Tuesday September 17
Skill - Rope climbs & pull-ups Kelly - 5RFT (refer to June 23) 400m run 30 box jumps 24/20 30 wall balls 20/14 L2 - 5RFT 400m run 30 box jumps 20/18 30 wall balls 16/12 L1 - 3RFT 400m run 30 box jumps/step ups 18/12 30 wall balls 12/10
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Monday September 15m
Week 4 (Deload) Wendler - remember 90% of 1RM Back squats - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% METCON - 4RFT 100m side shuffle 15 K2E 15 GHD Back Ext 30 Front Rack Walking lunges 95/65 Friday September 13
Week 3 Wendler - remember 90% of 1RM Deadlift - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps METCON Rx 21 – 15 – 9 Goblet squats 53 T2B Burpees Med ball sit-ups 20 L2 21 – 15 – 9 Goblet squats 35/26 T2B Burpees Med ball sit-ups 14 L1 21 – 15 – 9 Goblet squats 26/13 Modified T2B Modified Burpees Med ball sit-ups 10 Thursday September 12
Skill - row METCON - 4RFT (use same DB) Rx Run 200 meters DB Thruster 12 reps (100/60) Run 200 meters DB Snatch 12 reps Run 200 meters DB Floor Press 12 reps L2 Run 200 meters DB Thruster 12 reps (80/40) Run 200 meters DB Snatch 12 reps Run 200 meters DB Floor Press 12 reps L1 Run 200 meters DB Thruster 12 reps (60/20) Run 200 meters DB Snatch 12 reps Run 200 meters DB Floor Press 12 reps Wednesday September 11
Week 3 Wendler - remember 90% of 1RM Bench Press - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps METCON - EMOM 10 minutes Rx 20 DU Max Power cleans (135/95) L2 10 DU Max Power cleans (115/75) L1 30 jump rope Max Power Cleans (95/55) Tuesday September 10
METCON - 5 RFT Rx 20 KB swings (53/35) 20 Box jumps (24/20) 20 old school sit-ups 100m run L2 20 KB swings (44/26) 20 Box jumps (20/18) 20 old school sit-ups 100m run L1 3RFT 20 KB swings (35/18) 20 Box jumps /step ups (18/12) 20 old school sit-ups 100m run Monday September 9
Week 3 Wendler - remember 90% of 1RM Back squats - 5 warmup reps x 2 5reps @ 75% 3 reps @ 85% 1 + reps @ 95% go for max reps METCON Rx 15 minutes AMRAP 400m run 10 Deadlifts (135/95) 10 slams 35/25 L2 400m run 10 Deadlifts (125/85) 10 slams 30/20 L1 400m run 10 Deadlifts (115/75) 10 slams 25/15 Friday September 5
Week 2 Wendler - remember 90% of of new 1RM Deadlifts 2x 5 warmup reps 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go or max reps) METCON 25,15,5,15,25 Rx Power Snatch 95/65 Wall balls 20/14 Reverse crunch L2 Power Snatch 75/45 Wall balls 16/12 Reverse crunch L1 Power Snatch 55/25 Wall balls 14/10 Reverse crunch Thursday September 5
Skill - MB cleans & TGU circle time WOD 400m run 5 rope climbs 400m run 4 rope climbs 400m run 3 rope climbs 400m run 2 rope climbs 400m run 1 rope climb L2 - 5 rounds 400m run 1 rope climb L1 - 5 rounds 200mrun 10 rope pulls or 2 knotted rope climbs Week 2 Wendler - remember 90% of new 1RM Bench Press - 5 warmup reps X 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) Refer to June 9 Annie DU Sit-ups Triple number for single unders |
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