Monday
Strength
Ring dips
8 min EMOM aiming for a consistent and unbroken reps across all sets. Scaling options include banded ring dips or box dips.
WOD – 19 minutes
5 min to complete:
400m Run
30 Overhead Squats
Max Bar Facing Burpees in remaining time
Rest 2:00 minutes
5 min to complete:
400m Run
30 Front Squats
Max Bar Facing Burpees in remaining time
Rest 2:00 minutes
5 min to complete:
400m Run
30 Back Squats
Max Bar Facing Burpees in remaining time
L3: 115/75lb
L2: 95/65lb (RX)
L1: 45/35lb
Athlete Notes:
-The primary goal for today is to get a minimum of 60 seconds of Burpee time on each 5 minute interval, aiming for 36-50 Burpees in total.
-Try to keep your runs at 2:00 minutes or slightly faster. Reduce the distance slightly if you need to.
-Pick a weight you can complete the 30 reps within two sets maximum. As the intervals go on, the Squats should get slightly easier as the variation changes so don't be afraid to push the early rounds.
Tuesday
Strength
Power Clean
Max Reps in each set, resting 1 minute between sets.
Set 1 = 60%
Set 2 = 65%
Set 3 = 70%
Set 4 = 75%
Set 5 = 80%
Athlete Notes:
-The percentage is based off of your 1 rep max Power Clean. If you do not have a 1 rep max Power Clean, start with a moderate load and then increase to something heavy.
-The reps that you complete will likely look something 7-6-5-4-3 as an example. If you're getting 4-5 more reps then those numbers, you have probably gone too light.
WOD – 5 rounds, 20 minutes
Every 4:00 minutes, complete the following:
100 Mountain Climbers
21 Kettlebell Swings
12 Bench Press
L3: 155/105lb, 70/53lb
L2: 135/95lb, 53/35lb (RX)
L1: 95/65lb, 35/26lb
Athlete Notes:
-The Mountain Climbers and Kettlebell Swings are intended to spike your heartrate before you get under some weight.
-Your Bench Press weight should be challenging enough that you have to break it up into 2 sets initially, and 3 sets in the last couple of rounds.
Wednesday
WOD – for time, 30 min
0:00 to 15:00
10 Deadlifts
20 Chest To Bar Pull-Ups
30 Box Jumps
40 Wall Balls
50/38 Calorie Echo Bike
15:00 to 30:00
50/38 Calorie Echo Bike
40 Wall Balls
30 Box Jumps
20 Chest To Bar Pull-Ups
10 Deadlifts
Cash out: 50 Alternating V-Ups
L3: 315/225lb
L2: 275/175lb (RX)
L1: 225/155lb
Athlete Notes:
-Chipper style workout today. The primary focus for this workout is to complete each portion in under 15 minutes. Aim to push the pace as much as possible to earn as much rest as possible.
-For Chest To Bar Pull-Ups, you should scale to get sets of 5 reps at a time. Overall, it is only 20 reps which will allow you to challenge yourself but be cautious of not wasting too much time there. Scaling options: Regular Pull-Ups, Band Assisted Pull-Ups, Ring Rows.
-If you are using a C2 Bike, do 75/60 Calories.
Thursday
Skill
Rope Climb
If you are proficient, complete a 12 min E2MOM, aiming for 2 Rope Climbs each time. If you are still working on this skill, spend your time focusing on technique.
WOD – for time, 25 min cap
1 minute Weighted Wall Sit
1500m/1200m Row
15 Hang Power Snatch
1 minute Weighted Wall Sit
1000m/800m Row
10 Hang Power Snatch
1 minute Weighted Wall Sit
500m/400m Row
5 Hang Power Snatch
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-You Snatch should be heavy enough that you have to break up 15 reps into 3 or 4 sets.
-Pick a pace on the Row that you can maintain throughout the duration of the WOD.
-Today includes a decent amount of pulling work, whereas tomorrow will be focused on pushing.
Friday
Strength
Bulgarian Split Squat
6x6 on each leg, increasing in weight on rounds 3 and 5.
Athlete Notes:
-You can use DBs or KBs, whatever is more comfortable.
-Keep your focus on form. (Even at lighter weight, you will still feel these.) Step out just far enough so your back knee is not fully extended and has room to travel straight down. When lowering your body straight down, keep the front knee stacked over the front foot and shoulders stacked over your hips. Make sure you’re not leaning forward and pushing into your front knee.
WOD – 3 rounds for time, 15 min cap
150ft Dual Dumbbell Suitcase Walking Lunge
15 Strict Handstand Push-Ups
L3: 50/35lb, +5 HSPU
L2: 50/35lb (RX)
L1: 35/25lb, -5 HSPUs
Athlete Notes:
-Classic upper body/lower body pump workout today.
-15 minutes is a generous time cap but that is because you should challenge yourself in both the loading of the dumbbell and also your Strict Handstand Push-Up option.
-Ideally you should be completing the lunge in a maximum of 2 sets and the Handstand Push-Ups in a maximum of 4 sets.
-Scaling options for the Strict Handstand Push-Up: Reduced Range of Motion Strict Handstand Push-Ups, Box Pike Strict Handstand Push-Ups, Hand Release Push-Ups
-Between the strength and WOD, today will be a leg crusher.