Monday
Strength
Front Squat
1 x 10 @ 65%
2 x 7 @ 70%-75%
3 x 4 @ 80%-85%
4 x 1 @ 90%
WOD – 5 rounds, 20 min
3:00 to complete:
15 Toes To Bar
25 Alternating Dumbbell Snatches
Max Single Dumbbell Box Step Overs
1:00 rest between rounds
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary objective for this workout is to challenge yourself with larger Toes To Bar sets today, ideally 2 sets maximum. If you need to scale, consider adjusting the volume over the movement first, then scale the movement if needed.
-Aim to get through these movements quickly so that you have about 1:00 to complete max Box Step Overs each round.
Score = Total Box Step Over reps
Tuesday
Strength
Push Jerk
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%+
WOD – 20 min AMRAP
400m Run
50ft Med Ball Walking Lunge
10 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Burpee Deadlifts
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-You are aiming for about 5 rounds today. To keep a good pace, make sure you select a Dumbbell load that allows you to go unbroken on the Hang Power Cleans and Burpee Deadlifts.
-There is no prescribed weight for the Med Ball Walking Lunge. Pick a challenging weight to hold at your chest or go a little lighter and do Overhead Lunges.
-On the Lunges, you will come in from your Run, grab a Med Ball, and then Lunge from the first wood column to the third wood column.
Score = Rounds + Reps (each run is equal to 20 reps)
Wednesday
WOD – 30 min AMRAP
20/14 Calorie Echo Bike
100 DUs / 150 SUs
25 Sit Ups
0:00-10:00
E2MOM of 10 Kettlebell Plank Drags
10:00-20:00
E2MOM of 12 Kettlebell Swings
20:00-30:00
E2MOM of 14 Plate Ground To Overheads
Cash Out: Max Plank
Use the remaining time in class to work on mobility (stretch, roll out, etc).
L3: 70/53lb KB and 45/25lb Plate
L2: 53/35lb KB and 25/15lb Plate (RX)
L1: 35/26lb KB and 15/10lb Plate
Athlete Notes:
-The Bike/Jump Rope/Sit Up AMRAP will be as intense as you want to make it. There are also 3 different sets of E2MOMs to help break up the work.
-The goal is to just keep moving at a steady pace, keeping your transition time short (this is especially important given all the E2MOMs).
Score Rounds + Reps (excluding the E2MOM reps)
Thursday
Conditioning
500m Row Test
You will go through several coach-led Rowing intervals before you start the 500m Row Test.
WOD – 18 minute EMOM
Minute 1: Bench Press
Minute 2: 12 Single Dumbbell Bulgarian Split Squats
Minute 3: Rest (optional Wall Sit)
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Bench Press Loads & Reps:
Round 1 and 2 = 10 reps @ 70%
Round 3 and 4 = 8 reps @ 75%
Round 5 and 6 = 6 reps @ 80%
Athlete Notes:
-Today we're looking for higher volume/heavier loaded percentage work to really develop your strength.
-On the Bulgarian Split Squats, hold the Dumbbell in the opposite hand of your lead leg in order to work the glutes more. You’ll want to complete 6 reps on one side, then switch legs/hands, and complete 6 reps on the other side.
Score = Final Bench Press weight
Friday
Strength
Cleans
Complete 6 sets of the following, starting at 70% and increasing in load with each set.
1 Power Clean
1 Hang Squat Clean
Rest 15 seconds
1 Squat Clean
Athlete Notes:
-The first two lifts must be completed unbroken, then you will have a 15 second rest before your last lift.
-The goal is developing time under tension and managing the heavier loads under fatigue which will force you to fall back more on your technique more to help lift the desired load.
WOD – for time, 22 min cap
70 Wall Balls
35 Pull-Ups
50/40 Calorie Echo Bike
25 Chest To Bar Pull-Ups
30 Box Jumps
15 Strict Pull-Ups
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-The primary objective today is to complete this workout under the time cap. It’s a fairly generous time cap to allow you to challenge yourself on the gymnastic elements.
-If you have the Pull-Up movements, but the volume is too high, reduce the rep count by 7-10 reps. If you don’t have the Pull-up movements, you can do Band Assisted Pull-Ups, Jumping Pull-Ups, and/or Ring Rows.
Score = Time