Workouts
Nov 11-17th
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
Oct 28-Nov 3
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)
October 14-20
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
Sept 30 – Oct 6
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)
Sept 23 – 29
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
POPULAR POSTS
Sep 23-29
Sat With a partner, one person working, one resting, split as needed.5 Rounds25 Cal20 DB Hang Snatch 50/35 – RX+ American KB Swing 70/5315 Burpee Over
Sep 16-22
Sat Sep 16 4 Rounds – split the work with a partner anyway you like.Run*20 Single Arm Devils Press 50/3540 Wall Balls60 DB CJRX+ Both
Sep 9-15
5 Rounds – Partners alternate after each exercise100M Run15 DB Deadlifts (1 DB 50/35) – RX+ DBall DL15 Burpees1 Min Break5 Rounds200M Run15 TTB15 DB
