Monday
Strength
Front Squat
10min EMOM of 2 reps
Set 1-4 = 65%
Set 5-8 = 70%
Set 9-10 = 75%
Percentage is based off of your 1 rep max Front Squat.
WOD – 10 rounds for time, 20 min cap
5/3 Strict Pull-Ups
7 Dual Dumbbell Shoulder To Overhead
9 Box Jumps
L3: 50/35lb, +2 Strict Pull-Ups
L2: 35/25lb (RX)
L1: 25/15lb, Banded Strict Pull-Ups
Athlete Notes:
-To complete this workout under the time cap you need to be completing a round every 2:00 minutes.
-This is a very Cindy type workout where the volume of reps are low but the rep speed and transitions are quick. Set your gear up close together where possible and find a strong pace from the start.
-The main movement to consider scaling here is the Strict Pull-Ups, so make sure you select an option that will allow you to keep moving.
Tuesday
WOD – 30 minute AMRAP
Buy in: 1 set of max unbroken KB Swings
0:00 – 10:00 AMRAP of:
1 Wall Walk (+1 each round)
14/10 Calorie Row
10:00 – 20:00 AMRAP of:
2 Renegade Rows (+2 each round)
7/5 Calorie Echo Bike
20:00 – 30:00 AMRAP of:
5 Sit Ups (+5 each round)
14/10 Calorie Row OR 7/5 Calorie Echo Bike
Cash out: 1 set of max unbroken KB Swings
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-Aim for 1-2 minutes of work for your max KB swings. If you go longer than 2 minutes, you’ve gone too light, and if you last less than 1 minute, you’ve gone too heavy.
Wednesday
Strength
Bench Press
1 x 5 @75%
1 x 4 @80%
1 x 3 @85%
1 x 2 @90%
5 x 1 @95%
Rest up 2 minutes between sets until you get to the 5x1, aim for 45-60 seconds of rest between sets here. Partner up with someone so you can spot each other.
WOD – for time, 20 min cap
7 min ascending ladder of:
Deadlifts (1-2-3-4-5…)
Wall balls (2-4-6-8-10…)
Then, immediately into a 1 mile run.
L3: 275/185lb and 25/20lb
L2: 225/155lb and 20/14lb (RX)
L1: 185/125lb and 14/10lb
Athlete Notes:
-Short & heavy workout today team. The goal is to get into the round of 8 & 16 reps.
-The Deadlift weight is heavy however, considering the volume is on the lower side you should be able to move most rounds unbroken. If you want a percentage to follow, this weight shouldn't be over 75% of your 1 rep max Deadlift.
-On the Wall Balls, the same rule applies. The majority of your sets should be completed unbroken as the volume won't get super high.
Thursday
Skill
Double Unders
We have DUs in the WOD tomorrow. If you are still working on this skill, use this time to work on your technique. If you are already proficient, do a 10 min EMOM, alternating between 60 DUs on minute A and 30 wall taps on minute B.
WOD – 12 min AMRAP
10 TTB
12 Alt Hang DB Snatches
14 Lunges
L3: 50/35
L2: 35/25 (RX)
L1: 25/15
Athlete Notes:
-The primary goal for this workout today is to complete 4-6 rounds.
-On the Dumbbell you should be picking a weight you can do all 18 reps unbroken, if you're breaking them up, you have gone too heavy.
-The Lunges are your "Rest". Use this time to chalk up, recover so you can hit the next two movements hard.
Friday
Strength
Push Press
In 15 minutes, establish a heavy 1RM
WOD – 6 rounds, 18 minutes
Every 3:00 minutes:
4 Power Cleans
40 DUs / 60 SUs
4 Squat Cleans
40 DUs / 60 SUs
Increase weight after the 3rd set.
L3: 135/95lb, 155/105lb
L2: 115/75lb, 135/95lb (RX)
L1: 95/65lb, 115/75lb
Athlete Notes:
-The primary goal today is focusing on moderate weight barbell cycling. Adjust the weight if needed to be one that you can move for quick single reps especially considering the time constraint you're under.
-Keep in mind, if you get capped on a round, rest the entire next three minutes and then continue on from there.