Sep 9-15

5 Rounds – Partners alternate after each exercise
100M Run
15 DB Deadlifts (1 DB 50/35) – RX+ DBall DL
15 Burpees
1 Min Break
5 Rounds
200M Run
15 TTB
15 DB Snatch – RX+ DBall CJ
1 Min Break
5 Rounds
1 Lap Run
15 Pull Ups
15 Goblet Squat – RX+ DBall Squats

Sun 

5 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
5 Min to get a 5RM Snatch
5 Min AMRAP of 5-10-15
5 Min to get a 5RM Clean
5 Min AMRAP of 5-10-15
5 Min to get a 5RM Thruster

Add up your total reps of 5-10-15 and total weight of the 3 5RM.  

Monday

3×5 Back Squat – Week 1 of Strength Cycle

Metcon:

20 Min EMOM
Min 1 – Max Cal
Min 2 – Rest
Min 3 Max Push Up – RX+ HSPU
Min 4 Rest
Score total reps combined

Tuesday 

8×2 Thruster – Build to a heavy double for the day

Metcon:

20 Min EMOM
Min 1 – 200M Run
Min 2 – Rest
Min 3 Max Pull Up – RX+ Muscle Up
Min 4 Rest
Score total Pull Ups/Muscle Ups

Wednesday 

3×10 Split Squat

Metcon
25 Min Cap – Don’t expect most people to finish
70 Box Jumps
60 Deadlifts 135/95
50 KB Swings 53/35
40 TTB/GHD
330M Run
20 Push Press 135/95
10 Rope Climb

Thursday 

On a 40 Min Running Clock*
Min 0-5 5 Squat Snatch 30-40% of 1RM, holding the bottom for 2 Sec
Min 6-10 5 Squat Clean 30-40% of 1RM, holding the bottom for 2 Sec then stand up and Press/Jerk
Min 11-18 Build in Snatch Weight
Min 19-28 – 3 Attempts at a 1RM Snatch
Min 29-30 Rest/Build in Clean Weight
Min 31-40 – 3 Attempts at a 1RM Clean and Jerk
Score Snatch and Clean Jerk #s in separate box
*Use the 1st 18 mins as a guide to prep yourself for the heavy snatch and CJ.
Add or subtract reps as you feel fit.

Friday 

“Baseline” – Our Quarterly Test

500M Row
40 Air Squat
30 Sit Ups
20 Push Ups
10 Pull Ups

or 

“Baseline+”

50 Cal Bike
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up

Strength

3×5 Bench Press – Week 1 of Strength Cycle

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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