Training May 20th- 26th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


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.


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.



Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

Extra Credit:

Reverse Plank Slide for 70’


“Smooth Criminal”


60 Double Unders

30 Wall Ball Shots

15 Deadlifts @ 245/165#

-rest exactly 2 minutes, then–


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.


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


Work up to as heavy a Deadlift as possible within the allotted time


“Pulling JT”


Strict Pullups

Bent over Rows @ 185/125#

Hang Snatch High Pulls @ 185/125#

*Rx+: 21-18-15-12-9

*Time Cap: 20 min


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.