Training March 25th – 31st


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Overhead Squat Week 6 of 6

Find a 1RM Overhead Squat


E1.5MOM for 5 Rounds

5-4-3-2-1 OHS

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.


E2.5MOM for 3 Rounds

1 Overhead Squat


E3.5MOM for 3 Rounds

1 Overhead Squat


5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.


Partner WOD


8 Bench Press @ 165/105#

8 Toes to Bar

100m Run

Tag your Partner

*If you touch your partner’s barbell at any point during their lift, their lift does not count. There will be no pinkies–only suffering.


Front Squat Party 4.0

EMOM until failure:

1 Front Squat

*Start between 120-150 lbs under your 1RM. If that means the empty bar, then start with the empty bar. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. You only get one attempt each minute.



Skill Work and Drills on the

Split Jerk


8 Minutes to find a moderate load that you can Split Jerk with great technique.


E1.5MOM for 12 Rounds

2-4 Split Jerks @ moderate

*Scored by your own rating (1-5) of how much your technique improved today.


Test Max Effort Strict Handstand Pushups

*Write down your result. Strict HSPU Cycle starts next week!



7 Muscle Ups

400m Run


“The Mountain”

4 rounds, not for time:

6 Zercher Stone Squats

2 x 50’ Farmer’s Carry (50’ R/ 50’L)

2 x 50’ Husafel Stone Carry

*All loads as heavy as possible with great technique.

*Scored by heaviest load achieved for each movement

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