Monday
Strength
Tempo Back Squat
Complete a 4 x 6 at a 3-3-3-3 tempo, resting 2 minutes between sets. Self-directed loading today as the focus is on the tempo and maintaining the count as much as possible.
WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)
After each set, complete a 200m run.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-It’s going to feel like a lot of running at the beginning but that will change towards the back half of the workout.
-However, if the 200m Run is taking significantly longer than 1 minute, decrease the distance.
Score = Rounds + Reps
Tuesday
WOD – 35 minutes
Part A: 20 min AMRAP
10 Curtis P’s
30/20 Calorie Bike
20 Hang Power Cleans
30/20 Calorie Bike
30 Jump Lunges
Part B: 10 min to complete:
50/40 Calorie Bike
40 Back Rack Lunges
Part C: 5 min EMOM
20 Second Bike Sprint
5 Max Hang Power Cleans
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-Today’s workout incorporates multiple formats to keep it interesting but it will still be a long, grueling WOD. Pick a weight that you can maintain throughout the 35-minute duration.
-There is a fair amount of Lunge and Clean volume today, but make sure you are not sacrificing quality for quantity.
Score = Total Hang Power Clean Reps in Part C
Wednesday
SkillDouble Unders
Athlete Notes:
-If you are proficient at DUs, you have 10 minutes to complete Flight Simulator. If you are still learning, use this time to practice technique.
-The goal is to brush up on this skill today, as they will show up in the WOD tomorrow.
WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest
L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB and reduce Calorie Row by 2
Athlete Notes:
-The main movements to focus on are the Kettlebell Swings & Wall Balls. Push to go unbroken or as close as possible on each of those stations to accumulate as many reps as possible.
-On the Row, the 15/12 Calories should be completed within 45-50 seconds. If you are going slower than that, decrease the Calories (e.g. L1 is a 13/10 Calorie Row).
Score = Kettlebell Swing & Wall Ball Reps
Thursday
Strength
Deadlift
20 minutes to warm up and then complete:
3x3 @70%
3x3 @80%
3x2 @90%
WOD – 10 min AMRAP
14 Alternating Dumbbell Snatches
7 Burpee Box Jump Overs
After each round, complete 50 Double Unders / 80 Single Unders
Cash out: 100 Sit Ups
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal for today is to complete between 4-5 rounds.
-Challenge yourself by pushing the pace early on and seeing how you do.
-The reps are not super high on each movement which should allow you to stay mentally strong and keep moving.
-The Double Unders are your active rest before returning to the Dumbbell.
WOD Score = Total Reps
Cash Out Score = Time
Friday
Skill
Handstand Push-Ups
Option 1: 14 min to work on HSPU technique
Option 2: 14 min E2MOM of consistent HSPU sets
Option 3: 10 min max HSPUs, but these must be completed in unbroken sets of 5
WOD – for time, 20 min cap
400m Run
20 Chest To Bar Pull-Ups
400m Run
20 Overhead Squats
400m Run
20 Thrusters
400m Run
20 Chest To Bar Pull-Ups
400m Run
L3: 115/75lb and 20 Strict Pull-Ups
L2: 95/65lb (RX)
L1: 65/45lb and 20 Kipping Pull-Ups
Athlete Notes:
-Chipper style workout to end the week.
-The goal for this workout is to complete it under the time cap.
-On the runs, try to maintain a strong pace which should leave you with roughly 2:30 to complete each set of work (C2B, OH Squats, Thrusters, and C2B).
Score = Time