Training September 10th – 16th

SUNDAY

Sunday Fun Day!

3pm Coach’s Choice WOD

MONDAY

Deadlift Week 6

Find a new 1RM Deadlift

*Homework:

After class and off the clock, perform 5 40-yard hill sprints. First sprint is at a warmup pace. Increase intensity until last sprint is the only 100% sprint.

TUESDAY

Every 40 seconds for 15 Rounds:

1 Handstand Pushup

*Add difficulty to your HSPU or scaled variant each round if possible. Do not try to “save your HSPUs” for the conditioning. That doesn’t “save” anything and it keeps you from getting better at HSPUs.

-then-

Tag Team WOD

“Legion of Doom”

AMRAP 20

4 Handstand Pushups

6 Box Jump Overs @ 24”/20”

1 Tag Your Partner

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

WEDNESDAY

“Snake Bite”

21-15-9

Snatch @ 95/65#

Chest to Bar Pullups

THURSDAY

“The Mountain”

4 rounds, not for time:

6 Zercher Stone Squats

2 x 50’ Farmer’s Carry (50’ R/ 50’L)

2 x 50’ Husafel Stone Carry

*All loads as heavy as possible with great technique.

*Scored by heaviest load achieved for each movement

FRIDAY

“DT”

5 RFT

12 Deadlift @ 155/105#

9 Hang Power Clean @ 155/105#

6 Push Jerk @ 155/105#

SATURDAY

Back Squat Party 3.0

EMOM until failure:

1 Back Squat

Men: Add 10# every minute for the first 9 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.

Women: Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.

Starting Loads:

Rx+:225/125#

Rx: 135/75#