Training November 26th – December 2nd

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Back Squat Week 7

Warmup

E1.5MOM for 5 Rounds

2 Back Squats

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

Intensity

E3MOM for 5 Rounds

2 Back Squats

*Continue building load for 5 more rounds to find your 2RM.

Volume

E3MOM for 2 Rounds

2 Back Squats @ 91% of 2RM

*Reduce the load just a bit from your 2RM and complete 2 more sets.

*For the Volume sets, round your calculated load to the nearest 5 lbs. If you feel good, round up. If you are struggling, round down. No need to use fractional plates for volume sets.

TUESDAY

Find a 3RM Bench Press

-then-

“Gravedigger”

AMRAP 10

3 Ring Pushups

3 Deadlifts @ 225/155#

6 Ring Pushups

6 Deadlifts

9 Ring Pushups

9 Deadlifts…

WEDNESDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

THURSDAY

“Everybody Wants to Be Strong…”

EMOM 28:

1st min: 200’ Kettlebell Carry

2nd min: Keg Power Clean and Jerk, AMRAP 30 sec

3rd min:1 Legless Rope Climb

4th min: 12 GHD Situps

FRIDAY

“Rich”

For time:

13 Snatches @ 155/105#

-then-

10 Rounds

10 Pullups

100m Sprint

-then-

13 Cleans @ 155/105#

*Time cap: 25 min

SATURDAY

“Humpty Dumpty”

3 Rounds:

10 Power Snatches @ 115/75#

20 Box Jump Overs @ 24/20”

30 Wallballs @ 20/14#

*Time cap: 20 min

Self Defense Clinic @ 10 AM