SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Deadlift Day Week 2
Coan Deadlift Program Week 2
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
80% x 2
-then-
Speed Sets:
Every 90 seconds for 8 rounds:
65% x 3
Assistance Work:
EMOM 6
1st min: 8 Good Mornings @ moderate
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
“Barbara”
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 min
*3 min rest between rounds is mandatory
WEDNESDAY
Every 90 seconds for 7 rounds:
1st 90 seconds: 2 Back Squats @ 85% of 1RM
2nd 90 seconds: Zercher carry (rotate object each round)*
3rd 90 seconds: 15/12 calorie Row
*Objects and distances for Zercher carry:
sandbag: 100m @ 60% / 50% body weight
yoke: 70’ @ yoke + 100# / empty yoke
atlas stone: 140’ @ moderate
THURSDAY
15 min to find a 1RM Turkish Getup
-then-
AMRAP 15
15 Kettlebell Snatches (alternating) @1.5/1.0 pd
12 Box Jumps @24”/22”
10 Ring dips
FRIDAY
12 minutes to work up to a 1RM Power Snatch
-then-
OPEN WOD
11.1/14.1
AMRAP 10
30 Double-unders
15 Power Snatches @ 75/55#
SATURDAY
Handstand Clinic at 9 am
Open Gym at 10 am