Monday
Strength
Bench Press
4 Sets of Max Reps
Set 1 = 80%
Set 2 = 75%
Set 3 = 70%
Set 4 = 65%
Athlete Notes:
-Rest 2:30-3:00 minutes between sets.
-Percentage is based off of your 1 rep max Bench Press.
-The goal is to get as many reps as possible at each weight so make sure you have a spotter nearby for each set.
WOD – for time, 25 min cap
200m Run
1 Wall Walk
6 Dual Dumbbell Hang Power Cleans
400m Run
2 Wall Walks
9 Dual Dumbbell Hang Power Cleans
600m Run
3 Wall Walks
12 Dual Dumbbell Hang Power Cleans
800m Run
4 Wall Walks
15 Dual Dumbbell Hang Power Cleans
1000m Run
5 Wall Walks
21 Dual Dumbbell Hang Power Cleans
L3: 70/50
L2: 50/35lb (RX)
L1: 35/25
Athlete Notes:
-Long duration chipper workout to start the week.
-The main focus here today is the volume of running. It is 3km in total which is fairly significant when paired with the other movements.
-On the Wall Walks, you will get a big rest between efforts which should allow your shoulders to recover nicely.
-On the Hang Cleans, ideally you should be completing the desired numbers within 2 sets maximum each time.
Score = Time
Tuesday
WOD – 3 rounds (10:00 minutes on / 3:00 minutes off)
30 Deadlift
40 Single Dumbbell Box Step-Ups
50 Abmat Sit-Ups
*In remaining time, accumulate Max Calories on Bike
L3: 135/95lb and 70/50lb
L2: 115/75lb and 50/35lb (RX)
L1: 95/65lb and 35/25lb
Athlete Notes:
-The primary goal for today is to get between 3-4 minutes of time on the machine. Within that time frame, aim for 30-40 Calories.
-The 3:00 minute rest isn't a long time before the next round but with the movements programmed you should be able to find a good consistent rhythm and work through what's ahead of you.
Score = Total Calories
Wednesday
Skill
Rope Climb
10 minutes to practice Rope Climbs. If you are proficient, work on stringing a few together.
WOD – 20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
L3: Strict Pull-Ups and/or Deficit Push-Ups on Plates
L2: As Written (RX)
L1: Ring Rows and/or Knee Push-Ups
Athlete Notes:
-Today is a benchmark WOD called “Cindy”. Be sure to log your score so you can reference it next time you retest this one.
-It will be important to scale appropriately (Ring Rows and/or Knee Push-Ups) in order to keep a strong pace throughout the full 20 minutes.
Score = Rounds + Reps
Thursday
Strength
Snatch
Every 1:30 minutes x 6 sets
1 Power Snatch
Rest :30 Seconds
1 Squat Snatch
Athlete Notes:
-There was a lot of shoulder work yesterday with the Pull-Ups and Push-Ups. Today is about going light and working on form. You shouldn’t exceed 60%-70% of your 1RM.
WOD – 16 minutes of Tabata
KB Swings
Box Jump Overs
Mountain Climbers
Jump Lunges
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Reps
Friday
Strength
SLRDL
Complete 5x5 on each leg increasing in KB weight with each set.
WOD – 17 min AMRAP
500/400m Row
Max Unbroken Dual Dumbbell Shoulder To Overhead
10 Toes To Bar
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/20lb
Athlete Notes:
-This workout should have a very Aerobic / Muscle Pump feel to it.
-The primary goal for today is to really push your threshold on the Shoulder To Overhead. Expect your sets to get less and less through the workout but as long as you're pushing the tempo, that is the goal.
-On the Row, keep a steady pace but don’t speed through it. This should be your recovery movement.
Score = Shoulder to Overhead Reps