Training August 19th- 25th


2:30pm ROM WOD

3 pm Coach’s Choice WOD


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.


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.


Find a 3RM in the Complex: Hang Power Clean + Push Press


“High Voltage”


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



Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min


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:






“The Ghost”

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest Between Rounds



Teams of 3:


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.

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