1 ROUND
:30 Bike (RPE: 5/6)
10 Single DB Curls
10 Air Squats (:01 pause @ bottom)
10 Alt. Lunges
Into…
1 ROUND
:30 Bike (RPE: 7/8)
10 Alt. Single DB Hang Power Cleans
10 Goblet Squats
10 Alt. Goblet Lunges
Into…
1 ROUND
:30 Bike (RPE: 9/10)
10 DBL DB Hang Power Cleans
10 DB Front Squats
10 DB Farmer Alt. Lunges
ON AN 7:00 RUNNING CLOCK…
80/60 Cal Bike
Max DB Hang Power Cleans (50/35) with Time Remaining…
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
20 DB Hang Power Cleans
Max DB Farmer Lunges with Time Remaining…
-Rest 2:00-
ON A 3:00 RUNNING CLOCK…
20/15 Cal Bike
10 DB Hang Power Cleans
10 DB Farmer Lunges
Max DB Front Squats with Time Remaining…
(Score is Total Reps of Max DB Movements)
KG DB: (22.5/15)
ON AN 7:00 RUNNING CLOCK…
60/40 Cal Bike
Max DB Hang Power Cleans (35/20) with Time Remaining…
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
30/20 Cal Bike
20 DB Hang Power Cleans
Max DB Farmer Lunges with Time Remaining…
-Rest 2:00-
ON A 3:00 RUNNING CLOCK…
15/12 Cal Bike
10 DB Hang Power Cleans
10 DB Farmer Lunges
Max DB Front Squats with Time Remaining…
(Score is Total Reps of Max DB Movements)
KG DB:(15/10)
IN TEAMS OF 2…*
ON A 9:00 RUNNING CLOCK…
90/70 Cal Bike
50 DB Hang Power Cleans (Athlete Choice)
*Note time finished.
-Rest with Time Remaining-
ON AN 7:00 RUNNING CLOCK…
50/40 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges
*Note time finished.
-Rest with Time Remaining-
ON A 5:00 RUNNING CLOCK…
30/25 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 Front Squat
*Note time finished.
(Score is Total Time)*
*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.
**P1 works while P2 rests. Split all work as needed.
1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler