05/20/2022
Complete For Time
10 Rounds
5 Pull Ups or C2B
30 Double Unders
3 C2B or Bar Muscle Ups
2 Deadlift (225/155)(315/225)
Complete For Time
10 Rounds
5 Pull Ups or C2B
30 Double Unders
3 C2B or Bar Muscle Ups
2 Deadlift (225/155)(315/225)
12 Min EMOM
5/7 Snatch (95/65)(115/75)
15/12 Cal Bike
15/10 T2B
12 KB Lunge (53/35)(70/53)
Then
Week 6 Front Squat
Add +10 To Your 1 RM Front Squat then take 90%
3 @ 70%
3 @ 80%
3+ @ 90%
1 x 20 @ 50%
5 Rounds
400 Meter Run
10 Power Clean (135/95)(185/125)
15 Box Jumps (24”/20”)
25 Minute Time Cap
10 Minute AMRAP
10 KB Snatch (50/35)
12 Push Ups
14 KB Deadlift
16 Sit Ups
Then
Week 6 Bench Press & Deadlift (Bench is +5 of your 1 RM and Deadlift is +10 of your 1 RM)
3 @ 70%
3 @ 80%
3+ @ 90%
1 x 20 @ 50%
8 x 2:00 Interval
(20/15)(25/20) Cal Row
Max Rep Wall Balls (20/14)(11’/10’)
Rest 2 Minutes Between Rounds
20 Minute AMRAP
50 Double Unders
15 Seated DB Press OR HSPU
5 Power Clean (175/125)(225/155)
15 Minute EMOM
15/10 Cal Ski
15/10 GHD Sit Ups OR 10 Med Ball GHD Sit Ups (20/14)
100’ Sled Pull (125/75)
15/12 Cal C2 Bike
20 Med Ball Bear Hug Squats (20/14)
THEN
Week 5 Front Squat
Add + 10 To Your 1 Rep Max Then use 90% of that for your new base for the percentages
5 @ 65%
5 @ 75%
5+ @ 85%
1 x 20 @ 50%
Complete For Time
10 Rounds
(15/10)(20/15) Cal Bike
10 Pull Ups
10 Push Ups
Rest 1 Minute after every 2 rounds
RX+ with weight vest
8 Minute EMOM
Min 1 = (15/12)(20/15) Cal Row
Min 2 = 10/15 Burpee
Then
Week 5 Deadlift & Bench Press
We will add 5lbs to your Bench 1 Rep Max and 10lbs to your Deadlift 1 Rep Max. Then calculate your 90% from there.
5 @ 65%
5 @ 75%
5+ @ 85%
1 x 20 @ 50%