Monday
Strength
Farmers Carry
4 Rounds
0:45 Farmers Carry / 0:15 Rest
0:45 Plank / 0:15 Rest
0:45 Farmers Carry / 0:15 Rest
0:45 Wall Sit / 0:15 Rest
WOD – for time, 15 min cap
21 Back Squats
21 Strict Pull-Ups
15 Front Squats
15 Strict Pull-Ups
9 Overhead Squats
9 Strict Pull-Ups
L3: 155/105lb and Weighted Strict Pull-Ups
L2: 135/95lb (RX)
L1: 115/80lb and 15/12/9 Strict Pull-Ups
Athlete Notes:
-The focus for today is to develop your lower body and upper body stamina.
-The loading on the barbell should be one that you can complete each movement within 2-3 sets. The idea is that as the volume reduces, the complexity of the movement increases. Please note, the barbell will be taken from the floor.
-On your Strict Pull-Ups, we're looking to test your stamina in a Metcon setting. Break your sets up early and often today. The recommendation would be sets of 3's, this will keep you well under your threshold each round and it should allow you to continuously move throughout the sets. If you need to scale, first scale by reducing the volume to 15/12/9 reps. If that’s not attainable, then stick to the 21/15/9 reps and scale to Band Assisted reps or Elevated Ring Rows.
Score = Time
Tuesday
Skill
Rope Climb
12 min AMRAP
1-2 Rope Climbs + 10/7 Calories on Echo Bike
Today is not about speed, just a steady pace throughout the 12 minutes. If you’re new to Rope Climbs, use this time to practice technique.
WOD – for time, 25 min cap
1 Round:
48 Alternating Hang Dumbbell Snatches
24 Toes To Bar
300 Single Unders
Rest 2:00 minutes
2 Rounds:
24 Alternating Hang Dumbbell Snatches
12 Toes To Bar
150 Single Unders
Rest 2:00 minutes
3 Rounds:
16 Alternating Hang Dumbbell Snatches
8 Toes To Bar
100 Single Unders
L3: 70/50lb
L2: 50/35lb (RX)
L1: 32/25lb
Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Keep in mind, as this workout progresses, the intensity of each part should also increase. When the reps break down into smaller numbers, the mindset of whether you should hold on for bigger sets should become a lot more clear and a lot more enticing. Use this opportunity to focus on different pacing strategies and challenge yourself on pushing the tempo when the rep sets get smaller.
-If you need to scale the Toes To Bar, first consider reducing the reps. If you need to scale beyond that, keep the prescribed rep count and adjust to Straight Legged Raises or Hanging Knee Raises.
Score = Time
Wednesday
Strength
Clean
Complete 7 sets, increasing weight with each set and taking ample rest as needed. Start at 50% of your 1RM, and ideally land around 80%.
1 Power Clean
1 Hang Power Clean
WOD – for time, 26 min cap
Part A – 3 rounds:
400m Run
25 Wall Balls
Rest 4:00 minutes
Part B – 1 round:
1200m Run
75 Wall Balls
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-The primary objective today is to complete the work under the time cap. Please note, Part A has a time cap of 12 minutes. If you haven’t completed all 3 rounds by then, that is ok, take your 4 minute rest and then move to Part B.
-On each couplet, you should aim to have high effort output. The purpose of the 4 minute rest in the middle is to allow for recovery so you can hit the next work with intensity.
-This is a high volume workout today so make sure you select a weight on the Wall Ball you're confident completing upwards of 15-20 reps per set. Be smart with your scaling!
Score = Time
Thursday
WOD – for time, 40 min cap
Concept will be explained in class, just be prepared for a lot of cardio. :)
Score = Time
Friday
Strength
Shoulder To Overhead
1 x 3 Push Presses + 2 Push Jerks + 1 Split Jerk at 70%
2 x 2 Push Presses + 2 Push Jerks + 1 Split Jerk at 75%
2 x 1 Push Press + 1 Push Jerk + 1 Split Jerk at 80%
These sets are not touch and go; however, each set must be unbroken. The goal today is to maintain explosive reps but great technique also. If you do not have a Split Jerk, you can modify to Push Jerk.
WOD – 12 min ascending ladder
Bar Muscle-Ups (1, 2, 3…)
Single Kettlebell Box Step-Ups (2, 4, 6…)
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-The primary objective is to get into the round of 8 or 10 reps.
-The goal is to challenge yourself with your Bar Muscle-Up scaling option to really focus on developing the skill in a more demanding way. If needed, you can scale this movement but aim to scale it in a way that will progress you towards this skill. Scaling options (in order) are: Banded Bar Muscle-Up, Chest To Bar Pull-Up, Pull-Up, Banded Pull-Up, Jumping Pull-Up, Elevated Ring Row.
-For the Single Kettlebell Box Step-Ups, that load should be one you can complete most sets unbroken. It will definitely get hard towards the later rounds, but you really should never have to break.
Score = Rounds + Reps