Monday
Strength
Bench Press
Complete the following:
5 reps at 70%
5 reps at 75%
4 reps at 80%
4 reps at 80%
3 reps at 85%
WOD – 3 rounds, 21 minutes
7:00 minutes to complete:
120 Double Unders / 200 Single Unders
40 Med Ball Sit-Ups*
40 Wall Balls
*Round 2: complete 50 Alternating V-Ups, Round 3 complete 60 Russian Twists with a Plate
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-The primary focus is to get you comfortable in these movements when presented with larger sets.
-Ideally you would have about 45 seconds of rest in the first round and that should put you in a good spot for sets 2 and 3.
-On the core work, focus on smooth and controlled reps. Try to complete this work unbroken each round.
-Remember to bring your rope today!
Score = Slowest Round Time
Tuesday
Strength
Back Squat
Complete a 5x5 at 70%-75%. The first two reps should have a 3 second pause in the bottom, the last three reps will be completed at a normal pace.
WOD – 16 min of Tabata (20 seconds on/10 seconds off)
Calories on Bike
Push Press
Calories on Rower
Kettlebell Swings
L3: 115/75lb BB and 70/53lb KB
L2: 95/65lb BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB
Athlete Notes:
-Each Tabata round lasts 4 minutes or 8 intervals of 20 seconds on / 10 seconds off. The intent is to push your efforts to the limit during each 20 second interval.
-You will complete 4 minutes of each movement before moving to the next.
-Today’s focus is to go hard each and every time. If you are doing this right, it will be both physically and mentally challenging. For each movement, count your reps/calories in the first 20 seconds and try to stay within 70% of that number for the remaining 7 intervals.
Score = Reps (each calorie on Row/Bike counts as 1 rep)
Wednesday
Skill
Toes To Bar
Option 1: 8 minutes to complete 80 TTB
Option 2: 8 minute to practice max sets (complete a max set, rest 1 minute, then go again)
Option 3: Use this time to practice (you can scale to Straight Legged Raises or Hanging Knee Raises if needed)
WOD – for time, 18 min cap
5 Clean and Jerks @ 60%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 65%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 70%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 75%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 80%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 85%
No levels today, prescribed weights are based on your 1RM.
Athlete Notes:
-The primary focus here is the Clean and Jerks. This workout is a fractured Grace with a challenge of cycling the heavier barbell under fatigue from the burpees.
-Today we're working off percentages so it is more specific to you and your 1RM rep max.
-The 18 minute time cap should be generous enough to allow you to challenge yourself with the loading of the barbell. Keep in mind, we still want to prioritize good efficient form through these reps even in the later rounds.
Score = Ending Clean and Jerk Weight
Thursday
WOD – for time, 38 min cap
1000m Run
100 Box Step-Ups
10 Front Squats
800m Run
80 Box Step-Ups
10 Front Squats
600m Run
60 Box Step-Ups
10 Front Squats
400m Run
40 Box Step-Ups
10 Front Squats
200m Run
20 Box Step-Ups
10 Front Squats
L3: 225/155lb and 24/20"
L2: 185/125lb and 24/20" (RX)
L1: 155/105lb and 20/18"
Athlete Notes:
-Long duration WOD today. This workout takes inspiration from CrossFit.Com.
-The main focal point is going to be the Front Squats. That weight for 10 reps should be quite challenging, ideally it should be around 70% of your 1RM.
-With the Run & Box Step-Ups, try to push the pace on these movements as they are simpler in nature and you can afford to put the pedal down.
Score = Time
Friday
Conditioning
16 min AMRAP with a partner (YGIG):
200m Med Ball Run
400m Run
WOD – for time, 20 min cap
Part A:
Deadlifts (12-9-6)
Kipping Handstand Push-Ups (24-18-12)
Rest 5:00 minutes and decrease weight
Part B:
Deadlifts (24-18-12)
Strict Handstand Push-Ups (12-9-6)
L3: 275/185lb and 155/105lb
L2: 225/155lb and 135/95lb (RX)
L1: 185/125lb and 95/65lb
Athlete Notes:
-Big spin off the Classic Workout Diane today.
-The goal is to complete both parts under the 20 minute time cap. This leaves you with around 7:30 minutes at each part, factoring in the 5:00 minute rest.
-The Deadlift load starts heavy in Part A & finishes light in Part B. Be smart with how you break your sets up and move with good technique through all of the sets. Ideally you should be aiming for no more than 3 sets on all rounds of Deadlifts.
-The Handstand Push-Ups will be the crux of the workout and the movement most people will need to scale. Be smart with what option you pick and keep in mind that you should be looking to complete each set in 4-5 sets maximum. Small sets with a short rest break each time is the key.
-Scaling can be reducing the rep count, or switching to Box Pike Handstand Push-Ups, Hand Release Push-Ups, or Dual Dumbbell Seated Strict Press.
Score = Time