WODs 221030 - 221105

 10/30- 11/5

Monday

KISS Lifting Program Week 5

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%

Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

Four, 3 minute Rounds

Air Bike 20/15 Calories

Max Rep Bench Press (135/95) scale: 60% of 1RM

Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%

Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

12 minute AMRAP

35 Double-unders

12 Pull-ups

9 Burpees

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

3 rounds, 1 min per station, for max reps of:

Bench Press (135/95)

Box Jump (24/20)

Row, Calories

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.

Tuesday, Thursday: add 5lbs each week