Saturday April 10
With a partner
6 rounds:
8 hang squat cleans 155/105
10 burpee over bar
6 rounds:
8 strict hspu
10 back rack lunges
8 rounds:
4 snatches
4 burpee muscle ups
cash out: 100 ghd or TTB
Sunday April 11
5 rounds
12 burpee box jump overs
5 muscle ups
X clean and jerks
R1: 15 at 135/95
2: 12 at 155/105
3: 9 at 175/125
4: 6 at 205/145
5: 3 at 235/165
Monday Jan 24
Wendler Week 4
Back Squat and Strict Press 3 x 5 of each
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets of each lift should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy
Metcon:
7 rounds
Every 3 mins
Row 250/200m
3 Thrusters* (95/65)
RX+ Ski 250/200 or Bike 15/12 Cal
*Each Round Add 3 Thrusters.
**Last Round will be 250m Row and 21 Thrusters
Score Total Thrusters (84 is 3+6+9+12+15+18+21)
Tuesday Jan 18
32 Min EMOM
Min 1: 3 Hang Power Clean + 3 Front Squats 155/105 + 1 Jerk
(Use about 2/3 of your 1RM Clean and try to do all 7 reps unbroken)
Min 2: Max Pull Ups
Min 3 and 4: 200M and Rest (Weather permitting, might sub 75 double unders or 15 burpees)
Record your total pull ups
Wednesday Jan 19
On a 39 Min Clock
12 Min EMOM (The 1st 12 Min should feel like a warmup)
Min 1 5 Deadlift 135
Min 2 5 HSPU
Min 3 1 Rope Climb or 5 Pull Ups
3 Min Break
4 Min EMOM
100m Run and 3 Deadlift 225/155
3 Min Break
Every 90 Seconds for for 6 Min
200m Run and 2 Deadlift 315/225
3 Min Break
Every 2 Min for 8 Min
1 Lap 300m and 1 DL 375/285
Scale the weight so that you are doing about 60/70/80% of your 1RM
Cut the run distance if you won’t/didn’t have 30 seconds to lift.
If you don’t want to run, row/ski/bike 30/60/90 seconds each round
Thursday Jan 20
Last week of Thursday Lunge Work for awhile
1 Set of 5 (each leg) Step Back Lunges with bar overhead
1 Set of 5 (each leg) Step Back Lunges with bar in front rack
1 Set of 5 (each leg) Step Back Lunges with bar on back
2 Sets of 5 (each leg) Split Squat with bar on back
(try to build in weight each of the 5 sets)
Metcon:
24 Min Cap
36-24-12-6 (Ladies do 30/20/10/5 Cals)
Row/Bike Cals
Single DB Hang C&J (50/35)
Box Jump/Step Up (24/20)
Push Ups
RX+ 5 Bar Muscle Ups after each round
Friday Jan 21
Wendler Week 4
Bench Press 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 Reps of all 3 sets should be fast and easy
Metcon:
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 53/35
• 12 Pull-ups
