SUNDAY
2:30pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 1 of 7
Warmup Sets
E1.5MOM for 5 Rounds
7 Back Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
Working Sets
E3MOM for 6 Rounds
7 Back Squats
*Continue building to find your 7RM. Once you find your 7RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.
Accessory:
E2MOM for 3 Rounds
8 Good Mornings @ moderate
*You will progressively build load in this exercise over the course of 7 weeks. Today find a load you can do with great technique for 8 reps without a problem.
TUESDAY
Find a 3RM in the Complex: Hang Power Clean + Push Press
-then-
“High Voltage”
21-15-9
Hang Power Cleans @ 155/105#
Push Press @ 155/105#
Box Jumps @ 24/28”
*Time Cap: 12 min
*Today is about moving moderate-heavy weight and managing fatigue. Suggest you only go Rx if you achieve 205/125# or more on the strength complex
WEDNESDAY
“Jerry”
Run 1 mile
Row 2K
Run 1 mile
*Time cap: 35 min
THURSDAY
Bench Press Party 2.0
Every 70 seconds until failure:
1 Bench Press
2 Strict Pullups
-Start about 150 lbs under your 1RM. If that means the empty bar, then start with the empty bar.
– Add 5 lb every minute.
-If you fail Bench Press or don’t complete your Bench Press and Pullups within the 70 seconds, then your workout is done.
-If you fail the Pullups before Bench Press, scale the Pullups and continue until you fail Bench Press.
Starting Load Choices:
45#/35#
95/65#
115#/75
155/95#
FRIDAY
“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest Between Rounds
SATURDAY
“Fireball”
Teams of 3:
AMRAP 30:
100/75 Calorie Row
75 Wallballs @20/14# to 10/9’ target
50 Power Cleans @ 115/75#
*Add 20/10# to the barbell each round.
*One athlete works at a time. Divide the work as desired.