SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Overhead Squat Week 6 of 6
Find a 1RM Overhead Squat
Warmup
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.
-then-
E2.5MOM for 3 Rounds
1 Overhead Squat
-then-
E3.5MOM for 3 Rounds
1 Overhead Squat
-then-
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.
TUESDAY
Partner WOD
AMRAP 30
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.
WEDNESDAY
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.
THURSDAY
Skill Work and Drills on the
Split Jerk
-then-
8 Minutes to find a moderate load that you can Split Jerk with great technique.
-then-
E1.5MOM for 12 Rounds
2-4 Split Jerks @ moderate
*Scored by your own rating (1-5) of how much your technique improved today.
FRIDAY
Test Max Effort Strict Handstand Pushups
*Write down your result. Strict HSPU Cycle starts next week!
-then-
5 RFT
7 Muscle Ups
400m Run
SATURDAY
“The Mountain”
4 rounds, not for time:
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