Back Squat: Wendler WK 1
Week 1: use 1RM found in last strength cycle or go by feel
5 reps x 65%
5 reps x 75%
5+ reps x 85%

For time:
80 Wall Balls
15 Push Ups
60 Med Ball Thrusters
15 Push Ups
40 Med Ball Front Squats
15 Push Ups

Every 1 min for 30 mins, alternating between:
15-20 Row Calories + max rep Burpees, 2 mins
L Side Plank, 40 secs
15-20 Row Calories + max rep Sit-ups, 2 mins
R Side Plank, 40 secs

STRENGTH SQUAD
Bench Press Wave Load and Squat Wave Load

Bench Press Wendler WK 1
Week 1: use 1RM found in last strength cycle or go by feel
5 reps x 65 %
5 reps x 75 %
5+ reps x 85 %

Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 35/53lb or weight of choice
12 Pull-ups/ ring rows

KB Swing: if able go overhead today.

In 2 mins, for max reps of:
25 Front Squats
max reps in remaining time Bike Calories
Rest 2 mins

— then —

In 2 mins, for max reps of:
20 Front Squats
max reps in remaining time Bike Calories
Rest 2 mins

— then —

In 2 mins, for max reps of:
15 Front Squats
max reps in remaining time Bike Calories
Rest 2 mins

— then —

In 2 mins, for max reps of:
15 Front Squats
max reps in remaining time Bike Calories

Front Squat: Bar comes from the floor and loading: start light and add weight each interval

CORE FINISHER

“Tabata” – Hollow/ Tuck Rocks : 6 x 30 secs / 30 secs

The Tabata interval is 30 secs of work followed
by 30 secs of rest for 6 intervals.

STRENGTH SQUAD
Deadlift Wave loads and Strict Press Wave loads

Deadlift: Wendler WK 1
Week 1: use 1RM found in last strength cycle or go by feel
5 reps x 65%
5 reps x 75%
5+ reps x 85%

For time:
20 Box Jumps/ Step Up
30 Alternating Dumbbell Snatches
40 Deadlifts
30 Alternating Dumbbell Snatches
20 Box Jumps/ Step Up

6 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row

4 rounds, 3 mins each, for max reps of:
50 Jump Ropes
20 Kettlebell Swings,
Max reps in remaining time Burpee Pull-ups/ Burpee Ring Row
Rest 1:30 btw rounds

Friday GS&C

FOR TIME: 25 MIN CAP
10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Toes to Something
Power Snatch or DB Snatch

*After each full round, complete a 50m-100m Run. The workout ends with a 50-100m Run.

ADJUSTED OPTION FOR NEWER ATHLETES
FOR TIME*
7-6-5-4-3-2-1
Box Jump Overs
Toes to Something
Power Snatch

*After each full round, complete a 50m-100m Run. The workout ends with a 50-100m Run.