THURSDAY

(A) Push Press 1RM


(B) Partner WOD (30min Cap)
4 Rounds Each
200m (1.30 cap)
10 x Box Jumps: 24/20
10 x One arm DB Split Jerk (5 x Each Side) - 45/35/35
10 x Sit-ups with plate overhead: 20/10

NOTE: Partner 2 starts run when partner 1 finishes rep 10 of Sit-ups

WEDNESDAY

GENERAL WARM UP
See Class Board

(A) 2 x 7/13 Front/Back Squat @ 60% 1 RM Front Squat

Notes: Now that we have completed the Wendler Squat Cycle, it is time to build the muscular endurance with heavy percentages of your new current 1 RM.
For now Complete 7 Front Squats, THEN rack the bar, reset and immediately complete 13 Back Squats at the same weight. Do not rest while switching from Front to Back Squats, however you may pause & re fuel those fast twitch fibres with a few deep breaths. Rest around 2-3 minutes between sets.


(B) Five rounds for time of:
10 x Hand-Release Push-Ups
20 x Kettlebell Swings (24/16 kg)
200 Meter Run

TUESDAY

(A) EMOTM x 10
*2 x Power Clean + 1 x Clean & Jerk


(B) 15-12-9-6
Hang Power Snatch - 43/30/26kg
Pullups
lateral Bar Burpee

MONDAY

(A) Front Squat: 1RM

(B) 10min AMRAP
5 x Muscle Up
15 x TTB
45 x Double Unders
NOTE: Sub Dips for MU

FRIDAY

(A) Back Squat: Find 1RM

(B) 3 Rounds
Run 400m
10 x Thrusters: 55/38

THURSDAY

(A) Bench Press: 3/4 BW. Accumulate 50 reps in as few sets as possible

(B) 12 min AMRAP
8 x Power Clean: 50/38
10 x Push-ups
12 x Sit-ups
24 x Double Unders

WEDNESDAY

(A) Alternating Front Rack Lunge Steps 10-10-10-10
Increasing the weight each set, build to a heavy set of 10 Alternating Front Rack Lunge Steps (5 each leg – taken from the rack)

**Rest 2 minutes between sets


(B) 13min AMRAP
5 x Wall Walks
10 x Box Jumps: 24/20
15 x TTB

TUESDAY

(A) Max Effort in 15min
1 x Push Press + 1 x Push Jerk + 1 x Split Jerk

(B) For Time
50 x Pullups
THEN - 3 Rounds
15 x Deadlifts: 70/50/40
15 x Back Squats: 70/50/40
30 x Double Unders

MONDAY

(A) Clean & Jerk 1RM

(B) For Time
800m run
50 x KB Swings: 24/16
800m run

FRIDAY

Cycle 3, Week 3:
(A) Deadlift
75% x 5
85% x3
95% x 1+

(B) 21-15-9
Sumo Deadlift: 80% of (A)
Run 400m
NOTE: Run at the conclusion, after every set of (21-15-9) Sumo Deadlifts

THURSDAY

(A) EMOTM x 10
2 x Power Clean + 1 x Push Jerk


(B) 10-8-6-4-2-1 (Run 1/2 Gasser between rounds)
Hang Cleans: 45/35
Pull-ups

General Warmup

2 Rounds

6-8 Floor Press + 10 x Partner Med Ball sit-ups + 5 x Down Dogs 

Wendler Cycle 3, Week 3:

(A) Bench Press: 

5 x 75% 

3 x 85% 

1+ x 95% 

(B) Narrow Grip Bench Press

3 Sets x 10

Metcon Warm Up

90sec Skipping (Anything BUT Double Unders)

2 Rounds

5 x Dislocates + 5 x Push Press + 5 x Thruster + 10 x Russian Swings

THEN

90-120sec Double Under Prep (D/Us are allowed in this portion)

C) 3 Rounds - Not For Time

10 x Strict Toes 2 Rings

15 x Thrusters: 61/43/38kg
20 x Russian Kettlebell Swings: 32/24/24kg
40 x Double-Unders
Recover 2 minutes between rounds

TUESDAY

OPTION (1)
(A) Snatch Balance: 2-2-1-1
Build to a medium load

(B) Snatch: Find a 1RM for the day


OPTION (2)
(A) 1 x Hang Power Snatch + 1 x Snatch
Find a Heavy Single for above complex.

(B) 15 min AMRAP
9 x Deadlifts: 70/50/45kg
12 x HRPush-ups
15 x Box jumps: 24/20

MONDAY

Cycle 3, Week 3:
(A) Back Squat
75% x 5
85% x3
95% x 1+

(B) 11min AMRAP (Ladder)
3 x Clean & Jerk: 61/48/37kg
3 x Strict Pull-ups
6 x Clean & Jerk
6 x Strict Pull-ups
9 x Clean & Jerk
9 x Strict Pull-ups
Etc, etc keep increasing by 3 reps on each new round.

FRIDAY

(A) Deadlift: 70% x 3 - 80% x 3 - 90% x 3+

(B) 5 Rounds
12 x C2B Pullups
9 x Lateral Bar Burpee
6 x Snatch (any) 52/35/28

THURSDAY

(A) Clean & Jerk Complex EMOTM x 10
1 x Clean Deadlift + 1 x Hang Clean + 1 x Clean & Jerk
NOTE: Clean Deadlift stops at pocket & hang is above knee

(B) 10min AMRAP
200M RUN
10 x TTB

WEDNESDAY

Wendler Cycle 3 Week 2
(A1) Bench Press: 70% x 3 - 80% x 3 - 90% x 3+

(B) 3 Rounds
400m Run
15 x Shoulder 2 Overhead
50 x Double Unders

TUESDAY

(A) Snatch Complex EMOTM x 10
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Snatch
NOTE: Snatch Deadlift stops at pocket & Hang is above knee.

(B) 3 Rounds
1min x Power Snatch - 40/35/28kg
1min x Box Jumps - 24/20
1min x KB Swings - 24/20/20 (Russian)
1min x Double Unders
1min x Burpee to a plate
RECOVER 1min between each 5min round

NOTE: Box Jumps are with a step down

Wendler Cycle 3 - Week 2

(A) Back Squat: 70% x 3 - 80% x 3 - 90% x 3+

Optional Extra
(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.

(C) 8min up Ladder
1 x Power Clean: 55/35kg
2 x Pull-ups
2 x Power Clean
4x Pull-ups
3 x Power Clean
6 x Pull-ups
THEN 4+8, 5+10 etc until 8 minutes is up.

FRIDAY

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


(B) Sprint For Time
3 x Rounds of Cindy
10 x HSPU
2 x Rounds of Cindy
7 x HSPU
1 x Round of Cindy
5 x HSPU

NOTE: Scaling option for HSPU is Wall Walks or Seated Strict DB Press

THURSDAY

(A) Clean + Hang Clean

Build in load to a MAX Effort, THEN perform 3 Cleans @ 90% of that.

(B) 10-9-8-7-6-5-4-3-2-1

Thrusters:52/36/30

30 Double Unders

WEDNESDAY

Wendler Cycle 3, Week 1
(A1) Bench Press: 5x65% - 5x75% - 5+x85%
(A2) Weighted Strict Dips: 3x5

NOTE: You will perform 1 set of your Bench Press, then a set of Dips. Use parallel bars, boxes or bands for dips as needed. Focus on full range of motion.

(B) For Time
21-15-9
KB G2O: AHAP
Pullups
THEN Straight into
9-15-21
Russian KB Swing: Same Load
200m Run

OPTIONAL EXTRA
Front Squat: 8 sets of 3 reps/2sec pause in bottom - medium load. Focus on rack position & fast drive out of bottom. 90sec between sets.

TUESDAY

(A) Power Snatch
Build in load to a heavy single. THEN
 90% of HSx1, 95% of HS x1, 100% of HS x1

(B) 7min AMRAP
7 x OHS: 52/35/26kg
7 x Lateral Bar Burpees
7 x TTB 

Optional Extra
EMOTM x 12
Bar Muscle Ups/HSPU
NOTE: Pick a number that you can maintain for every round.