Back squat 3x5 Add 5lbs from last weeks total If you fail a set, drop 20lbs and finish the remaining sets. On future squat days start from this weight. At this point in the squat cycle, you should be squatting 65lbs over 65% of your 1RM back squat. Front squat 5x5 Increasing weight each set [...]
REST DAY
EMOMx5: 12 Hang Power Cleans (115/75)Directly into: EMOMx5: 12 Push Jerks Directly into: EMOMx5: 12 TTB Directly into: 3RFT: 21-15-9 Calorie Row 42-30-18 Wallballs (20/14) ** RX+= 135/95 *add one second for any repetition not completed in EMOTMs then Core Work
Back Squat 3x5 (add 5lbs from Monday) Push press 4x5 (increasing weight each set to find a heavy set) then Metcon 1000m row buy-in 21-15-9 OHS (115/75) KB Swings (53/35)
Power Clean 5x3 15 minutes to find a heavy. then 3 x Max Effort pull-ups then EMOMx10 2 snatches (165/115) 6 lateral burpees over bar then 12 minute AMRAP 100m farmer's carry (as heavy as possible) 15 sit-ups
20 minute AMRAP 5 Bar muscle-ups 10 Clapping Push-ups 15 Air Squats 20 Calorie Row *Score is how many rounds and reps completed. then Tabata Toes-To-Bar
"Bouncy House" AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: ME DU Rest 4:00 AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: ME burpee over bar Rest 4:00 AMRAP 4 1 Round: 12 Deadlifts (155/105#) 9 Hang [...]
Halloween WOD! Dress up in your costume! Top 3 costumes (as decided by the coaching staff) will win prizes! 3x5 Back Squat (+5lbs to last week's total if possible) 5x5 Front Squat @ 60% of 1RM then 3RFT 500m row 12 burpees 21 box jumps (24"/20")
Rest day
15 minutes to find heavy power snatch then 200m Run 1 Round of Badger: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run *40 minute [...]