Monday
WOD – 40 min
Part A – 0:00-14:00
EMOM, alternating between:
10 Thrusters
20 Kettlebell Swings
Part B – 14:00-28:00
AMRAP of:
10/7 Calories on Echo Bike
8 Bent Over Row
8 Ring Dips
Part C – 28:00-40:00
5 rounds for time:
200m Run
10 Burpees
20 Plate Russian Twists
L3: 115/75lb BB, 70/53lb KB, 35/25lb Plate
L2: 95/65lb BB, 53/35lb KB, 25/15lb Plate (RX)
L1: 75/55lb BB, 35/26lb KB, 15/10lb Plate
Athlete Notes:
-Long duration workout to open up the week.
-Today is about putting in the time. You will be going through 3 different WOD formats (EMOM, AMRAP, and For Time). Think about each part as it’s own workout and aim to give each section your all. This will certainly by physically challenging, but it’s also a mental grind to stay engaged and motivated for the entire time 40 minutes.
-The weights are not too heavy today, so that should allow you maintain throughout. Once you get to the last section, don’t be afraid to kick up the intensity.
Score A = Total Reps from the AMRAP
Score B = Total Time from
Tuesday
Strength
Deadstop Deadlift
1 x 7 reps @ 70%
1 x 6 reps @ 75%
1 x 6 reps @ 80%
1 x 5 reps @ 85%
1 x 5 reps @ 87%
Between each set, complete a 45 second Wall Sit or a 45 second Banded Shuffle.
WOD – for time, 12 min cap
500/400m Row
50 Alternating Dumbbell Snatches
500/400m Row
50 Alternating Hang Dumbbell Clean and Jerks
500/400m Row
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The goal for this workout is to complete it under the time cap.
-Today is short and sweet, so prioritize intensity. However, do not go out too hot on the Row. Try to sustain a similar pace on all three Rows. Ideally it shouldn’t take you any longer than 2:00 minutes to complete each one.
-On the Dumbbell movements, the loading is lighter and the goal should be to push for 2 sets maximum on both movements. Don’t get sloppy with your form, rather aim to maintain smooth reps and good technique which will allow you to hang on for bigger sets.
Score = Time
Wednesday
Strength
Push Press
Complete a 7x7 starting at 60% of your 1RM and working your way up to 80% over the 7 sets.
WOD – for time, 20 min cap
100 Box Jumps
EMOM starting at 0:00: 5 Pull-Ups
Rest 2:00 minutes
100 Abmat Sit-Ups
EMOM starting at 0:00: 10 Ring Rows
L3: 7-10 Pull-Ups
L2: As Written (RX)
L1: 70 Box Jumps and Jumping Pull-Ups
Athlete Notes:
-The primary objective today is to complete each movement in under 8 minutes.
-The goal is to find a pace and stick to it. 100 reps is significant for any movement at the best of times so with that said, make sure you do not go out hot but rather find a pace you know you can hold or potentially build on.
-In terms of scaling, if you don’t have Pull-Ups, today you will do Jumping Pull-Ups. Trust us, these are tough.
Score = Time
Thursday
Strength
Snatch
2 x 3 @ 70%
3 x 2 @ 75%
4 x 1 @ 80%+
WOD – 10 minute AMRAP
50 Double Unders / 75 Single Unders
1 Back Squat*
*Add 1 rep to the Back Squat each round
Cash out – 2 rounds as fast as possible (without sacrificing form):
60 Mountain Climbers
40 High Knees
20 Jump Tucks
L3: 70%-75% of your 1RM
L2: 60%-65% of your 1RM (RX)
L1: 50%-55% of your 1RM
Athlete Notes:
-The primary goal for this workout is to get close to Double Digit reps.
-For this workout today, please take the Barbell from a rack. The loading of the Back Squat today is towards the heavy side so if you do need to scale you should be looking at a load that you can complete the majority of the sets unbroken.
Score = Total Back Squat Reps
Friday
Strength
Weighted Lunges
Complete an 8x8, taking ample rest between sets and increasing weight every other set. No prescribed loading today, listen to your body.
WOD – 20 minute AMRAP
8 Shuttle Runs
6 Strict Handstand Push-Ups
3 Power Cleans
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Athlete Notes:
-Today’s goal is to complete 7-10 rounds of this workout.
-Overall, the volume of reps per movement is quite small which should allow you to keep moving from movement to movement and hold a consistent pace throughout.-
-On the Strict Handstand Push-Ups today, make sure you scale them appropriately to be able to complete every set unbroken and maintain the same scaling option throughout the entire AMRAP.
Score = Total Reps