SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Coan Deadlift Program Week 8
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
95% x 2
-then-
Speed Sets:
Every 120 seconds for 3 rounds:
70% x 3
Assistance Work:
EMOM 6
1st min: 8 Stiff-legged Deadlifts @ moderate
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
Kilos for a Cure Front Squat Day
Find a 1RM Front Squat
*Heaviest male and female lifts in each class will get special recognition and be videoed for the Kilos for a Cure contest, which raises money for cancer prevention and treatment.
WEDNESDAY
AMRAP 7
4/2 Muscle-Ups
8 Thrusters @115/75#
-Rest exactly 3 minutes, then-
AMRAP 7
8/6 Handstand Pushups
8 Thrusters @115/75#
THURSDAY
For time:
800 meter row
20 Push Presses @ 135/85#
-rest 2 min-
800 meter Run
20 pullups
-rest 2 min-
400 meter Row
20 Toes to Bar
-rest 1 min-
400 meter Run
20 Hip Extensions
FRIDAY
In 12 min find a 1RM Power Clean and Push Jerk.
-then-
“Grace”
For time:
30 Power Clean and Jerks @ 135/95#
SATURDAY
“Fight Gone Bad!”
Three rounds of:
Wall ball shots @ 20/14 lbs, 10 ft target (Reps)
Sumo Deadlift High Pull @ 75/55 lbs (Reps)
Box Jumps @ 20″/20″ (Reps)
Push Press @ 75/55 lbs (Reps)
Row (Calories)
*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.