Monday
Strength
Bulgarian Split Squat

Complete a 6×8 on each leg, aiming to increase weight every other set.

WOD – 17 min AMRAP
8 Pull-Ups
10 Box Jump Overs
12 Alternating Hang Dumbbell Snatches

E4MOM: 250/200m Sprint Row

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Score = Rounds + Reps

Tuesday
Strength
Power Clean

Find a heavy Power Clean, then decrease to 80% of that weight and complete a 4×3.

WOD – 2 rounds for time, 22 min cap
400m Run
20 Wall Balls
15 Toes To Bar or 30 Alternating V-Ups

400m Run
15 Wall Balls
10 Toes To Bar or 20 Alternating V-Ups

400m Run
10 Wall Balls
5 Toes To Bar or 10 Alternating V-Ups

L3: 25/20
L2: 20/14 (RX)
L1: 14/10 and Knee Raises

Score = Time

Wednesday
Strength
Power Snatch

20 minutes to work on Power Snatch. Today’s focus is on form so work in sets of two, with the first rep from the hang and the second rep from the ground.

WOD – 5 rounds for time, 20 min cap
8 Renegade Rows
10 Plate Russian Twists (on each side)
15/10 Calories on SkiErg
1:00 Minute of accumulated Wall Sit

L3: 50/35lb DB and 35/25lb Plate
L2: 40/30lb DB and 25/15lb Plate (RX)
L1: 30/20lb DB and 15/10lb Plate

Score = Time

Thursday
Strength
Bench Press

Complete a 5×3 at 80-85% of your 1RM

WOD – for time, 15 min cap

150 Russian Kettlebell Swings

Every 15 reps, complete 7 Goblet Squats. However, every time you have to set your Kettlebell down, you must complete a 200m Run. (Note: it is ok to break, your body will appreciate the momentary recovery Run.)

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Score = Time

Friday
Strength
Push Press

Complete a 6×6:
2 sets at 65%
2 sets at 70%
2 sets at 75%-80%

Then, complete 1 set of max reps of a Bradford press. (If 1RM Strict Press is greater than 135/95lb, do this at 65/45lb, otherwise use a blank bar.)

WOD – 7 rounds for time, 24 min cap
10/7 Calorie Echo Bike
6 Deadlifts
8 Hang Power Cleans
10 Front Rack Lunges

L3: 115/75lb and 8 rounds
L2: 95/65lb (RX)
L1: 65/45lb

Score = Time

HYROX

Tuesday
WOD 1 – 4 rounds of each, 18 min cap

Partner 1 completes a max distance Row
Partner 2 completes 20 Wall Balls and 20 Med Ball Lunges

Once partner 2 has completed their work, switch.

WOD 2 – for time, 20 min cap
1 Mile Med Ball Run (to the Space Needle) with a partner. Pass the ball back and forth as needed.

When you return, complete:
100 Burpees between the 2 of you in sets of 5. Only one partner works at a time.

Athlete Notes:
-Try for 150 burpees if you are advanced.

Wednesday
WOD 1 – for time, 20 min cap

Partner Bike work YGIG-style. Each partner will complete the following Calories on the Echo Bike:
40/28
30/21
20/14
10/7

While one partner is biking, the second partner should be holding a plank.

WOD 2 – 4 rounds, 20 min cap
1 Leg Crank*
400m Run

*A leg crank is 20 Squats, 20 Lunges, 20 Jump Squats, and 20 Jump Lunges.

Athlete Notes:
-Try for 5 rounds if you are advanced.

Thursday
Mini Sim – 45 minute time cap

400m Run
1000m SkiErg
400m Run
Sled Push Down and Back Twice
400m Run
Sled Pull Down and Back Twice
400m Run
Burpee Broad Jump Down and Back Twice
400m Run
500m Row
400m Run
200m Farmers Carry
400m Run
Med Ball Lunges Down and Back Twice
400m Run
100 Wall Balls