Sat Jan 28
With a partner
4 rounds
With a Partner – Split as Needed
60 Cal Row/Bike (RX+ Ski)
60 CrossBody K2E – Knee To Elbow
30 Burpee
Thrusters
Round 1 60@75/55 – Scale to “These are Easy”
Round 2 40@95/65 – Scale to “Not too Bad””
Round 3 30@135/195 – Scale to “I’ll do 2-3 and then you do 2-3”
Round 4 20@185/115 – Scale to “1 Can only do 1, you go while I rest”
Sun
4 Rounds
5 Muscle Ups
10 Single DB Devils Press 50/35
20 OverHead DB Step Back Lunge
500M Row or 1.5K Bike
Mon
Squat Waves Week 5
Using your 5RM Back Squat weight
Set 1: 6 Reps @ 78%
Set 2: 4 Reps @ 84%
Set 3: 2 Reps @ 90%
Rest 3 Minutes
Set 4: 6 Reps @ 84% (Same weight as Set 2)
Set 5: 4 Reps @ 90%
Set 6: 2 Reps @ 96%
Rest 3 Minutes
Set 7: 6 Reps @ 90% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 96%
Set 9: 2 Reps @ 102%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
21-18-15-12-9-6-3
DB Snatch 50/35
Chest To Bar Pull Up
Tues
Metcon:
45 Min Cap (Don’t expect everyone to finish)
15 Cal
15 Sit Ups
15 Lateral Bar Hops
15 Step Back Lunges 95/65 (each leg) w/ bar on back
15 Shoulder Tap Push Ups
15 Wall Ball
RX+ 1 Rope Climb after each round
Then 14 of each, then 13 of each all the way down to 1. (ends up being 120 of each if you finish)
Wed
Z Press 2×5
Strict Press 2×5
Push Press 2×3
Split Jerk 4×1
Try to build in weight on all 10 sets
8 Sets – 1 Power Snatch + 2 OHS
Metcon
500M Row
or
50 Cal Bike
Thursday
Front Squat 3×5
Thruster 5×1
Metcon:
Open 11.5
20 Min AMRAP
5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
10 Toes to bar
15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target)20 Min AMRAP
3 Front Squat 135/95
3 HSPU
6 TTB
Friday
“Cindy”
20 Min AMRAP – Scale the Pull Ups and Push Ups so that you can get at least 10 rounds over the 20 minutes.
5 Pull Ups
10 Push Ups
15 Air Squats
Strength
Wendler Bench Cycle Week 2
1 Set of 3 at 70%
1 Set of 3 at 80%
1 Set of 3+ at 90%
