Workouts

Monday Strength: (20:00) Back Squat % of (3RM + 10 lbs) 3@70% 3@80% Max reps @90% Metcon:  Tabata (8x :20 Work/:10 Rest) For Total Reps:

Monday Strength: (20:00) Back Squat % of (3RM + 10 lbs) 5@65% 5@75% Max reps @85% Metcon: (12:00) “Rx” 4 Rounds :90 Work/:90 Rest 10

MondayStrength: (20:00)Back Squat% of 3RM5@75%3@85%Max reps @95%Metcon: For Time (15:00)“Rx”50 Cal Row40 Toes to Bar30 Front Squat (135/95)20 Burpee Bar Hops“Intermediate”50 Cal Row40 Hanging Knee

Monday Strength: (20:00) Back Squat % of 3RM 3@70% 3@80% 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 5@65% 5@75% 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)