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
