MONDAY

Wendler Cycle 3, Week 1:
(A) Back Squat: 5x65% - 5x75% - 5+x85%


(B) 20min AMRAP
5 x Cleans: 61/43/38
10 x Shoulder to Overhead: 61/43/38
15 x Box Jump: 24/20 (step down)

FRIDAY

(A) Helen - 3 Rounds
400m Run
21 x KB Swings: 24/16
12 x Pullups

(B) Deadlift: 5 x 40% -'5 x 50% - 5 x 60%

THURSDAY

General Warmup
10x Prisoner Lunges
3x Wall Walks w/ :5s hold
10x Jumping Squats
5x Push-ups


(A) Clean & Jerk Complex
Building in load, perform
1xClean + 2xLunge + 1xJerk

(B) For Time
50 Double Unders
3 Clean and Jerks:61/43/35
50 Sit Ups
40 Double Unders
3 Clean and Jerks
40 Sit Ups
30 Double Unders
3 Clean and Jerks
30 Sit Ups
20 Double Unders
3 Clean and Jerks
20 Sit Ups
10 Double Unders
3 Clean and Jerks
10 Sit Ups

(A) 12min AMRAP

200m Run

10 x TTB

5 x DB Thrusters: AHAP

(B) Wendler Cycle 2, Week 4

Bench Press: 5x40% - 5x50% - 5x60% 

C) Narrow Grip Bench Press: 3 Sets of 10

TUESDAY

(A) Snatch
Work up to a 3RM TnG Snatch

General Warm Up
2 Rounds
2x Shuttle Run
3x BroadJump
5x OHS wall

(B) For Time
Run 800m
12 x Power Snatch:70/45/32kg
Run 400m
9 x Power Snatch
Run 200m
6 x Power Snatch

MONDAY

Wendler Cycle 2, Week 4
(A) Back Squat: 5 x 40% - 5 x 50% - 5 @ 60%

(B) Box Step-ups: 3 sets of 8/Side

(C) "The Chief"
5 Rounds - 3min AMRAP of
3 x Power Clean: 61/43/38
6 x Push-up
9 x Squats
Recover 1min between rounds
NOTES: You will resume your round where you left off

FRIDAY

Wendler Cycle 2 Week 3
(A) Deadlift: 5@75% - 3@85% - 1+@95%

(B) 12min AMRAP
8 x Box Jump:24/20
8 x Power Snatch: 43/35
200m Run

THURSDAY

(A) Strength/Power
3RM Thruster + Triple Broadjump

NOTE: Perform a 3rep Thruster THEN immediately perform a Triple Broad jump for MAX distance. A Triple Broad jump is 3 consecutive broad jumps in a row, without a pause in in momentum from any of the reps. Your final landing on the Broadjump must be under full control.
You also must have a successful Triple Broad jump distance recorded for the Thruster load to count.

(B) ”The Bear Complex”
5 Rounds - 7 Reps per round

*One rep consists of a
Power Clean
Front Squat
Push Press
Back Squat
Push Press(from back rack)*

RULES: Power Cleans are TnG & that is the only time the bar can be placed down during the set. Squats & Push Presses can be combined into a Thruster. Add more weight each round

This is NOT for time, focus on proper mechanics and FULL range of motion

WEDNESDAY

Wendler Cycle 2 Week 3
(A) Bench Press: 5@75% - 3@85% - 1+@95%

(B) Pendlay Rows: 3×5- – Medium-Heavy


(B) 20min AMRAP
Run 400m with Medicine Ball: 9kg
10 x Sumo Deadlift: 90/60/50
5 x Strict TTB
10 x Opposite KTE
NOTE: For KTE Opposites: (Get right knee to left elbow & left knee to right elbow)

TUESDAY

(A) Power Snatch Complex (12min)
1xHigh Hang (Hip) + 1xHang (Below Knee)
12min clock & Building in load, where form is not compromised.

THEN at the completion of 12min perform
4 Singles (Power Snatch) (NO Misses)

(B) For Time
Run 400m
THEN
12-9-6
OHS: 61/43/35
C2B Pullups
KB Swings: 32/24/20 (Russian)

MONDAY

(A) Back Squat - 5@75% - 3@85% - 1+@95%

(B) Barbell Lunge - 3 Sets x 8/Side

(C) For Time (17min Cap) - 10-12min Focus
Shoulder to Overhead: 10-8-6-4-2 (70/50/40kg)
Lateral Bar Burpee: 12-10-8-6-4
Double Unders: 50-40-30-20-10

FRIDAY

Wendler Cycle 2 Week 2
(A) Deadlifts: 3x70% - 3x80% - 3+x90

(B) 4 Rounds
15 x Thruster: 43/30
15 x Pullups

THURSDAY

Hang Snatch (Above knee)
START: 00:00
15min to find 1RM
STOP: 15:00

Recover Exactly 5min

THEN
START 20:00

EMOTM x 12**
3 x Power Snatch: 61/43/32 + MAX Double Unders in remaining time.
NOTE: 5 x Burpee Penalty If your not set & ready to lift by the 3sec mark of the next minute.

Eg of a round: If 3 Power Snatch takes you 20sec, then you have 40sec left to perform D/U. But be ready to go again with Power Snatch's at the start of the next minute.

STOP 32:00

WEDNESDAY

Wendler Cycle 2 Week 2
(A) Bench Press: 3x70% - 3x80% - 3+x90%

(B) Seated DB Strict Press: 3x3


(C) MAX Reps
In 3 Minutes
Run 400m + MAX Rep TTB

Recover 2min

In 3 Minutes
Run 400m + MAX Rep Box Jump: 30/24/22

Recover 2min

In 3 Minutes
Run 400m + MAX Rep Strict HSPU - (Scaled Option - Floor seated strict DB Press)

Note: HSPU Must be to full depth (No spacers) & you must be able to perform 3 reps minimum in remaining time from run.

TUESDAY

Wendler Cycle 2 Week 2
(A) Squat: 3x70% - 3x80% - 3+x90%

(B) 15-12-9
Cleans: 61/43
Burpee

FRIDAY

Warm Up (2 Rounds)
1/2 Gasser + 5 x Inch Worm + 5 x Goodmornings +5 x Jumping Squats

(A) Wendler Week 1 Cycle 2
Deadlift: 65%x5 - 75%x5 - 85%x5+

MetCon Prep
1/2 Gasser + 5 x KTE + 10 x DB Snatch + 5 x TTB

(C) For Time
400m Run (Tabata Style)
40 x Alternating DB Snatch: 32/25/20kg
40 x TTB
800m Run (Tabata Style)
NOTE: Tabata style: Simply take a stopwatch & sprint 20sec THEN Walk 10sec. Repeat this format until the designated distance is complete.

THURSDAY

General Warm Up:
1 min ME DU’s
5 x Burpees
5 x 2 Position Power Cleans (Below knee + Pockets)
5 x 2sec pause Front Squats
5 x Push Press
5 x Split Jerks

(A) 15 min to establish 1RM of following complex:
1 Power Clean + 2 Front Squats + 1 Jerk

Notes: Perform a true power clean landing in a quarter squat and standing before beginning the two front squats. A push jerk or split jerk may be performed.

SEE REAR BOARD FOR METCON WARMUP
(B) 12min AMRAP
5 x Snatch: 60/40/30kg
15 x KB Swings: 24/16 (bottoms up)
30 x Double Unders

NOTE: At the 2-4-6-8-10min mark, Stop, Drop & perform 5/3 Burpees with MAX vertical height jump & clap overhead.

WEDNESDAY Bench Press

General Warmup
1/2 Gasser + 2 x Downward Dog + 5 x Push-up + 2 x Wall Walks

(A) Wendler Week 1 Cycle 2
Bench Press: 65%x5 - 75%x5 - 85%x5

(B) Floor Press: 3x5 AHAP

(Metcon Warmup)
1/2 Gasser + 2X (5 x Pull/Row + 5 x Push/Press + 10 x Air Squat)

(C) FOR TIME
Run 400m
THEN
3 Rounds
10 x C2B Pullups
15 x HR Push-ups
25 x Air Squats
THEN
Run 400m

TUESDAY

(A) Snatch
Find a Heavy load in 10min
THEN @ 75% of that
Perform 2 lifts EMOTM X 5

(B) 5 Rounds "DT"
12 x Deadlifts: 52/34
9 x HPC
6 x STO

MONDAY

(A) Back Squat Cycle 2 Week 1
65%x5 - 75%x5 - 85%x5


(B) 21-15-9
Front Squat - 43/30
Box Jump - 24/20