SUNDAY
2:30 pm ROM WOD
3 pm Coach’s choice WOD
MONDAY
Back Squat Cycle Week 3
Warmup
E1.5MOM for 5 Rounds
6 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
6 Back Squats
*Continue building load for 2 more rounds to find your 7RM.
Volume
E3MOM for 3 Rounds
6 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
“JT”
21-15-9
Handstand Pushups
Ring Dips
Pushups
Rx+: Ring dips performed from high rings
*Cutoff: 20 min
WEDNESDAY
Work up to a soul-crushing load for a 25’ Front Rack Carry.
“Soul-Crushing” = Carry your 1RM Back Squat or more
-then-
“Tailpipe”
Partner WOD
P1: Hold 2 Kettlebells racked beneath your chin, knuckles touching @ 53/35 lb
P2: Row 250m
*Alternate until both partners have rowed 3 times. If you put down the kettlebells during any hold, your team will perform an additional round.
*Cutoff: 12 min
THURSDAY
EMOM 28
1st min: 1 Atlas Stone Load to Platform or 1 Barbell Deadlift
2nd min: Pallof Press 20s Left/ 20s Right
3rd min: 40s Ring Rows ( weighted vest, feet elevated)
4th min: 40s Partner Medicine Ball Situps @ 20/14#
FRIDAY
“Holleyman”
30 RFT
5 Wallball Shots @ 20/14#
3 Handstand Pushups
1 Power Clean @ 225/155#
Time Cap: 35 min
SATURDAY
“Fire Alarm”
3 Rounds of the Bergeron Beep Test
400m Run
3 Rounds of the Bergeron Beep Test
400m Run
3 Rounds of the Bergeron Beep Test
*Bergeron Beep Test
7 Thrusters @ 75/55#
7 Pullups
7 Burpees
*Time Cap: 25 min