Monday
WOD – 40 min AMRAP
Run (200m, 300m, 400m…)
10 Dual Dumbbell Lunges
15 Wall Balls
20 Medball Sit Ups
Every two rounds, complete a 2 minute plank.
L3: 50/35lb DBs and 25/20lb WB
L2: 35/25lb DBs and 20/14lb WB (RX)
L1: 25/15lb DBs and 14/10lb WB
Athlete Notes:
-Today’s workout is quite long. Aim to get in 7+ rounds during this 40 minute duration.
-Try to complete all sets of Wall Balls unbroken. And focus on moving at a steady pace throughout the Sit Ups.
-On the Plank, work to get in as much Plank time as possible over those 2 minutes.
Score = Rounds + Reps
Tuesday
Conditioning
Echo Bike
15 min AMRAP
Partner A completes 10/7 Calories on Bike, while Partner B rests. Switch back and forth until time.
Partner WOD – 10 rounds for time, 15 min cap
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Partner A completes one round, while partner B holds a pumpkin Wall Sit or pumpkin Overhead Hold. Switch back and forth until you’ve completed 10 rounds.
Cash out: 2 Rounds
31 Pumpkin Russian Twists
31 Pumpkin Toe Taps
31 Pumpkin Plank Taps
31 Pumpkin Squats
L3: 155/105lb (RX)
L2: 135/95lb
L1: 95/65lb
Score = Time to complete the WOD (not including Cash Out)
Wednesday
Strength
Back Squat
Complete a 6x5, taking rest as needed between sets.
Sets 1 and 2 @70%
Sets 3 and 4 @75%
Sets 5 and 6 @80%-85%
WOD – for time, 24 min cap
50/40 Calorie Row
40 Kettlebell Swings
30 Burpees
20 Box Jumps
10 Bar Muscle-Ups
20 Box Jumps
30 Burpees
40 Kettlebell Swings
50/40 Calorie Row
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Remember, there is a fair amount of volume today so pace yourself appropriately to ensure a similar effort climbing back up the reps.
-Two movements to be conscious of include the Burpees & Row. These will take the most out of you and will require the most effort especially on the back end.
-Scaling for the Bar Muscle-Ups: 15 Chest To Bar Pull-Ups, 20 Kipping Pull-Ups, or 25 Ring Rows.
Score = Time
Thursday
Strength
Bench Press
2x5 @70%
2x4 @75%
2x3 @80%
2x2 @85%
WOD – for time, 14 min cap
21-15-9 of:
Snatch
Toes To Bar
Jump Lunges
After each round, complete 100 Double Unders / 150 Single Unders.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75lb/55lb
Score = Time
Friday
Skill
Rope Climbs
For those that are experienced, complete 1-2 climbs every 1:30 for 7 sets. For those that are new to rope climbs, use this time to work on technique.
WOD – 15 min AMRAP
21/16 Calorie Echo Bike
15 Sumo Deadlift High Pulls
7 Renegade Rows
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Athlete Notes:
-The primary goal for today is to complete 4 rounds. This will be challenging especially considering the volume of Calories on the Bike and the volume of SDHPs.
-Be mindful of your pace on the Bike, make sure it is something you can keep relatively similar for all rounds.
-For the SDHPs, select a light weight that you can complete the desired reps within 2 sets maximum each round. If you’re breaking it more than that, you have gone too heavy.
Score = Rounds