Monday
Strength
Tempo Deadlift
5x4 with a tempo of 1-1-3-0, holding @60%-70% of your 1 RM.
WOD – 20 min AMRAP
40/28 Calorie Bike
30 Air Squats
20 Dual Dumbbell Box Step-Ups
10 Handstand Push-Ups or 3 Wall Walks
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-Challenge yourself to complete 3 full rounds, which will mean you are working towards roughly 6:30 per round. Keep in mind, the Bike will be the biggest time suck out of all the movements.
-The inverted work offers an option between Handstand Push-Ups or Wall Walks, pick the one you want to practice in advance of this week’s Open WOD.
Score: Rounds + Reps
Tuesday
Strength
Front Squat
Take 7 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)
WOD – 16 minutes
4 minutes to complete:
21 Snatches
25 Alt V-Ups
Max Double Unders
2 minutes to rest and increase weight
4 minutes to complete:
15 Snatches
25 Alt V-Ups
Max Double Unders
22 minutes to rest and increase weight
4 minutes to complete:
12 Snatches
25 Alt V-Ups
Max Double Unders
L3: 95/65lb, 115/75lb, 135/95lb
L2: 75/55lb, 95/65lb, 115/75lb (RX)
L1: 65/35lb, 75/45lb, 95/65lb
Athlete Notes:
-Primary goal for today is to get at least 60 seconds of time on the Double Unders. In the earlier rounds you might get more which is okay.
-For the Snatches, you can do either Power Snatches or Squat Snatches. You should be starting at a light weight which you can cycle for touch and go reps and finishing at a more challenging weight.
Score = Total Jump Rope Reps (DUs count for 2, SUs count for 1)
Wednesday
WOD – 30 min ascending ladder (2-4-6…) of:
Kettlebell Swings
Dual Kettlebell Lunges
Box Jump Overs
E5MOM: 200m Run starting at 0:00
L3: 53/35
L2: 35/26lb (RX)
L1: 35/26lb
Athlete Notes:
-Given the length of the workout, the Kettlebell Swing is lighter today.
-In the early rounds, quick transitions will be key. Don’t lose too much time between movements.
-The run should take around 1:00-1:15, if you’re going over that consistently, decrease the distance slightly.
Score = Total Number of Reps
Thursday
Strength
Strict Pull-Up
Find your max set of Strict Pull-Ups. Rest 3 minutes. Then complete an 8 minute EMOM @40%-50% of your max set.
WOD – 5 rounds
3:30 minutes to complete:
15/12 Calorie Row
12 Hang Clean and Jerks
9 Lateral Burpees Over Bar
Rest in remaining time
L3: 115/85lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-The primary goal for today is to get between 30-60 seconds of rest each round.
-Select a weight that will allow you to complete all 12 reps unbroken each round.
-Treat this workout as essentially 5 rounds for time. You do not have to sprint each set, just aim to have a good consistent pace and try to keep each round of a similar time frame.
Score = Time of Your Slowest Set
Friday
Open WOD