SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Bench Press Cycle Week 4 of 6
Warmup Sets
E1.5MOM for 5 Rounds
3 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
3 Bench Press
*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.
Accessory:
3 x 8 (each arm) Kroc Rows @ As Heavy As Possible
Extra Credit:
Spend 25 minutes working up to a heavy 5-rep Back Squat.
TUESDAY
Find a max in the complex Clean + Thruster
-then-
“Shots!”
For time:
100 Wall Ball Shots
*Every time you break on Wall Ball Shots, perform 10 Curtis P’s @ 75/55#
*Time Cap: 17 min
*Scored by time or total Wall Ball Shots complete at time cap.
Extra Credit:
20 Heavy Tire Flips. Either with a partner or solo.
WEDNESDAY
Find a 3RM Dumbbell Power Snatch
-then-
For time:
800m Run
50 Dumbbell Power Snatches, alternating @ 50-60# / 35-45#
*Time Cap: 10 min
Extra Credit:
Work up to a max loaded 30-ft Yoke Carry.
THURSDAY
Thursday Strength & Skill Day
EMOM 28
1st min: 1 Deadlift @ build to a max
2nd min: 10-30 Double Unders
3rd min: 1 Front Squat @ build to a max
4th min: 1 Legless Rope Climb
Extra Credit:
75 GHD Situps
FRIDAY
Wearing a 20/15# lb Vest
6 Rounds
25 Pullups
50-ft Front Rack Walking Lunges @ 75/55#
25 Pushups
50-ft Front Rack Walking Lunges @ 75/55#
Time Cap: 40 min
Rx+: Keep your vest on until the last athlete in your class finishes.
SATURDAY
Find a max in the complex:
Snatch + 2 Overhead Squats
-then-
“Overhead Squat Jackie”
1000m Row
50 Overhead Squats @ 45/35#
30 Pullups
*Time Cap: 15 min