WENDLER WEEK 1 CYCLE 1

All Wendler percentages are based off of your training max which is 90 % of your actual 1RM

 

MONDAY

STRENGTH 

Back Squat 

65% x5 

75% x 5

85% x5 or more reps


Bench Press

( Super set with 12 alternating lunge jumps)

65% x5 

75% x 5

85% x5 or more  


WOD

2 Minute Max Burpees

1 Minute Max Box Jumps 30/24

2 Minute Max Burpees 

1 Minute Max Box Jumps 

 


TUESDAY

STRENGTH 

12 Minute EMOTM 

ODD 3 Squat Cleans at 60%

EVEN  30 Sec Active*** Plank Hold 

 

WOD

Teams of 2 

Score is total Combined reps

One athlete works at a time for the entire round 

The Athlete that is not performing Max reps to is doing max Hand Release Push-Ups

Athlete A complete 60 seconds , Athlete B completes 60 seconds , Athlete A completes 50 seconds ....

60 Seconds Max AbMat Situps 

50 Seconds Max V-Ups

40 Seconds Max Tuck Crunches 

30 Seconds Max Plank Knee to Elbow* 

20 Seconds Max Burpee Tuck Jumps* 

10 Seconds Max Hanging Knees to Elbows 

 


WEDNESDAY 

STRENGTH 

Dead Lift 

65% x5 

75% x 5

85% x5 or more


Strict Press

65% x5 

75% x 5

85% x5 or more

 

WOD 1

6x200 M Run

1:1 Work to rest ratio 

WOD 2 

BLACK-
 
EMOTM x 10
 3 MU per min

GREEN-

EMOTM x 8
10 Jumping Pull-Ups w/Pause at the top OR Banded Chin Ups per min

 

THURSDAY


STRENGTH 

GREEN

6 Super Sets 

5 Bent over rows at a challenging weight 

10 Ring Rows 


BLACK

4 Rounds 

ONLY PERFORM UNBROKEN SETS OF

3 Weighted Pullups 

5 Strict Pullups

7 kipping Pullups


WOD

GREEN

21-15-9 

Wall Ball 20/14 

After Each Round Perform 5 Hang Squat Snatches (under 100lbs)


BLACK

42-30-18 

Wall Ball 20/14 ( Must be unbroken )

Perform 3 Hang Squat Snatches after every round (under 185)

 


SATURDAY

STRENGTH 

Back Squat 

55% x 5

65% x 5 

75% x 5 or more


Bench Press

55% x 5

65% x 5 

75% x 5 or more

 

WOD

GREEN

50-40-30-20-10

Pushups 

Hollow Rocks 

BLACK

20 Hand stand pushups at RX depth 

rest 60 seconds 

20 Hand stand pushups at a deficit (45 lb plates )

rest 60 seconds

20 Hand stand pushups at a greater deficit (two 45lb plates )

Rest 60 seconds 

30 Kipping dips

rest 60 seconds 

20 strict dips

rest 60 seconds 

10 weighted dips   

 

SUNDAY

STRENGTH 

GREEN

10 Minute EMOTM

10 Ring Rows With A Pause at the Top!

BLACK

10 Minute EMOTM

5 Chest to bar Pullups 

WOD

4 Rounds for time 

-3 Shoulder To Overhead at a challenging weight
(move the weight from the rack, hold at shoulder and either push press or jerk the weight overhead!)

-200 M Row Sprint

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