Sat
120 KB Swings 70/53
120 Cal
120 TTB
120 Cal on a different device
120 Wall Ball 20/14
12x100m Run — RX+ Run w/ a dball or sandbag
After each exercsise, each partner runs 100m w/ medball
Sun
3 Rounds
20 HSPU
20 Front Squats 155/105
20 Box Jump
RX+ 10 Muscle Ups
Monday
Deload Week, we will start a new Strength Cycle next week.
Back Rack Lunges for load:
#1: 5 reps
#2: 5 reps
Tempo Back Squat 32X1 for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
32×1 means
Control the weight on the way down, make it last 3 seconds.
Sit in the bottom for 2 seconds.
eXplode out of the bottom.
Rest at the top for 1 second.
Do that for 5 reps and it should take 35-45 seconds depending on how fast your X is.
Metcon:
15 Min AMRAP
5 pull ups rx+ ring muscle up
10 push ups rx+ hspu
15 kb swings rx+ dball clean
10 ttb
5 burpee
Tuesday
3×5 Z Press
Metcon:
32 Min EMOM
Min 1: 3 Hang Power Clean + 3 Front Squats 155/105 + 1 Jerk
(Use about 2/3 of your 1RM Clean and try to do all 7 reps unbroken)
Min 2: Max Box Jump Over
Min 3 and 4: 200M and Rest
Record your total pull ups or Muscle Ups
Wednesday
35 Min Cap
10 Rounds
20 KB Swings 70/53
20 Cal or 200M Run
Then
10 Rounds
10 Burpee over KB
10 Cal or 100M Run
Thursday
Once you are warmed up, on a 20 min clock
4 Min to establish a max clean
2 Min Break
4 Min AMRAP Max Bar Muscle Ups or Pull Ups
2 Min Break
8 Min AMRAP
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
Friday
Fran
21-15-9
Thrusters 95/65
Pull Ups
Then
5×5 OverHead Step Back Lunge
5×5 Bench Press
