Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
1×3@83%
1×3@86%

MetCon

“Frantasy”
21-15-9
Thrusters 95/65
Pull-ups
15-12-9
Thrusters 115/75
C2b pull-ups
12-9-6
Thrusters 135/95
Bar muscle ups

*** note if this is too much simply do “Fran”. 😉

Strength

“Cluster”

20 min to establish a heavy rep

MetCon

“Annie”
50-40-30-20-10
Double unders
Sit-ups

Strength

Back squat
1×10@60%
1×8@65%
1×6@70%
30 reps at 75% do this in as few of sets as possible!

MetCon

20 Russian kb swings 54/35
20 Russian twists
20 box jumps 24/20
4 rounds

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×2@80%

MetCon

Rx
7 front squats 155/115
14 pull-ups
21 sit-ups
4 rounds

Scaled
7 goblet squats
14 ring rows
21 sit-ups
4 rounds

Two posts in one! Forgot to post Fridays!

FRIDAY
Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@80%
1×2@90%
5×2@95%

MetCon

5 rounds
30 double unders/60 singles
10 v-ups
6 minute TC

Then

5 rounds
5 t2b/k2e
10 push-ups
6 minute TC

If you beat the 6 min TC you rest for the remainder if the time.

SATURDAY

Strength

OH squat
20 min to establish a heavy weight.

MetCon

“Bradley”
100 m sprint
10 pull-ups/ring rows
100 m sprint
10 burpees

10 rounds

***scaled does 5 rounds and ring rows

Strength
Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@80%

MetCon

Rx
4 MU’s/c2b
8 pistols
16 HSPU’s
20 burpees
3 rounds

Scaled
8 ring rows
16 air squats
16 push-ups
20 burpees
3 rounds

Strength

Snatch
(Low hang)

20×1

MetCon

Rx
7 ring dips
21 box jumps
7 kb snatches
21 sit-ups
15 min AMRAP

Scaled
7 box dips
21 box step ups
7 plate to OH
21 sit-ups
15 min AMRAP

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
1×4@75%
6×3@80%

MetCon

15 thrusters 95/65
15 wallballs 20/14
15 hang power cleans
3 rounds

Strength

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@90%
5×3@85%

MetCon

12 HSPU
24 double unders
12 strict pull-ups
24 double unders
4 rounds

Wishing Barry a safe and quick drive to Cali! Come back to us soon brutha!

Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
1×2@85%
3×1@93%

MetCon

Partner wod
30 squats/pull-up hold
20 burpees/plank
30 alternating kb swings
4 rounds