Monday
Strength
Back Squat
Complete the following, taking ample rest between sets.
2x7 at 70%-75%
2x5 at 75%-80%
2x3 at 80%-85%
Complete 10 Goblet Squats to Medball immediately after each round.
WOD – 3 rounds for time, 15 min cap (Helen)
400m Run
21 Kettlebell Swings
12 Pull-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Tuesday
Strength
Bench Press
Complete 5x10 at 65%-75%. Additionally complete either 10-15 Push-Ups or 16 Bicep Curls after each round.
WOD 1 – 7 minute ascending ladder
Buy In: 50 Sit-Ups
Alternating Dumbbell Hang Snatches (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
Rest 3:00 minutes
WOD 2 – 7 minute ascending ladder
Buy In: 50 Sit-Ups
Alternating Dumbbell Hang Clean and Jerks (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps (including the Sit-Ups)
Wednesday
Strength
Power Clean
Complete a 6x5 starting at 50% and increasing with each set. These should be touch-and-go reps. You are looking to find the heaviest load that you can cycle.
WOD – 22 min clock
Part A: 10 min AMRAP
12/8 Calories on Echo Bike
15 Wall Balls
4 Deadlifts
Rest 2:00 minutes
Part B: For time, 10 min cap
20 Deadlifts
40 Wall Balls
60/40 Calories on Echo Bike
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Thursday
Strength
Farmers Carry and Ring Dips
8 Rounds of each
45 sec Farmers Carry, 15 sec transition
20 sec Max Ring Dips, 40 sec transition
WOD – for time, 22 min cap
60/48 Calorie Row
30 Toes To Bar
30 Dual Dumbbell Push Press
50/40 Calorie Row
25 Toes To Bar
25 Dual Dumbbell Push Press
40/32 Calorie Row
20 Toes To Bar
20 Dual Dumbbell Push Press
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Friday
WOD – for time, 45 min cap
2 Mile Run
100 Burpees
75 Front Squats
50 Skeleton Rows
25 Wall Walks
L3: 115/75lb and 70/50lb DBs (RX)
L2: 95/65lb and 50/35lb DBs
L1: 75/55lb and 35/25lb DBs
Score = Time
Break up as you see fit, or go straight through for a tougher challenge.
Programming 4/7 - 4/11
Monday
Strength
Deadlift
2x5 at 70%-75%
2x4 at 75%-80%
2x3 at 80%-85%
WOD – for time, 18 min cap
3/2 Calories on Echo Bike
5 Bar Facing Burpees
5 Thrusters
6/4 Calories on Echo Bike
7 Bar Facing Burpees
7 Thrusters
9/6 Calories on Echo Bike
9 Bar Facing Burpees
9 Thrusters
12/8 Calories on Echo Bike
11 Bar Facing Burpees
11 Thrusters
15/10 Calories on Echo Bike
13 Bar Facing Burpees
13 Thrusters
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Strength
Handstand Push Up
Complete 5 rounds of max unbroken sets, resting 2-3 minutes between sets
If you are new to the HSPU, work on your wall walk and kick up or use this time to practice HSPU technique.
WOD – 5 rounds, 25 min
Every 5:00 minutes, complete the following:
5 Power Cleans
10 Skeleton Rows
15 Toes To Bar
21/16 Calorie Row
L3: 70/50lb and 75% of 5-rep Clean max
L2: 50/35lb and 65% of 5-rep Clean max (RX)
L1: 35/25lb and 55% of 5-rep Clean max
Score = Slowest Set
Wednesday
Strength
Front Squat
5x5 at 75%-80%
Then drop weight down to 40%-50% and complete 2 sets of 20 reps
WOD – for time, 18 min cap
3 Rounds for time
400m Run
30 V-Ups
25 Russian Kettlebell Swings
20 Box Jumps
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Thursday
Strength
Power Snatch
Complete the following, taking adequate rest between sets:
2 x 3 at 60%
2 x 3 at 70%
2 x 3 at 75%-80%
Then, 3 rounds of 30 seconds on / 30 seconds off of max Power Snatches at 50% of your 1RM.
WOD – 15 min AMRAP
16 Back Rack Lunges
4/3 Calories on Echo Bike (+3/2 Calories each round)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Rounds + Reps
Friday
WOD – 36 min EMOM
Minute 1: 75 Double Unders
Minute 2: 12 Dual Dumbbell Box Step-Overs
Minute 3: 15/12 Push-Ups
Minute 4: 12 Pull-Ups
Minute 5: Max Wall Balls
Minute 6: Rest
L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb
Cash Out: 100 Bicep Curls
Score = Total Wall Ball Reps
Programming 3/31 - 4/4
Monday
WOD – 2 rounds for time, 35 min cap
400m Run
10 Toes To Bar
1 Leg Crank
10 Toes To Bar
1:00 Minute Accumulated Wall Sit
800m Run
10 Toes To Bar
1 Leg Crank
10 Toes To Bar
1:00 Minute Accumulated Wall Sit
No Levels Today
One Leg Crank = 20 Squats, 20 Lunges, 20 Jump Squats, and 20 Jump Lunges
Score = Time
Tuesday
Strength
Bench Press
Find a team of 3. Complete 6 minutes of max rep Bench Press with your team. The RX weight is 135/95 but go lighter if you need to. The key to this is to move fast, transition fast, and don’t go to failure.
Then rest 3 minutes, drop weight by 20%-25% and complete again. Hypertrophy is the name of the game...
WOD – 5 rounds for time, 20 min cap
15/12 Calorie Row
8 Deadlift
10 Skeleton Rows
12 Hang DB Snatch
L3: 225/155lb BB and 50/35lb DB
L2: 185/125lb BB and 35/25lb DB (RX)
L1: 135/95lb BB and 25/15lb DB
Score = Time
Wednesday
Skill
Rope Climb
For those who are advanced: 1 legless climb every 1:30 for 7 sets
For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are still learning: your coach will walk through technique/drills
Sit on a bike and recover between sets
WOD – 14 min AMRAP
10/7 Calories on Bike
10 Box Jumps
10 Pull-Ups
15 Kettlebell Swings
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Rounds + Reps
Thursday
Strength
Bear Complex
15 Minutes
Build to a heavy 3-rep Bear Complex and then complete ~5 sets. As a reminder, one rep of a Bear Complex is:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press ‘receive on back’
1 Back Squat
1 Back Rack Push Press ‘bring down in front’
WOD – 18 min AMRAP
200m Med Ball Run
20 Unweighted Box Step Ups
20 Sit-Ups
200m Med Ball Run
20 Single Dumbbell Box Step Ups
20 V-Ups
Friday
Strength
Strict Press
Spend 7 minutes to find a heavy double, then drop weight by 10% and complete a 5x5 taking ample rest in between sets.
WOD – for time, 15 min cap
1000m/850m Row
50 Burpees
1000m/850m Row
No levels today
Score = Time
Programming 3/24 - 3/28
Monday
Strength
Push Press
6 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)
WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Thrusters
400m Run
20 Pull-Ups
400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Strength
Power Clean
Complete a 6x4, increasing in weight every two sets:
2 sets at 65%
2 sets at 75%
2 sets at 85%
WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)
After each set, complete 500/400m on C2 Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Rounds + Reps
Wednesday
Strength
Farmer Carry and Hollow Rock
8 rounds of 45 seconds on / 15 seconds off with partner.
WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest
L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB
Score = Total Kettlebell Swings & Wall Ball Reps
Thursday
WOD – for time, 36 minutes
30 Dumbbell Snatch
30 Toes To Bar
30/20 Cals on Echo Bike
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Single Dumbbell Overhead Lunge
30/20 Cals on Echo Bike
30 Sit Ups
Rest 1 minute
30 Dumbbell Snatch
30 Ring Dips
30/20 Cals on Echo Bike
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Suitcase Lunge
30/20 Cals on Echo Bike
30 Sit Ups
L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb
Score = Time
Friday
Strength
Back Squat
Complete a 4x10, holding between 70%-75% of your 1 RM
WOD – 19 minutes
7 min AMRAP
7 Deadlift*
7 Shoulder to Overhead*
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders
2:00 minute rest
5 min AMRAP
7 Deadlift*
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders
2:00 minute rest
3 min AMRAP
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders
*Your choice of dual dumbbell or barbell
L3: 70/50lb or 115/75lb
L2: 50/35lb or 95/65lb (RX)
L1: 35/25lb or 75/55lb
Score = Total Burpees
Programming 3/17 - 3/21
Monday
Strength
Back Squat
3x5 at 70%
2x4 at 80%
1x3 at 85%-90%
WOD – 4 rounds for time, 18 min cap
100 Double Unders or 10/7 Calories on Echo Bike
20 Push Press*
15 Lateral Burpees Over Barbell
*Decrease Push Press weight after each round
L3: 135/95lb, 115/75lb, 95/65lb, 75/55lb
L2: 115/75lb, 95/65lb, 75/55lb, and 55/45lb (RX)
L1: 95/65lb, 75/55lb, 55/45lb, 45/35lb
Score = Time
Tuesday
Partner WOD – 36 min AMRAP
Partner A:
400m Run
Partner B:
AMRAP of
5 Cleans
10 Box Jumps
15 Sit Ups
Cash Out: 200 Partner Blank Bar Bicep Curls (don’t set the bar down)
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Number of Sit Ups
Wednesday
Strength
Deadlift
5x5 at 80%
WOD – 18 min ascending ladder
3/6/9/12* of:
Calorie Row
Toes To Bar
Push-Ups
30 second rest after each round
*Once you complete the round of 12, start back at round 3, try to go unbroken for as long as you can
L3: Strict Handstand Push-Ups
L2: As prescribed (RX)
L1: Straight Legged / Hanging Knee Raises
Score = Total Reps
Thursday
Strength
Back Rack Lunges
Complete a 5x12, self-directed loading today
WOD – for time, 18 min cap
“Karen’s Got a Shiny New Bike”
150 Wall Balls
Every time you drop the ball or stop moving complete 10/7 Calorie on Echo Bike
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Time
Friday
Strength
Bench Press
5x5 at 75%-80% of your 1RM
Then complete one set of max reps with a blank bar
WOD – 17 min AMRAP
10 Kipping Pull-Ups
7 Skeleton Rows
200m Med Ball Run
Score = Total Reps Completed (Run = 10 reps)