Start Of Juggernaut Strength Cycle
Monday 4/4
“Conditioning”
4 Rounds Each For Time:
5 OHS (135/95)
50 Double Unders
5 Push-Jerks (135/95)
(Rest 1:30)
*Weight is based on OHS
Silver: (95/65)
Bronze: (45/35)
“Strength”
Back Squat
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E3MOMx5)
Tuesday 4/5
“Conditioning”
For Time:
1300m Row
30 Power Cleans (95/65)
30 Burpees Over Barbell
Silver: (75/55)
Bronze: 1000m row, 20 PC (55/45), 20 BOB
“Strength”
Bench
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E2:30MOMx5)
Wednesday 4/6
“Conditioning”
Partner WODs
10:00 AMRAP- You Go, I Go
10 WallBall (20/14)
4 60ft. shuttle runs
10 AbMat Sit-ups
Rest 2:00
10:00 AMRAP- Trade Rounds
15/10 Cal Bike
30 Ft. Handstand
Rest 2:00
10:00 AMRAP- You Go, I Go
10 WallBall (20/14)
4 60ft. shuttle runs
10 AbMat Sit-ups
Partner WODs – Scaled
10:00 AMRAP- You Go, I Go
10 WallBall (14/10)
4 60ft. shuttle runs
10 AbMat Sit-ups
Rest 2:00
10:00 AMRAP- Trade Rounds
12/8 Cal Bike
1 Wall Walk
Rest 2:00
10:00 AMRAP- You Go, I Go
10 WallBall (14/10)
4 60ft. shuttle runs
10 AbMat Sit-ups
“Mobility”
Coach’s Choice Post WOD
Thursday 4/7
“Conditioning”
4 Sets
3:00 AMRAP
3 Muscle-Ups
6 Box Jumps
9 Calorie Row
(Rest 2:00)
Silver: 5 C2B
Bronze: 6 Pull-Ups
“Strength”
Deadlift
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E3MOMx5)
Friday 4/8
“Conditioning”
For Time:
60 Walking Lunges (no weight)
50 V-Ups
40 Push-Ups
30 Kettlebell Swings (70/53)
20 Handstand Push-Ups
Silver: (53/35), Box HSPU
Bronze: (44/26), Seated Shoulder Press
“Strength”
Strict Press
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E2:30MOMx5)
Saturday 4/9
“Conditioning”
800m Run
Then
10 Rounds:
7 Ring Rows
7/7 SA DB Push-Press (35/25)
7 Air Squats
Then
800m Run
