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Monday Back Squat (see training cycle below)
5 rounds for Max Reps: Ground to Overhead Round 1 135/85# Round 2 155/95# Round 3 185/105# Round 4 205/115# Round 5 225/135# *60 seconds per round with 60 seconds rest/transition
Tuesday Shoulder to Overhead (see training cycle below)
20 Minute AMRAP: 5-Burpees 15-Pull Ups 30-Double Unders
Wednesday Bench Press (see training cycle below) 4 rounds for time: *May carry plate any way on Lunges. 100' = 2 times down and back on the main mats Plate must rest on back on Push Ups. Athlete will get plate on their back on their own. Full ROM on all movements Thursday "Barbara" 5 rounds for time: Rest precisely 3 minutes between each round Friday Suspended Deadlift 1RM
3 rounds for time:
Strength Percentages for the week: After a progressive warm up complete 3 x 70% 3 x 80% Rep Test x 90% AMRAP x 70%
*using 92% of your 1RM as the training max
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Monday Back Squat (see training cycle below)
21-15-9 Reps for Time:
Tuesday Shoulder to Overhead (see training cycle below)
"Fran"
Wednesday~AM Classes ONLY! Bench Press (see training cycle below)
For Time:
Thursday~Closed Happy Thanksgiving!
Friday 8am Team WOD!
Strength Percentages for the week: After a progressive warm up complete 5 x 65% 5 x 75% Rep Test x 85% AMRAP x 65%
*using 92% of your 1RM as the training max Monday Back Squat (see training cycle below)
With a continuously running clock complete 5 thrusters every minute. *Scored as total reps completed
Tuesday Shoulder to Overhead (see training cycle below)
10 Minute AMRAP: Ground to Overhead 10 reps at 135/85# 10 reps at 155/95# 10 reps at 185/105# 10 reps at 205/115# Max reps at 225/135# *athletes use only 1 bar and must change out their own weights. Anyway overhead so snatch or clean and jerk are legal.
Wednesday Bench Press (see training cycle below)
10 Minute AMRAP: 10-Unbroken Double Unders 15-Russian KBS 53/35# 20-Forward Lunge Steps *As long as the rope keeps moving it will be considered unbroken. Lunges are body weight.
Thursday Kipping Pull Up practice and instruction Kipping Pull Up max unbroken test
10 Minute AMRAP: 10-Sit Ups 15-Push Ups 10-Sit Ups 30-Squats
Friday For time: 30-Jumping Squats 30-Chest to Bar Pull Ups 30-Russian KBS 70/53# 30-Lunge Steps 95/65# 30-Knees to Elbow 30-Shoulder to Overhead 95/65# 30-Dips (Matador or double barbells in power rack) 30-Wall Ball 20/14# 30-Burpees 30-Double Unders
Strength Percentages for the week: After a progressive warm up complete 5 x 75% 3 x 85% Rep Test x 95% AMRAP x 75%
*using 90% of your 1RM as the training max Monday Back Squat (see percentages for this week) 7 Rounds for Time:
Wednesday *pausing the 1st rep and touch and go remaining reps *Do NOT perform the AMRAP at 70% as stated in the strength cycle 20 Minute AMRAP: Thursday
Friday
Strength Percentages for the week: After a progressive warm up complete 3 x 70% 3 x 80% Rep Test x 90% AMRAP x 70% *using 90% of your 1RM as the training max Monday Back Squat (see percentages for this week) 3 Rounds For Time: 30 Second Hanging L-Hold 20-Pull Ups 10-Thrusters 135/85#
Tuesday Shoulder to Overhead (see percentages for this week) 21-15-9 For Time: OHS 115/75# Toes 2 Bar
Wednesday Bench Press (see percentages for this week) *pausing the 1st rep and touch and go remaining reps 3 Rounds For Time: 400 Meter Run 21-SDHP 75/55# 12-Lateral Burpees Over Bar
Thursday 2 Minute AMRAP: Stone to Shoulder 150/110#
3 Rounds For Time: 400 Meter Run 30-Squats 20-Push Press 115/75#
Friday Axle Deadlift 1RM 3 Rounds For Time: 400 Meter Run 21-Hang Power Snatch 95/65# 12-Chest to Bar Pull Ups
Strength Percentages for the week: After a progressive warm up complete 5 x 65% 5 x 75% Rep Test x 85% AMRAP x 65% *using 90% of your 1RM as the training max |
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