We have finished our Wendler cycles. And now it is time to add some more variety back to the programming. But don’t worry, we will still be hitting lifts periodically, but will be working in more Olympic lifting, variations of strength moves and time to better instill good mechanics into our daily routine.
Monday:
18 Min AMRAP:
18/12 Calorie Row
15 Box Jump Overs 24/20
12 TTB
9 DB Front Squats 50/35 per hand
Additional Work:
Snatch: 1 each @60,70,75,80,85,90,95%
Snatch Pull: 3-3-3-3 @ 105%
Front Squat: 2 each @60,70,75,80,85%, 2×2@90%
Tuesday:
4 Min AMRAP:
27 Hang Power Cleans 135/95
27 Wallballs 20/14 to 10′
27 Row Cal
Rest 4:00
4 Min AMRAP:
21 Hang Power Cleans 135/95
21 Wallballs
21 Row Cal
Rest 4:00
4 Min AMRAP:
15 Hang Power Cleans 135/95
15 Wallballs
15 Row Cal
Additional Work:
20 Min EMOM:
Odd: 6-10 Power Cleans 155/105
Even: 6-10 Strict HSPU
Wednesday:
3 Position Power Snatch*
Pockets, Above the Knee, Floor
12 Min EMOM:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU
Additional Work:
Clean and Jerk: 1 each @60,70,75,80,85,90,95%
Clean Pull: 3-3-3-3 @ 105%
Back Squat: 2 each @60,70,75,80,85% and 1@90%, 1@95%
Thursday:
Annie On the Run:
100-80-60-40-20
Double Unders
50-40-30-20-10
Situps
200m Run after each set of Situps
Friday:
Overhead Squat:
10 Min to Build to moderate Single w/ 3 sec Pause at bottom
Jackie:
1000m Row
50 Thursters 45/35
30 Pull-ups
Additional Work:
Snatch: 2@60,70,75,80%, 3×2@85%
Clean and Jerk: 2+1@60,70,75,80%, 3×2+1@85%
Front Squat:2@60,70,75,80%, 2×2@85%
3 RFT:
20 Cal Bike
20 Cal Row
Rest 1:00
Saturday:
Hurricane:
3 Rounds for time:
800m Run
21 Power Cleans 155/105
