SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Back Squat Cycle
Week 3 of 8
10 x 3
* Load: Add 3-7% to last week’s 10 x 4 load. Choose the statement below that best describes your workout last week.
*Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%
*Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%
*Last week was tiring but I completed it without a problem: Add 7%
TUESDAY
2 Rounds for Time
10 Push-ups
15 Toes to Bar
20 Kettlebell Snatches @ 53/35# (10R then 10L)
25 Burpees to a 45# plate
20 Kettlebell Snatches
15 Toes to Bar
10 Pushups
WEDNESDAY
Partner WOD
AMRAP 20
Row or Bike 12/9 calories
8 Push Press @ 165/105#
*Partner 1 completes a round, then rests while Partner 2 completes a round. Continue alternating partners in this manner for 20 min.
*Score is total reps of Push Press.
*After the workout and off the clock: Zercher carry a heavy sandbag 200m.
THURSDAY
AMRAP 5
8 Box Jump Overs @ 24/20”
4/2 Muscle ups
– rest 3 min –
AMRAP 5
8 Box Jump Overs
2 Rope Climbs
– rest 3 min –
AMRAP 5
8 Box Jump Overs
10 GHD situps
*Scored by total reps.
FRIDAY
“Flight Simulator”
Double Unders
10-20-30-40-50-40-30-20-10
If you break your set before the specified number of reps, then you must re-start that set.
-then-
In 15 minutes Find a 5RM Deadlift
SATURDAY
Clean Party 2.0
EMOM 20
1 Clean
* Start at whatever load you want. Adjust the load however you want each lift. But if you miss a lift, you have to remove weight for the next lift. Scored by total of lightest and heaviest clean completed.