Week 3 of 5 of our 5×5 Strength
If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets
Mon: Front Squat & Clean
Tues: Push Press & Pull-ups
Weds: Long Form Cardio
Thurs: Lunge & Snatch
Fri: Deadlift & Bench
Every 3 Minutes
10-9-8
Hang Squat Cleans 95/65
Burpees over Bar
*1 Min Rest then:
7-6-5
Hang Squat Cleans 135/95
Burpees over Bar
*1 Min Rest then:
4-3-2-1
Hang Squat Cleans 185/125
Burpees over Bar
14 Minute Time Cap
Use no more than 60,75&90% of power cleans from earlier portion
Bar Muscle Ups
15 Min AMRAP
30 db Snatches (50/35)
15 Box Jumps (24″/20″)
5 Bar Muscle Ups
10 Rounds of
7 Hang Power Cleans 75/55
7 Front Squats
7 Shoulder to Overhead
8 Rounds of
200m Run Relays (4 each)
6 Rounds of
5 Hang Power Cleans 95/65
5 Front Squats
5 Shoulder to Overhead
4 Rounds of
200m Run Relays (2 each)
2 Rounds of
3 Hang Power Cleans 115/85
3 Front Squats
3 Shoulder to Overhead
RX+ Mens 95/115/135
Womens 65/85/95
You do a round then your partner. Runs are you go, I go style
Week 2 of 5 of our 5×5 Strength
If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets
Mon: Front Squat & Clean
Tues: Push Press & Pullups
Weds: Lunge & Snatch
Thurs: 8K Turkey Day
Fri: Deadlift & Bench
Every 3 minutes
12min AMRAP
100 Situp Buy In then:
Cal Row
Foot Elevated Push-ups
Rep scheme is 3,6,9,12,15,18, etc
Complete 8 Rounds of:
1000m Run (Scale 800,600,400)
Complete a Movement
In Any Order
50/40 Cal Row
50/40 Cal Bike
50 Wall Balls
50 KB Swings American 53/35
50 Ring Rows
50 GHD or Abmat Situps
50 Lunges
50 Pushups
Dress warm!!! You can always shed layers!!
Try to Scale runs for no more than 5mins each and movements to no more than 3min
Week 2 of 5 of our 5×5 Strength
If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets
Mon: Front Squat & Clean
Tues: Push Press & Pullups
Weds: Lunge & Snatch
Thurs: 8K Turkey Day
Fri: Deadlift & Bench
Every 3 Minutes
A. 5min AMRAP
Toes to Bar
DBL DB Power Snatch 50s/35s
*Increase by one each time
*Rest 1 Minute then
Pick up where you left off with
5min AMRAP
Situps
Single DB Power Snatch
Week 2 of 5 of our 5×5 Strength
If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets
Mon: Front Squat & Clean
Tues: Push Press & Pullups
Weds: Lunge & Snatch
Thurs: 8K Turkey Day
Fri: Deadlift & Bench
Every 3 Minutes
3 Rounds of:
25 Push Press 75/55
25 Box Jumps 20″
25 KB Swings Amer 53/35
Week 2 of 5 of our 5×5 Strength
If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets
Mon: Front Squat & Clean
Tues: Push Press & Pullups
Weds: Lunge & Snatch
Thurs: 8K Turkey Day
Fri: Deadlift & Bench
Every 3min
3min AMRAP
10 Hang Power Cleans 95/65
10 Front Squats
*1min Rest
3min AMRAP
10 Sumo Deadlift Highpulls
10 Burpees
*1min Rest
3min AMRAP
5 Hang Power Cleans 115/85
5 Front Squats
*1min Rest
3min AMRAP
5 Sumo Deadlift Highpulls
5 Burpees
Double Under Practice
6 Rounds
3 Wall Walks
30 Double Unders
10 Cal Row
25min to get as far as possible
25 Synchro Situps
10 Rounds of (5 each)
5 Wall Balls 20/14
3 Toes to Bar
1 Squat Clean 135/95
25 Synchro Situps
10 Rounds of
5 Wall Balls 20/14
3 Toes to Bar
1 Squat Clean 165/115
25 Synchro Situps
10 Rounds of
5 Wall Balls 20/14
3 Toes to Bar
1 Squat Clean 185/125
25 Synchro Situps
10 Rounds of
5 Wall Balls 20/14
3 Toes to Bar
1 Squat Clean 215/145
One partner working at a time.
Scale barbell accordingly.
M: 75/95/115/135/165/185
F: 55/65/85/95/115/125
