Friday October 18
Week 4 (deload) Wendler - remember 90% of 1RM Deadlifts 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% WOD - 15 AMRAP Rx 5 HSPU 10 Pull-ups 15 Box Jumps 24" L2 5 HSPU (2 mats) 10 pull-ups 15 box jumps 20" L1 5 Modified HSPU 10 Banded pull-ups 15 box jumps/step ups 12"
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Thursday October 17
WOD 1 Rx 5 clusters x 10 min EMOM #95/65 L2 - 75/45 L1 - 55/25 Rest 5 minutes WOD 2 3 RFT Rx 30 HPC #95/65 30 wall Balls #20/14 L2 - 75/45, 16/12 L1 - 55/25, 14/10 Rest 3 minutes WOD 3 Rx 400m run 50 DU L2 - 25 DU L1 - 150 JR L Wednesday October 16 Week 4 (deload) Wendler - remember 90% of 1RM Bench Press - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% METCON - Ladder 10.9.8.7.6.5.4.3.2.1 Rx OH Squat #95/65 Burpee L2 75/45 L1 55/25 Tuesday October 15
Skill - pull ups Chipper 100 jump rope 90 squats 80 reverse crunch 70 jumping lunges (alt) 60 k2e& t2b (split) 50 hr push ups 40 pistols 30 calorie row 20 ring dip 10 GHD Back Ext Monday October 14
Week 4 (Deload) Wendler - remember 90% of 1RM Back squats - 5 warmup reps 5reps @ 40% 5reps @ 50% 5 reps @ 60% WOD - Grace ( refer to August 8) 30 Clean and Jerk #135/95 REST 5 Minutes EMOM x 10 minutes Alt each minute - DU/sit-ups (score based on lowest rep of each) Friday October 11
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 - 15min amrap Rx 250m row 10 Power Snatch 105/85 30 DU L2 250m row 10 Power Snatch 85/65 15 DU L1 250m row 10 Power Snatch 65/45 45 JR Thursday October 10
WOD - CHIPPER Rx 1 mile run 30 pull-ups 30 reverse crunch 800m run 20 pull-ups 20 reverse crunch 400m run 10 pull-ups 10 reverse crunch Scaled *** run - 800m, 400m, 200m ***pull ups - jump, band, not quite over bar Wednesday October 9
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 - DIANE 21, 15, 9 Rx Deadlifts (#225/155) HSPU L2 Deadlifts (#205/135) HSPU (2 mats) L1 Deadlifts (#155/95) Handstand holds / modified HSPU Rest ****800m run for time Tuesday October 8
METCON BUYIN - 800m run 50 Air squats 50 DB Push Press (100/30) 50 Ground over shoulder (50/35 slam ball) Rest 1 minute 35 Sit-ups 35 Slams (50/35) 35 DB Clean (100/60) Rest 1 minute 20 Push-ups 20 DB Snatch (alternating arms (100/60) 20 DB Front Squat - (100/60) L2 - 800m run, DB #80/40, SLAM #40/25 L1 - 400m run, DB #60/20, SLAM #25/15 *****SAME DB & SLAM FOR ALL EXERCISES 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 - 21, 15, 9 Rx Thrusters 95/65 Burpees L2 Thrusters 75/45 Burpees L1 Thrusters 55/25 Modified Burpees **800m run for time to follow |
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