Watch for details about the muscle gain challenge…..
Warm up-
Row 1000
Meet at the front of the room for 30 Perfect air squats with a 1 second hold at the bottom.. together..
Find a squat rack with some buddies.

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is back squats.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Wod-
30 Burpees
20 Pull ups
100 Meter Walking Lunge with dumbbells at your side
20 Pulls Ups
30 Burpees
Immediately into 800m run.

Sunday Funday
Coaches Choice….
Who’s the coach????

8am endurance- Coaches choice
9am Mobility
10am Chipper- Coaches choice

Who is the coach… show up.. find out… and be afraid… be very afraid…..

Warm Up-
1000 M row.. slow
40 Weighted good mornings. Empty bar or med ball

Grab a bar and put very light weight on it. Go over deadlifts. 2 sets of 15.. very light

Strength – Deadlifts
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90%  AS MANY REPS AS POSSIBLE

Wod-
13 Minute Amrap
10 box jumps or step ups
200 M run
5 Ring muscle ups (sub down like this Ring muscle up is rx, then bar muscle up, then  7 chest to bar pull ups, then 10 pull ups. then 10 jumping pull ups or banded pull ups)

On the pull up subs.. mix it up.. WE WANT INTENSITY… if you can do 4 regular pulls ups and have to stop, finish your set with 6 jumping pull ups)

Warm up-
600 M run with a parther and wall ball. Do 30 partner wall balls when you get in. For fun.. that’s why.

Wod review at the board.
Go over front squats and Power Clean from the floor
0-2 Minutes 8 hang squat clean
2-4 Minutes 8 Power cleans from the floor

Strength- BENCH PRESS
Everybody benches.. we are doing this for 9 more weeks. Don’t avoid your weaknesses.
Ok Here are your percentages.
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
Warm up with a few sets of empty bar bench press THEN
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90%  AS MANY REPS AS POSSIBLE

Wod-
2 ROUNDS
2 Minutes max reps front squats
rest 1 minute and a
2 Minutes of max reps Power Cleans from the floor
rest 1 minute
2 Minutes of max Push ups
rest one minutes and start round 2