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