Training October 25th – 31st

cynthia

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.

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