Sat
With a partner – 1 working at a time
100 Box Jump
80 Wall Balls
60 Deadlifts 135/85 (Lighter than normal)
40 Cals – RX+ Both partners do 40 Cal
20 Thrusters 135/85 (Heavier than normal) – RX+ Both partners do 20
10 Muscle Ups – RX+ Both partners do 10
Sun
50-40-30-20-10
DB Snatch
Abmat Sit Ups
Box Step Up w/ DB
RX+ 100-80-60-40-20 Double Unders
Monday
Squat Waves Week 4
If you came last Monday, all these #s are 2% higher
If you didn’t come last Monday, take a guess at your 5RM Back Squat weight
Use the following % of that weight.
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82% (Same weight as Set 2)
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
12 Min AMRAP
4 Deck Squat
8 Pull Ups
12 Box Jump Over
8 Single Leg Squat
4 Wall Walk
Tuesday
8 Min EMOM
1 Snatch
8 Min EOMOM
1 Snatch (12 Snatch Total over 16 Min)
2 Min Break
8 Min EMOM
1 Clean and Jerk
8 Min EOMOM (12 Clean and Jerk over 16 Min)
2 Min Break
12 Min EOMOM
1 Deadlift (6 DL over 12 Min)
Record a heavy Snatch, Clean and Jerk, Deadlift for the day.
Wednesday
Metcon:
2 x 15 Min AMRAP Rest 5 min after the 1st 15 Min and try to get more reps on round 2
15 DB Snatch 50/35
15 Sit Ups
15 Single DB Thrusters 50 /35
15 Cal
RX+ 1 Peg Board or Rope Climb
Thursday
4 Rounds – 50 Min CAP
50 Cal
50 Step Ups w/ KB 53/35
50 KB Swings
RX+ 50 Push Ups after each round
RX+ 50 Burpees one time at the end of everything else
If you don’t finish in the cap, add 1 second to your time for each remaining rep.
Friday
Metcon
Quarterly test of “DT“
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
Strength
Wendler Bench Week 1
5@65%
5@75%
5+@85% 5+ means if you have 6-10 in you, go for it.
Refer to Jan 6 and try to add a few # from those #
