2:30 pm ROM WOD
3 pm Coach’s Choice WOD
Front Squat Cycle Week 6 of 7
E1.5MOM for 5 Rounds
2 Front Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
E2.5MOM for 6 Rounds
2 Front Squats
*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.
2 sets x 12 reps (each leg) of Bulgarian Split Squats
3×12 Good Mornings @ 95/65#
3 Rounds, For Total Reps:
1 Minute Thrusters @ 95/65 lb
1 Minute Power Cleans @ 95/65 lb
1 Minute Box Jump Overs @ 24/20”
1 Minute Pullups
1 Minute Row for Calories
1 Minute Rest
*This is like Fight Gone Bad, but harder. If you get 300 reps or more and get it on video, the workout creator, Ben Bergeron, will send you a free t-shirt. Bon Appetit.
Extra Credit/ Mandatory Fun:
“Bring Sally Up” with Shoulder Press @ 45/35#
Find a 2RM Touch-and-Go Deadlift
20 Deadlifts @ 185/125#
*Time Cap: 22 min
200m Zercher Carry with Sandbag @ Heavy AF
Thursday Skill Day
1st min: 10 Single Arm Dumbbell Overhead Squats
2nd min: 1-15 Handstand Pushups (Athlete’s Choice)
3rd min: 1-15 Toes to Bar (Athlete’s Choice)
4th min: 30s ME Triple Unders
Find a 3RM Hang Power Clean + Push Press
3 Rope Climbs
10 Hang Power Clean + Push Presses @ 95/65#
20 Back Squats @ 95/65#
*After Back Squats you must move the bar to the front of your body before dropping it. If you drop it behind you at any point during the workout, perform 30 Burpees immediately. Doesn’t matter if you dropped it on purpose, on accident, God told you to do it, etc.
Accumulate 60 seconds of a Bridge Hold. Most of us cannot do this perfectly. That’s OK. Find a position that is doable and challenges your mobility and accumulate 60 seconds there.
Find a 3RM Weighted Pullup
30’ Shuttle Sprint
*Time Cap: 15 min
5 Rounds for time:
10 GHD Situps
10 Target Burpees
*target is a ring or pullup bar directly over your head at a height greater than or equal to your maximum reach with one hand.