SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
“Helen”
3 Round for Time:
400m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
*Cutoff: 18 min
TUESDAY
Snatch Cycle Week 2
Find a 3 RM Hover Snatch
-then-
Every 50 seconds for 15 rounds
1 Hover Snatch @ 3RM load
WEDNESDAY
Front Squat & Bench Press Cycle Week 6
Front Squat
3 sets x 5 reps @ 90% of 5RM from last week
-then-
Bench Press
3 sets x 5 reps @ 90% of 5RM from last week
Homework:
50 Strict Pullups or Ring Rows. If you are close to a pullup but not quite there, do 7 pullup negatives and then 40 ring rows.
THURSDAY
“The Seven”
7 Rounds for Time:
7 Handstand Pushups
7 Thrusters @ 135/95#
7 Knees to Elbows
7 Deadlifts @ 245/175#
7 Kettlebell Swings @ 2 / 1.5 pd
7 Pullups
Time cap: 40 min
FRIDAY
In Teams of 3
AMRAP 21
Athlete 1: Row for Calories
Athlete 2: Wall Ball Shots*
Athlete 3: Rest Station
Rotate stations every minute. You must stay on the rower until the buzzer and you must stay at the wall holding the wall ball until the buzzer. If you put down your wall ball to walk to the rest station early, partner coming off the rower is required to kick you in the crotch on his way to the wall.
Score = Calories + Wall Ball Shots
*Men use a 20 lb ball to a 10’ target. Women use a 14 lb ball to a 9’ target.
SATURDAY
EMOM
Press
1-1-1-1-1
-directly into-
E2MOM
Push Press
3-3-3-3-3
-directly into-
E3MOM
Push Jerk
5-5-5-5-5
Rx = Add at least 5# to every set, consecutively, throughout the entire workout, and completed all sets successfully.
Rx+ = Start each movement from the ground with a Power Clean.
*Goal is to increase your load for every one of the 15 total sets. Start light. The time requirement and even 5# increases will catch up with you.