SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Coan Deadlift Program Week 9
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
97.5% x 1
-then-
Speed Sets:
2 rounds of
70% x 3
rest as needed between sets
Assistance Work:
EMOM 6
1st min: 8 Straight Leg Deadlifts @ moderate
2nd min: 15 Power Shrugs @ moderate
TUESDAY
12 min to find a 1RM Hang Clean and Jerk
3 RFT
10 Hang Cleans @ 135/85#
2 Rope Climbs
-then-
3 RFT
10 Jerks @ 135/85#
20 Box Jumps @ 20”/18”
*There is no rest between the two conditioning pieces. Start the second one as soon as you finish the first one.
*Scored by total time for both pieces.
WEDNESDAY
2 rounds for time:
10 HR Push-ups
15 Toes to Bar
20 KettlebellB Taters @ 53/35#
25 Burpees to a 45# plate
20 KettlebellB taters
15 Toes to Bar
10 Pull-ups
-then-
After the workout and off the clock: Zercher carry a heavy sandbag 200m.
THURSDAY
E3MOM for 5 rounds:
1 Heavy Back Squat with 3-sec pause at bottom
100m Uneven Carry
-then-
Fundamentals Day 1 Workout
200m run
21-15-9
Squats
Pushups
Ring Rows
200m run
FRIDAY
Snatch Party 2.0
EMOM 20
1 Snatch
*Start at whatever load you want. Adjust the load however you want each lift. But if you miss a lift, you have to remove weight for the next lift.
*Scored by total of lightest and heaviest snatch completed.
SATURDAY
“Scooter”
With a partner, complete as many rounds as possible in 30 minutes of:
30 Double-unders
15 Pull-ups
15 Push-ups
100-meter Sprint
*Each partner must complete a full round before tagging the next partner.