Training September 20th – 26th



Sunday Fun Day!

*3 pm surprise WOD*


Coan Deadlift Program Week 3

*All percentages are calculated from your goal 1RM–not your current 1RM.

Work Sets:

85% x 2


Speed Sets:

Every 90 seconds for 6 rounds:

70% x 3

Assistance Work:


1st min:  8 Stiff Leg Deadlifts @ moderate

2nd min: 8 Bent Over Rows @ moderate


15 minutes to find a 1 RM Thruster




3 Thrusters @100/65# (Scale: 90/55#)

3 Chest to Bar Pull-ups (Scale: Pullups or Ring Rows)

6 Thrusters

6 Chest to Bar Pull-ups

9 Thrusters

9 Chest to Bar Pull-ups

12 Thrusters

12 Chest to Bar Pull-ups

15 Thruster

15 Chest to Bar Pull-ups

18 Thrusters

18 Chest to Bar Pull-ups

21 Thrusters

21 Chest to bar Pull-ups…

**This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


15 minutes practice on Handstand Pushups



150m Run

20 Double Unders

5/3 Strict HSPU


Partner Workout

2 Rounds:

Row 200m

30 bench press @ 95/55#

Row 200m

30 bench press @ 115/65#

Row 200m

30 bench press @ 135/75#

*All sets of 30 bench press are 10 close grip, then 10 normal grip, then 10 wide grip
*Partner 1 will complete the first series of row-bench press at the lightest weight while Partner 2 rests. Then Partner 2 will complete the same series while Partner 1 rests. The weight will then be increased and the sequence done again. After both athletes have done the entire round from 95/55 to 135/75, then they will return to the lightest weight and go through it one more time. Rower will be reset between each partner.


EMOM 28 minutes:

1st min: 1 Snatch  @ heavy

2nd min: 2 Rope Climbs or 1 Legless Rope Climb

3rd min: 3 partner tire flips

4th min: 75m human wheelbarrow (partner).*

*Scaled course = 25m x 2


Back Squat Party


2 back squats
Start at 135/75# and go up by 10# every minute until 225/135#. After that go up by 5# per minute until you cannot complete the reps. Work with a partner. The first partner to fail becomes “all-time weight changer”.

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