Tuesday – Deload Back Squat 5 x 5

Metcon: “Isabel”

30 Reps for time of 135# snatch

Wednesday – Deload Floor Press 5 x

Metcon: “Helen”

3 rounds for time

400m run

21 KB swings (1.5 pood)

12 Pull-up’s

Friday – Deload Deadlift 5 x 5

Metcon: ”Diane

21-15-9

Deadlifts (225)

HSPU

Sunday – Open WOD 13.1

Tuesday – DE Front Squat 3 x 8 (60% of 1RM)

Bulgarian Split squat 4 x 8 (each leg)

Good Mornings 3 x 12

Metcon: 3 Rounds for time:

30 wall Ball

30 Squat Snatch (75#)

Wednesday – RE Push Press work up to an 8RM

Floor Press w/ DB’s 3 x 10

Band Press down 100 reps

Metcon: 5 rounds for time:
5 Push Jerks (185#)
10 Burpees

Friday – ME Deadlift 3RM

4” Block snatch High Pull 2 x 3 (110% 1RM snatch)

Metcon: 5-10-15
Back Squats (225#)
Box Jumps (30”)

Sunday – Clean & Jerk 1RM

Clean High Pull from the hang 4 x 4 (110% 1RM Clean)

Metcon:
200m row

21 H P Clean’s (165)

21 pull up’s

200m row

15 H P Clean’s

15 Pull up’s

200m row

9 H P Cleans

9 Pull up’s

RE Deadlift from 1.5” Deficit  1 x 2 work up to a 2RM (should take about 5-8 sets to get there including warm up)

Accessory: 4” Block Pull 2 x 3 @ 80% 1RM

Front Squat 1 x 20 @ 50% 1RM Back Squat

Metcon: 3 rounds
Row 750m
15x Deadlift (bw)
25x Box jumps

The Friday Finisher can be see HERE

DE Floor Press 5 x 2 @ 70% 1RM for bench (45s rest)

Standing DB Military Press 3 x 10

Band Press down 100 reps

Metcon: 19 rounds for time:
Pull-ups 1-2-3...10...3-2-1x reps
Push-ups 2-4-6...20...6-4-2x reps

ME Squat 1RM

GHD 4×12 heavy

Reverse Hyper 3 x 8 Heavy

Metcon: 12 min AMRAP
7x KB snatch (70#)
7x Ball slams (30#)
7x GHD sit-ups

ME Floor Press 2 RM (approx 90% of 1RM for 2 reps)

Jerk Press 3 x 12

Pendlay Row 3 x 8

Metcon: 3 rds for time:

500m row

25 DB push press (35# db’s)

25 Box Jumps (24”)

RE Squats work up to an 6RM (4-5 sets to get there)

Safety Squat Bar Good Mornings 3 x 8

Close stance Squats 1 x 50 rep (135#)

Metcon: 5 rounds

11x Chest-to-bar pull-ups
2x Deadlift (315#)
10x Hand release push-ups

ME Deadlift off of 4” Blocks work up to 2 RM (aprox 90% of 1RM)

Snatch Grip Deads 2 x 8 @ 65% 1RM DL

One arm row 3 x 10 heavy

Metcon: 10 min AMRAP

100ft Farmers Carry (110# in each hand)

10x Pull Up’s

10 Wall Ball’s

You can see the Friday Finisher HERE

RE Incline Bench work up to an 6RM (3 warm up sets 3 sets to reach 6RM)

Incline DB Bench 2 x 20 (use a weight you could get 25 reps with)

Standing Klokov Press 3 x 12

Metcon: 9 Rounds for time 1-2-3-4-5-4-3-2-1

Muscle Up’s

HSPU’s

DE Squat 8 X 3 65%

High Bar Back Squat Close stance 5 x 5

Reverse Hyper 3 x 12

Metcon: 4 rounds

20x Push up’s

20x Box Jump

20x Pull up’s

20x Burpee