SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
*9 am class only*
“Murph”
1 mile Run
100 Pull
200 Push ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
RX+ = with a vest.
RX = without a vest
TUESDAY
Find a 1RM Power Clean
-then-
“Zodiac”
EMOM 18 (6 Rounds)
Station 1: Within 1 minute Row 200/170m as fast as possible
Station 2: Within 1 minute Accrue 20s L-sit Hold
Station 3: Rest 1 minute
*Scored by total rowing time. Add each of your 200m rowing intervals. Round to the nearest .1 seconds. If you fail to accrue 20 seconds of L-sit during the round, add 60 seconds instead of your actual row interval.
WEDNESDAY
Test 1RM Bench Press
-then-
Test 1RM Front Squat
*Front Squat Cycle Starts Next Week!
THURSDAY
Find a 3RM Touch-and-Go Snatch
-then-
“Snake Bite”
21-15-9
Snatch @ 95/65#
Chest to Bar Pullups
Extra Credit:
“Trappalachian Mountains Complex”
1 Round for Max Muscle Snatches
10 Snatch Grip Stiff-Leg Deadlift
10 Hang Snatch High Pulls
Max Effort Hang Muscle Snatches
Barbell @ 75-115 / 55-85
FRIDAY
“Slasher”
AMRAP 10:
50 Dumbbell Power Snatches, alternating @ 50-55#/35-40#
40 Burpees
30 Toes to Bar
20 Handstand Pushups
-rest exactly 2 minutes, then-
Every 75 seconds for 8 rounds:
1 Clean + Split Jerk, working up to a 1RM
*You will perform a Clean + Split Jerk during every interval, even if you find your max before round 8.
SATURDAY
” Strongman Triplet”
3 Rounds
400 m Sandbag Run @ 95/65#
200 m Pinch Carry @ 25#/15# bumper each hand
6 Atlas Stone to Shoulder @ 173#/112#