SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
Mock Weightlifting Meet at 5:15 PM!
Fall Sprint Week 2
Run 12 minutes
-then-
9 x 60 yd Sprint
TUESDAY
Find a 5RM Bench Press
-then-
Tag Team WOD
“Nasty Boys”
AMRAP 20
5 Bench Presses @ 205/115#
8 Sandbag Hang Cleans @ 95/65#
Partner 1 completes a full round, then Partner 2 completes a full round. Alternate in this fashion for 20 minutes. Scored by rounds and reps completed.
*Once you choose a bench press load and the workout begins, you will not decrease the load during the workout. You will rest until you can move the load again. During Nasty Boys, do not use more than 90% of your 5RM Bench Press from today’s strength work.
WEDNESDAY
EMOM 28
1st min: 1 Legless Rope Climb
2nd min: 3 Tire Flips
3rd min: 5 Hang Power Clean and Jerks
4th min: 7 Back Squats
THURSDAY
“Equalizer”
AMRAP 15:
50 Power Snatches @ 95/65#
50 Pullups
50 Front Squats @ 95/65#
50 Handstand Pushups
Scored by total reps.
FRIDAY
Friends and Family Day – all classes
Partner Workout
“Sandbaggin”
AMRAP 12
Sandbag Curtis P’s @ light sandbag
You do a Curtis P. Then your partner does a Curtis P. Repeat for 12 minutes. Score is total reps completed by the team.
*At the 3:00, 6:00, and 9:00 marks, run 200m.
SATURDAY
Teams of 3
Goal: Accrue 100 Power Cleans as a Team as Quickly as Possible
Station 1: Power Cleans @ 155/105#
Station 2: Row 250/200 meters
Station 3: Goblet Squat Hold @ 35/26#
Rotate stations every time rower completes his row. Athlete must be in the Goblet Squat Hold for rowing and Power Cleans to proceed.
Time Cap: 25 minutes