Training November 5th – 11th

SUNDAY
2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Week 4

Warmup

E1.5MOM for 5 Rounds

5 Back Squats

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

Intensity

E2.5MOM for 2 Rounds

5 Back Squats

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

Volume

E3MOM for 3 Rounds

5 Back Squats @ 89% of 5RM

*Reduce the load just a bit from your 5RM and complete 3 more sets.

Accessory

Bulgarian Split Squats

2 sets x 8 reps each leg @ moderate

TUESDAY

Find a 1RM Snatch

-then-

“Isabel”

For time:

30 Power Snatches@ 135/95 lb

*Cutoff: 10 min

WEDNESDAY

“Mud Run”

2 RFT

400m Run

30 Overhead Squats @ 75/55#

400m Run

30 Front Squats @ 75/55#

THURSDAY

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

*Goal is to increase your load for every one of the 15 total sets

FRIDAY

Only One Class Today at 11:30 AM

*Athletes: Bring a backpack loaded with ~30 pounds, or 6 bricks.

“Tip of the Spear”

For completion:

In teams of 2:

Complete a 1-mile Fireman’s Carry. Each of you will wear a pack weighing ~30 lbs. Trade who carries who as desired until you complete the mile. But also…

At the first cul de sac, each of you will complete 75 squats holding the pack in front of you.

At the final cul de sac, each of you will complete 50 pushups with the pack on your back.

At the end of the mile course, inside the gym, each of you will complete 25 pullups with the pack on your back.

*Scales will be available for every ability level, even if you can’t carry someone. Come celebrate Veteran’s Day with us!

SATURDAY

Timed Handstand Pushup Skill Work

-then-

Partner WOD

AMRAP 20

3 Handstand Pushups

6 Box Jumps @ 24”/20”

9 Kettlebell Swings @ 2 pd/1.5 pd

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

10 AM:

Handstand Clinic W/ Christina and Josh