MondayTake 20 minutes to build to 5 Rep Max Back Squat.
We will use this weight over the next 6 weeks for a squat cycle.
Metcon:10Min EMOM
Even Minutes: AMRAP Double Unders
Odd Minutes: 10 DB Snatch 50/35
Score total double unders
TuesdayBarbell Z Press and and Deadlift SuperSet
5×5 of each exercise take about 2 min between sets
Build weight each set of Z Press and finish heavy
Moderate weight on all Deadlift sets
Over the next few weeks we will add 1 or 2# each week on the Z Press
and add 10-20 # every other week on Deadlifts
If your Deadlift is around 400# or 250# for the ladies, grab a 20# axel bar instead
Metcon:15 min AMRAP
3 Burpees
6 Push Ups
9 Russian KB Swings 53/35
12 Wall Balls
WednesdayEstablish an Upper Pull Station* for the next 6 weeks
Metcon:Every 5 min for 6 rounds
500m row/bike
Upper Pull Station
10 Burpees
Shoot for 3-3.5 min of work during each 5 min cycle, adjust burpees if needed
ThursdayEvery 2 min for 8 sets
A 3 position Power Clean (Pause below the knee, above the knee, at the hips)
& 1 Power Clean
Build in weight the 1st 4-5 rounds and be heavy the last 3-4 rounds
Metcon:
5 min AMRAP Curtis P 95/65
5 min break
5 min AMRAP heavier Curtis P 135/95
1 Curtis P is
1 Power Clean
1 Lunge forward w/ the right leg
1 Lunge forward w/ the left leg
1 Push Press
FridayMetcon:
Open WOD 17.1 20 Min Cap
10 DB Snatch 50/35
15 Burpee Box Jump Over 24/20
20 DB Snatch
15 BBJO
20 DB Snatch
15 BBJO
30 DB Snatch
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO
Saturday
30 min AMRAP
Teams of 3, 1 working at a time
60 Cal row/bike
50 Pull ups
40 Power cleans
30 Thrusters
Add weight each round
Rd 1: 95/65
Rd 2: 115/85
Rd 3: 135/95
Rd 4: 155/105
Sunday
30 min Cap
10 rounds for time:
6 TTB
10 Push up
16 Weighted step-ups (24/20)( hold db of your choice)
20 DU
Cash out (optional): to be done immediately after completing last rd of the metcon
40/30 cal bike sprint
*Upper Pull Station
An exercise for reps that you are confident you can do when fresh but have to think about a little when fatigued.
You’ll see the Upper Pull Station frequently over the next 6 weeks.
Start with an exercise you know you can do and then try the one(s) above until you can’t complete one.
If you can’t complete one, drop down a level and repeat until you’ve done 5 total sets.
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
