Category Archives: Training

Wendler Monday

Wendler Monday
Squat Clean (90% of Training Max x 2 or MORE!)
Training max = 90% of 1 rm + 5#/10#
40% x 3
50% x 3
60% x 3
70% x 2
80% x 2
90% x 2 or MORE!!!
70% x 2
70% x 2
70% x 2
Clean Pull (3 sets x 2 reps @105% of tm)
Front Squat (155#/105# x 10 reps x 3 sets)

2 Round Wednesday

2 Rounder Wednesday
Gymnastics
2 rounds of:
Ring support (35 seconds)
Lean and rest (35 seconds)
Hang from pull up bar (35 seconds)
Metcon
Metcon (Time)
2 rounds for time of:
18 calories row
15 toe to bar
12 thruster 115#/75#
9 chest to bar pull up

1-3-5 Tuesday

1-3-5 Tuesday
Buy-In
Gymnastics
Weighted Pull-ups (Work up to a 1 rep max!!!)
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
1 weighted pull up 80% of 1 rm
3 strict handstand push ups
5 sandbag/stone over the shoulder