Week 5

Last week before we start a 12 week cycle next week.

Session 1

Strength:

1: Back squat: Complete 10 sets of:

-1x Back squat (Work up to a max for the day)

Work Capacity: “SQT”: Complete 3 rounds for time of:

-10x ground to overhead (95#/65#)

-200m sprint (50m x 4)

Core: 3 rounds:

-100m farmers carry (2x 70#/53#)

-60 second weighted plank (45#/25#)

SESSION 2

STRENGTH:

1: Thruster: 10 rounds – Every 90 seconds, complete:

-1x thruster (Work up to a 1 RM)

2: 1 round:

-Max rep unbroken thruster 80-85% 1 RM. Must hit 10+ reps so choose weight or % accordingly).

*Rest 2 minutes:

-Max rep unbroken thruster (70-75% 1 RM).

*Rest 2 minutes:

-Max rep unbroken thruster (60-65% 1 RM).

3: 5 rounds (10 minutes)- EMOM, perform:

-Odd minute = 5x Push jerk (Work up to a max set of 5 for the day)

-Even minute = max rep strict muscle up

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-6x Power cleans (95#/65#)

-12x ring row

-24x double unders

CORE: For time:

-50x Evil wheel

*Perform as many as you can on your feet before going to your knees.

SESSION 3

Work Capacity: “Murph”. Complete the following for time:

-Run 1 mile

-100x pull ups

-200x push ups

-300x air squats

-Run 1 mile

*If you have a 20# weight vest or body armor, wear it.

*Rest 20-30 minutes, or as needed, then:

SESSION 4

STRENGTH:

1: Front squat: Complete 10 sets of:

-1x Front squat (Work up to a max for the day)

Work Capacity: 4 rounds – Every 4 minutes, complete:

-500m row

-Max rep wallball (20#/14#)

Core: 3 rounds:

-12x Reverse hypers (AHAP)

-rest 90 seconds

-10x GHD sit ups with 3 second pause at parallel on both descent

-rest as needed

SESSION 5

STRENGTH:

1:  10 rounds – Every 2 minutes, complete:

-1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).

*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the deck.

2: 5 rounds (10 minutes): EMOM, complete:

-Odd minute = 5x snatch push press (Work up to a max set of 5)

-Even minute = 2x rope climb, legless

Work Capacity: Complete 3 rounds for time of:

-30x calories on Assault bike

-20m handstand walk

-10x overhead squat (135#/95#)

Core:

-Tabata battling ropes/rope slams (If you do not have ropes, use a ball slam)

*Tabata = 8 rounds – 20 seconds on, 10 seconds off