09/27/2021

Announcements
Week 5 of Juggernaut! We are continuing with sets of 8 reps this week increasing the intensity/weight with 3×8 reps at 72.5% of your current Training 1 Rep Max. Remember we are Back Squatting on Tuesdays now which will give you more opportunities to make up any missed lifts from last week at Open Gym on Wednesdays! Consistency is King, stay the course!
Shoulder Press (3×8 @ 72.5% of TRM)
Opt.1 Jugg. 60%x3, 67.5%x3, 3×8 @ 72.5% of TRM
Opt. 2 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 3 7×2 @ 80% of 1RM
Opt. 4 Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
3 Pullups/CTB
200 m. run
6 Pullups/CTB
200 m. run
9 Pullups/CTB
200 m. run…etc…

Sub run for 250/200 m. row or 15/12 calories on the Bike

If you start your Row/run/bike before the 12 min time cap and finish you may count your reps.

Metcon (AMRAP – Reps)
Optional Accessory Work:
GHD Sit-ups
5 Max-Efforts 2-3 RIR

Record total reps into Wodify