SUNDAY
FUNDAY
MONDAY
Find a New 5RM Back Squat
- Warmup reps in sets of 5
- Old 5RM x 3 reps
- Last Successful Working Weight of the Cycle x 2 reps
- Hit a New 5RM
- If you have more, add weight, rest, and repeat.
TUESDAY
Skill work on Butterfly Pullups
-then-
EMOM 18
1st Min: 6 Deadlifts @ 185/125# + 12 Double-Unders
2nd Min: 6 CTB Pullups + 6 Wall Ball Shots @ 20/14#
3rd Min: 12/9 Cal Row
WEDNESDAY
Find a New 5RM Shoulder Press
- Warmup reps in sets of 5
- Old 5RM x 3 reps
- Last Successful Working Weight of the Cycle x 2 reps
- Hit a New 5RM
- If you have more, add weight, rest, and repeat.
-then-
Partner WOD
AMRAP 18
3 Handstand Pushups
6 Hang Power Cleans @ 155/105#
1 Tag Your Partner
Partner 1 completes a full round then Partner 2 completes a full round until 18 minutes have expired.
THURSDAY
Find a new 5RM Deadlift
- Warmup reps in sets of 5
- Old 5RM x 2 reps
- Last Successful Working Weight of the Cycle x 2 reps
- Hit a New 5RM
If you have more, add weight, rest, and repeat..
FRIDAY
Open 17.2
SATURDAY
“Randy”
75 Power Snatches @ 75/55#
10 min cutoff
-then-
5 x 40 m Hill Sprints @ increasing intensity