SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Bench Press Cycle Week 5 of 6
Warmup Sets
E1.5MOM for 5 Rounds
2 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
2 Bench Press
*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.
Accessory:
3 x 8 (each arm) Kroc Rows @ As Heavy As Possible. No, not that one. Heavier. Not that one either. Yes, that one. Yes, really.
Extra Credit:
Spend 25 minutes working up to a heavy 5-rep Back Squat.
TUESDAY
“Jerry”
Run 1 mile
Row 2K
Run 1 mile
*Time cap: 35 min
Extra Credit:
Reverse Plank Slide for 70’
WEDNESDAY
“Smooth Criminal”
AMRAP 15
60 Double Unders
30 Wall Ball Shots
15 Deadlifts @ 245/165#
-rest exactly 2 minutes, then–
EMOM 10
1 Power Clean + 2 Push Jerks
*Everyone’s first minute is with the empty bar. Then build up to a 1RM as you progress through the EMOM.
Extra Credit:
Zercher carry a heavy sandbag 200m. It should be heavy enough that you have to drop the sandbag at least once, but not so heavy that you drop it more than 3 times. A friend can help you load the sandbag onto your arms.
THURSDAY
Bring a Friend Day!
“Road Warriors”
With a partner, complete the following work, dividing it between partners as desired:
-2000m Row
-150m Walking Lunges / Kettlebell Overhead Carry*
-100 Russian Kettlebell Swings @ 53/35#
-40 Burpee Pullups
*Time Cap: 25 min
*One partner must have kettlebell held overhead for other partner to lunge forward.
Extra Credit:
Spend 25 minutes working up to a heavy 3-rep Front Squat
FRIDAY
Work up to as heavy a Deadlift as possible within the allotted time
-then-
“Pulling JT”
21-15-9
Strict Pullups
Bent over Rows @ 185/125#
Hang Snatch High Pulls @ 185/125#
*Rx+: 21-18-15-12-9
*Time Cap: 20 min
SATURDAY
Snatch Party 5.0
EMOM Until Failure
1 Snatch
*Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.
*If your first reset occurs before 100# then you will reset the 20# and then use the fractional plates to take 2# increments thereafter. Failing to complete the lift within the minute is the same as missing the lift. Scored by heaviest load achieved.