Monday
Strength
Bulgarian Split Squat
Complete a 6x6 on each leg, increasing load every other set. Challenge yourself with the weight today, given these are relatively small sets.
WOD – for time, 18 min cap
15 Power Cleans
30 Dual Dumbbell Push Press
12 Front Squats
24 Kipping Handstand Push-Ups
9 Power Cleans
18 Dual Dumbbell Push Press
6 Front Squats
12 Kipping Handstand Push-Ups
L3: 185/135lb BB and 70/50lb DB
L2: 165/115lb BB and 50/35lb DB (RX)
L1: 135/95lb BB and 35/25lb DB
Athlete Notes:
-The primary objective today is to complete this workout under the time cap. This is a higher volume workout today that will challenge your strength, technique, and also your stamina, so be prepared for that and scale accordingly to your ability to ensure you can hit the stimulus for today.
-Select a barbell load that is moderate to slightly heavy. You should be able to maintain consistent singles on the Cleans but also complete the Front Squats within two sets maximum.
-If needed, adjust the Handstand Push-Ups to be completed within 3-4 sets on each number. This can be reducing reps (e.g. 20 & 15) or adjust to Dual Dumbbell Seated Press.
Score = Time
Tuesday
WOD – 45 min AMRAP
200m Run
20 Kettlebell Swings
10/7 Calorie on Echo Bike
1:00 minute rest
400m Run
70 Double Unders / 100 Single Unders
100m Farmers Carry
1:00 minute rest
20/14 Calories Echo Bike
20 Kettlebell Swings
70 Double Unders / 100 Single Unders
100m Farmers Carry
1:00 minute rest
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes
-Long duration workout today. The focus will be to pick one movement in each section to go hard on.
-Keep in mind, you’ll have some built-in rest as well as the Farmer’s Carries which can be considered recovery as well.
-100m in the gym will be down and back twice (from the first wood column to the third wood column.)
-A challenging goal will be to complete 3 full rounds.
Score = Rounds + Reps (100m = 10 reps)
Wednesday
Strength
Bench Press
1 x 10 reps @ 60%
2 x 8 reps @ 70%
3 x 6 reps @ 75%
4 x 4 reps @ 80%
WOD – for time, 8 min cap
21-15-9
Thrusters
Pull-Ups
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-Today is the benchmark WOD “Fran”. It should be fast and light. During the WOD you should, at least once, wonder why the hell you agreed to this.
-Both movements should be done in large or unbroken sets. Pick a tough, yet realistic, rep scheme that allows you to move quickly with minimal rest.
-If you need to scale the Pull-Ups, consider Jumping Pull-Ups or Ring Rows.
Score = Time
Accessory Work – 4 Rounds
30 Second Bar Hang with Knees Above Hips
30 Seconds of Bicep Curl (blank barbell or light load)
10 Good Mornings (blank barbell or light load)
Thursday
Strength
Turkish Get-Up
10 minutes to practice TGUs. Use this time to work on technique, increase weight, or use varying objects (DB, KB, Wall Ball, Shoe, Ab-Mat).
WOD – 4 rounds, 28 min cap
5:00 minutes on / 2:00 minutes off
AMRAP of:
5 Burpee Bar Touches
7 Shoulder To Overhead
10 Abmat Sit-Ups
Cash Out: 600/500m Row
L3: 115/80lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-During the AMRAP, focus on your transitions between the movements, rep speed should be smooth but be sure to move quickly between movements as this will bring about the best result. Ideally you want to push for 2 rounds or greater during each interval.
-Continue on from where you left off each round to keep track of your total reps.
-On the Cash-Out, push to complete the Row within 2:30 minutes maximum.
Score = Total AMRAP Reps
Friday
Strength
Pause Back Squat
Complete a 5x4 with a 2 second pause in the hole. Aim for 70%-75% of your 1RM.
WOD – 18 min EMOM
Minute 1: 5 Box Jumps + Max Power Snatches
Minute 2: Rest
Minute 3: 4 Box Jumps + Max Power Snatches
Minute 4: Rest
Minute 5: 3 Box Jumps + Max Power Snatches
Minute 6: Rest
No Levels Today, but try to use a slightly higher box than normal
Round 1: 75% of 1RM
Round 2: 80% of 1RM
Round 3: 85% of 1RM
Athlete Notes:
-Keep in mind, you will complete an entire round (6 minutes) before you increase weight.
-The aim today is to challenge you to complete the Box Jumps quickly and then cycle the barbell as frequently and as fast as you can. Yes, the time frame on the barbell will increase. It is intended to challenge you, after already being fatigued, to stay close to the barbell and keep it moving.
-There was a lot of shoulder work this week. Keep the Power Snatch as light as needed, and feel free to adjust to Dumbbell Snatch if preferred.
Score = Total Power Snatch Reps