Workouts

Monday Strength: (20:00) Back Squat % of 3RM [email protected]% [email protected]% Max reps @90% Metcon: (12:00) “RX” 21-15-9 SDLHP (135/95) Thrusters  “Intermediate” (95/65) “Fundamental” 21-15-9 Deadlifts 

Monday Strength: (20:00) Back Squat % of 3RM [email protected]% [email protected]% Max reps @85% **People generally get 10-15 reps on their max reps**  Metcon: “Rx” 7AMRAP

Next Cycle (6 Weeks) Monday: Back Squat (strength endurance) Tuesday: Jerk (1st 3 weeks; 2 weeks from behind the neck to focus on pushing under

Monday Strength: Back Squat 4×6 (building) Metcon: For Time “Rx” 10 Rounds 5 TTB 7 Burpees 9 Air Squats “Fundamental- Ring Rows” Tuesday Strength: Superset

Monday Strength: (18:00) Back Squat – Build to moderately heavy double (75-85%) Metcon “Rx” 5 Rounds 15/12 Cal Row 15 Wall Balls (20/14) “Intermediate” (14/10)

Open Week 3 Monday Strength:  Deadlift 5×5 (70%) Metcon: For Time (15:00) “Rx” 3 Rounds 20/18 Cal Row 20 Burpees 20 Alternating DB Snatch (50/35)  

Monday Strength: (20:00) Back Squat 5×5 (70-75%) *superset with Pull-Ups 5x 5-10 reps (strict or kipping) Metcon: “Rx” 8AMRAP 12 Thrusters (75/55) 12 TTB 12

Monday Strength: (20:00) Back Squat 4×8@ apx 60% Metcon: For Time (10:00) “RX” 21-15-9 Front Squats (135/95) Toes to Bar “Intermediate” 21-15-9 Front Squats (95/65)

Monday Strength: (20:00) Back Squat 4×10 (building) *record heaviest completed set Metcon 10AMRAP 10 Front Squat (135/95) 200m Run Tuesday Strength: (20:00) 12 Minute Alternating