Monday
Back Squat (see strength cycle below)
*Perform all reps with a controlled drop and an explosive assent
7 Minute AMRAP
10 Squat Cleans 95/65#
20 Sit Ups
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
15-12-9 Reps For Time:
HR Push Ups 45/25#
Strict Pull Ups
*Place a 45/25 plate on your back for the push ups. Don't "worm" these. Feet should never come off of floor.
Rx + Vest @ 20/14# (in addition to the plate on the push ups too)
Wednesday
5 Rounds For Time:
40 Double Unders
30 Box Jumps 24/20"
20 American KBS 53/35#
Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar
5 Rounds For Time:
5 Bar Muscle Ups
10 Power Cleans 135/85#
15 V-Ups
Friday
Challenge WOD
15 Rounds For Time:
5 Pull Ups
10 Push Ups
15 Squats
*If you can perform this workout Rx and do at least 5 unbroken pull ups then your challenge is to put on the vest (20/14#).
Strength Program
10 Rep Wave
5 x 55%
5 x 62.5%
2 x 10 x 67.5%
*We will be using 100% of your 1RM as the training weight
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