SUNDAY
2:30 PM ROM WOD
3 PM Coach’s Choice WOD
MONDAY
Back Squat Week 7
Warmup
E1.5MOM for 5 Rounds
2 Back Squats
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
Intensity
E3MOM for 5 Rounds
2 Back Squats
*Continue building load for 5 more rounds to find your 2RM.
Volume
E3MOM for 2 Rounds
2 Back Squats @ 91% of 2RM
*Reduce the load just a bit from your 2RM and complete 2 more sets.
*For the Volume sets, round your calculated load to the nearest 5 lbs. If you feel good, round up. If you are struggling, round down. No need to use fractional plates for volume sets.
TUESDAY
Find a 3RM Bench Press
-then-
“Gravedigger”
AMRAP 10
3 Ring Pushups
3 Deadlifts @ 225/155#
6 Ring Pushups
6 Deadlifts
9 Ring Pushups
9 Deadlifts…
WEDNESDAY
Run 1 mile
Row 2K
Run 1 mile
*Time cap: 35 min
THURSDAY
“Everybody Wants to Be Strong…”
EMOM 28:
1st min: 200’ Kettlebell Carry
2nd min: Keg Power Clean and Jerk, AMRAP 30 sec
3rd min:1 Legless Rope Climb
4th min: 12 GHD Situps
FRIDAY
For time:
13 Snatches @ 155/105#
-then-
10 Rounds
10 Pullups
100m Sprint
-then-
13 Cleans @ 155/105#
*Time cap: 25 min
SATURDAY
“Humpty Dumpty”
3 Rounds:
10 Power Snatches @ 115/75#
20 Box Jump Overs @ 24/20”
30 Wallballs @ 20/14#
*Time cap: 20 min
Self Defense Clinic @ 10 AM