Training October 22nd – 28th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 2

Warmup

E1.5MOM for 5 Rounds

7 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

7 Back Squats

*Continue building load for 2 more rounds to find your 7RM.

Volume

E3MOM for 3 Rounds

7 Back Squats @ 87% of 7RM

*Reduce the load just a bit from your 7RM and complete 3 more sets.

Accessory

Glute-Ham Raise (GHR)

3 sets x 8 reps @ light

TUESDAY

Find a 1RM Power Clean + Push Jerk

-then-

“Jump Street”

3 Rounds:

400m Run

15 Power Clean + Push Jerk @ 115/75#

75 Double Unders

 

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.

WEDNESDAY

7 Rounds

In 90 seconds

10 Deadlifts @ 225/155#

10 Overhead Squats @ 95/65#

AMRAP Bar Muscle Ups in remaining time

Rest 90 seconds between rounds.

 

*Scored by total Bar Muscle Ups

THURSDAY

Find a max in the complex: Power Clean + 2 Thrusters

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

 

*Cutoff: 15 min

*Compare to January 2nd, April 5th, and July 7th 2017

FRIDAY

Halloween Party @ 6:30PM!

Bench Press Party

EMOM Until Failure

1 Bench Press

Choose a starting weight at least 100# less than your 1RM bench press, or the empty bar, whichever is greater. Add 5# every minute. When you miss, you’re done

Starting Weights:

Rx:155/65#

Gold: 115/35#

Silver: 75# (Men only)

SATURDAY

5 Rounds

3 Wall Walk Complexes

20 Wall Ball Shots @ 20/14#