Monday
Squat Waves with a % of our 5RM Back Squat weight
New rep scheme
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
Rest 3 Minutes
Set 4: 6 Reps @ 89%
Set 5: 4 Reps @ 95%
Set 6: 2 Reps @ 101%
Rest 3 Minutes
Set 7: 6 Reps @ 95%
Set 8: 4 Reps @ 101%
Set 9: 2 Reps @ 107%
Each wave of 3 should have about a minute rest in between sets.
Metcon:
12 Min AMRAP
10 Wall Ball
8 Pull Up
6 Single Leg Squat
4 Toes To Bar
Tuesday
Z Press and Deadlift SuperSet
If you’ve been deadlifting more than 300/200 the last few weeks use a green band for banded deadlifts
5×5 of each exercise take about 2 min between sets
Build weight each set and finish heavy on the last Z Press
Moderate weight on all deadlifts
Try to add 1-2# from last week Z press
Use same weight as 2 conventional deadlifts if you aren’t using a band.
Try to use same weight as axel bar (the green band will add about 100# of resistance at lockout depending on how tall you are and how wide your stance is)
Metcon:
15 Min EMOM
Min 1: 40 Double Unders
Min 2: 8 KB Goblet Squats or Sandbag Front Squat
Min 3: AMRAP Drop back lunges w/ same KB or Sandbag
Score lunges minus any double unders less than 200
Wednesday
6 Rounds (42 Min)
3 Min to complete
500/400m row or 25/18 Cal Bike or 100 Double Unders
and
1 round of Upper Pull
3 Min to complete
10 GHD or TTB or Hollow Rock
1 round of HSPU Work
1 Min Rest
Thursday
On a 20 min clock
0-8 Min: Build up to 85% of 1RM squat CL&J
8-20 Min: Complete 6 squat CL&J increasing in weight 2-10# each successful attempt
Metcon:
With 50% of your max Clean and Jerk
20 Min EMOM
Even Min: 40 Seconds of Bear Complex
Odd Min: 10 Ring Dips or Push Ups
(Bear complex is 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from the back)
Friday
Open WOD 20.1
20 min cap (The Open had a 15 min cap)
10 rounds for time of:
8 Ground-To-Overheads, 95/65 lb.
10 Bar-Facing Burpees
After the WOD
3 rounds not for time
10 Sandbag over the shoulder
Max Reps SandBag Floor Press (like a bench press from the floor)
Max Rep curls w/ the BarBell or DB you snatched during the WOD
Saturday
Partner “31 Heroes”
31 Min AMRAP
8 Thrusters (155/105)
6 Rope Climb
11 Box Jump (30/24)
*Partners alternate rowing 500m
Sunday
22 Min AMRAP
12 Burpee over dumbbell
16 DB Snatch (50/35)
20 Sit ups
40 DU
*Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
*Upper Pull Station
1 Peg Board Ascent
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
5-8 Strict Pull Ups
2-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows
**Pick one of these options (should be something that is relatively easy when fresh but you have to think about when tired)
**HSPU Work
10 Strict HSPU
3-6 HSPU
2 Wall Walks
10 Pike HSPU
10 Push Up (use a box if needed)
