SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program Week 2
All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
12 MInutes to Complete
1 set x 2 reps @ 80%
-3 minute transition-
Speed Sets:
E1.5MOM for 8 Rounds
3 Deadlifts @ 65%
-3 minute transition-
Accessory:
E1.5MOM for 3 Rounds
8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.
-3 minute transition-
E1.5MOM for 3 Rounds
8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.
Homework:
E1.5MOM for 3 Rounds
8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.
-then-
E1.5MOM for 3 Rounds
8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.
TUESDAY
Handstand Pushup Cycle Week 3 Day 1
-then-
Find a 1RM Cluster
-then-
“Fran”
21-15-9
Thrusters @ 95/65#
Pullups
Time Cap: 10 min
WEDNESDAY
Handstand Pushup Cycle Week 3 Day 2
-then-
“Legion of Doom 2.0”
AMRAP 20
5 Handstand Pushups
5 Box Jump Overs @ 24”/20”
1 Tag Your Partner
Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.
THURSDAY
Find a 1RM Power Clean
-then-
“Bebop”
For time:
30 Overhead Walking Lunges @ 45/25# bumper
30 Knees-to-Elbows
30 Situps
30 Calorie Row
30 Situps
30 Knees-to-Elbow
30 Overhead Walking Lunges @ 45/25# bumper
Time Cap: 15 min
FRIDAY
Halloween Party tonight at 7PM
Workout in costume during any class. Top Male and Female score will get a prize. Must stay in costume the whole WOD to be eligible for the prize.
Handstand Pushup Cycle Week 3 Day 3
-then-
6 Rounds:
60 Double Unders
30 Kettlebell Swings @ 53/35#
15 Burpees
Time Cap: 30 min
SATURDAY
Teams of 3
“Buddy Bag 2.0”
For time:
800m Run
6 Rope Climbs
20 Power Snatches @ 115/75#
800m Run
9 Rope Climbs
30 Power Snatches @ 115/75#
800m Run
12 Rope Climbs
40 Power Snatches @ 115/75#