Monday
Strength
Push Press
Complete a 6x3 increasing in weight every two sets.
Set 1 & 2 @65%
Set 3 & 4 @75%
Set 5 & 6 @80%-85%
WOD – 12 min AMRAP
12 Pull-Ups
18 Alternating Hang Dumbbell Snatches
24 Air Squats
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal for this workout today is to complete 4-6 rounds.
-On the Hang Dumbbell Snatches, pick a weight you can do all 18 reps unbroken, if you're breaking them up, you have gone too heavy.
-On the Pull-Ups, scale today to ensure you can complete the desired number within 2-3 sets maximum. If you need to scale the movement back to achieve this, please do (Banded Assisted, Jumping, Ring Rows).
-Consider the Air Squats your rest. Use this time to recover so you can hit the next two movements hard.
Score = Rounds + Reps
Tuesday
Strength/Skill
Bench
Find heavy or 1RM Bench
Then decrease to 80%
Complete 4x3
WOD – 5 rounds, 26 min cap
10 Burpees Over Bar
10 Power Cleans
10 Box Jump Overs
Rest 1:30 minutes
L3: 135/95lb
L2: 115/75lb and 24/20” (RX)
L1: 75/55lb
Athlete Notes:
-The primary goal for this workout today is to keep each set sub 3:00 minutes. However, there is a 4:00 minute cap each round so even if you don’t complete all of the work, stop at that cap for your 1:30 minute rest.
-You should be cycling the barbell for unbroken sets which is why today’s weight is a little lighter than normal.
-On the Burpees and Box Jumps, you do not have to sprint these but aim to transition quickly and get moving right away as you can make up some good time each round.
Score = Time
Wednesday
Strength
Deadlift
6x3 @80% of 1RM
WOD – 2 rounds for time, 18 min cap
750/600m Row
Wall Balls (21-15-9)
Toes To Bar (21-15-9)
L3: 25/20
L2: 20/14 (RX)
L1: 14/10 and Knee Raises
Athlete Notes:
-The goal is to find a moderate pace on the Rower that will allow you to really attack the Wall Balls and Toes To Bar.
-Scale the Wall Balls to keep your sets unbroken and adjust the volume or movement on your Toes To Bar to complete them within 3 sets maximum.
Score = Time
Thursday
WOD – 3 rounds
Every 2:30 minutes, complete a 200m run + max reps
Movement 1: KB Swings
Movement 2: Sit Ups
Movement 3: Skeleton Rows
Movement 4: DUs
Movement 5: Single DB OH Lunges
L3: 70/50lb DBs and 70/53lb KB
L2: 50/35lb DBs and 53/35lb KB (RX)
L1: 35/25lb DBs and 35/26lb KB
Athlete Notes:
-Since you are working towards max reps, today’s goal is about maintaining a steady pace throughout the entire workout. Don’t go out of the gates too hard or push it to max on any movement.
-After each Run, try to move right into the movement and do a big set. However, you may want to consider building in a 10-15 second rest before the start of the next round.
Score = Total Reps (2 SUs = 1 rep)
Friday
Strength
Strict Pull Ups
5 Rounds
1 minute of max Strict Pull-Ups with a 2 minute rest in between rounds
Athlete Notes:
-Today is about volume. Don’t leave anything in the tank. You will likely see a drastic decrease in volume per round, that is ok.
-Most athletes will need to use a band for this strength. Consider using a thicker band than normal. And if Band Assisted Strict Pull-Ups are out of reach, adjust to Ring Rows.
WOD – 3 rounds, 18 minutes
6 minutes to complete:
40/30 Calorie Echo Bike
10 Dual Dumbbell Thrusters
10 Dual Dumbbell Weighted Lunges
L3: 50/35lb and 50/40 Cals
L2: 35/25lb (RX)
L1: 25/15lb and 30/24 Cals
Athlete Notes:
-Bit of a lower body destroyer workout today.
-The goal is to achieve between 1:30-2:00 minutes of rest each round.
-The big movement to be mindful of here is the Echo Bike. This is a large number to be repeating so be sure your pace on round one is one you can sustain on round 2 and 3. Your legs will feel heavy after the bike but try to force yourself to the Dumbbells.
-For the other two movements, the goal to be on doing each movement unbroken and using the transition time between movements as your rest break.
Score = Slowest Set Time