WODs 10/1-10/7

 This week we will be starting the 6 week KISS Lifting program.

All of the lifts are based upon percentages of one rep maxes.

For members that do not have one rep maxes or are still working on form and technique with lighter weights we will be be using “perceived exertion” 

Monday, Wednesday and Friday’s will be doing Power Cleans, Back Squats and a WOD.

Tuesday, Thursday and Saturday will be 5x5 rep Shoulder Presses and a short WOD.

It is imperative that you track the loads used on all lifts during this six week program so that correct loads are used each week.

Loading instruction

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, Saturday: add 5lbs each week.

WODs 10/1-10/7

Monday:

Strength:

Power Clean

5x5 @85%

Back Squat

5x5 reps @ 65%

Rest 2 minutes between sets

WOD:

12 minute AMRAP

5 L-Hang Pull-ups

10 Hand Release Push-ups

15 Box Jump Over (24"/20")

Tuesday:

Strength:

Shoulder Press

5x5 @ 75%

Rest 2 minutes between sets

WOD:

10 minute AMRAP

20 Burpees

15 Overhead Squats (95/65)

5 Bar Muscle-ups

Wednesday:

Strength:

Power Clean

5x5 @ 65%

Back Squat

5x5 @75%

WOD:

Tabata Mash-up

Tabata Hang Power Clean (115/85)

Tabata Sit-up

16 intervals alternate between the 2 exercises

Thursday:

Strength:

Shoulder Press

5x5 @ 85%

WOD:

For Time

Row 2000 Meters

Friday:

Strength:

Back Squat

5x5 @85%

Power Clean

5x5 @ 75%

WOD:

10 minute AMRAP

15 Kettlebell Swings (55/35)

20 Sit-ups

15 Wall Balls (20/14)

Saturday:

Shoulder Press

5x5 reps @ 65%

5 Rounds For Time

Run 200 Meters

10 Chest To Bar Pull-ups

10 DB Bench Press (pick load)