Training October 29th – November 4th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s choice WOD

MONDAY

Back Squat Cycle Week 3

Warmup

E1.5MOM for 5 Rounds

6 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

6 Back Squats

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

Volume

E3MOM for 3 Rounds

6 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

“JT”

21-15-9

Handstand Pushups

Ring Dips

Pushups

Rx+: Ring dips performed from high rings

*Cutoff: 20 min

WEDNESDAY

Work up to a soul-crushing load for a 25’ Front Rack Carry.

“Soul-Crushing” = Carry your 1RM Back Squat or more

-then-

“Tailpipe”

Partner WOD

P1: Hold 2 Kettlebells racked beneath your chin, knuckles touching @ 53/35 lb

P2: Row 250m

*Alternate until both partners have rowed 3 times. If you put down the kettlebells during any hold, your team will perform an additional round.

*Cutoff: 12 min

THURSDAY

EMOM 28

1st min: 1 Atlas Stone Load to Platform or 1 Barbell Deadlift

2nd min: Pallof Press 20s Left/ 20s Right

3rd min: 40s Ring Rows ( weighted vest, feet elevated)

4th min: 40s Partner Medicine Ball Situps @ 20/14#

FRIDAY

“Holleyman”

30 RFT

5 Wallball Shots @ 20/14#

3 Handstand Pushups

1 Power Clean @ 225/155#

Time Cap: 35 min

SATURDAY

“Fire Alarm”

3 Rounds of the Bergeron Beep Test

400m Run

3 Rounds of the Bergeron Beep Test

400m Run

3 Rounds of the Bergeron Beep Test

 

*Bergeron Beep Test

7 Thrusters @ 75/55#

7 Pullups

7 Burpees

*Time Cap: 25 min