Saturday
Partner WOD – 45 Min Cap
1 mile run (both run) RX+ Farmers Carry
10 rounds – alternate rounds
10 Cal
10 DB Hang Clean and Jerk 50/35
10 Goblet Squat
10 Pull Up RX+ Weighted Pull Up
1 mile Farmer Carry (1 DB between partners but both do a mile)
Sunday
30 hspu
15 squat cleans (155/105)
30 box jumps
12 squat cleans (185/125)
30 TTB
9 squat cleans (205/145)
30 HR push ups
6 squat cleans (225/155)
30 pull ups
3 squat cleans (245/165)
Monday
Wendler Strength Cycle Week 3
5-3-1+ Strict Press and
Back Squat
Shoot for about 75% 85% and 95%of 1RM
If feeling good at 95% go for 2 or 3 reps or a new 1RM PR in a 4th set
Metcon:
15 Min AMRAP
5 Chest to Bar Pull Ups
10 Push Ups
15 KB Swings 70/53 — RX+ D BAll Clean
10 Toes To Bar
5 Burpees
Tuesday
4 Min EMOM – 30-40% of 1RM
1 Clean High Pull
1 High Hang Clean
1 Low Hang Clean
1 Min Break
4 Min EMOM 60-70% of 1RM
3 Position Pause Clean (Pause Below Knee, Above Knee, Pockets)
1 Min Break
8 Min EMOMish (get 6-10 Reps over 8 Min)
1 Clean Building to a max for today
Metcon
15 Min EMOM – Min 1 and 2 shouldn’t be super tough
Min 1 10 Wall Ball
Min 2 10 Box Jump 24/20
Min 3 AMRAP DB Snatch
Score total DB Snatch
Wednesday
40 Min AMRAP
10 TTB
10 Cal
10 Pull Up
RX+ 1 Muscle Up
1 200M Run
Next Round 20,20,20,2,2
3rd Round 30,30,30,3,3
Etc
If you finish the 5th round, you’ve done 100 TTB, Cals, Pull Ups, Run 2 Miles – RX+ 15 MU
Thursday
OverHead Squat
3×5
&
Split Squat
3×5
Try to beat your #s from 2 weeks ago, Aug 11.
Metcon:
70 Back Rack Step Back Lunge 75/55
60 Burpee Over Bar
50 Push Press
40 Cross Body Knee to Elbow
330M Run (1 Lap)
20 HandStand Push Ups
10 Rope Climbs sub 100 abmat sit ups
Friday
Wendler Week 3
5-3-1+ Bench Press
Shoot for about 75% 85% and 95%of 1RM
If feeling good at 95% go for 2 or 3 reps or a 4th set at a new 1RM PR
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars
Metcon
Open WOD 15.5
27-21-15-9 reps for time of:
• Row (calories)
• Thrusters 95/65#
