Training August 27th – September 2nd

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 4

Work Sets:

1 set x 2 reps @ 95%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 70%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

TUESDAY

“Nate”

AMRAP 20

2 Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings @ 2 pd/ 1.5 pd

WEDNESDAY

Find a 3 RM Thruster from the Ground

-then-

AMRAP 12

18-15-12-9-6-3

Thrusters

Burpees

If you complete the ladder within 12 minutes, you are done. Your score is your time. If you do not complete it, your score is your # of reps.

*Thrusters increase in weight each round:

18: 95/65#

15: 115/75#

12: 135/85#

9: 165/110#

6: 185/120#

3: 205/135#

THURSDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

Time cap: 30 min

FRIDAY

E2MOM 10 Rounds

2 Back Squats

-then-

“Angry Weekend”

For time:

100 Front Rack Lunges (50R / 50L) @ 95/65#

Every time you drop the bar or otherwise stop lunging for 5 seconds or more, perform 10 Chest to Bar Pullups.

Time Cap: 20 min

SATURDAY

Find a 3 RM in the Complex Hang Power Clean + Push Press

-then-

AMRAP 10

8 Hang Power Clean + Push Press @ 75/55#

12 Box Jumps @ 20/18”