Week 2 of our 5×5 squats. We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week. Stand by for a CFC outing to concert in the park!
Monday
“Rush Hour”
5min AMRAP
400m run
max rds of
7 Power cleans 155/105
7 Plyo jumps
7 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
5 power cleans 185/125
5 plyo jumps
5 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
3 power cleans 205/135
3 Plyo jumps
3 HSPU
Handstand pushups require a lot of consistent practice. They are a great way to build upper body strength. We will scale them with seated DB press. I want the power cleans to be done unbroken on round 1, 2 sets round 2, and singles round 3 for scaling purposes.
Tuesday
Back squat 5×5 add 5lbs from last week
“Escape From Wonderland”
3rds
75 DU
50 Air squats
35/25 cal row/Bike
Week 2 of 5×5. We test our back squat week 4. If you can’t add from last week, its ok. We want you to make all 5 sets with good movement over weight. Today’s wod is a good one to really push hard. See what pace you can hold on the bike and still do DU.
Wednesday
“Pharmacy”
15 min AMRAP
5 C2B pullups
7 DB Push Press 50/35
9 Ball slams 40/30
50m Sol Carry 50/35
A lot of people want to get better at pullups. Today is the day. Wods like this allow quick transitions with many opportunities to practice a high skill movement without hitting total fatigue. As always, you can scale the reps as needed.
Thursday
Deadlift 5-4-3-2 70-75-80-85%
“The Simple Life”
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
We want climbing sets on the deadlift. We want them to be stealth deadlifts. Stay engaged! If the % are too heavy, subtract 5%. I’d rather see good movement. Attack this wod. Its straight forward, simple, and really effective. Go out at 85% on the 1st row, hang on, then send it on rd 3.
Friday
Muscle up skills
“Deja Vu”
8 min AMRAP
4 muscle ups
8 Goblet squats 70/53
12 KBS 70/53
16 DB overhead lunges 50/35
20 Abmat situps
rest 4 min
2 sets
See if you can move up a level on the muscle up progressions if you don’t have them. Or better yet, maybe today is the day! Set a pace you can maintain on round 1, then try and match or beat it on round 2.
