Training September 13th – 19th

coconut

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

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