Saturday
Teams of 3 – RX+ Teams of 2
30 Min AMRAP
60 Cal
50 Deadlift
40 Burpee Over Bar
30 TTB
20 CJ
RX + 10 Muscle ups
Rd 1 Bar 135/95
Rd 2 155/105
Rd 3 165/115
Rd 4 185/125
Sunday
1000M Run (3 laps)
40 Burpee Box Jump Over
20 Thrusters 95/65
660M Run (2 laps)
30 BBJO
15 Thrusters 135/95
330 M Run (1 lap)
10 Thrusters 155/105
200M Run
10 BBJO
5 Thrusters 185/135
Scale the thrusters so that no weight will take your more than 2.5 min
Monday
Wendler Strength Cycle Week 1
3×5 Strict Press
and
Back Squat
Shoot for about 65,75,85% of 1RM, refer to Aug 1st #s
Or refer to July 18 and add a few # from that date
Metcon:
50 Cal
40 Front Squats 115/85 (Scale to a weight that you can do in 2-3 sets)
330 M Run (1 Lap)
20 Burpee Over Bar
10 Thrusters
Tuesday
On a running clock
0-12:00
21-15-9
Push Press 135/95
1 Lap Run
12:00-24:00
15-10-5
Hang Clean 155/105
Cals Ski/Bike/Row
24:00-36:00
9-6-3
Deadlifts 275/225
Bar Muscle Ups
Rest the remaining portion of each 12 min period.
Scale the 21 Push Press 15 Hang Cleans and 9 Deadlifts so that each exercise can be done in 3-4 sets
Wednesday
40 Min AMRAP
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
100M Run
5 Rounds
5 Weighted Pull Ups with Wall Ball Between Legs
10 Burpees
15 Wall Balls
200M Run w/ weight
As Many Rounds As Possible
5 Muscle Ups
10 HSPU
15 Single Leg Squats
1 Lap Run
Thursday
3×5 OverHead Squat. Refer to July 28 and try to add a few # to all 3 sets
&
3×5 Split Squat (Bar on Back) Refer to July 28 and try to add a few # to all 3 sets
Metcon:
4 Rounds 45 Sec Work 15 Sec Rest
Min 1 DB Snatch
Min 2 Wall Walk
Min 3 D Ball or Sand Bag Clean
Min 4 Rope Climb
Min 5 Rest
Start on any station
Record Total Reps of Each Movement
Friday
“Open 19.1”
15 Min AMRAP
19 wall-ball shots
19-cal. row — RX+ Ski
Strength
Wendler Strength Cycle Week 1
3×5 Bench Press
Shoot for about 65,75,85% of 1RM, refer to Aug 5th #s
Or refer to July 22 and add a few # from that date
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars
