Monday
Back Squat (see strength cycle below)
*Perform all reps with a controlled drop and an explosive assent
10 Minute AMRAP
3 Bar Muscle Ups (MOD: 9 C2B Pull Ups or Ring Rows, no jumping)
6 HR Push Ups
9 Weighted Sit Ups 20/14#
*Must hold med ball on head through entire movement
Tuesday
Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps
7 Minute AMRAP
10 Wall Ball
10 KBS 53/35# (PerfectlyVertical)
Wednesday
"'09 Chipper"
15 Power Cleans 135/85#
30 Toes 2 Bar
30 Box Jumps 30/24" (Must jump for Rx, but please step down)
15 HSPU
30 Double Unders
30 Pull Ups
15 Thrusters 135/85#
30 Lunge Steps
30 Burpees
Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar
For Time:
50 Goblet Squats 53/35#
150 Double Unders (MOD: Tuck Jumps, no singles)
50 Burpees
Rx + = Weighted Vest 20# guys / 14# girls
Let's see some girls get the Rx+ on this one (talking to you Candy, Moxie, Kaitlyn, Holly, Mindy, Tina, Kim, Ali, Natalie & Nicole)
Friday
For Time (clock runs continuously)
3 Rounds of:
14 HR Push Ups
7 OHS 95/65#
THEN
3 Rounds of:
14 Toes 2 Bar
7 Ground 2 OH 95/65#
THEN
3 Rounds of:
14 Pull Ups
7 Power Snatches 95/65#
Strength Program
10 Rep Wave
5 sets x 10 reps x 60%
*We will be using 100% of your 1RM as the training weight
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