Training October 14-20


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Coan Deadlift Program: Week 1

*All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:


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-


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


E1.5MOM for 3 Rounds

8 Chinups (weighted if possible) @ as heavy as possible


E1.5MOM for 3 Rounds

8 Good Mornings @ as heavy as possible


Handstand Pushup Cycle: Week 2 Day 1



For time:

150 Wallballs @ 20/14# to 10’ target

*Time Cap: 15 min


Handstand Pushup Cycle: Week 2 Day 2




10 Pullups

15 Kettlebell Swings @ 53/35#

20 Box Jumps @ 24/20”


“Viking Snatch 2.0”

Partner WOD


In teams of 2: Snatch for max load while completing the required rowing.


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.


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


“Pillage and Plunder”

Teams of 3


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.