Sat
Partner 1 works for 1 minute while partner 2 rests
Partner 2 works for 1 minute white partner 1 rests
40 Min AMRAP
55 Deadlifts 225/155
55 Push Ups
55 Cal Row/Bike
55 KB Swings 70/53
55 TTB
If you finish a movement before the minute is up, move on to the next one.
Sun
50 cal
Then
5 Rounds
5 Cleans 135/95
5 Burpee Box Jump
40 Cal
Then
4 Rounds
4 Clean 155/105
4 Burpee Box Jump
30 Cal
Then
3 Rounds
3 Cleans 185/135
3 Burpee Box Jump
Monday
Squat Waves
Look back to Sep 19th for what you did for 5 Reps on Back Squat or
Take a guess at your 5RM Back Squat weight
Use the following % of that weight.
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
Rest 3 Minutes
Set 4: 6 Reps @ 76% (Same weight as Set 2)
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
Rest 3 Minutes
Set 7: 6 Reps @ 82% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
21-18-15-12-9-6-3 (84 of each)
DB Snatch 50/35
Chest to Bar Pull Ups RX+ 7-6-5-4-3-2-1 Ring Muscle Ups
Tuesday
Metcon:
35 Min Cap (Don’t expect everyone to finish)
15 Cal
15 TTB
15 Push Press 95/65
15 Step Back Lunges (each leg) w/ bar on back
15 Wall Ball
Then 14 of each, then 13 of each all the way down to 1. (ends up being 120 of each if you finish)
Wednesday
Metcon:
4 Min AMRAP
5 Unbroken Power Snatches 95/65 (Only count the sets if you do 5 touch and go)
1 Min Rest
Tabata Bike/Row (20 sec work 10 sec rest for 8 rounds)
4 Min Break
4 Min AMRAP
5 Unbroken Power Clean and Jerk 115/85 (Only count the sets if you do 5 touch and go)
1 Min Break
Tabata Bike/SKi (20 sec work 10 sec rest for 8 rounds)
1 Min Break
4 Min AMRAP
10 Unbroken Deadlifts 185/125
Tabata Ski/Row (20 sec work 10 sec rest for 8 rounds)
Try to do a tabata on each of bike/ski/row
Thursday
3 Position Clean, 5 Sets of 3
1 Rep is (1 High Hang Clean, 1 Hang Clean from above the Knee, 1 clean from 1″ Off the Floor)
(So over the 5 sets your are really doing 45 Cleans)
1×3 @ 55% 1RM
2×3 @ 65% 1RM
2×3 @ 75% 1RM
Metcon:
4 Min AMRAP
10 Hang Clean 45/35 (Yes empty bar)
10 S2OH
10 Back Squats
2 Min Break
10 Hang Clean 95/65
10 S2OH
10 Back Squats
2 Min Break
10 Hang Clean 145/105
10 S2OH
10 Back Squats
Friday
Metcon
Open WOD 15.5
27-21-15-9 reps for time of:
Row Ski/Bike (Row is the official open version)
Thrusters 95/65#
Strength
Bench Waves
Look back to Sep 23rd for what you did for 5 Reps on Bench or
Take a guess at your 5RM Bench weight
Use the following % of that weight.
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
Rest 3 Minutes
Set 4: 6 Reps @ 76% (Same weight as Set 2)
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
Rest 3 Minutes
Set 7: 6 Reps @ 82% (Same weight as Sets 3 and 5)
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
