The Port
Warm-up
1 Slow, Controlled Round
5 Cat-Cows
5e Thoracic Rotations
5e Scorpions
20t Deadbugs
+ 2 Rounds
8 Deadlifts
:20 Bent Over Row Hold
:30 Jump Rope
Strength
Deadlift (Build to a 2RM Deadlift)
18 minutes to:
Build to a 2RM Deadlift
*Test week for the start of
our strength cycle
Be sure to see this day as a WHOLE and not just a separate strength and WOD. In thinking about controlling the amount of volume you are getting today, create a plan for your strength session using no more than 7 sets to build up.
An example warm-up scheme:
5 @ 95
5 @ 125
3 @ 165
3 @ 195
2 @ 215
2 @ 235 (2RM attempt #1)
2 @ 255 (2RM appempt #2)
Burn Strength
4 Rounds
10 Banded Good Mornings
:30 Superman Hold
8e Bent Over Rows
Workout
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every set…
30 @ 50%
20 @ 60%
10 @ 70%
Burn WOD
FOR TIME
Cash-in: 20 weighted sit-ups
60 SU
20 DB Deadlifts
50 SU
15 DB Deadlifts
40 SU
10 DB Deadlifts
30 SU
5 DB Deadlifts
20 SU
Cash-out: 20 weighted sit-ups
