I hope you guys are a little sore and beat up from this week’s Wendler Cycle. It was HEAVY! This week is a DELOAD week for the lifting (maybe not the metcons). All sets are 5 reps ONLY! (Here’s looking at you Camilo). There are no max effort sets. Next week, we will start back into our 5-5-5+ at the same percentages as before, but we will be adding 5lbs to our presses, and 10lbs to our legs.
A couple things to look forward to:
Next Saturday, May 13, is the That 70’s Throwdown at KW CrossFit in Evendale. We have several teams going. Kicks off at 8am and runs until 5pm. Please stop by and cheer on your fellow QCCers.
In early June (specific date to be determined), we will be doing another QCC Golf Scramble. Location to be determined as well, but look for the Facebook event to come through in the next week.
By popular demand, we will also be doing a Cabrewing trip. Date is to be determined, but looking like late July or early August, to let the water warm up a bit. More details to come in a next month, and look for event on Facebook.
Do you have other fun QCC event ideas? Let us know. Summer is always a great time to get out of the gym, put some of our fitness to work in the “real world” and have fun while doing it.
Monday:
Back Squat: 5@36% – 5@45% – 5@54%
3 Rounds:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-ups
50 Double Unders
13 Min Cap
Additional Work:
Power Snatch 3-3-3 @ 65%
Snatch Pull 3-3-3 @ 75%
Overhead Squat 3-3-3 @ 65%
12 Min EMOM:
Odd Min: 6 Power Snatch + 6 OHS (115/85)
Even Min: 6 C2B + 6 TTB
Tuesday:
Bench Press: 5@36% – 5@45% – 5@54%
15 Min AMRAP
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)
Additional Work:
20 Min EMOM:
Odd: 15/12 cal row
Even: 10 Kipping HSPU
3×10 Strict TTB
3×25 Hip Extensions
Wednesday:
Deadlift: 5@36% – 5@45% – 5@54%
400m-200m-100m Rin
21 – 15 – 9
Kettlebell Swings (53/35)
Right into:
21 – 15 – 9:
Row for Calories
Burpees
Right into:
21 – 15 – 9:
Medball Squat Cleans 20/14
200 Meter Run
20 Min cap
Additional Work:
Power Clean 3-3-3 @ 65%
Clean Pull: 3-3-3 @ 75%
Thursday:
Make-up lift from the week
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (fairly light, 35/25 +/-)
15 Deadlifts 185/135
Friday:
Shoulder Press: 5@36% – 5@45% – 5@54%
Nancy
5Rounds for Time:
400m Run
15 OHS 95/65
Additional Work:
Snatch: 2@60% – 2@65% – 2@70% – 2×2@75%
Clean and Jerk: 2@60% – 2@65% – 2@70% – 2×2@75%
Saturday:
Teams of 2:
100 Calorie Row
100 Box Jump Overs (24/20″)
100 Deadlifts (185/125#)
100 Wallballs (20/14#)
100 Burpees
100 Wallballs (20/14#)
100 Deadlifts (185/125#)
100 Box Jump Overs (24/20″)
100 Calorie Row
