SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Pullup Cycle: Week 1 Day 1
-then-
-In 7 minutes
Run 800m
Max Reps Toes to Bar in Remaining Time
-In 7 minutes
Run 400m
Find a 1RM Power Clean + Shoulder Press
-In 7 minutes
Run 800m
Max Reps Deadlift in Remaining Time @ heaviest load attempted during second portion of workout
*Score = TTB + Heaviest Successful Lift + Deadlifts
*The idea is that when the clock beeps to start the third portion, whatever load is on your bar at the end of the second portion, you just leave it, and then use that load for the third portion. If you try to find a clever loophole with this rule, your coach will ensure it does not work out for you.
TUESDAY
Find a heavy load in the complex Power Clean + Jerk + Back Squat + Jerk
-then-
7 Rounds:
11 Back Squats @ 185/125#
10 Jerks @ 135/95#
*Time cap: 30 min
WEDNESDAY
Bring a Friend Day!
Pullup Cycle: Week 1 Day 2
-then-
“Partner Viking Snatch”
Every Minute on the Minute for 12 Minutes
1st Minute: CFI Athlete: Row + As many Dumbbell Snatches as possible in remaining time
2nd Minute: Visiting Athlete: Row + As many Dumbbell Snatches as possible in remaining time
*Alternate in this fashion for 12 minutes
*Scored by team total Dumbbell Snatches
*Your first round is all right arm Dumbbell Snatches. Your next round is all left arm Dumbbell Snatches, and so on…
THURSDAY
Thursday Skill and Strength Day
EMOM 28
1st min: 40-sec Max Effort Handstand Walk
2nd min: 1 Stone to Shoulder
3rd min: 40-sec Max Effort Pistols
4th min: 1 L-Sit Rope Climb
FRIDAY
Pullup Cycle: Week 1 Day 3
-then-
400m Run
21 Front Squats @ 135/95
21 Kettlebell Swings @ 70/53
400m Run
15 Front Squats
15 Kettlebell Swings
400m Run
9 Front Squats
9 Kettlebell Swings
SATURDAY
Find a 1RM Overhead Squat
-then-
3 Rounds:
10 Evil Wheels
15 Overhead Squats @ 105/70#
75 Double Unders
*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.