Monday
Strength
Overhead Squat
Every 1:30 minutes, complete a set:
Set 1 & 2 = 5 reps @60%
Set 3 & 4 = 4 reps @70%
Set 5 & 6 = 3 reps @80%
WOD – 4 rounds for time, 16 minute cap
20 Box Jumps
10 Deadlifts
8 Kipping Handstand Push-Ups
Cash out: 100 Russian Kettlebell Swings
L3: 185/125lb BB, 12 Kipping Handstand Push-Ups, and 70/53lb KB
L2: 155/105lb BB and 70/53lb KB (RX)
L1: 135/95lb BB, 12 Hand Release Push-Ups, and 53/35lb KB
Athlete Notes:
-The primary goal for today is to complete this under the time cap. To do so, you need to do a round every 4 minutes, so keep that in mind when scaling.
-Given the Deadlift load and Handstand Push-Up volume, you should be able to maintain a fairly consistent pace round-to-round.
-Complete the cash out together as a group.
Score (WOD) = Time
Score (Cash Out) = Time
Tuesday
WOD – 30 Minute EMOM
Minute 1 & 2: 12/9 Calorie Echo Bike + Max Pull-Ups
Minute 2 & 4: 12/9 Calorie Echo Bike + Max Renegade Rows
Minute 5: Rest
L3: 50/35lb and 15/12 Calorie Echo Bike
L2: 35/25lb (RX)
L1: 25/15lb and Ring Rows
Athlete Notes:
-The Bike should take up the first minute, which forces you to quickly transition to the Pull-Ups/Renegade Rows.
-It says max reps but pick something that is achievable and sustainable. Don’t go so hard that you sputter out before the end of the 30 minutes.
Score = combined number of Pull-Ups and Renegade Row reps
Wednesday
Skill
Rope Climb & Run
On a 15 minute running clock, alternate between a 200m Run and a Rope Climb. This should be done at a moderate pace, do not sprint through the movements.
If you don’t have a Rope Climb, work on technique.
WOD – 20 min ascending ladder (2-4-6-8…)
Single Dumbbell Box Step-Overs
Sit-Ups
Alternating Dumbbell Snatches
E4MOM: 100 Single Unders / 75 Double Unders
L3: 70/50lb + Medball Sit-Ups
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-For this workout, transitions will be key. Make sure you move from one movement to the next efficiently and don’t waste time here.
-The Snatches will get tough the bigger the sets get, so pick your weight accordingly.
Score = Round + Reps
Thursday
Strength
Power Cleans
Every 1:30 minutes x 5 sets
4 reps
Holding @65%-75% of your 1 rep max Power Clean.
WOD – for time, 22 minute cap
Calorie Row
50*40*30*20*10* (M)
40*32*24*16*8* (W)
*After each set, complete 20 Wall Balls
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-The main focus is holding a strong pace on the Row for each set of Calories.
-For the Wall Balls, you should be aiming for 1-3 sets maximum. Reduce the weight as needed to achieve that goal.
Score = Time
Friday
Open WOD