Monday
WOD – 35 minute EMOM
Minute 1: 25 DB Snatches
Minute 2: 20 Box Jumps
Minute 3: 10 Burpee Bar Touches
Minute 4: Max Calorie Bike
Minute 5: Rest
L3: 70/50lb, 30/24”
L2: 50/35lb, 24/20” (RX)
L1: 35/25lb, 20/16”
Athlete Notes:
-A nice longer duration EMOM today.
-The goal of this workout is to be working for 40-60 seconds each minute at a sustainable pace.
-All stations should be achievable to complete within the window coupled with enough rest to be able to sustain the entire 30 minutes.
-Your score today is the Bike Calories, so make sure you try to push on that station, putting in a good amount of effort since a full minute of rest follows it.
Tuesday
Strength
Reverse Lunges
Every 2:00 minutes x 6 sets
12 reps (6 on each side)
WOD – 2 rounds for time, 20 minute cap
50/40 Calorie Row
25 Clean and Jerks
L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/70lb
Athlete Notes:
-The goal is to complete this workout under the time cap.
-Ideally you would be selecting a weight on the Clean and Jerk that is moderate but one you know you can cycle consistently for strong single reps. It’s a total of 50 reps so don't go too heavy. The volume is high and coupled with the Rowing, it is going to be a challenging combo.
-On the Row, keep in mind you should lower the calorie number if you believe it will take you over 4:00 minutes to complete.
Wednesday
Strength
Farmers Carry
45 seconds on / 45 seconds off for 8 rounds
WOD – 25 minutes
Part A: 10 minute ascending ladder (1-2-3-4-5-6 etc.)
Strict Pull-Ups
Dual Dumbbell Deficit Push-Ups
Dual Dumbbell Squats
Rest 5:00 minutes
Part B: 10 minute ascending ladder (2-4-6-8-10-12 etc.)
Pull-Ups
Push-Ups
Air Squats
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Part A: Switch to Band Assisted Pull-Ups or Regular Push-Ups as needed.
Part B: Switch to Ring Rows and Knee Push-Ups as needed.
Athlete Notes:
-A great variation of the benchmark workout Cindy starting with more of a strength based AMRAP, then transitioning into a more volume, intensity based AMRAP.
-In Part A, these reps should be tough and climbing by single digits should allow for you to challenge yourself.
-In Part B, do your regular scaling for Cindy. On this AMRAP, you should be moving at a quicker pace, trying to accumulate more volume in these movements while still trying to maintain good movement standards.
Thursday
Strength
Hang Power Snatch
Every 90 Seconds x 7 sets
7 reps
Athlete Notes:
-Target @55%-65% of your 1 rep max Hang Power Clean.
-Today is about cycling efficiently, so aim to do all rounds unbroken.
WOD – 4 rounds for time, 13 minute cap
25 Wall Balls
15 Deadlifts
Cash out: 800m Run
L3: 185/125lb, 25/20lb
L2: 155/105lb, 20/14lb (RX)
L1: 135/95lb, 14/10lb
Athlete Notes:
-Aim to complete both movements within two sets maximum on each round. If you can’t do that, lower the weight or volume of each movement just slightly.
-Keep in mind the key to these light weight sets is to not sprint each set but move at an efficient and controlled pace focusing on your breathing and maximising your positions on both movements.
-Consider going lighter/easier today if you are trying to save yourself for the Open WOD.
Friday
Open WOD