Monday
Strength: (20:00)
Back Squat
% of 3RM
5@65%
5@75%
Max reps @85%
**People generally get 10-15 reps on their max reps**
Metcon:
“Rx”
7AMRAP
10 Front Squat (135/95)
10 Cal Row
(Rx + Bike)
“Intermediate”
7AMRAP
10 Front Squat (95/65)
10 Cal Row
“Fundamental”
7AMRAP
10 KB Goblet Squat
10 Cal Row
Tuesday
Strength: (20:00)
Behind the Neck Split Jerk
2,2,2,1,1,1 (building- more than last week)
Metcon:
“Rx”
12AMRAP
9 TTB
12 1-Arm DB Press (50/35) *6 each
15 Box Jumps (24/20)
“Intermediate”
12AMRAP
9 Hanging Knee Raise
12 1-Arm DB Press
15 Box Jumps
Wednesday
9EMOM
Min 1: :40 HS Walk
Min 2: :40 Muscle Ups
Min 3: :40 MB Twists
Metcon: For Time (30:00)
“Rx”
5 Rounds
15/12 Cal Row
8 HSPU
15/12 Cal Row
8 C2B Pull-ups
*(RX+ Deficit HSPUs (6/2 inch)
**(RX+ Bike)
“Intermediate” = less HSPU & Pull-Ups
“Fundamental”
5 Rounds
15/12 Cal Row
10 HR Push Ups
15/12 Cal Row
10 Ring Rows
Thursday
Strength:
Every 2 minutes for 7 sets
Power Snatch + OH Squat + Squat Snatch (building)
(Drop the bar after the OHS)
Metcon:
“Open 11.1”
10AMRAP
30 DU’s
15 Power Snatch (75/55)
“Fundamental”
10AMRAP
60 Jump Rope Singles
15 Alt DB Snatch
Friday
Strength: (20:00)
Deadlift 5×5 (70%)
+
Bench Press 5×5 (building)
Metcon: (10:00)
“Rx”
Every 2 Min for 5 Rounds
12 Deadlift (135/95)
9 Hang Power Clean
6 S2OH
“Intermediate” (95/65)
“Fundamental” (75/55)
Saturday
Partner WOD
25AMRAP
50 Alt DB Snatch (50/35)
40 Front Squat (135/95)
30 HSPU
20 DB Box Step Up (24/20)
10 Bar MU
*Teams of 2, one partner working at a time
*Use same db for step ups
MU Scale= 20 C2B Pull-Ups > 20 Pull-Ups > 30 Ring Rows
HSPU Scale= 10 Wall Walks > 40 DB Z Press
Sunday
Metcon: For Time (30:00)
3 Rounds
1000m Row
30 Burpees
15 Russian KBS (70/53)
