SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
12 Min to Find a 1 RM Front Squat
-then-
AMRAP 9
3 Front Squats @ 95/65#
3 Toes to Bar
6 FS
6 TTB
9 FS
9 TTB
…
Scored by total reps of FS and TTB.
After the Workout: 60 Kroc Rows @ 90/65#
TUESDAY
Snatch Party 4.0
EMOM Until Failure
1 Snatch
*Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.
WEDNESDAY
Sprint & Agility
Week 4
Sprint Ladder:
2 x 40’ Shuttle Sprint
Rest 15 seconds
2 x 70’ Shuttle Sprint
Rest 30 seconds
1 x 120’ Hill Sprint
Rest as directed
- Run 400 m easy, 200 m hard, 200 m easy, 100 m hard, 100 m walk
- Instruction and Drills on Change of Direction
- 2 x Sprint Ladder @ Warmup Pace
- 5 x Sprint Ladder @ Sprint Pace
- Cooldown:
Group A- 4 min static stretching
Group B- 4 min on rower or airdyne, cooldown pace
THURSDAY
12 Min to Find a 1RM Sumo Deadlift
-then-
For time:
30 Pullups
10 Sumo Deadlifts @ 315/205#
24 Pullups
8 Sumo Deadlifts
18 Pullups
6 Sumo Deadlifts
12 Pullups
Required 1 RM Sumo Deadlift to attempt Rx: 450/275#
*Scaling notes: This is based off 70% 1RM for men and 75% 1RM for women
FRIDAY
12 min to find a max in the complex Power Clean + 3 Push Jerks
-then-
AMRAP 20
50 Cal Row/AD
50 Wall Ball Shots @ 20/14#
50 Push Jerks @ 115/80#
50 Box Jumps @ 24”/20”
SATURDAY
Swolis and Clark Expedition
@ 9AM
We will walk ~1.5 miles through the middle of Indian Creek while carrying logs. Wear clothes and shoes suitable for wading through a creek. Course finishes at the gym, so you can stash a change of clothes there for when you finish. Course takes ~2 hours.