SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Pullup Cycle: Week 3 Day 1
-then-
“When Karen met Annie”
2 Rounds for Time:
75 Wall Ball Shots @ 20/14#
75 Double-Unders
75 Situps
TUESDAY
Partner Workout
For time:
2 Rounds
Row 20/16 cal
30 Bench Press @ 95/55#
Row 20/16 cal
30 Bench Press @ 115/65#
Row 20/16 cal
30 Bench Press @ 135/75#
*Time cap: 40 min
*All sets of 30 bench press are 10 close grip, then 10 normal grip, then 10 wide grip.
*Suggested loading: Can you take the heaviest weight in the workout and easily rep it for a set of 20 when fresh? Then do Rx. If that idea makes you uncertain at all, then choose Scaled.
*Partner 1 will complete the first series of row-bench press at the lightest weight while Partner 2 rests. Then Partner 2 will complete the same series while Partner 1 rests. The weight will then be increased and the sequence done again. After both athletes have done the entire round from 95/55 to 135/75, then they will return to the lightest weight and go through it one more time. Rower will be reset between each partner.
WEDNESDAY
Jorts Wednesday
Pullup Cycle: Week 3 Day 2
-then-
Find a 1RM Overhead Squat
THURSDAY
Skill Work on
L-Sit Holds and Parallette Drills
-then-
E1.5MOM for 12 Rounds
5 – 20 sec L-sit holds, you choose the quantity and difficulty.
FRIDAY
Pullup Cycle: Week 3 Day 3
-We Test Max Pullups on Monday-
AMRAP 15
2 Power Snatches @115/75#
4 Back Squats @115/75#
6 Front Rack Lunges @115/75#
SATURDAY
“Holbrook”
10 Rounds
5 Thrusters @ 115/75#
10 Pullups
100m Sprint
Rest 1 min