SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Re-Test Handstand Pushups
-then-
Bench Press Cycle Week 1 of 6
Warmup Sets
E1.5MOM for 5 Rounds
6 Bench Press
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
Working Sets
E2.5MOM for 6 Rounds
6 Bench Press
*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete. For example, if Joe hits his 6RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 6RM, so she will only do one set with reduced loading. But everyone does a set of 6 Bench Press every round.
Homework
3 x Submaximal Set of Bar Dips (strict)
*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps short before hitting failure. If your first submax set is less than 6 reps, then add a band and use the same band for all sets. If your submax set is greater than 20 reps, add weight via a vest, dumbbell, or dip belt.
TUESDAY
Find a 3RM Front Squat
-then-
“Solamente Viente”
5 Rounds:
1st Min: 20 Wall Ball Shots
–10 sec transition–
2nd Min: AMRAP Dumbbell Snatch, alternating @ 50-65# / 35-50#
–10 sec transition–
Scored by total Dumbbell Snatches
WEDNESDAY
Find a max in the complex:
1 Snatch + 3 Overhead Squats
-then-
“Ring of Fire”
AMRAP 9:
1 Muscle Up
1 Snatch @ 135/95#
2 Muscle Ups
2 Snatches
3 Muscle Ups
3 Snatches…
THURSDAY
“Fun with Kegs”
4 Rounds:
Station 1: AMRAP 20 sec, Keg Viper Press @ Heaviest Possible
Station 2: 50’ Keg Overhead Lunges
Station 3: AMRAP 20 sec, Keg Facing Burpees
*If you are competing in the Black and Brewed Team Competition, this is a unique chance to practice two of the competition movements.
FRIDAY
“Tillman”
7 RFT
7 Deadlifts @ 315/205 lb
200m Run
15 Pullups
Rest 45 Seconds
*Must have a minimum of 455/260# deadlift 1RM (not necessarily from today) to attempt as Rx.
SATURDAY
Find a 1RM Clean + Push Jerk
-then-
“Jump Street”
3 Rounds:
400m Run
15 Power Clean + Push Jerk @ 115/75#
75 Double Unders
*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.