SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Coan Deadlift Program Week 3
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
85% x 2
-then-
Speed Sets:
Every 90 seconds for 6 rounds:
70% x 3
Assistance Work:
EMOM 6
1st min: 8 Stiff Leg Deadlifts @ moderate
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
15 minutes to find a 1 RM Thruster
-then-
OPEN WOD 12.5
AMRAP 7:
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.
WEDNESDAY
15 minutes practice on Handstand Pushups
-then-
AMRAP 20
150m Run
20 Double Unders
5/3 Strict HSPU
THURSDAY
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.
FRIDAY
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
SATURDAY
Back Squat Party
EMOM
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”.