Monday
Strength
Front Squat
Complete the following, taking ample rest between sets.
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
3 x 1 @ 90%
WOD – for time, 15 min cap
21 Deadlifts
21 Strict Ring Dips
21 Alternating V-Ups
15 Deadlift
15 Strict Ring Dips
15 Alternating V-Ups
9 Deadlifts
9 Strict Ring Dips
9 Alternating V-Ups
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Athlete Notes
-Today’s focus is lower body pull & upper body push.
-Ideally, you should be able to complete the Deadlift reps within 2 sets maximum as that load should be one sitting around 50%-60% of your 1 rep max.
-On the Ring Dips, try to break the sets up early and often to ensure clean/good quality reps and that you can keep moving through the entire workout. Sets of 3's would still be a great option today.
-If you need to scale the Ring Dips, first reduce the volume (e.g. 18/12/6 or 15/10/5). If you need to scale beyond that, complete Band Assisted Ring Dips, keeping the current rep count of 21/15/9.
Score = Time
Tuesday
Strength
Strict Press
Complete the following, taking ample rest between sets.
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
3 x 2 @ 80%
5 x 1 @ 85%
WOD – 15 minutes
Part A: 6 minute AMRAP
Power Snatch (1-2-3-4…)
Box Jumps (2-4-6-8…)
Rest 3:00 minutes
Part B: 6 minute AMRAP
Power Clean (1-2-3-4…)
Box Jumps (2-4-6-8…)
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Great little double AMRAP workout today blending explosive movements and Barbell conditioning.
-Today you should focus on being smooth and moving constantly. Try to get just as far along in Part B as you did in Part A.
-With regards to the barbell, aim to do all of your sets unbroken.
Score = Total Reps
Wednesday
Skill
Kipping Work
15 minutes to practice kipping work. You can pick any movement you would like today (Toes To Bar, Pull-Ups, Chest To Bar, Muscle Ups, etc). Take the first 5 minutes to practice what you’re already proficient in, and then use the last 10 minutes to work on the next movement that you’re aiming to achieve.
WOD – for time, 16 min cap
10 Wall Walks
40 Barbell Back Rack Reverse Lunge Steps
8 Wall Walks
30 Barbell Back Rack Reverse Lunge Steps
6 Wall Walks
20 Barbell Back Rack Reverse Lunge Steps
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-A great upper body and lower body pump workout today. Overall, it is a fairly high volume of each movement but the aim is to find a pace from the start and sustain that throughout the workout.
-On the Wall Walks, don't be shy to reduce the reps slightly to maintain the intensity on each set. Another option is to cut all of the reps in half (Wall Walks and Lunges) and complete this work in two rounds.
-When it comes to your Barbell Lunge weight, aim to select a weight you can complete at least half the reps unbroken before breaking. It is intended to be a lighter load today and one you can cycle for large sets.
Score = Time
Thursday
Partner WOD – 36 min AMRAP
Teams of two will play Rock-Paper-Scissors. The winner will complete max reps, and the loser will complete a 200m Run. Repeat this process for 36 minutes, aiming to accumulate as many reps as possible.
Movement 1: Sit-Ups
Movement 2: Calories on Bike
Movement 3: Single Unders
Movement 4: Dual Dumbbell Squats
Movement 5: Kettlebell Swings
L3: 50/35lb DB and 70/53lb KB
L2: 35/25lb DB and 53/35lb KB (RX)
L1: 25/15lb DB and 35/26lb KB
Athlete Notes:
-Today will feel like a grind, just aim to keep moving throughout the entire duration.
-The amount of running vs. max movements you complete will be dependent on the outcome of your Rock-Paper-Scissors rounds. But over the course of 36 minutes, you should experience a fair amount of both.
Score = Total Reps
Friday
Conditioning
Death by Burpees
12 min EMOM
Pick a starting number (between 1 and 5) and add an additional rep each minute.
WOD – 5 rounds, 15 min
2:00 on/1:00 off
12/9 Calorie Row
8 Lateral Burpees Over Rower
Max Alternating Dumbbell Snatches in remaining time
Cash out: 5 minute Ab Lab
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The objective is to get as much time as possible on the Dumbbell as you can each set.
-Focus on maintaining high intensity on each interval to accumulate as many Dumbbell Snatches as possible each round.
-If you prefer not to jump over the Rower, you can do your Burpees behind the Rower.
Score = Total Snatches