Saturday
30 Min AMRAP
Switch between Partner 1 and Partner 2 after each exercise
14/12 Cal – Partner 2 Holds Plank
10 TTB – Partner 2 Dead Hang from bar
10 DB Snatch – Partner 2 holds bottom of Squat
14 Wall Ball – Partner 2 holds DB Overhead
100M Run or 5 Burpees – Partner 2 Rests
Sunday
5 Rounds
20/15 Cal
15 Box Jump Over
Squat Cleans
Round 1 7 Reps@ 135/105
Round 2 6 Reps@ 155/125
Round 3 5 Reps@ 185/135
Round 4 4 Reps@ 205/145
Round 5 3 Reps@ 225/165
Monday
A little different than a regular Monday
Back Squat 4×10 – Try to use the same weight as last weeks 4×8
and 7×1 Split Jerk, go really heavy on at least the last 3.
Metcon:
50 Cal Bike or 500M Ski
Tuesday
35 Min Cap
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
200 M Run
Then
5 Rounds
3 Muscle Ups
6 HSPU
9 Wall Ball (Rx + Option 9 Sandbag or D Ball Squats)
100M Run
Wednesday
Open 17.1
Time cap: 20 minutes.
•10 dumbbell snatches 50/35
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs
Strength:
Front Foot Elevated Split Squat 3×5 and
Back Rack Strict Press 3×5
Thursday
“Bear Complex”
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round.
Rest at least 5 minutes between rounds
Add your total weight across all 5 sets
Friday
1st Friday of Q2 Means Baseline or Baseline +
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
or
50 Cal Bike
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
Choose this or Baseline, not both
and
Annie
50-40-30-20-10
Double Unders
Sit Ups
or
Annie +
50-40-30-20-10
Double Unders
25-20-15-10-5
GHD
After 2 BenchMark WODs
10-10-12-12 Bench Press – Try to use the same or more as last week’s 4×10
