SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 2
Warmup
E1.5MOM for 5 Rounds
7 Back Squats
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
Intensity
E2.5MOM for 2 Rounds
7 Back Squats
*Continue building load for 2 more rounds to find your 7RM.
Volume
E3MOM for 3 Rounds
7 Back Squats @ 87% of 7RM
*Reduce the load just a bit from your 7RM and complete 3 more sets.
Accessory
Glute-Ham Raise (GHR)
3 sets x 8 reps @ light
TUESDAY
Find a 1RM Power Clean + Push Jerk
-then-
“Jump Street”
3 Rounds:
400m Run
15 Power Clean + Push Jerk @ 115/75#
75 Double Unders
*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.
WEDNESDAY
7 Rounds
In 90 seconds
10 Deadlifts @ 225/155#
10 Overhead Squats @ 95/65#
AMRAP Bar Muscle Ups in remaining time
Rest 90 seconds between rounds.
*Scored by total Bar Muscle Ups
THURSDAY
Find a max in the complex: Power Clean + 2 Thrusters
-then-
“Fran”
21-15-9
Thrusters @ 95/65#
Pullups
*Cutoff: 15 min
*Compare to January 2nd, April 5th, and July 7th 2017
FRIDAY
Halloween Party @ 6:30PM!
Bench Press Party
EMOM Until Failure
1 Bench Press
Choose a starting weight at least 100# less than your 1RM bench press, or the empty bar, whichever is greater. Add 5# every minute. When you miss, you’re done
Starting Weights:
Rx:155/65#
Gold: 115/35#
Silver: 75# (Men only)
SATURDAY
5 Rounds
3 Wall Walk Complexes
20 Wall Ball Shots @ 20/14#