SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Pullup Cycle: Week 3 Day 1
-then-
“The Revenant”
4 Rounds
Run 400m with a Medicine Ball @ 20/14#
25 Bear Hug Front Squats with that Medicine Ball
*Time Cap: 25 min
TUESDAY
4 Rounds:
Run 200 meters
11 Thrusters @ 135/95#
Run 200 meters
11 Push Press @ 135/95#
Run 200 meters
11 Bench Press @ 135/95#
*Time Cap: 35 min
*Men will have 4 racks available for Bench Press. Women will have 4 racks available for Bench Press. When you arrive at Bench Press you must put your bar on the rack when you begin and remove it from the rack when you are done. Work together to help each other load and spot. Communication and thinking will be required. This is a Hero WOD. Focus on helping your classmates achieve the required work within the time cap, and not necessarily shaving 10 seconds off your personal score at all costs.
WEDNESDAY
Pullup Cycle: Week 3 Day 2
-then-
Warmup
E1.5MOM for 5 Rounds
5 Overhead Squats
*Everybody starts with the empty bar
Strength
E3MOM for 5 Rounds
5 Overhead Squats*
*Work up to a 5RM
-then-
Finisher:
AMRAP 1 minute
Overhead Squats @ 75% bodyweight
Scored by total reps.
THURSDAY
“Flight Simulator”
For time:
10-20-30-40-50-40-30-20-10
Unbroken Double Unders
Time cap: 15 min
*You may rest as needed between each set, but must complete each set unbroken in order to count it and progress to the next set.
As always, scaled versions will be available for all ability levels. If you don’t have Double Unders at all, or you are not great at them, then this is a workout you should attend. It will be a prime chance to improve.
FRIDAY
Pullup Cycle: Week 3 Day 3
-then-
“From Russia with Love”
Partner WOD
EMOM 16
Partner 1: Row for max Calories in one minute
Partner 2: 8 Wall Ball Shots + as many Kettlebell Snatches as possible in remaining part of minute
Partners swap roles every minute.
Wall Ball Shots @ 20/14# to 10/9’ target
Kettlebell Snatches @ 53/35#
Team score is total calories + total Kettlebell Snatches.
SATURDAY
“Limitless”
Teams of 3:
AMRAP 7:
100/70 Calorie Row
Max Power Clean and Push Jerks @ 135/95#
Rest 3 Minutes
AMRAP 6:
80/60 Calorie Row
Max Power Snatches @ 115/80#
Rest 3 Minutes
AMRAP 5:
60/40 Calorie Row
Max Thrusters @ 95/65#
*Only one person works at a time. Swap teammates whenever you want. Scored by total reps of all barbell movements. One barbell per team. Weight changes done on the clock or during rest intervals.