Saturday Aug 21
1 Class 10AM (Open 7-12)
With a partner, split anyway you like
35 Min Cap
5 Rounds
60 Wall Balls
30 Ring Dips (Sub bar dips or box dips)
10 Thrusters 135/95
Sunday Aug 22
1 Class 9AM (Open 7-11)
10 Rounds
10 Box Jump Overs
7 Pull Ups
2 Cleans 205/145 (use 80-85% of your 1 rep max)
M-F
Classes 6AM,7:15AM, Noon
Mon and Tues
5:00PM,6:00PM,7:00PM
Wed and Thurs
5:00PM and 6:30P
Fri
5:30PM
Week 4 of our Strength Cycle
Monday Aug 23
Either 3×3 or 3×5 Back Squat (same options as last week)
Either try the same rep scheme with slightly more weight each set, straight sets if you didn’t do straight sets last week, or the 3×5 option if you did 3×3 last week.
Metcon:
15 Min Cap
50 DB Snatches 50/35
40 Burpee
330 M (1 Lap) Farmers’ Carry 50/35
20 HandStand Push Ups
10 Muscle Ups (Sub Burpee Pull Ups)
RX+ Option KB instead of DB Snatches and Farmer’s Carry
Tuesday Aug 24
3×3 or 3×5 Deadlifts (No set of 12-15 after)
Metcon:
5 Rounds
1 Lap Run (330M)
5 Push Press 185/125 (Go heavy, 1-2 Rounds Unbroken, 3-4 Rounds in sets of 2)
(We’ve done this one before, try to go faster and or heavier)
Wednesday Aug 25
Metcon:
6 Rounds
3 Min Work 3 Min Rest
2 Bar Muscle Ups (Sub 4 Strict Pull Ups)
8 Box Jump Over
Max Calories Row/Bike/Ski
Thursday Aug 26
3×5 or 5×3 Front Squats
&
1 Set of 12 – 20 Back Squats. If last week you got 18-20, go heavier. If last week you got 12-17, use the same weight and shoot for 20.
Metcon:
14 Min Cap
400M Run
30 Air Squats
30 Push Jerk 95/65
30 Air Squat
30 Hang Cleans 95/65
30 Air Squat
30 Sumo Deadlift High Pull 95/65
30 Air Squat
30 Handstand Push Up
(This will be tough to finish under the cap, go deep on your air squats)
Friday Aug 27
3×5 or 5×3 Shoulder Press
Also 1 Set of 12 – 20 Shoulder Press. If last week you got 18-20, go heavier. If last week you got 12-17, use the same weight and shoot for 20.
Metcon:
Open Wod 19.2
(In the open, you didn’t start the 3rd round unless you finished the 1st 2 rounds in 8 Min. We will have everyone go for 12 Min)
In 12 Min complete as many reps as possible of:
• 25 toes-to-bars
• 50 double-unders .
• 15 squat cleans (weight #1)
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans (weight #2)
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans (weight #3)
Rx Weights:
Men squat clean 135-185-225
Women squat clean 85-115-145
Adjust the weight so that the 1st weight is pretty easy, the 2nd weight is kinda tough and the 3rd weight if you get there is tough.
