Training June 24th – 30th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Front Squat Cycle Week 4 of 7

Warmup Sets

E1.5MOM for 5 Rounds

4 Front Squats

*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

4 Front Squats

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.


2 sets x 12 reps (each leg) of Bulgarian Split Squats

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

Extra Credit: Kroc Rows, 3 sets x 8 reps, each arm @ 125+/85+




400m Run

11 Power Snatches @ 95/65#

17 Pullups

13 Power Cleans @ 95/65#


“Fight Gone Bad”

3 Rounds

1 min Wall Ball Shots @ 20/14#

1 min Sumo Deadlift High Pull @ 75#/55#

1 min Box Jumps @ 20”/20”

1 min Push Press @ 75#/55#

1 min Row (calories)

1 min rest

Score is total reps.


Thursday Skill Day

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 means you missed the lift and must reset by 20#. Scored by heaviest load achieved.


Partner Workout

“Wonder Bra”

For time:

Row 25/20 cal

30 Bench Press @ 95/55#

Row 25/20 cal

30 Bench Press @ 115/65#

Row 25/20 cal

30 Bench Press @ 135/75#

Row 25/20 cal

30 Bench Press @ 115/65#

Row 25/20 cal

30 Bench Press @ 95/55#

*All sets of 30 Bench Press are 10 close grip, then 10 normal grip, then 10 wide grip.

*Suggested loading: Can you take the heaviest weight in the workout and easily rep it for a set of 20 when fresh? Then do Rx. If that idea makes you uncertain at all, then choose Scaled. You can choose to be humble at the beginning when you choose your scale, or you can get humbled in the middle.

Time cap: 40 min

Partner 1 will complete the first series of Row/Bench Press at the starting/finishing weight while Partner 2 rests and acts as a spotter. Then Partner 2 will complete the same series while Partner 1 rests and acts as a spotter. The weight will then be changed and the sequence done again. Work your way up to the peak weight and then back down to the starting/finishing weight. Rower will be reset between each partner.


Find a 1RM Thruster


2018 Regionals Event 6

For time:

4 Rope Climbs

16 Thrusters @ 155/105#

3 Rope Climbs

12 Thrusters

2 Rope Climbs

8 Thrusters

*Must achieve 205/130# or more for 1RM to go Rx on conditioning.

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