% of 3RM

5@65%

5@75%

Max Reps @85%

**People generally get 10-15 reps on their max reps**

Metcon

7AMRAP

2-4-6-8-10….

Front Squat (135/95)

Chest to Bar Pull-ups

Orange

7AMRAP

2-4-6-8-10….

Front Squat (95/65)

Pull-ups

Yellow

7AMRAP

2-4-6-8-10….

KB Goblet Squats

Ring Rows

Tuesday

Part 1- Deadlift 1RM (30:00)

Part 2- Week 3: Bench Press

% of 3RM

5@70%

5@80%

Max Reps @90%

*Can superset bench and deadlift or do them seperate

Metcon

“Blue”

4 Rounds

:90 Work/ :90 Rest

200m Run

10 Russian KBS (70/53)

Max Box Jumps (24/20)

“Orange”

4 Rounds

:90 Work/ :90 Rest

200m Run

10 Russian KBS (53/35)

Max Box Jumps (20/14)

“Orange”

4 Rounds

:90 Work/ :90 Rest

200m Run

5 Russian KBS

Max Box Jumps or Step Ups

Wednesday

9EMOM

Min 1 :40 or 10 Alternating Pistols

Min 2 :40 HS Walk/Hold

Min 3 :40 Dead Bug

Metcon

“Blue”

For Time:

3 Rounds

100 DUs

10 DB Snatch (50/35)

10 Burpees

then

3 Rounds

400m Run

500m Row

“Purple” = 20 Cal Bike > 500m Row

“Orange” = DB Snatch (35/20)

*2x Single’s = DU’s

“Yellow”

For Time:

3 Rounds

50 Jump Rope Singles

10 DB Snatch

10 Burpees

then

3 Rounds

Run 1 Lap

10 Cal Bike

Thursday

Big Clean Complex

4 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Pockets, Knees, Floor*

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after

the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed

between sets and try to increase weight after each set.

(complete one set every 4-5mins)

Metcon

“Purple”

12AMRAP

5 Muscle-Ups

10 Wall Balls (30/20)

15 KBS (70/53)

“Blue”

12AMRAP

5 C2B Pull-Ups

10 Wall Balls (20/14)

15 KBS (53/35)

“Orange”

12AMRAP

5 Pull-Ups

10 Wall Balls (14/10)

15 KBS (35/26)

“Yellow”

12AMRAP

5 Ring Rows

10 Wall Balls

15 Russian KBS

Friday

9EMOM

Min 1: 2 Rope Climbs

Min 2: :40 HS Walk/Hold

Min 3: :40 MB Twists

Metcon

“Purple”

For Time:

3 Rounds

15 GHD-Sit Ups

30 Lunges

then

Run 3 Laps

then

5 Rounds

15/12 Cal Bike

15 Box Jumps (24/20)

“Blue”

For Time:

3 Rounds

30 Sit Ups

 30 Lunges

then

Run 3 Laps

then

5 Rounds

15/12 Cal Row

15 Box Jumps (24/20)

“Orange” = Box Jumps (20/16)

“Yellow”

For Time:

3 Rounds

20 Sit Ups

20 Lunges

then

Run 2 Laps

then

5 Rounds

10/8 Cal Bike

10 Box Jumps or Step Ups

Saturday

It’s a surprise

Sunday

6EMOM

Min 1: :40 DU’s

Min 2: :40 Row or Bike

For Time:

50-40-30-20-10

DUs

Abmat Sit-ups

Run 200m after each round