July 23 – 29

Saturday

1 lap run (partners go together)
30 snatch 135/95 
1 lap run (check the clock)
15 min to get 6 bear complex* for max total weight
1 lap run
30 clean and jerk 135/95
1 lap run
record total time and total weight on the 6 bear complex
*1 bear complex is
1 power clean
1 front squat
1 push press
1 back squat
1 back rack push press

Sunday

50 Pull Ups
21 Power Cleans 155/105
35 TTB
15
Front Squat 185/135
20 Muscle Ups
9 Squat Cleans 225/155

Monday 

Wendler Strength Cycle Week 2
3×3 Strict Press and
Back Squat
Shoot for about 70,80,90% of 1RM

Metcon:

21-15-9
Power Snatch (95/65)
Barbell Front Rack Step Forward Lunges
Push Ups (RX+ Ring Dips)

Tuesday

10 Rounds
Min 1 1 Squat Clean Thruster 185/135
Min 2 10 Unbroken Pull Ups
Min 3 1 Squat Clean Thruster 185/135
Min 4 30 Unbroken Double Unders

Score total rounds completed
If you miss your 1st attempt on the Squat Clean or if you break on the pull ups or double unders, don’t count that round.

Wednesday

45 Min AMRAP
1 Lap Run
1 Min Break
20 Cal Row – RX+ Bike or Ski
1 Min Break
15 Burpees – RX+ 5 Wall Walks + 1 Pegboard
3 Min Break

The idea is that we are working for about a minute and then getting a long enough rest to bring the heart rate down before the next exercise.

Thursday

3×5 OverHead Squat
&
3×5 Split Squat

Metcon:

45 sec work 15 sec rest
4 Rounds
Min 1 Toes to Bar
Min 2 Box Jump
Min 3 Pull Ups
Min 4 Box Step up W/ DB
Min 5
Score total reps

Friday

“DT”

5 Rounds
12 Deadlift 155/105
9 Hang Clean
6 Shoulder To OverHead

Wendler Week 2
3×3 Bench Press 
Shoot for about 70,80,90% of 1RM
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars

 

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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