SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 4 of 7
Warmup Sets
E1.5MOM for 5 Rounds
4 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
4 Back Squats
*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.
Accessory:
E3MOM for 3 Rounds
5 Good Mornings @ +10# from last week
TUESDAY
“Zero Dark Thirty”
Teams of 3
One athlete works at a time. Divide the reps among your team however you want.
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches @ 95/65
-then-
140/100 Calorie Row
-then-
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch @ 115/75
-then
140/100 Calorie Row
-then-
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch @ 135/95
*Time Cap: 30 minutes
*Scored by time or total reps completed within 30 minutes.
WEDNESDAY
Skill Work and Instruction on Muscle Ups
-then-
EMOM 30
Even minutes: 1-3 Muscle Ups
Odd Minutes: 1-30 Double Unders
*If you cannot do a Muscle Up or a Double Under, one of our scaled versions of this workout will move you closer. You might even get your first today…if you come!
THURSDAY
Find a 1RM Hang Clean
-then-
“Stiffy”
10-9-8-7-6-5-4-3-2-1
Stiff-leg Deadlifts @ 95/65#
Hang Cleans @ 95/65#
*Time cap: 10 min
FRIDAY
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters @ 155/105#
6 Rope Climbs
11 Box Jumps @ 30/24”
*Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a light sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.
SATURDAY
Bring a Friend Day!
“Relieved”
Teams of 3
AMRAP 20
Rotate through each station, moving to the next station whenever a teammate relieves you.
Station 1: Run 150m with a 15/10# plate.
Station 2: Hold the 15/10# plate
Min 0-9:59) Hold overhead while standing
Min 10-20) Hold against your chest in the bottom of a squat
Station 3:
Burpees over the 15/10# plate.
*If Station 2 isn’t holding, you aren’t Burpeeing.
Scored by total Burpees.