Monday
WOD – 36 min EMOM
Minute 1: 8/5 Calories on Echo Bike
Minute 2: 1 Round of Single-Arm Dumbbell DT (left arm)
Minute 3: 8/5 Calories on Echo Bike
Minute 4: 1 Round of Single-Arm Dumbbell DT (right arm)
Minute 5: 60 Seconds of Max Russian Kettlebell Swings
Minute 6: Rest
L3: 70/50lb DBs and 80/62lb KB
L2: 50/35lb DBs and 70/53lb KB (RX)
L1: 25/25lb DBs and 53/35lb KB
Athlete Notes:
-It’s a long one to open up the week! With the exception of the Kettlebell Swings, this work should take about 45 seconds each minute. Make sure you push hard as there is a minute of built in rest at the end of each round.
-As a reminder, one round of DT consists of 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks.
-Also, the magic number is 10.
Score = Total Kettlebell Swings
Tuesday
Skill
Handstand Push-Ups
Option 1: 8 minutes of max reps, but you must complete your reps in sets of 3 or 4
Option 2: Use this time to practice
WOD – 5 rounds, 20 min
3 minute to complete:
300/250m Row
20 Push-Ups
Max Alternating Pistols in remaining time
1:00 min rest between rounds
L3: 25 Push-Ups
L2: As Written (RX)
L1: Scaled Push-Ups
Athlete Notes:
-The goal is to have about 45 seconds of time for Pistol Squats. The pistol is a very challenging movement for many so scaling options include: Supported Pistol Squat (plate under heel, holding onto ring, or plate counterbalance), Box or Band Assisted Pistol Squat, or Darringer Squat.
-The Push-Ups should take about 60 seconds and be completed in 3-4 sets maximum. If you need to scale today, consider adjusting the volume slightly (reduce by 5 reps) or maintain the 20 reps but switch to Knee Push-Ups, Box Push-Ups, Band-Assisted Push-Ups, or Backpack Push-Ups. The intent is to keep the volume high as practice for Murph.
Score = Total Pistol Squats
Wednesday
Skill
Kipping Pull-Ups
10 minutes to complete the following:
0:00-4:00: Complete a set every 30 seconds, pick a smaller rep count that you can maintain
4:00-8:00: Add 70% to your rep count and complete this every minute
If you are working on your Pull-Up, use this time to practice
WOD – 10 rounds for time, 20 min cap
3 Devil’s Press
10 Dual Dumbbell Reverse Suitcase Lunges
20 Air Squats
L3: 50/35lb
L2: 25/25lb (RX)
L1: 25/15lb
Athlete Notes:
-For those that are not familiar, a Devil’s Press is a functional compound movement, combining a burpee with dumbbell snatches for a full-body exercise.
-Today we are focusing on the Reverse Lunge in order to hone in on the hamstrings and glutes.
-While this is a for time workout, do not comprise quality over quantity. Keep your form and standards strong.
-Again, lots of Murph prep going on here with the Pull-Ups and Air Squats today. :)
Score = Time
Thursday
Strength
Power Snatch
Complete a 7x4 starting at 50% of your 1RM and increasing weight.
WOD – 4 rounds for time, 14 min cap
15 Sumo Deadlift High-Pulls
30 Alternating V-Ups
60 Double-Unders / 100 Single-Unders
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Today is a cardio-focused workout. Focus on moving quickly and efficiently.
-If you complete the work early, hop on a Bike until the time cap.
Score = Time
Friday
Strength
Bulgarian Split Squat
Complete 4x8 on each leg, increasing in weight at least once.
WOD – for time, 18 min cap
400m Run
25 Toes To Bar
15 Power Cleans
50 Dual Dumbbell Box Step-Ups
15 Power Cleans
25 Toes To Bar
400m Run
L3: 155/105lb BB and 70/50lb DBs
L2: 115/75lb BB and 50/35lb DBs (RX)
L1: 95/65lb BB and 35/25lb DBs
Athlete Notes:
-This is intended to be a sprint chipper workout. The goal is to get as far through as you can before you reach the time cap. Completing the workout will be challenging considering the volume of reps.
-Don’t shy away from the Run today. You will have to take breaks during the Toes To Bar and Cleans so use the Run to make up some of this time.
-Keep in mind, the Step-Ups might feel extra spicy today after the Bulgarian Split Squat work.
Score = Time