Training August 26th- September 1st



3 PM Coach’s Choice WOD


Back Squat Cycle Week 2 of 7

Warmup Sets

E1.5MOM for 5 Rounds

6 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

6 Back Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete.


E3MOM for 3 Rounds

8 Good Mornings @ moderate

*Take the heaviest load you used last week and add 10#. Use that load for all three sets today. Starting today and for the rest of the cycle, all three sets of Good Mornings will be done with the same load, which will get heavier each week.




3 Muscle-Ups

2 x 5 yd Shuttle Sprint

2 x 10 yd Shuttle Sprint

2 x 15 yd Shuttle Sprint

6 Burpee Box Jump-Overs @ 20”/16”

Rx: Jump over the box without touching it


*Skill Day is officially moved to Wednesday until the Back Squat cycle becomes less murderous.

Hang Power Snatch Party 5.0

EMOM Until Failure

1 Hang Power Snatch

*Start at 110-125# less than your 1RM snatch, 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 reset 2 times during the workout. The next time you miss after your 2nd and final 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 is the same as missing the lift.

*Scored by heaviest load achieved.


Death by Wallballs and Pullups

EMOM Until Failure

1st Min: 5 Wallballs

2nd Min: 5 Pullups

3rd Min: 6 Wallballs

4th Min: 6 Pullups

5th Min: 7 Wallballs

*Scored by total reps

*If you fail before completing 10 Wallballs and 10 Pullups:

-Rest 2 minutes after your failed interval expires

-Re-start with the last movement and rep combo you successfully completed

-Work your way back down the ladder all the way to 1.


5RM Russian Kettlebell Swing Ladder*

*If you can swing the heaviest kettlebell, then find a 5RM Single-Arm Russian Kettlebell Swing


“Paper Clip 2.0”

For time:

50 Shoulder Press @ 45/35#

-store your barbell in the barbell holder-



Toes to Rings

Kettlebell Swings @ 70/53#

*Time Cap: 25 min


Find a 1RM in the complex: Power Clean + Front Squat


“Sun Devil”

For time:

30 Front Squats @ 165/110#

20 Power Cleans @ 165/110#

Every 2 minutes, starting at 0:00, run 150m

*Time Cap: 18 min

*Must achieve 215/145# during strength complex to attempt conditioning with Rx load.

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