Training May 13th-19th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 4 of 6

Warmup Sets

E1.5MOM for 5 Rounds

3 Bench Press

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

Working Sets

E2.5MOM for 6 Rounds

3 Bench Press

*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.

Accessory:

3 x 8 (each arm) Kroc Rows @ As Heavy As Possible

Extra Credit:

Spend 25 minutes working up to a heavy 5-rep Back Squat.

TUESDAY

Find a max in the complex Clean + Thruster

-then-

“Shots!”

For time:

100 Wall Ball Shots

*Every time you break on Wall Ball Shots, perform 10 Curtis P’s @ 75/55#

*Time Cap: 17 min

*Scored by time or total Wall Ball Shots complete at time cap.

Extra Credit:

20 Heavy Tire Flips. Either with a partner or solo.

WEDNESDAY

Find a 3RM Dumbbell Power Snatch

-then-

For time:

800m Run

50 Dumbbell Power Snatches, alternating @ 50-60# / 35-45#

*Time Cap: 10 min

Extra Credit:

Work up to a max loaded 30-ft Yoke Carry.

THURSDAY

Thursday Strength & Skill Day

EMOM 28

1st min: 1 Deadlift @ build to a max

2nd min: 10-30 Double Unders

3rd min: 1 Front Squat @ build to a max

4th min: 1 Legless Rope Climb

Extra Credit:

75 GHD Situps

FRIDAY

“Pat”

Wearing a 20/15# lb Vest

6 Rounds

25 Pullups

50-ft Front Rack Walking Lunges @ 75/55#

25 Pushups

50-ft Front Rack Walking Lunges @ 75/55#

Time Cap: 40 min

Rx+: Keep your vest on until the last athlete in your class finishes.

SATURDAY

Find a max in the complex:

Snatch + 2 Overhead Squats

-then-

“Overhead Squat Jackie”

1000m Row

50 Overhead Squats @ 45/35#

30 Pullups

*Time Cap: 15 min