Sat
4 Rounds – 45 Min Cap – With a partner, split anyway you like.
40 Cal
18 Single DB Devils Press 50/35 – RX+ 70/50
18 TTB/GHD
18 Burpee – RX+ Burpee Over Rower
40 DB Snatch
Sun
5 Rounds
12 HandStand Push Ups
10 Cal
3 Muscle Ups
X Squat Cleans
Round 1 X = 15 @ 135/95
Round 2 X = 12 @ 155/105
Round 3 X = 9 @ 165/115
Round 4 X = 6 @ 185/135
Round 5 X = 3 @ 225/155
Monday
Squat Waves Week 2
If you came last Monday, all these #s are 2% higher
If you didn’t come last Monday, take a guess at your 5RM Back Squat weight
Use the following % of that weight.
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78% (Same weight as Set 2)
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
4 Rounds
2 Min Work 2 Min Rest
16 (8 Each Arm) Single DB Push Press 50/35 RX+ 16 70# DBall Press
10 Box Jump Overs (24/20)
Max Cal until 2 Min
*Score is total CAL
Tuesday
6×1 Back Rack Jerk + OHS
3×5 Snatch Grip Deadlift
Metcon:
3-6-9-12-9-6-3
12 Min Cap
Clean and Jerk 135/95
Burpees Over the Bar
(Pick a weight that you COULD do 12 touch and go if that’s all you had to do.)
RX+ Do Burpee Pull Ups
Wednesday
Metcon:
Every 5 min for 8 rounds
4 Pull Ups – RX+ Muscle Ups
8 Push Ups RX+ HSPU
16 KB Front Rack Step Back Lunges 70/53
32 Plate Hops – RX+ 32 Double Unders
(1KB, 8 reps one side, 8 the other)
Adjust muscle ups and HSPU so that you are working for 3-3.5 Min per each 5 min cycle.
Record slowest round.
Thursday
45 Min Cap
100/70 Cal
100 Abmat Sit Ups
100/70 Cal
100 KB Swings 53/35
100/70 Cal
100 Abmat Sit Ups
100/70 Cal
If you don’t finish, add the remaining reps to your time.
So if you had 50 Cal left, your time would be 45:50.
If you had 100 Cal left, 46:40
If you can hold 1000 Cal/Hour you’re collecting cals for 24 min, 800 Cal is 30 min.
If you are doing 70 Cal each time 700 Cal/Hour means 24 min for the cals, 600 Cal/hr is 28 min.
Friday
Metcon
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
Strength
Wendler Bench Week 2
3@70%
3@80%
3+@90% 3+ means if you have 4 or 5 in you, go for it.
