Sat
3 Rounds – With a partner, split anyway you like.
40 Min Cap
80 Wall Ball
60 KB Swings 70/53
40 TTB
20 Pull Ups – RX+ Strict Pull Ups
10 Snatch 135/95
RX+ 5 Rope Climb
3 Min Break
Score Total Time
Sun
4 Wall Walks
15 Muscle Ups
4 Wall Walks
10 Squat Cleans 205/145
60/48 Cal
10 Squat Cleans
4 Wall Walks
15 Muscle Ups
4 Wall Walks
Monday
Squat Waves Week 2
If you came last Monday, all these #s are 2% higher
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 @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
Rest 3 Minutes
Set 4: 6 Reps @ 76% (Same weight as Set 2)
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
Rest 3 Minutes
Set 7: 6 Reps @ 82% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
1000M Row/Ski or 2500M Bike
75 Box Jumps
500M Row/Ski or 1K Bike
25 HSPU
Tuesday
3 Position Snatch, 5 Sets of 3
1 Rep is (1 High Hang Snatch, 1 Hang Snatch from above the Knee, 1 clean from 1″ Off the Floor)
(So over the 5 sets your are really doing 45 Snatch)
1×3 @ 55% 1RM
2×3 @ 65% 1RM
2×3 @ 75% 1RM – Record your heaviest
Metcon:
8 Rounds for Time – RX+ 10 Rounds
1 Deadlift 225/135 RX+ 275/175
2 Burpees
3 TTB/GHD
Add a rep to each exercise each round.
2nd Round is
2 DL
3 Burpee
4 TTB/GHD
8th Round
8 DL
9 Burpee
10 TTB/GHD
Ends ups being
36 DL
44 Burpee
52 TTB
Rx+ is 55,65,75
Wednesday
Metcon:
40 Min EMOM
Min 1 200/150M Ski
Min 2 20 KB Swings 53/35 RX + 70/53
Min 3 4 Wall Walk
Min 4 20 Wall Ball
Min 5 Rest
Score the Rounds you did all the work, take a minute off if you don’t think you’ll finish the reps in the minute.
32 is perfect, shoot for at least 25
Thursday
Bear Complex
We did this about 2 months ago. If you completed all 5 rounds, try to add at least 5# on at least 3 of the 5 rounds
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
After Bear Complex
3×5 Split Squat
Friday
Metcon
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
If you are scaling this, reduce the pull ups and push ups and do it in 10 rounds like
5 Pull Ups
5 Push Ups
10 Sit Ups
10 Air Squats
Strength
Bench Waves Week 2
If you came last Friday, all these #s are 2% higher
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 weight.
Bench Press for load:
#1: 6 reps @ 72%
#2: 4 reps @ 78%
#3: 2 reps @ 84%
#4: 6 reps @ 78%
#5: 4 reps @ 84%
#6: 2 reps @ 90%
#7: 6 reps @ 84%
#8: 4 reps @ 90%
#9: 2 reps @ 96%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
