Training November 12th – 18th

SUNDAY 

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Week 5

Warmup

E1.5MOM for 5 Rounds

4 Back Squats

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

 

Intensity

E2.5MOM for 3 Rounds

4 Back Squats

*Continue building load for 3 more rounds to find your 4RM.

 

Volume

E3MOM for 3 Rounds

4 Back Squats @ 89% of 4RM

*Reduce the load just a bit from your 4RM and complete 3 more sets.

 

Accessory

Bulgarian Split Squats

2 sets x 8 reps each leg @ moderate

TUESDAY

Find a max in the complex:

2 Dumbbell Power Snatches + 2 Dumbbell Push Presses + 2 Dumbbell Overhead Squats

-then-

“Joshie’s Ladder”

15 L-Pullups

15 Dumbbell Overhead Squats, Right @ 50 / 35#

15 L-Pullups

15 Dumbbell Overhead Squats, Left

15 Strict Pullups

15 Dumbbell Overhead Squats, Right

15 Strict Pullups

15 Dumbbell Overhead Squats, Left

15 Kipping Pullups

15 Dumbbell Overhead Squats, Right

15 Kipping Pullups

15 Dumbbell Overhead Squats, Left

*Time Cap: 25 min

WEDNESDAY

Find a 1RM Power Clean

-then-

“The Chief”

In 3 min complete as many rounds as possible of:

3 Power Cleans @ 135/95#

6 Pushups

9 Squats

*Perform a total of 5, 3-minute rounds, resting 1 minute between each round.

*Workout scored by total reps.

THURSDAY

Skill Work on Stone to Shoulder and Turkish Getups

-then-

Every 75 seconds for 20 Rounds:

1st Interval: 1 Stone to Shoulder

2nd Interval: 1 Turkish Getup

FRIDAY

Find a 1RM Front Squat

-then-

“Boat Times”

*Start at the rung of your choice on the ladder. Choose Rx/Gold/Silver/Bronze and start at the rung on the ladder with that label. Row the first rung in the required time. Rest. Advance to the next rung. Repeat. You will row a total of 6 rungs. If you miss the required time for your rung, go back a rung on the next interval. Your coach will make everything clear.

1. Row 200m in under 50/54s   (Bronze)

-rest as directed-

2. Row 200m in under 46/50s

-rest as directed-

3. Row 200m in under 44/48s   (Silver)

-rest as directed-

4. Row 200m in under 42/46s   (Gold)

-rest as directed-

5. Row 200m in under 40/44s   (Rx)

-rest as directed-

6. Row 200m in under 38/42s

-rest as directed-

7. Row 200m in under 36/40s

-rest as directed

8. Row 200m in under 34/38s

-rest as directed-

9. Row 200m in under 32/36s

-rest as directed-

10. Row 200m in under 31/35s

-rest as directed-

SATURDAY

“Small”

3 Rounds for Time:

1000m Row

50 Burpees

50 Box Jumps @ 24/20”

800m Run

*Time Cap: 60 min