Monday
Skill
Handstand
Every 90 Seconds x 8 sets
1 set of Handstand Push-Ups
Pick a number you can be consistent with over the 8 sets. If you don’t have HSPUs, use the 12 minutes to work on technique.
WOD – 20 minutes
0:00 to 5:00: 20 Cleans
5:00 to 10:00: 40 Burpee Box Jumps
10:00 to 15:00: 60 Toes To Bar
15:00 to 20:00 minutes: 800m Run
L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/70lb
Athlete Notes:
-Ideally each piece should take no longer than 4:00 minutes to complete so you have 60 seconds of rest before moving on to the next piece.
-However, if you are completing the work with 2:00 or more minutes of rest, take this opportunity to increase weight/reps/distance. And if you are getting close to 1:00 minute of rest, decrease reps or modify to Hanging Knee Raises.
Tuesday
Strength
Deadlift
Every Minute On The Minute x 10 minutes
2 reps
Set 1-4 = 70%
Set 5-8 = 75%
Set 9-10 = 80%
WOD – 3 rounds for time, 15 minute cap
12 Power Snatches
36 Wall Balls
108 Double Unders / Single Unders
L3: 115/75lb and 25/20lb WB
L2: 95/65lb BB and 20/14lb WB (RX)
L1: 75/55lb and 14/10lb WB
Athlete Notes:
-The primary goal for today is to complete this workout under the time cap. You have 5 minutes to complete each round, which is fairly generous when you look at the volume of each movement, but try to get ahead of that early on to account for any slow down towards the end.
-Select a weight on the Power Snatch you can cycle for touch and go reps each round. It doesn't have to be unbroken, but you should be trying for at least two sets maximum each round.
Wednesday
WOD – 35 minute AMRAP
0:20 Bike Sprint
20 Jump Lunges
1000m/800m Bike
10 Renegade Rows
1000m/800m Bike
10 Renegade Rows
0:20 Bike Sprint
20 Jump Lunges
1:00 Wall Sit
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-If you want an extra challenge on the Wall Sit, do a Weighted Wall Sit or Single-Legged Wall Sit.
-You can Row (500m/400m) if you prefer, but keep in mind we also have Rowing tomorrow.
Thursday
Strength
Push Jerk
Every 60 Seconds x 5 sets
4 Push Jerk @50%-55%
Rest 1:00 minute
Every 30 Seconds x 10 sets
1 Push Jerk @65%-75%
WOD – 18 minute AMRAP
20 Abmat Sit-Ups
10 Kettlebell Swings
Every 4:00 minutes, including 0:00, complete 20/15 Calorie Row
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-The primary goal for today is to complete between 8-10 rounds of the Sit-Up/Kettlebell couplet.
-With workouts like these, make sure you start off with a good pace saving some energy to push in the back end.
-Keep in mind, you want to be completing your Calories in about 75 seconds at most, so adjust that number down if needed.
Friday
Strength
Bench
In 15 minutes, establish a 5 rep max
WOD – for time, 20 minute cap
12-9-6-3
Chest To Bar Pull-Ups
Dual Dumbbell Box Step-Overs
30 Front Squats
12-9-6-3
Chest To Bar Pull-Ups
Dual Dumbbell Box Step-Overs
L3: 50/35lb DB and 185/125lb BB
L2: 35/25lb DB and 155/105lb BB (RX)
L1: 25/15lb DB and 135/95lb BB and Regular Pull-Ups and 1.5x reps in Ring Rows
Athlete Notes:
-Nice long chipper workout today to finish off the week.
-The focus should be aiming to complete the Chest To Bar Pull-Ups and Step-Overs relatively quickly. The volume is quite low for both movements but it will be quite grippy towards the end so take early breaks to save the grip while still trying to keep the intensity up.
-The middle portion is really going to be the challenge today. Make sure you're picking a moderate weight that will challenge you. If you end up going unbroken you have probably gone too light. Ideally you would be completing the 30 reps within 2-3 sets at minimum.