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Tuesday
Weightlifting
Push Jerk (Weight)
4 working sets:
8-10 Push Jerks
immediatley into;
10 DB Lateral Raises on each arm
immediatley into;
50 Double unders
Rest 90sec.

*Try and grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time). Probably about 15-25lb Db range for guys and 5-15lb for ladies. Make it burn.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
8 Pull-Ups
8 DB Hang Clean and Jerks 70/50lb
8 Burpees
8 Box Jumps 24/20"
4 DB Clean and Jerks on each side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these. Legs will be sore from yesterday so I made the box 24/20.
Monday
Weightlifting
Back Squat (Weight)
It's 20 rep Back Squat Month!

We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 70-75% of your 1RM. Women can do upward of 80-85% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.
Metcon
Metcon (AMRAP - Rounds)
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135
*For RX+ I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight in the comments. Maybe 225/145?

*Another option can be a heavy OHS for 5 reps since we don't do those very often.
No WOD available
Saturday - TEAM
Metcon
Metcon (Weight)
(0-15min.)
2000m Row (250m intervals)
Immediately into;
Snatch Ladder
10 Snatches @50% effort
10 Snatches @60% effort
10 Snatches @70% effort
Max @80% effort

Rest 5min.

(20-35min. )
Assault Bike 2 Miles
Immediately into;
Clean and Jerk Ladder
(Same style and %'s)
Friday
Metcon
Metcon (Weight)
20min. EMOM:
Min. 1) 5 Bench Press
Min. 2) 60 Double unders
Min. 3) Max Pull-Ups
Min. 4) Rest

*Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.
Metcon
Metcon (AMRAP - Rounds)
10min. EMOM:
10 Wall Balls 20/14lb.
5 DB Power Cleans 50/35s
*Can you hang?
Accessory Work
Metcon
Optional:
Weighted Planks
- 1min. on x 1min. off
- 3-4 Rounds
- Stack that weight on each others backs!
Thursday
Weightlifting
Metcon (Weight)
Hang Power Clean (0-12min.)
5 Reps EMOM x 4min.
3 Reps EMOM x 4min.
1 Reps EMOM x 4min.
*Climbing in weight as you feel. Eventually get to something near maximal.

Immediately after last rep;

Deadlift (12-22min.)
5 reps EMOM x 10min.
*Climb as you feel again. Keep 5 reps the whole time.

10min. AMRAP: (25-35min.)
10 Toes-To-Bar
10 Cal Assault Bike
Keeping you guys moving today! Here's a few tweaks you can add to spice it up...

1.) Need more work on you OLY technique? Do 5s the whole time on section 1.

2.) More booty gains? Add a 55lb plate deficit for the deadlifts
Wednesday
Metcon
Metcon (Time)
For Time:
2 Mile Run
100 Alternating DB Snatches 50/35lb.
200 Push-Ups
300 Air Squats

*Just like 20.5, you may break this up HOWEVER you like, in ANY combination.
*You have a 35min. Time CAP
*Put your strategy in the comments
*RX+ 70/50lb. DB
Tuesday
Metcon
Metcon (Weight)
20min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 3 Push Jerks
Min. 3) Max American KB Swings 70/53
Min. 4) Rest

*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.
*You may scale the KB to a 53/35 if you can't get at least 10 reps a round.
Metcon
Metcon (Time)
10min. to finish...
100 SDHP's 95/65lbs
*EMOM 5 Burpees
*Start with Burpees
No "T REX" arms! Elbows to ears.
Monday
Metcon
Metcon (AMRAP - Rounds and Reps)
4min. AMRAP:
500m Row
Immediately into max rounds;
5 Front Squats 135/95
10 Pull-Ups

Rest 90sec. x 4 Rounds

Round 2.) 155/105
Round 3.) 185/135
Round 4.) 205/145
Whatever you decide to scale these numbers to, just make sure they are going up each round. For reference, you should never get less than 2 rounds.

Recovery week from the intensity of the open and then next week are starting the 20 rep program back up!
Metcon
Metcon (AMRAP - Rounds and Reps)
10min. AMRAP:
10 DB Lunges 50/35s
15 Wall Balls 20/14
30 Double Unders
Left + Right = 2 reps

RX+ 30/20lb Wall Ball
No WOD available
No WOD available
Friday
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Tuesday
Weightlifting
Push Jerk (Weight)
4 working sets:
8-10 Push Jerks
immediatley into;
10 DB Lateral Raises on each arm
immediatley into;
50 Double unders
Rest 90sec.

*Try and grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time). Probably about 15-25lb Db range for guys and 5-15lb for ladies. Make it burn.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
8 Pull-Ups
8 DB Hang Clean and Jerks 70/50lb
8 Burpees
8 Box Jumps 24/20"
4 DB Clean and Jerks on each side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these. Legs will be sore from yesterday so I made the box 24/20.
Monday
Weightlifting
Back Squat (Weight)
It's 20 rep Back Squat Month!

We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 70-75% of your 1RM. Women can do upward of 80-85% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.
Metcon
Metcon (AMRAP - Rounds)
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135
*For RX+ I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight in the comments. Maybe 225/145?

*Another option can be a heavy OHS for 5 reps since we don't do those very often.
No WOD available
Saturday - TEAM
Metcon
Metcon (Weight)
(0-15min.)
2000m Row (250m intervals)
Immediately into;
Snatch Ladder
10 Snatches @50% effort
10 Snatches @60% effort
10 Snatches @70% effort
Max @80% effort

Rest 5min.

(20-35min. )
Assault Bike 2 Miles
Immediately into;
Clean and Jerk Ladder
(Same style and %'s)
Friday
Metcon
Metcon (Weight)
20min. EMOM:
Min. 1) 5 Bench Press
Min. 2) 60 Double unders
Min. 3) Max Pull-Ups
Min. 4) Rest

*Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.
Metcon
Metcon (AMRAP - Rounds)
10min. EMOM:
10 Wall Balls 20/14lb.
5 DB Power Cleans 50/35s
*Can you hang?
Accessory Work
Metcon
Optional:
Weighted Planks
- 1min. on x 1min. off
- 3-4 Rounds
- Stack that weight on each others backs!
Thursday
Weightlifting
Metcon (Weight)
Hang Power Clean (0-12min.)
5 Reps EMOM x 4min.
3 Reps EMOM x 4min.
1 Reps EMOM x 4min.
*Climbing in weight as you feel. Eventually get to something near maximal.

Immediately after last rep;

Deadlift (12-22min.)
5 reps EMOM x 10min.
*Climb as you feel again. Keep 5 reps the whole time.

10min. AMRAP: (25-35min.)
10 Toes-To-Bar
10 Cal Assault Bike
Keeping you guys moving today! Here's a few tweaks you can add to spice it up...

1.) Need more work on you OLY technique? Do 5s the whole time on section 1.

2.) More booty gains? Add a 55lb plate deficit for the deadlifts
Wednesday
Metcon
Metcon (Time)
For Time:
2 Mile Run
100 Alternating DB Snatches 50/35lb.
200 Push-Ups
300 Air Squats

*Just like 20.5, you may break this up HOWEVER you like, in ANY combination.
*You have a 35min. Time CAP
*Put your strategy in the comments
*RX+ 70/50lb. DB
Tuesday
Metcon
Metcon (Weight)
20min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 3 Push Jerks
Min. 3) Max American KB Swings 70/53
Min. 4) Rest

*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.
*You may scale the KB to a 53/35 if you can't get at least 10 reps a round.
Metcon
Metcon (Time)
10min. to finish...
100 SDHP's 95/65lbs
*EMOM 5 Burpees
*Start with Burpees
No "T REX" arms! Elbows to ears.