Training May 6th – 12th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 3 of 6

Warmup Sets:

E1.5MOM for 5 Rounds

4 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

4 Bench Press

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 4 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Bar Dips (strict)

Extra Credit:

Work up to a heavy 5-rep Back Squat

TUESDAY

Find a 3 RM Deadlift

-then-

“Diane”

21-15-9

Deadlift @ 225/155#

Handstand Pushups @ 2018 Open Standard

Time cap: 12 min

Extra Credit:

Strict Pullups & Chinups

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

*Do Pullups the first set, Chinups the next, then Pullups, and so on… Rest as needed between sets to do each set unbroken.

WEDNESDAY

Bring a Friend Day!

Partner WOD

“Blue Falcon”

AMRAP 20

Partner 1: 150m Farmer’s Carry @ 70/53# in one hand only

Partner 2: AMRAP Row for Calories

*Every time you put down the kettlebell during the carry, perform 10 Russian Kettlebell Swings before you can begin carrying again.

*Scored by total Calories.

THURSDAY

Front Squat Party 5.0

EMOM until failure:

1 Front Squat

Start between 120-150 lbs under your 1RM. If that means the empty bar, then start with the empty bar. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. If your partner fails their rep, ending their party, you may have an additional 20 seconds on that minute only to complete your rep. You must still rejoin the normal pace the very next minute.

Starting Load Choices:

45#/35#

95/65#

165#/95

205/125#

Extra Credit:

50 GHD Situps

FRIDAY

Bring a Friend Day!

Find a 3RM in the Complex Hang Power Clean + Push Press

-then-

“Violent Delights”

AMRAP 15

16 Deadlifts @ 95/65 #

8 Hang Power Clean + Push Press @ 95/65#

100m Obstacle Course Run

SATURDAY

DVB

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds:

 10 wall-ball shots

 1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds:

 10 wall-ball shots

 1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds:

 10 wall-ball shots

 1 rope ascent

 

Time Cap: 40 min