All strength work to be done on the 2:30 mins

Set your heavy singles from last week as your 90%. Then do the math to establish a predicted 100% for the next 5 weeks.

Week #1 at 60%

A: Squats 4x8

Superset with One arm DB rows (heavy) 4x8

B: Bench Press - 4x8 at 60%

Superset with one max set of chest to deck push ups

On the 6 minutes x 4:
2 Rounds
12 Muscle snatches (ground to overhead no rack) 95/65,
10 OHS,
8 Bar hop Burpees,
6 BM

Score is total rest

5 rounds of 3 minutes on 1 min off
AMRAP 3 power cleans (135/95lb),
6 push-ups
9 air squats.

A: For load using this sequence work up to a moderately heavy triple deadlift

5,5,4,3,3,3

6 sets total on the 2 minutes

B: For Time:

3:00 Handstand Hold
100 Squats
120 feet Handstand Walk
100 Squats

30 Handstand Push-ups

50 Rounds of: (Switch every Round only)
1 Squat clean 225/155
3 BM
5 push ups

With a 12 minute CAP see if you can finish this!

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50lbs/35lbs. dumbbell, 24"/20" box

100 KBs 16/12 kgs
Row 100 cals,
100 WBs
But every 2 minutes 7 burpees

Today we will establish a heavy single that we will use as a marker to build from for the next 5 weeks.

Set the clock on the 2:30

A: Bench Press
3x5 at 75%
2x5 at 80%
3x4 at 85%
1x2 at 90%

1x1 at 90+

B: Squats
2x5 at 75%
2x4 at 80%
1x3 at 85%
1x2 at 87.5%
1x1 at 90%

1x1 at 90+

On the 6 minutes x 4
Score is your total rest
Row 500m
25 push press at 95/65
25 pull ups

1:1 work to rest ratio

1:45 On 1:45 off X 8 -

70 DU
15 T2Bs
AMRAP
Devil Press 50#s/35#s

On the 6 minutes x 4

30 cal row

15 Hang snatch 115/85

15 HSPU

Buy in with 100 DU each

Then 4 rounds of

15 front squats 185/125

80' of HW

switch as needed

Cash out with 100 DU each

New workout every 10 minutes (score is total rest)

At 0:00

3 rds of

7 MU and 21 cal row

At 10:00

4 RDS of

7 TGU 24/16 and 21 KBS

At 20:00

5 RDS of

7 T2Bs and 21 empty bar thrusters

Strength Work

A: Squats on the 2:30

If you don't have a 1 RM ask your coach for an estimate

2x5 at 70%

2x5 at 75%

1x4 at 80%

1x3 at 85%

1x2 at 87.5%

B: Bench Press on the 2:30

3x5 at 75%

2x5 at 80%

1 AMRAP at 85%

For time:

40-30-20-10 GHD sit-ups/ sit-ups

4-3-2-1 rope climbs/peg board

20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)

2:1 (est work rest ratio)

2 rounds of :

8 power snatch 135/95, 12 HSPU, 16 C2B

Rest 2 minutes

x 3 cycles

1:1 work to rest ratio

1:30 On 1:30 off X 10 -

Odd rounds

row 20/16 cals, 10 burpees over the rower, AMRAP WB

Even rounds

60 DU, 15 DB DL 50#s/35#s AMRAP WB

5 Sets For Load:

Front Squat 10-5-3-1-1

EMOM 15:

5 Pull-ups 10 Push-ups 15 Squats

If/When you miss a round, take a round as recovery and hop back in after a minute.

30 RDs for time switching every round
12 Hang clean and jerk (5 per arm) 50/35
6 Burpee DL holding DBs
3 MU

18 MINUTE AMRAP
+10 Calorie Row
+10 Wall balls (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (50, 35lb) (24, 20in)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.