Monday
Strength
Ring Dips
Partner A completes a 15/10 calorie row, while partner B does ring dips. On the row, you do not need to go fast, just remain consistent and focus on a strong leg drive today.
WOD – 3 rounds, 21 min
7:00 minutes to complete:
400m Run
30 Wall Balls
20 Chest To Bar Pull-Ups
10 Shoulder To Overhead
Athlete Notes:
-The primary objective today is to complete each set under the 7:00 minute window, with 30 to 60 seconds of rest.
-Approach each interval with a pace that will allow you to stay under your threshold but handle minimal rest to be able to go straight into the next set. Maintain consistency in your round times, rather than sprinting the first set or two and then getting capped later.
-The two movements to really look at scaling today will be the Wall Balls & Chest To Bar Pull-Ups. Wall Balls should be completed within two sets maximum and the Chest To Bar Pull-Ups within 4 sets maximum.
-The Shoulder to Overhead should always be a weight you can complete the 10 reps unbroken each round. Keep in mind, you will take the barbell from the floor today.
L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb
Score = Slowest Set
Tuesday
Skill
Pistol Squats
Option A: 50 Pistol Squats for time
Option B: Complete a 8 minute EMOM, picking a rep count that you can be consistent with.
Option C: Use this time to work on your technique.
WOD – 5 rounds, 19 min
3 minute AMRAP
4 Box Jumps
6 Lateral Burpees Over Dumbbell
8 Dumbbell Snatches
1:00 minute rest after each round.
L3: 70/50lb and 30/24”
L2: 50/35lb and 30/24” (RX)
L1: 35/25lb and 24/20”
Athlete Notes:
-This workout is inspired by the classic Benchmark WOD called "The Chief.''
-The goal today is to accumulate 3+ rounds every AMRAP. As best as possible, focus on being smooth through each movement, keeping your transitions purposeful, and try your best not to stop.
-Select a load on the Dumbbell Snatches you know you can cycle for unbroken sets.
Score = Total Rounds + Reps
Wednesday
Strength
Deadlift
20 minutes to find your 5 rep max Deadlift
WOD – 15 min AMRAP
48 Double Unders / 72 Single Unders
12 Kettlebell Swings
3 Wall Walks
Athlete Notes:
-The primary goal for today is to complete 6+ rounds.
-Make sure that you select a weight on the Kettlebell Swings allows you to complete each round unbroken.
-Don't get sucked into the trap of starting at a sprint pace. These reps will go by quickly so make sure you find a pace appropriate for a 15 minute workout.
-The Wall Walks should be the quickest station, so try your best to cycle through those with speed and recover on the other two movements. If you need to scale this movement, you can choose not to go all the way to the wall or adjust to 9 reps of Seated Press.
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Rounds + Reps
Thursday
WOD – 6 rounds, 42 min
Every 3:00 minutes, alternate between the following stations:
Station 1:
30/24 Calorie Echo Bike
Station 2:
AMRAP
5 Strict Pull-Ups
10 Bench Press
15 Air Squats
Rest 1:00 minute
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Today's workout is 42:00 minutes long in duration. The first thing to consider today is certainly the volume of work you will be doing and the pace you should be moving at.
-On the Echo Bike intervals, you should always be able to complete the set calories within the 3:00 minute window. If you are not getting ~30 seconds of rest each time, reduce the number of calories.
-For the AMRAP, the primary objective is to accumulate 2+ rounds each interval. We’re looking for volume and stamina today.
-Scale so that your Pull-Ups and Bench Press are completed unbroken each time. On the Pull-Ups, consider reducing the reps by 1 or 2, doing Band Assisted Pull-Ups, or adjusting to Elevated Ring Rows.
Score = Total Reps (Cals & Reps combined)
Friday
Strength
Cleans
1 x 4 @ 65%
2 x 3 @ 70%
3 x 2 @ 75%
4 x 1 @ 80%+
WOD – 20 min EMOM
Minute 1: 10-20 Toes To Bar
Minute 2: 15 Box Jump Overs
Minute 3: 10 Overhead Squats (increase load by 5lb each round)
Minute 4: Rest
L3: start at 115/75lb
L2: start at 95/65lb (RX)
L1: start at 65/45lb
Athlete Notes:
-Great skill/capacity EMOM to end your training week.
-The goal is to complete the set work each minute within 45 seconds at most.
-On the Toes To Bar, challenge yourself with your scaling options as best you can. If that means doing lower volume, that is okay. You can also adjust to Straight-Legged Raises or Knee-Raises.
-On the Overhead Squat, we're pushing for a progressive loading workout. You will Snatch the barbell up from the floor each set and you should select weights so you can always complete the reps unbroken.
Score = Final Overhead Squat Load