Performance Fitness Strength 1.27.21
Back Squat
2×5, 2×4, 2×3 (Building up to 80-85% of 1RM)
OH Press 2×8, 2×5
Side Plank Leg Lifts 3x10e
Deadlift 3×5 (Whichever stance you prefer)
SA Plank 3×20?/20?
Posts in the Category: Strength WODs
Performance Fitness Strength 1.20.21
Back Squat
4×3 Building up, 1×3+ @ 85% 1RM (Cut set at 8 reps)
OH Press 2×6, 2×4
RDL 3×6
Wtd. Plank 3×30?
SA KB Rack Carry 3x30yd/Side
Performance Fitness Strength 1.13.21
Back Squat 2×7, 3×5 (Building up to ~80% 1RM)
OH Press 2×8, 2×6
RDL 3×7
Wtd. Plank 3×30?
SA KB Suitcase Carry 3x30yd/Side
Performance Fitness Strength 1.6.21
Back Squat 5×7 (Building up to ~75% 1RM)
OH Press 4×8
RDL 3×8
Wtd. Plank 3×30?
SA KB Rack Carry 3x30yd/Side
Performance Fitness Strength 12.30.20
15? Build to 1RM Deadlift (Any stance)
Barbell Front Rack Reverse Lunge 4x4e
DB Z-Press 4×12
Barbell Glute Bridge 3×8-12
DB Bear Row 3x10e
Performance Fitness Strength 12.23.20
Deadlift (Conventional or Sumo) 2×5, 2×3, 2×2
Barbell Front Rack Reverse Lunge 2x6e, 2x4e
DB Z-Press 4×10
Barbell Glute Bridge 3×10
DB Wtd. Side Plank 3×20-30″/Side
Performance Fitness Strength 12.16.20
Deadlift (Any stance) 2×7, 3×5
Barbell Front Rack Reverse Lunge 4x6e
DB Z-Press 4×8
Barbell Glute Bridge 3×12
DB Renegade Row 3x10e
Performance Fitness Strength 12.9.20
Sumo Deadlift 3×5, 3×3
Strict Press 10, 7, 5, 3
DB/KB FFE Split Squat 4×5-8e
3 Sets:
20yd Bear Crawl*
40yd Suitcase Carry (L/R)
*1st Set: Forward
2nd Set: Lateral (10yd L/R)
3rd Set: Backward
Performance Fitness Strength 12.2.20
Sumo Deadlift 5×5
Strict Press 2×7, 2×5
DB FFE Split Squat 4x8e
3 Sets:
1. 20yd Bear Crawl
2. 40yd Suitcase Carry (L)
3. 40yd Suitcase Carry (R)
Performance Fitness Strength 11.25.20
Sumo Deadlift 3×7, 2×5
Strict Press 2×10, 2×7
DB FFE Split Squat 3x8e
0:40 on/0:10 off x 3 Rounds:
1. SA Plank (0:20 L/0:20 R)
2. Suitcase Carry (L)
3. Suitcase Carry (R)
