SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program Week 4
All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
15 MInutes to Complete
1 set x 2 reps @ 90%
-2 minute transition-
Speed Sets:
E2MOM for 5 Rounds
3 Deadlifts @ 75%
-2 minute transition-
Accessory:
E2MOM for 3 Rounds
8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.
-2 minute transition-
E2MOM for 3 Rounds
8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.
Homework:
E2MOM for 3 Rounds
8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.
-then-
E2MOM for 3 Rounds
8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.
TUESDAY
E2MOM for 8 Rounds
5 Shoulder Press
*Work up to a 5RM
-then-
“Belleau Wood”
5 Rounds:
400m Run
25 Push Press @ 75/55#
*Time Cap: 25 min
WEDNESDAY
E2.5MOM for 7 Rounds
Power Clean + Power Clean + Thruster + Thruster
*Work up to a max in the complex. Cannot drop the bar during the complex.
-then-
“Iwo Jima”
50 Wallballs
40 Toes to Bar
30 Lateral Box Jump Overs @ 24/20”
20 Power Cleans @ 155/105#
10 Thrusters @ 155/105#
*Time Cap: 18 min
THURSDAY
Front Squat Party 6.0
EMOM until failure:
1 Front Squat
*Use the table below to select your starting load. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. If your partner fails their rep, ending their party, you may have an additional 20 seconds on that minute only to complete your rep. You must still rejoin the normal pace the very next minute.
*If you didn’t start with the empty bar and you didn’t survive 20 minutes, then row a 5000m penalty row at the end of class.
FRIDAY
Find a 1RM Hang Snatch or 5RM OHS
-then-
“Al Fajr”
21-15-9
Row for Calories
Pullups
*Time Cap: 8 min
SATURDAY
Happy Birthday United States Marine Corps
“Bert”
For time:
50 Burpees
400m Run
100 Pushups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Pushups
400m Run
50 Burpees
*Time Cap: 60 min