Monday
Strength: (20:00)
Back Squat
% of 3RM
5@75%
3@85%
Max reps @95%
Metcon: For Time (15:00)
“Rx”
50 Cal Row
40 Toes to Bar
30 Front Squat (135/95)
20 Burpee Bar Hops
“Intermediate”
50 Cal Row
40 Hanging Knee Raises
30 Front Squat (95/65)
20 Burpee Bar Hops
Tuesday
Strength: (20:00)
Push Press
5×5 (building)
Metcon: For Time (17:00)
“Rx”
10 Strict Press (95/65)
10 Strict Pull-up
20 Push Press (95/65)
20 C2B Pull-ups
30 Push Jerk (95/65)
30 Kipping Pull-ups
At 12:00
5 attempts to complete a Max Unbroken Double Under Set
(5min time cap)
*Score = the most reps completed in one set
“Intermediate/Fundamental”
10 Strict Press
10 Jumping Pull-ups
20 Push Press
20 Jumping Pull-ups
25 Push Jerk/Press
25 Jumping Pull-ups
Wednesday
9EMOM
Min 1: :40 HS Walk>Kick Ups>HS Hold
Min 2: :40 Rope Climbs
Min 3: :40 Alt Pistols
Metcon:
30AMRAP
500m Row
40 Box Step Ups (24/20)
30 Sit-ups
20 Russian KBS (70/53)
10 Burpees
Thursday
Strength:
Every :90 for 6 Sets
Power Snatch + Squat Snatch
*may drop between reps
Metcon: (15:00)
“Rx”
3 Rounds
2 Ring Muscle-Ups
12 Back Squats (135/95)
2 Ring Muscle-Ups
6 Front Squats (135/95)
2 Ring Muscle-Ups
3 OH Squats (135/95)
“Intermediate”
3 Rounds
5 C2B Pull-Ups
12 Back Squats (95/65)
5 C2B Pull-Ups
6 Front Squats (95/65)
5 C2B Pull-Ups
3 OH Squats (95/65)
*If no c2b, scale to pull-ups
“Fundamental”
3 Rounds
6 Ring Rows
12 Goblet Squats
6 Ring Rows
12 DB Step-Ups
Friday
Strength: (20:00)
Deadlift 5×5 (75%)
*superset
Bench Press 5×5 (building)
Metcon: For Time (13:00)
“Diane”
21-15-9
Deadlifts (225/155)
HSPU
Then
“Baseline”
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Saturday
Teams of 2, one working at a time, 30 min cap
1,000m row
Then 3 rds:
30 TTB
20 Clean & jerk (135/95)
Then
1,000m row
Then 3 rds
30 Burpee over the bar
20 Thrusters (95/65)
Sunday
22 min amrap
20 DB Lunge (50/35) (one DB only, use same for snatch)
15 Box jump over (24/20)
20 DB snatch (50/35)
15 Cal bike/row
