Monday
Squat Waves with a % of our 5RM Back Squat weight
Every set is 2% heavier than last week
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Rest 3 Minutes
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Rest 3 Minutes
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
Each wave of 3 should have about a minute rest in between sets.
Metcon:
10 min AMRAP
8 Dual DB thrusters 50/35 (RX + Use 53/35 KBs Scale use a barbell)
8 TTB
Tuesday
Z Press and and Sumo Deadlift SuperSet
5×5 of each exercise take about 2 min between sets
Build weight each set and finish heavy on the last Z Press set
Moderate weight on all deadlifts
Try to add 1 or 2# from last week on the Z press
Try to use same weight as last weeks conventional deadlifts
Metcon:
15 AMRAP
5 Hard Strokes on the rower (Guys shoot for 1:30, ladies 1:50)
1 Round of Upper Body Pulling
1 Round of HSPU Work
Wednesday
7 stations 6 rounds
1 min at each station about 30 seconds work and 30 seconds rest each station
Upper Push Station*
HSPU Work*
5 hard strokes on rower
8 KB Swings
8 Plyo Lunges
8 GHD or Hollow Rock to arch hold roll over
1min Rest
Stagger starting spots if needed but always rest after GHD or Hollow Rock
Thursday
8 Minutes to build up to 85% of 1RM squat CL&J for 3 squat cleans + 1 push jerk
Then, every 2 minutes for 5 sets complete the complex at 85%
Metcon:
“DT” 5 Rounds FT (Time cap: 14 minutes)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(RX: 155/105)
Friday
Open WOD 11.4
10 Min AMRAP
60 Burpee Over Bar (scale so that no more than 5 min)
30 OHS 120/90 (scale so that no more than 3 sets)
10 Muscle UP (Give yourself 2 min+)
After the WOD
Super Set
4 Rounds of Not for time
Heavy Farmers or Sandbag carry the length of the gym
5 Reps Bench Press
Max DB Curls (pick a weight you think you can do about 10x each arm)
Saturday
Teams of 2
For time, 30 min cap:
Buy in: 100/70 cal row
Then:
15 rds (partners alternate movements)
5 Deadlift (225/155)
7 Burpee OTB
9 Box jump (24/20)
Then:
Cash out: 100/70 cal row
Sunday
25 Min AMRAP
50 DU
40 Sit ups
300 m row
20 push ups
*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)
