Sunday July 11
30 Min Cap
21-15-9
TTB
Power Snatch 95/65
right into
9-15-21
Bike Cal
OHS 95/65
right into
21-15-9
Box Jumps
Squat Snatch 95/65
M-F
Doors open at 5AM
M-F
6:00 AM
7:15 AM
Noon
Mon 5,6,7
Tues 4:30,5:30,6:30
Wed 5:00,6:30
Thurs 5:00,6:30
Fri 5:30
Monday July 12
Week 5 f our Strength Cycle
Either 3×3 or 3×5 Back Squat try to go heavier than last week, if you don’t think you can, choose the other rep scheme.
Metcon:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch 50/35
Tuesday July 13
3×3 Deadlift (only option today)
Also
Look back to week 1 and either try to do more weight for 15+ reps or the same weight for 15 if you didn’t get 15 a month ago
Metcon:
10 Min AMRAP
5 Front Squats 185/125 (Heavy but unbroken sets)
10 Pull Ups
15 Push Ups
We did this WOD 4 weeks ago, let’s see if we can go a little heavier on the front squats or if we can get a few more reps in.
Wednesday July 14
40 Min AMRAP
1 Mile Run
100 Box Jumps
100 Burpees
10 Rope Climbs
Max Cals
Aim to get started on the cals between 30-36 Min, drop the # of burpees or rope climbs if needed
Thursday July 15
Either 3×5 or 5×3 Front Squat (Same options as last week)
No Back Squats after (next week there is)
Metcon::
50 Sec Work :10 Sec Break/transition
4 Rounds for Max reps
Min 1 Back Rack Step Back Lunges
Min 2 20 Push Ups + Strict Pull Ups
Min 3 Wall Balls
Min 4 Rest
For the lunges, use about 1/2 the weight of your heaviest set of front squats
For the Push Ups + Pull Ups, if 20 push ups takes longer than 50 seconds, you won’t get to the pull ups. That’s ok.
Friday July 16
Either 3×5 or 5×5 Strict Press (Behind the neck if you want)
and 1 set of 12+
Metcon:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
