finish under 90 seconds every time. Slow down the final few calories to help the legs somewhat rest before the push.
Sled push: Weight starts off heavy and will decrease each round. Regardless of the weight, the pacing should remain the same throughout. Aim to keep a steady walking pace that allows for a near non-stop effort through each round.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.