Monday
Strength
Deadlift
3×3 at 80%
2×2 at 85%
3 x1 at 90%
WOD – for time, 20 min cap
21-15-9
Thrusters
Toes To Bar
Rest 3:00 minutes
21-15-9
Back Squats
Push Press
L3: 115/75lb
L2: 95/65lb
L1: 75/55lb
Score = Time
Tuesday
WOD – for time, 30 min cap
1000m Row
40/28 Calories on Echo Bike
200 Single Unders / 100 Double Unders
750m Row
30/21 Calories on Echo Bike
150 Single Unders / 75 Double Unders
500m Row
20/14 Calories on Echo Bike
100 Single Unders / 50 Double Unders
250m Row
10/7 Calories on Echo Bike
50 Single Unders / 25 Double Unders
No levels today
Score = Time
Ab Lab – 5 min
Wednesday
Strength
Farmers Carry and Sled Push and Pull
5 rounds:
200m Farmer’s Carry
1 Sled Push and Pull
WOD – 15 min AMRAP
20 Wall Balls
200m Run
10 Clean and Jerks
Rest 1:00 minutes between sets
L3: 25/20lb and 115/75lb
L2: 20/14lb and 95/65lb (RX)
L1: 14/10lb and 75/55lb
Score = Rounds + Reps (200m Run counts as 20 reps)
Thursday
Strength
Dealer’s Choice
20 min to work on a strength (or skill) of your choice
WOD – for time, 20 min cap
Russian Kettlebell Swings (50-40-30-20-10)
Push-Ups (25-20-15-10-5)
After each round of Swings/Push-Ups, complete 30 second Plank + 30 second Hollow Hold
L3: 80/62lb and 50-40-30-20-10 Push-Ups
L2: 70/53lb (RX)
L1: 53/35lb
Score = Time
Friday
Strength
Front Squat
3×5 at 75%
3×3 at 80%-85%
3×1 at 90%
Rest 1:00 minutes between sets
WOD – 3 rounds for time, 12 min cap
8 Chest To Bar Pull-Ups
12 Dumbbell Snatches*
16 Box Jumps
*If you prefer to do Barbell Snatch, it’s 6 reps with a RX weight of 115/75lb
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
HYROX
Tuesday
WOD 1 – 3 rounds for time, 30 min cap (“Acid Bath”)
500m SkiErg
500m Row
1000m C2 Bike
Rest 3 minutes between rounds
WOD – 16 min AMRAP
20 Med Ball Lunges
15 Wall Balls
10 Burpees
200m Run
Rest 1:00 minutes between sets
Wednesday
Strength
Farmers Carry and Sled Push and Pull
5 rounds:
200m Farmer’s Carry
1 Sled Push and Pull
WOD 2 – 15 min AMRAP
200m Run
20 Goblet Squats
10 Box Jumps
Thursday
WOD 1 – 4 rounds for quality, 18 min cap
20 Kettlebell Swings
16 Kettlebell Lunges
20 Sit-ups
1 min Plank
Partner WOD – 20 min AMRAP
Partner A: Burpee Broad Jump (Down & Back)
Partner B: Holds a Wall Sit
Once Partner A completes the Burpees, switch. One Partner B completes the Burpees, both partners complete a 400m Med Ball Run (only 1 ball, switch as needed)