Sat
With a partner
90 Deadlifts 135/95
70 Snatches
50 OverHead Squats
500 Double Unders
90 HandStand Push UP
70 Chest to Bar Pull Ups
5 x 200M weighted carry
(Grab a heavy KB, sandbag or dball. 1 partner carries 100m, other partner carries 100m, 5x each)
Sun
30 Min AMRAP
100 Cal
80 KB Swings 70/53
600M Run
40 Pull Ups
20 Hang Cleans 115/75
Mon
Front Squat 3-3-3
Week 2 of “Wendler” Strength Cycle
Metcon
50 TTB/GHD
40 DB Snatch
30 CTB Pull Ups
20 HSPU
10 Power Clean 185/125
Scale to a weight that will take over 3 minutes
Tues
“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 heavy single for today
Then 3×3 Push Press
Metcon
100 Cal Time Trial – ROW/Bike/Ski
Pick something different than 2 weeks ago
Wed
Sumo Deadlift 3×3
Metcon
5 Rounds – 25 Min Cap
5 Pull Ups
10 Push Ups
15 Air Squats
200M Run
Followed by
5 Rounds
5 Muscle Ups
10 HSPU
15 Goblet Squat 70/53
If Muscle Ups and HSPU aren’t happening, do 10 rounds of 5,10,15,200.
Thurs
Back Rack Lunges 3×10
Metcon
1000M Row – RX+ 3K Bike
50 Burpees – RX+ 20 Wall Walk
750M Row – RX+ 1.5K Bike
35 Burpees – RX+ 15 Wall Walk
500M Row – RX+ 1K Bike
25 Burpees – RX+ 10 Wall Walk
Fri
“Air Force”
For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Shoulder to Overhead
• 20 Overhead squats
• 20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
**Scale to 2 Burpees and/or drop weight so that you can finish in under 18 min.
Strength
Bench Press 3×3 Week 2 “Wendler” Strength Cycle
