Training: July 8th – 14th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Front Squat Cycle Week 6 of 7

Warmup Sets:

E1.5MOM for 5 Rounds

2 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

2 Front Squats

*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.


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

Extra Credit:

3×12 Good Mornings @ 95/65#


“Fight Club”

3 Rounds, For Total Reps:

1 Minute Thrusters @ 95/65 lb

1 Minute Power Cleans @ 95/65 lb

1 Minute Box Jump Overs @ 24/20”

1 Minute Pullups

1 Minute Row for Calories

1 Minute Rest

*This is like Fight Gone Bad, but harder. If you get 300 reps or more and get it on video, the workout creator, Ben Bergeron, will send you a free t-shirt. Bon Appetit.

Extra Credit/ Mandatory Fun:

“Bring Sally Up” with Shoulder Press @ 45/35#


Find a 2RM Touch-and-Go Deadlift


“Uncle Rico”

4 Rounds

Run 400m

20 Deadlifts @ 185/125#

*Time Cap: 22 min

Extra Credit:

200m Zercher Carry with Sandbag @ Heavy AF


Thursday Skill Day


1st min: 10 Single Arm Dumbbell Overhead Squats

2nd min: 1-15 Handstand Pushups (Athlete’s Choice)

3rd min: 1-15 Toes to Bar (Athlete’s Choice)

4th min: 30s ME Triple Unders


Find a 3RM Hang Power Clean + Push Press



3 Rope Climbs

10 Hang Power Clean + Push Presses @ 95/65#

20 Back Squats @ 95/65#

*After Back Squats you must move the bar to the front of your body before dropping it. If you drop it behind you at any point during the workout, perform 30 Burpees immediately. Doesn’t matter if you dropped it on purpose, on accident, God told you to do it, etc.

Extra Credit:

Accumulate 60 seconds of a Bridge Hold. Most of us cannot do this perfectly. That’s OK. Find a position that is doable and challenges your mobility and accumulate 60 seconds there.


Find a 3RM Weighted Pullup



30’ Shuttle Sprint


*Time Cap: 15 min

Extra Credit:

5 Rounds for time:

10 GHD Situps

10 Target Burpees

*target is a ring or pullup bar directly over your head at a height greater than or equal to your maximum reach with one hand.

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