Sat
With a partner
40 Min Cap
2000m/1500m Row Buy In – switch every 250m
Then
10 Rounds
5 Curtis P* 115/85 RX+ 155/105
10 Box Step Over 50/35 DB RX+ 100/70 Dball Step Up
200M Run
Cash Out
100 TTB
1 Curtis P is
1 Hang Squat Clean
1 Front Rack Step Forward Lung w/ each leg
1 Push Press
https://www.youtube.com/watch?v=S0pO8jOahNM
Sun
The Chicago Marathon is today, we’re doing a triathlon instead.
https://www.youtube.com/watch?v=nzdpNsQfZ5Q
In Teams of 3
45 Min AMRAP*
1 Deadlift @ 1.5x avg bodyweight**
1 Bench Press @ 1.0x avg bodyweight
1 Power Clean @ .75x avg bodyweight
2 Deadlifts
2 Bench
2 Power Cleans
3,3,3 Etc
We think the best way to split this up is to not rotate exercises until after the round of 4.
ie partner 1 does 1 DL, rests while partner 2 does 1 bench, rests while partner 3 does 1 clean.
Same for 2s,3s and 4s.
Rotate after the 4s, so Partner 3 moves from 4 cleans right into 5 DL, partner 1 does 5 bench, partner 2 does 5 cleans.
Rotate again after round 6
Starting with round 9, split up the reps on the DL 3,3,3, bench 3,3,3 clean 3,3,3,.
Round 10 4,3,3 etc
*If you’re feeling ambitious, keep going past 45 min, through round 20.
If you split the work evenly, each partner will have done 70 reps of each exercise.
** Try to pick some partners that can move the same weight as you so each team has 3 bars but if you want to set up a 4th or 5th bar, that’s ok too.
Monday
4×12 Back Squat
Take plenty of time between sets and see if you can match your #s from last week’s 4×10.
Metcon:
7 Rounds
6 TTB
5 Snatch 115/75
4 OH Step Back Lunge RX+ 4 each leg
3 Burpees
RX+ Add Both
2 Bar Muscle Up
1 Rope Climb
Tuesday
4×12 Strict Press.
See if you can match your #s from last week’s 4×10
Metcon:
6 Rounds
Min 1 50 Double Unders
Min 2 15 HSPU RX+ Strict
Min 3 15 Box Jump Over RX+ 20
Min 4 Rest RX+ 15 Cal
Score the rounds you complete all the work
24 is perfect whether you’re resting or getting cals min 4
Wednesday
3 rounds for time of:
30 Squat Clean, 95/65 lb (lighter than what we normally clean in a metcon)
30 Pull-ups
Run 800m
Scale so that you can finish the 1st round in under 10 min.
That might mean any or all
1. Dropping the load for cleans.
2. Power cleans instead of squat cleans.
3. Reducing the reps of pull ups if you’ve got some but 90 is daunting
4. Running 2 laps instead of 800m
Thursday
3×5 Split Squat
Metcon:
15 minute AMRAP
5 Deadlifts 275/185 lb
(Pick a weight that you can do 10+ reps when fresh)
13 Push-Ups
9 Box Jumps (24/20 in)
* If you want to drop the split squats and do the whole McGhee for 30 min, go for it.
Friday
Quarterly Jackie Test
1000M Row
50 Thrsuters 45/35
30 Pull Ups
or
Jackie +
50 Cal Bike
50 Wall Balls
15 Ring Muscle Ups
Then
4×12 Bench Press – Try to match your #s from last week’s 4×10
