Saturday
10 Rounds For Time – 45 Min Cap
200M Run
4 Thrusters (135/95 lb)
6 TTB
8 Pull Ups
10 Burpee Over Bar
12 Deadlifts
14 Push Ups
Alternate exercises
Sunday
3 Rounds
21 Box Jump
21 Deadlift
15 Bar Facing Burpee
15 Hang Clean
9 Bar MuscleUps
9 Push Jerk
Add weight each round
RX
155/105
185/135
225/155
Monday
Wendler Strength Cycle Week 2
3×3 Strict Press and
Back Squat
Shoot for about 70,80,90% of 1RM
Metcon:
21 – 15 – 9
Hang Clean 115/85
Ring Dips / Bar Dips / Push Ups
Air Squats
Scale to a barbell weight that you can do 21 of in 1-2 sets
Choose a dip/push up options that you can do 21 in 1-2 sets
Tuesday
5 Rounds
8 Min to
330M Run
20 Toes To Bar
10 Box Jump
RX+ 2 Rope Climbs
Max Cals until 6 Min mark
Rest 2 Min
Aim to get started on the cals no later than 5 min
Rest from Min 6-8 each round
Score Cals (might not get any cals some rounds)
Wednesday
5 Rounds
Min 1 1 Snatch + 1 Hang Snatch at 75% of 1RM
Min 2 10 Pull Ups
Min 3 1 Snatch + 1 Hang Snatch at 75% of 1RM
Min 4 10 Burpees RX+ 4 Wall Walks
3 Min Break
4 Rounds
Min 1 2 Deadlift at 75% of 1RM
Min 2 5 Chest to Bar Pull Ups RX+ 5 Ring Muscle Ups
Min 3 2 Deadlift at 75% of 1RM
Min 4 10 Burpees RX+ 4 Wall Walks
Score total rounds completed – 36 is perfect score
Adjust the bodyweight #s so that you can complete the 1st few rounds in about 30 seconds.
Thursday
5×5 Tempo Front Squat 32X1 Pace
Control the weight on the way down, make it last 3 seconds.
Sit in the bottom for 2 seconds.
eXplode out of the bottom.
Rest at the top for 1 second.
Do that for 5 reps and it should take 35-45 seconds depending on how fast your X is.
Metcon:
5 Rounds
1 Lap Run 330M Run
20 Box Step Ups 50/35 DB – RX + 95 Bar on Back
Friday
“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
Wendler Week 2
3×3 Bench Press
Shoot for about 70,80,90% of 1RM
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars
