Training July 15th -21st

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 7 of 7

Find a 1RM Front Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Front Squat

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 3 Rounds

1 Front Squat

-then-

E3.5MOM for 3 Rounds

1 Front Squat

-then-

5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates

TUESDAY

Test Max Effort Set of Strict Pullups

-then-

“Twist and Shout”

AMRAP 20

20 Floor Press @ 95/65#

30 Toes to Bumpers @ 95/65#

40 Squats

50 Double-unders

WEDNESDAY

“Eva”

5 Rounds

800m Run

30 Kettlebell Swings @ 70/53#

30 Pullups

*Time Cap: 50 min

THURSDAY

Clean Party 4.0

EMOM Until Failure

1 Clean

Start at 150/100# less than your 1RM clean, or the empty bar, whichever is greater.  Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will only reset once. Upon your next miss after your reset, you are done.

If your first reset occurs before 100# then you will reset the 20# and then use the fractional plates to take 2# increments thereafter.  Failing to complete the lift within the minute means you missed the lift and must reset by 20#. Scored by heaviest load achieved.

If you don’t survive at least 20 minutes then you owe a 5k penalty row after class–unless you started with the empty bar–in that case you are forgiven

FRIDAY

“Partner Kalsu”

EMOM until the team has completed 100 total Thrusters:

1st min: Partner 1: 5 Burpees + Thrusters in remaining time

2nd min: Partner 2: 5 Burpees + Thrusters in Remaining Time

3rd min: Partner 1:…repeat this sequence until your team achieves 100 total Thrusters

Barbell @ 135/95#

*Time Cap: 20 minutes

SATURDAY

Kettlebell Snatch 5RM EMOM Ladder

-then-

“Power Drill 4.0”

5 Rounds:

8 Box Jump Overs @ 24/20”

10 Handstand Pushups

12 Kettlebell Snatches @ 53/35#

*Time Cap:  18 min