New Strength Cycle Starts this week.
USE YOUR PAPERS AND YOUR NUMBERS.
***Add10 pounds onto your back squat and deadlift1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Warm up-
5 Minute bike
Review the air squat
30 air squats with a 1 second pause at the bottom.
Review the push up
25 Perfect push ups- scaling can be off a bar in the rack or from your knees. Stay planked. NO WORMING.

Strength Back Squat
5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

Wod 15 Minute Amrap
25 wall-ball shots
50 double-unders
25-ft. handstand walk
50 double-unders
25-cal. row

***Scaling for doubles is 75 singles (dont want this to turn into a jump rope practice time)
***Scaling for 25 Handstand walk is a 20 Second hold or 10 Strict Dumbbell Presses

Sunday Funday
First wod starts at 10:10

Teams of 2
Wod 1- 8 minutes
100 Wall Ball Buy In
Remaining Time-
Complete as many burpees as possible.

Wod 2-
10 Minute As many rounds as possible
10 KB swings
10 Sit ups
Partner 2 is running 200 meters, switch when you get back no matter where you are in the amarap

Wod 3-
10 Minutes
1000 M row buy in
Remaining Time Complete As Many Reps as possible of
Clean and Jerk 135/95

8 am Endurance Running
Like running 6X800 with equal rest to run ratio
tolerate running 5×800 with equal rest to run ratio
Hate running 4×800 with equal rest to run

9am Mobility

10am Partner wod
35 Minute Amrap Yes AMRAP as many rounds as possible
50 Bike Cals
80 Slam balls
80 Kb swing 53/35
80 wall balls
50 Rower cals

Warm Up-
Run 800 with a partner and heavy wall ball
30 weighted good mornings

Strength Deadlift
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70

Wod-

Warm up… Today your warm up is barbell work! yayyyyyy today is a strength day!
If you are there early bike or row until 5 After

Grab a bar
0-1 Minute 12 power position power snatches
1-3 Minutes 8 Hang position Power snatches
3-5 Minutes  6 hang position squat snatch or hang+power+ohs

Strength 1-
20 Minutes
3,3,3,3,3 Hang snatches (try to squat, you may drop the bar and reset to the hang after every rep) take longer breaks after you complete 3 reps.

Strength  2 Bench Press
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70

If you must…. here is your cardio for the end of class
with a partner…
12 sets of 250m row sprints.. this is all out, 6 rounds each.