Monday
Strength
Power Snatch
Complete the following, taking ample rest between sets, with a strong focus on quality form today:
3x5 at 60%
3x3 at 70%
WOD – for time, 17 min cap
25 Burpees
15 Box Jump Overs
5 Power Cleans
12 Box Jump Overs
4 Power Cleans
9 Box Jump Overs
3 Power Cleans
25 Burpees
3 Power Cleans
9 Box Jump Overs
4 Power Cleans
12 Box Jump Overs
5 Power Cleans
15 Box Jump Overs
25 Burpees
Cash Out: 6 minutes to find a heavy Squat Clean for 2 reps
L3: 185/125lb
L2: 155/105lb (RX)
L1: 115/75lb
Athlete Notes:
-The primary goal is to complete it under the time cap.
-Try and select a load on the barbell that is challenging but one you can potentially complete touch and go reps on.
-Don't get caught up on sprinting the burpees, keep a steady pace here while saving some energy in the tank for the back end sets.
Score A = Time
Score B = 2 Rep Max Weight
Tuesday
Strength
Ring Dips
8 minute EMOM
Pick a number of reps that you can sustain for the entire 8 minutes. If you don’t have your ring dips,
WOD – 14 min AMRAP
50 Double Unders / 100 Single Unders
Dual Dumbbell Front Rack Lunges (6, 12, 18, 24…)
L3: 50/35lb
L2: 35/25lb(RX)
L1: 25/15lb
Athlete Notes:
-This workout is intended to be a somewhat short, intense effort with little thinking required, just keep moving.
-The focus today is that single leg stamina development paired with the cardio element of the Double Under.
Score = Total Lunges Completed
Accessories Work
5 x 10 Rear Delt Flys
5 x 10 Kettlebell Gorilla Rows
5 x 10 Kneeling Dual Dumbbell Hammer Curls
Use a moderate weight for this work.
Wednesday
Strength
Deadlift
1 x 5 @75%
1 x 4 @80%
2 x 3 @85%
2 x 2 @90%
WOD – for time, 18 min cap
20 Toes To Bar
40 Back Squats
20 Toes To Bar
40 Push Press
20 Toes To Bar
40 Thruster
20 Toes To Bar
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-The primary objective today is to complete this workout in under the time cap.
-The Toes To Bar volume is high (80 reps) but with large chunks of rest between sets so this is a good day to potentially up the difficulty of your scaling.
-In regards to your barbell movements, select a load that you can complete a minimum of 10 reps at a time before needing to set the barbell down. The weights are on the lighter side but 40 reps per movement is still significant volume to work through, so make sure you have a break up plan prepared for each movement.
Score = Time
Thursday
Skill
Handstand Push-Ups
15 minutes to practice
Today is not about volume, rather it’s about progressing in your movement. Try to challenge yourself to practice the next progression. For example, if you typically use 2 mats, try small sets with 1 mat. If you don’t use any mats, try a deficit HSPU. If you can do 4-5 kipping HSPUs, try strict HPSUs with a couple mats.
WOD – 4 rounds, 15 min
3:00 min rounds with a 1:00 rest between rounds
Rounds 1 & 3:
15/12 Calorie Row
15 Abmat Sit-Ups
Max Kettlebell Swings in remaining time
Rounds 2 & 4:
15/12 Calorie Row
15 Kettlebell Swings
Max Abmat Sit-Ups in remaining time
L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/26lb KB
Athlete Notes:
-Today’s focus is on maintaining high intensity on each interval to accumulate as many reps of Kettlebell Sings/Sit-Ups as possible.
-On the Row, keep a strong drive with a full hip extension into the pull and a smooth recovery back.
Score A = Total Max KB Swings
Score B = Total Max Sit-Ups
Friday
WOD – 40 min
0:00-15:00 – 15 min AMRAP
200m Run
6 Skeleton Rows directly into 6 Renegade Rows
15:00-20:00
Calories on Bike (alternate between 1 min at moderate pace and 1 min at fast pace)
20:00-35:00 – 15 min AMRAP
200m Run
12 Alternating Dumbbell Snatches
35:00-40:00
Max Calories on Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Long WOD today with a decent amount of Running. On the Run, pick a pace that you can maintain for the entire AMRAP duration.
-The Row movements and Snatches should ideally be done unbroken in the beginning of the AMRAP, and landing at 2 sets maximum toward the tail end of the AMRAP.
-When it comes to the Bike work, try to challenge yourself. This will require some discipline as 5 minutes on the Bike can be a long time and it’s easy to let your pace slip.
Score = Total Cals on Bike