SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
*Columbus Day: 4 pm WOD only followed by 5 pm foam rolling session*
Coan Deadlift Program: Week 6
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
85% x 2
-then-
Speed Sets:
Every 120 seconds for 3 rounds:
70% x 3
Assistance Work:
EMOM 6
1st min: 15 Hang Snatch High Pulls @ moderate
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
10 minutes to find a 3 RM Power Snatch
AMRAP 12
3 Power Snatch @ 115#/75#
1 rope climb
6 Power Snatch
2 rope climbs
9 Power Snatch
3 rope climbs
etc….
– Rest 5 min –
AMRAP 8
5 Handstand Pushups
8 Kettlebell Taters @ 53/35#
WEDNESDAY
5 Rounds (not for time):
5 Front Squats @ heaviest possible
10 GHRs
20 Straight legged situps
*Scored by max and min front squat loads only.
THURSDAY
Partner Kelly
In teams of two:
5 Rounds
400m run
30 Box Jumps @ 24/20”
30 Wall Ball Shots @ 20/14 lb
*Both partners run the 400m together each time. Box jumps and WBS are partitioned however desired between partners.
FRIDAY
E3MOM for 6 Rounds:
3 Pause Overhead Squats (3-sec) @ heavy*
-then-
“Francy”
21-15-9
OHS @ 95/65#
Pullups
*Build to a 3RM by the 6th Round. Partner counts the 3 seconds, not the athlete.
SATURDAY
“Strongman Triplet”
9 AM CFI Class:
3 RFT
400 m Sandbag Run @ 95/65#
200 m Pinch Carry @ 25#/15# bumper each hand
6 Stone to Shoulder @ 173#/112#
*Compare to May 16th 2015