Monday 2/23/15

Download the app “Big Lifts 2” to easily track your Wendler Cycles! Part 1: Wendler Deadlift Wave A 5/5/5 Warm up 3 sets then: 75%x5, 80%x5, 85%x5+ (Working off of 90% of 1RM and last set is always Max reps) Then Part 2: 6 Rounds 45 seconds burpee box...

Saturday 2/21/15

Part 1: 15 mins Turkish Get Up Work to a heavy TGU Part 2: AMRAP 20mins 200m Med Ball Run (20/14) or Scale up to plate pinch run 10 Turkish Get ups (50/35) 20 Single Arm Overhead DB Squats (50/35) *KB can be used...

Friday 2/20/15

Part 1: 20mins Make Up Strength *If you missed a 1RM lift for Wendler now’s your opportunity to make it up! ALTERNATIVE: CONDITIONING Not for Time (For Quality) 3 min Handstand Hold** **Every time you come down from the HS, perform 20 Hollow Rocks Then “Goat Work”...

Wednesday 2/18/15

Part 1: 20 Mins Press 1RM Part 2: Climb the ladder for 12 minutes: 2 wallballs (20/14) 2 pull-ups 2 burpees 4 wallballs (20/14) 4 pull-ups 4 burpees 6 wallballs (20/14) 6 pull-ups 6 burpees….8,8,8…...