SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program: Week 1
*All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
12 Minutes to Complete: 1 set x 2 reps @ 75%
-3 minute transition-
Speed Sets:
E1.5MOM for 8 Rounds
3 Deadlifts @ 60%
-3 minute transition-
Accessory:
E1.5MOM for 3 Rounds
8 Stiff-Leg Deadlifts @ moderate-heavy
-3 minute transition-
E1.5MOM for 3 Rounds
8 Bent Over Rows @ moderate-heavy
Homework:
E1.5MOM for 3 Rounds
8 Chinups (weighted if possible) @ as heavy as possible
-then-
E1.5MOM for 3 Rounds
8 Good Mornings @ as heavy as possible
TUESDAY
Handstand Pushup Cycle: Week 2 Day 1
-then-
“Karen”
For time:
150 Wallballs @ 20/14# to 10’ target
*Time Cap: 15 min
WEDNESDAY
Handstand Pushup Cycle: Week 2 Day 2
-then-
“Jennifer”
AMRAP 26
10 Pullups
15 Kettlebell Swings @ 53/35#
20 Box Jumps @ 24/20”
THURSDAY
“Viking Snatch 2.0”
Partner WOD
AMRAP 28
In teams of 2: Snatch for max load while completing the required rowing.
Rules:
One athlete rows while partner performs Snatch. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Snatch and record his one heaviest successful Snatch during the 2-minute interval. Then when that athlete gets on the rower, he/she must complete 400/350m within the 2-minute interval. If the athlete fails to complete the required meters, then his previous Snatch does not count toward the team total. Athlete may rest the remainder of the 2 minute interval after completing the 400/350m row.
*Score is total of heaviest Snatches from each athlete during each qualifying interval. Don’t count Snatches if athlete did not complete the required row.
*All weight changes are done on the clock. Each team may start with one pair of bumpers on their barbell–any bumpers– but no weights on the floor to start. Starting with empty bar is fine too.
FRIDAY
Handstand Pushup Cycle: Week 2 Day 3
“Lucky 7s”
Version F
-In 7 minutes-
Run 800m
Max Reps Rope Climbs
*Each Rope Climb earns 12 points.
-In 7 minutes-
Run 400m
Find a max in the complex Power Snatch + 2 Overhead Squats
*Each pound earns 1 point.
-In 7 minutes-
Run 800m
Max Reps Thrusters @ 75/55#
*Each Thruster earns 3 points.
*Score is total points from all three parts.
*Brought to you by input from Leslie, Matt, Kaitlin, and Brian
SATURDAY
“Pillage and Plunder”
Teams of 3
AMRAP 30:
200/150 Calorie Row
20 Squad Pushups
50 Power Clean and Jerks @ 115/75
40 Power Clean and Jerks @ 135/95
30 Power Clean and Jerks @ 155/105
20 Power Clean and Jerks @ 185/125
10 Power Clean and Jerks @ 205/135
AMRAP Power Clean and Jerks @ 225/155 in remaining time.