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 DB Thrusters (2×50/35)
10 Burpees
Max Cal Row
“Intermediate” (2×35/20)
Tuesday
Strength: (20:00) Push Press 6×3 (building)
Metcon: For Time: (18:00)
“Rx”
40/35 Cal Row
30 Pull-ups
20 Clean & Jerk (135/95)
30 Air Squats
40/35 Cal Row
*RX+ (155/115) & Bike
“Intermediate” (95/65)
Wednesday
9EMOM
Min 1: :40 DU’s
Min 2: :40 Muscle Ups
Min 3: :40 MB Twists
Metcon:
22AMRAP
500m Row
40 Sit-Ups
30 Box Jump Overs (24/20)
20 Burpees
10 Bar Muscle-Ups
*10 Bar MU> Less BMU>12 C2B Pull-Ups>15 Pull-Ups>18 Ring Rows
Thursday
Strength:
Every :90 for 6 Sets
Power Snatch + OH Squat
“Fundamental”
Every :90 for 6 sets
8 Alt DB Snatch
8 DB Goblet Squat
Metcon: For Time (15:00)
“Rx”
15-12-9-6-3
Squat Snatch (95/65)
HSPU
“Intermediate” (75/55)
“Fundamental”
15-12-9-6-3
Hang Squat Snatch
Push Ups
*RX+ = Strict HSPU
Friday
Strength: (20:00) Deadlift 10-8-6-4-2
Metcon:
“Rx”
12AMRAP
21 Wall Balls (20/14)
15 TTB
9 Hang Power Clean (135/95)
“Intermediate” (14/10) (95/65)
“Fundamental”
12AMRAP
21 Wall Balls
15 Hanging Knee Raises
9 Hang Power Clean
Saturday Partner WOD
“Jack”
20AMRAP
10 Push Press (115/85)
10 KBS (53/35)
10 Box Jumps (24/20)
*Partners alternate movement P1-10 Push Press…P2-10 KBS…P1- 10 Box Jumps
**Scaling – movements should be unbroken, pick a weight you won’t have to drop
Sunday
Every 5 Minutes x 5 Rounds
500/400m row
15 Burpees
25 Sit Ups
50 DU’s
*Scaling – choose rep scheme that you can complete in 3-4 minutes
