Monday
Strength
Push Press
9 min EMOM
Rounds 1-3: 5 reps at 60%-65%
Rounds 4-6: 3 reps at 70%-75%
Rounds 7-9: 1 rep at 80%-85%+
WOD – for time, 21 min cap
30 Toes To Bar
Half Leg Crank
800m Run
20 Toes To Bar
Half Leg Crank
400m Run
10 Toes To Bar
Half Leg Crank
200m Run
No Levels Today
Notes:
-A full Leg Crank is 20 Air Squats, 20 Jump Squats, 20 Lunges, 20 Jump Lunges. For today, cut that in half (10-10-10-10).
-If you are at risk of ripping with today’s Toes To Bar volume, take it easy and either reduce reps or modify the movement. We have a benchmark WOD on Wednesday which includes Pull-Ups.
Score = Time
Tuesday
Strength
Power Clean
Complete 6×5 touch-and-go Power Cleans, starting at 50% of your 1RM and increasing weight with each set.
WOD – for time, 20 min cap
50 Hang Dumbbell Snatches / 25 Barbell Snatches
40 Weighted Dumbbell Box Step Overs
30 Burpees
Rest 2 minutes
40 Hang Dumbbell Snatches / 20 Barbell Snatches
30 Weighted Dumbbell Box Step Overs
20 Burpees
Rest 2 minutes
30 Hang Dumbbell Snatches / 15 Barbell Snatches
20 Weighted Dumbbell Box Step Overs
10 Burpees
L3: 70/50lb DB and 115/75lb BB
L2: 50/35lb DB and 95/65lb BB (RX)
L1: 35/25lb DB and 75/55lb BB
Score = Time
Wednesday
Benchmark WOD: Jackie
WOD – for time, 15 min cap
1000m Row
50 Thrusters
30 Pull-Ups
L3: Same as L2
L2: 45/35lb (RX)
L1: 35/25lb
Score = Time
Strength / Skill / Zone 2 / Mobility
Take this opportunity to pick a strength, skill, or recovery. This is your chance to learn something new, continue your progress on something you are working on, or just get in some active recovery or stretching work. (Don’t leave early today, let’s finish out the full hour.)
Thursday
Strength
Deadlift
Complete a 5×5 at 65%-75%. After each set, complete 10/7 Calories (recovery pace) on the C2 bike.
WOD – 14 min AMRAP
20 Kettlebell Swings
20 Plank Drags
20/14 Calories on SkiErg
100 Double Unders
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Friday
Conditioning
Rowing Technique Work
3 rounds of 500m Row at a steady pace with ample rest in between rounds.
Note: The goal here is to keep a steady pace throughout all 3 rows. Trying to keep your split times both challenging and consistent throughout the work.
WOD – 16 min Tabata
Wall Balls
Alternating V-Ups
Push-Ups
Calories on Echo Bike
Athlete Notes:
-All Wall Ball sets should be done unbroken and try to go heavier today than normal.
-Crank it up on the bike, go hard on this part.
Score = Total Reps (1 Calorie = 1 Rep)
HYROX
Tuesday
WOD 1 – 15 min AMRAP
15/10 Cals SkiErg
2 Farmers Carry Down and Back
10/7 Cals on Bike
2 Farmers Carry Down and Back
WOD 2 – for time, 20 min cap
50 Hang Dumbbell Snatches
40 Weighted Dumbbell Box Step Overs
30 Burpees
Rest 2 minutes
40 Hang Dumbbell Snatches
30 Weighted Dumbbell Box Step Overs
20 Burpees
Rest 2 minutes
30 Hang Dumbbell Snatches
20 Weighted Dumbbell Box Step Overs
10 Burpees
Wednesday
WOD 1 – 15 min cap
Benchmark WOD: Jackie
1000m Row
50 Dumbbell Thrusters
30 Pull-Ups / 50 Ring Rows
WOD 2 – as much time as needed
1-2 mile Run
You can determine the distance and approach but here are some options:
Option A: 1-2 mile Run straight through
Option B: 6 400m Runs with equal rest/work time so you should push your pace on the Run
Option C: 10 200m Sprints, walk 200m in between each Sprint
Thursday
HYROX Mini Sim
WOD – 32 min E2MOM
200m Run
Max Sled Push
200m Run
Max Sled Pull
200m Run
Max Burpee Broad Jump
200m Run
Max Row
200m Run
Max Farmers Carry
200m Run
Weighted Lunges
200m Run
Max SkiErg
200m Run
Max Wall Balls
7 min Ab Lab