Monday
Conditioning
Bike Sprints
Complete 7 rounds in teams of 3
Partners pick their Calorie count and then alternate turns
M: Choose 7, 8, or 10 Calories
F: Choose 5, 6, or 7 Calories
WOD – for time, 16 min cap
9 Wall Walks
40 Barbell Back Rack Reverse Lunge Steps
7 Wall Walks
30 Barbell Back Rack Reverse Lunge Steps
5 Wall Walks
20 Barbell Back Rack Reverse Lunge Steps
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-A great upper body and lower body pump workout today.
-Overall it is a fairly high volume of each movement but the aim is to find a pace from the start and sustain that throughout the workout.
-On the Wall Walks, if you know that volume is too much for you, don't be shy to reduce it down slightly to maintain the intensity on each set.
-When it comes to selecting your Barbell Lunge weight you should be aiming to select a weight you can complete at least half the reps unbroken before having a break. It is intended to be a light load today and one you can cycle for large sets so make sure if you need to scale you keep that in mind.
Score = Time
Tuesday
WOD – 38 min
0:00-14:00
2 rounds
3 minutes to complete 600/500m Row
2 minutes to complete 400/300m Row
1 minute to complete 250/200m Row
1 minute to rest
14:00-24:00
AMRAP
5 Burpees
7 Toes To Bar
9 Kettlebell Swings
11 Air Squats
24:00-38:00
2 rounds
3 minutes to complete 600/500m Row
2 minutes to complete 400/300m Row
1 minute to complete 250/200m Row
1 minute to rest
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Today’s focus is Row, working on our power and speed. The faster you get through the work, the more rest you’ll have until the next Row starts. Focus on a strong leg drive and a full pull.
-In the second Row block, try to be within 10-15 seconds of your time in the first Row block.
-For the AMRAP, focus on a steady pace that you can maintain throughout the entire 10 minutes.
Score = Total Rounds + Reps (AMRAP work only)
Wednesday
Skill
Rope Climb
14 min AMRAP
Complete 1-2 Rope Climbs, followed by a 200m/400m run
WOD – 4 rounds, 20 min
5:00 minutes to complete:
60 Single Unders
9 Thrusters
40 Double Unders
8 Dual Dumbbell Box Step-Ups
20 Crossover Single Unders
12 Thrusters
L3: 115/75lb BB and 70/50lb DBs
L2: 95/65lb BB and 50/35lb DBs (RX)
L1: 65/45lb
Athlete Notes:
-Today, we’re focusing on our jump rope skills. Each round should be fairly achievable to complete the desired work. However, towards the back end expect the cumulative fatigue to kick in. The priority here is to focus on quality reps at each movement and practice some varying Jump Rope exercises.
-A quick note on the Crossover Single Unders, be sure to only count the Crosses, this makes it significantly easier to count for yourself. Scale to 40 DUs or 60 SUs as needed.
-In regards to the Thruster and Step-Overs you should be scaling today to ensure you can complete the desired volume unbroken.
Score = Slowest Set
Thursday
Strength
Farmers Carry
14 minutes of 45 sec on / 15 sec off
Alternating between Farmers Carry and Plank
WOD – 3 rounds, 16 min
4 minute AMRAP:
15 Pull-Ups
20 Alternating Dumbbell Hang Clean and Jerks
20/16 Calorie Machine of Choice
Rest 2:00 minutes between sets
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal for today is to accumulate 1 round during each AMRAP. Pick up where you left during the subsequent AMRAP.
-Push yourself on the Pull-Ups. If you're proficient with this movement, look to push for large sets or adjust to Chest-To-Bar.
-On the Dumbbell Hang Clean and Jerks, that should be a weight you can complete the desired 20 reps unbroken each set.
-And when tackling the Row, be sure to not settle at this point in the workout. Maintain a strong pace here.
Score = Rounds + Reps (calories count as 1 rep)
Friday
Strength
Snatch
Every 4:00 minutes for 4 sets, complete the following:
3 reps
2 reps
1 rep
Set 1: 60%-65%-70%
Set 2: 65%-70%-75%
Set 3 & 4: 70%-75%-80%
WOD – for time, 20 min cap
70 Wall Balls
60 Abmat Sit-Ups
50 Dual Dumbbell Deadlifts
40 Box Jump Overs
30 Strict Handstand Push-Ups
L3: 25/20lb WB and 70/50lb
L2: 20/14lb WB and 50/35lb DBs (RX)
L1: 14/10lb WB and 35/25lb
Athlete Notes:
-Nice longer chipper workout to end your week.
-The primary objective today is to complete this workout under the time cap, try to aim for somewhere between 16:00 to 18:00 minutes.
-Ideally this is a workout where you want to make sure you select good scaling options and a strategy that is going to allow you to continuously keep moving through the high volume reps. Be sure not to start out too aggressive on the Wall Balls & Sit-Ups as the real work really starts once you get about halfway through the Deadlifts.
-Scale your Handstand Push-Ups today to an option you can complete at least 5-7 reps per set.
Score = Time