SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Front Squat Cycle Week 7 of 7
Find a 1RM Front Squat
Warmup
E1.5MOM for 5 Rounds
5-4-3-2-1 Front Squat
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
-then-
E2.5MOM for 3 Rounds
1 Front Squat
-then-
E3.5MOM for 3 Rounds
1 Front Squat
-then-
5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates
TUESDAY
Test Max Effort Set of Strict Pullups
-then-
“Twist and Shout”
AMRAP 20
20 Floor Press @ 95/65#
30 Toes to Bumpers @ 95/65#
40 Squats
50 Double-unders
WEDNESDAY
“Eva”
5 Rounds
800m Run
30 Kettlebell Swings @ 70/53#
30 Pullups
*Time Cap: 50 min
THURSDAY
Clean Party 4.0
EMOM Until Failure
1 Clean
Start at 150/100# less than your 1RM clean, 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 only reset once. Upon your next miss after your 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.
If you don’t survive at least 20 minutes then you owe a 5k penalty row after class–unless you started with the empty bar–in that case you are forgiven
FRIDAY
EMOM until the team has completed 100 total Thrusters:
1st min: Partner 1: 5 Burpees + Thrusters in remaining time
2nd min: Partner 2: 5 Burpees + Thrusters in Remaining Time
3rd min: Partner 1:…repeat this sequence until your team achieves 100 total Thrusters
Barbell @ 135/95#
*Time Cap: 20 minutes
SATURDAY
Kettlebell Snatch 5RM EMOM Ladder
-then-
“Power Drill 4.0”
5 Rounds:
8 Box Jump Overs @ 24/20”
10 Handstand Pushups
12 Kettlebell Snatches @ 53/35#
*Time Cap: 18 min