Performance Fitness Strength 11.18.20
15? Build to Back Squat 1RM (Benchmark)
BB RDL (3s Ecc.) 3×8
SA DB OH Press 3x10e
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)
Posts in the Category: Strength WODs
Performance Fitness Strength 3.19.20
Dynamic Effort Deadlift
1×5 Warm-up, 7×2 EMOM @ 65% of 1RM
OH Press 6×3 (Building up to 85%+)
Front Rack Reverse Lunge 3x8e
DB Renegade Row 3x8e
Performance Fitness Strength 3.12.20
Dynamic Effort Push Press 1×5 Warm-up, 7×2 EMOM @ 75-85% of best Strict Press
Back Squat 6×3 (Building up to 85%+)
BB RDL 4×8
Wtd. Side Plank 3x30s
Performance Fitness Strength 3.5.20
Dynamic Effort Back Squat
1×5 Warm-up, 7×2 EMOM @ 65%
Deadlift 6×3 (Building up to 85%+)
SA DB OH Press 4x8e
Wtd. Plank 3x30s
Performance Fitness Strength 2.27.20
Dynamic Effort Deadlift
1×5 Warm-up, 8×3 EMOM @ 60% of 1RM
OH Press 5×5 (Building up to 80%+)
Front Rack Reverse Lunge 3x8e
DB Renegade Row 3x8e
Performance Fitness Strength 2.20.20
Dynamic Effort Push Press
1×5 Warm-up,
8×3 EMOM @ 70-80% of best Strict Press
Back Squat 5×5 (Building up to 80%+)
BB RDL 4×8
Wtd. Side Plank 3x30s
Performance Fitness Strength 2.13.20
Dynamic Effort Back Squat
1×5 Warm-up, 8×3 EMOM @ 60%
Deadlift 5×5 (Building up to 80%+)
SA DB OH Press 4x8e
Wtd. Plank 3x30s
Performance Fitness Strength 2.6.20
Testing Day
15? Build to Back Squat 1RM
15? Build to OH Press 1RM
15? Build to Deadlift 1RM
Warm-up Recommendation:
Set 1 – 5 reps @ 50% of Estimated 1RM
Set 2 – 3 reps @ 60%
Set 3 – 2 …
Performance Fitness Strength 1.30.20
Back Squat 2×5 Building up, 3×3+* @ 75-85%** of 1RM
OH Press 2×5 Building Up, 3×3+ @ 75-85%
Deadlift 2×5 Building Up, 3×3+ @ 75-85%
*Last set of each exercise is a ?Plus-set.? Aim to perform as …
Read More →Performance Fitness Strength 1.23.20
Back Squat 2×5 Building up, 3×5+* @ 75-80%** of 1RM
OH Press 2×5 Building Up, 3×5+ @ 75-80%
Deadlift 2×5 Building Up, 2×5+ @ 75-80%
*Last set of each exercise is a ?Plus-set.? Aim to perform as …
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