Sat
With a partner
15 Min to Build to a heavy Thruster
Then
10 Rounds (alternate each round)
1 Front Squat + 1 Thruster at 70%* of your heavy weight from earlier
10 Burpees
10 Rounds
1 Front Squat + 1 Thruster at 80%
10 CrossBody Knee to Elbow
10 Rounds (alternate each round)
1 Front Squat + 1 Thruster at 90%
Sun
2 rounds
1000m row or 3k bike
20 single db devils press 50/35
30 db step over with DB
10 muscle ups
Monday
Squat Waves Week 3
All these #s are 2% higher than last week and 4% higher than week 1.
If you didn’t come last Monday, look back to Sep 19th for what you did for 5 Reps on Back Squat or
Take a guess at your 5RM Back Squat weight
Use the following % of that weight.
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Rest 3 Minutes
Set 4: 6 Reps @ 80% (Same weight as Set 2)
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Rest 3 Minutes
Set 7: 6 Reps @ 86% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 100%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
21-15-9 (15 Min Cap)
Hang Clean 135/95
Barbell Back Rack Lunges
Calories Row/Ski/Bike
Tuesday
Back Rack Strict Press 3×5
Back Rack Push Press 2×3
Back Rack Jerk 3×1
Try to Build in weight over all 8 sets
Metcon:
4 Rounds
90 Seconds to finish
20 Wallballs
12 Toes to Bar
30 Second Break
90 Seconds to finish
20 Box Jump
12 Pull Ups RX+ 6 Muscle Ups
30 Second Break
Score how many of the 8 segments you are able to finish all the reps in 90 seconds
Wednesday
Metcon:
4 Rounds For Time (40min Cap)
25 Single DB Step Up (50/35)
100 Double Unders (150 Single Unders or 100 Plate Hops)
25 DB Snatch
25 Cal
RX+ 1 PegBoard
Thursday
This is similar to 2 weeks ago but with a little more weight on sets 3 and 5
3 Position Clean, 5 Sets of 3
1 Rep is (1 High Hang Clean, 1 Hang Clean from above the Knee, 1 clean from 1″ Off the Floor)
(So over the 5 sets your are really doing 45 Cleans)
1×3 @ 55% 1RM
1×3 @ 65% 1RM
1×3 @ 70% 1RM
1×3 @ 75% 1RM
1×3 @ 75+% 1RM (If you hit set 4 with no problem, add a little for set 5.)
Metcon:
20 Min EMOM
Even Minutes
5* Pulls on the rower where the monitor reads 2000** Cal/Hour or higher (1400 for ladies)
Odd Minutes
3 Deadlifts 315/225 – scale to about 75% of 1RM
*To get the monitor to 2000, you’ll have to do 2 or 3 pulls to get the flywheel moving and then 5 basically all out pulls. These 7 or 8 pulls should take about 20 seconds.
**Before the start of the WOD, find a # that is going to be challenging for you.
Score the Minutes you did all 5 pulls and all 3 deadlifts
Friday
Metcon
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
or Nate Scaled
2 Burpee Pull Ups
4 Hand Release Push Ups
8 KB Swing
Strength
Bench Waves Week 2
All these #s are 2% higher than last week and 4% higher than 2 weeks ago.
If you didn’t come last Friday, look back to Sep 23rd for what you did for 5 Reps on Bench or
Take a guess at your 5RM Bench weight
Use the following % of that
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Rest 3 Minutes
Set 4: 6 Reps @ 80% (Same weight as Set 2)
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Rest 3 Minutes
Set 7: 6 Reps @ 86% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 100%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
