Week 1/16: Inverted Juggernaut Method
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

Quality 4-6rounds:

A)Rowx250m (fast pace)
B)Sledpushx40m (moderate weight)
C)KB Deadliftx10 (Heavy bells)
Rest 2min between sets

A,
Explosive Strength:
5-4-3-2-1 Box Jump (build up ..as high as possible each sets)
Single Leg Broad Jumps 10m/leg

B,
Strength:
3-4 sets:
KB Single Leg Deadlift 12/12-10/10-8/8-6/6
(ascending weight)
Single Leg Box Squat or Pistol Squat 6/6 @bw or light KB

C, WOD: AMRAP 8 MINS
40 Partner Medball Sit Hold with Twist
250 m Bike (YGIG)
40 Partner Medball Squat Pass
500 m Bike
40 Partner Medball Russian Twist
750 m Bike

*Bike +250 m

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 65% of 1RM Back Squat
Set #2 – 4 Back Squats @ 70% of 1RM Back Squat
Set #3 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 70% of 1RM Back Squat
Set #5 – 4 Back Squats @ 75% of 1RM Back Squat
Set #6 – 2 Back Squats @ 80% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 75% of 1RM Back Squat
Set #8 – 4 Back Squats @ 80% of 1RM Back Squat
Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

Build in weight each round

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

3 rounds, each round for time, of:
4 Rope Climbs
12 Burpee Box Jump Overs, 24/20 in
36 GHD Sit-ups
-if don't have proper climbing tech, practice the leg lock. see the video

3-minute Echo bike + 3-minute Row
+

2 rounds
5 Inchworms
10 Banded KB swings
5 Deck squats
10 Tension swings
50 Speed rope skips
+
2 rounds @ increasing pace
3 KB clean and jerks
6 Wall balls
12 Double-unders
9 Power snatches
6 Bar-facing burpees
3 Bar muscle-ups
1:00 Row between rounds

Build up to working weight on all barbell movements
* Start with power snatch and thrusters, then move to DL/HPC/PJ
+
2 rounds
30 Speed rope steps
1 Wall walk
10 Wall balls
+
Run through
30 Double-unders
5 Power snatches @ workout weight
10 Wall balls
10/7 (cal) SkiErg
6 Deadlifts @ same weight as snatches
4 Hang power cleans
2 Shoulder to overheads
1 Wall walk
3 Thrusters
5 Bar-facing burpees

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 67% of 1RM Back Squat
Set #2 – 4 Back Squats @ 72% of 1RM Back Squat
Set #3 – 2 Back Squats @ 77% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 72% of 1RM Back Squat
Set #5 – 4 Back Squats @ 77% of 1RM Back Squat
Set #6 – 2 Back Squats @ 82% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 77% of 1RM Back Squat
Set #8 – 4 Back Squats @ 82% of 1RM Back Squat
Set #9 – 2 Back Squats @ 87% of 1RM Back Squat