Monday
Conditioning
Bike Sprints
6 rounds
45 second Bike, 15 second Rest
45 second Wall Sit, 15 second Rest
WOD – 4 rounds for time, 18 min cap
18 Deadlifts
12 Hang Power Cleans
9 Push Jerks
400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/55lb
Athlete Notes:
-Today’s DT variation is about lowering the weight of the barbell but increasing the volume of the movements slightly and adding in the Run.
-The primary goal is to complete it under the time cap, which is very achievable. You want to make sure you're running at a pace that will allow you to pick-up & cycle the barbell at a quick speed.
-The loading shouldn't be heavy, it should be moderate & one you know you can cycle for large sets.
Score = Time
Tuesday
Strength
Bench
10 min EMOM
3 reps
Set 1-2 = 70%
Set 3-4 = 75%
Set 5-8 = 80%|
Set 9-10 = 85%
WOD – for time, 20 min cap
3:00 minutes on / 1:00 minute off
20/16 Calorie Row
20 Abmat Sit-Ups
In remaining time, accumulate Max Single Dumbbell Overhead Lunges.
Continue this format until you accumulate 75 Lunges.
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-Try to get about 60 seconds of time for the max rep Lunges.
-There is a 20 minute cap (5 rounds), so you need to be accumulating 15 Lunges each round to complete the workout in time. Pick an appropriate weight on the Dumbbell that will allow for this.
-On the Row and Sit-Ups, move at a pace you know you can repeat as the rest won't allow for full recovery each round.
Score = Time
Wednesday
Skill
Kipping Work
10 min Death By of Kipping Pull-Ups or Toes-To-Bar
Athlete Notes:
-If you don’t have either of these movements, you can modify to Ring Rows or Hanging Knee-Raises.
-Pick a starting number of 1, 2, 3, 4, or 5 and increase by 1 rep each minute.
-If you fail, rest1 minute and then decrease reps by 2 to finish out the 10 minute EMOM.
WOD – 4 Rounds, 16 minutes
Partner A – 2:00 minutes to complete:
20 Alternating Dumbbell Power Snatches
Max Box Jump Overs
Partner B – 2:00 minutes to complete:
1 minutes of Rest
1 minute of Shuttle Runs
Switch back and forth.
L3: 70/50lb
L2: 50/35lb and 24/20" (RX)
L1: 35/25lb
Athlete Notes:
-These should be high effort movements, especially the Dumbbell Snatch and Burpee Box Jump Overs.
-For the Box Jump Overs, aim for 10-15 reps per round.
Score = Total Box Jump Over Reps
Thursday
WOD – 35 minute EMOM
Complete 45 Seconds of work each Minute:
Minute A: Wall Balls
Minute B: KB Swings
Minute C: Goblet Squats
Minute D: Jump Rope
Minute E: Renegade Rows
L3: 25/20lb WB, 70/53lb KB, 50/35lb DBs
L2: 20/14lb WB, 53/35lb KB, 35/25lb DBs (RX)
L1: 14/10lb WB, 35/25lb KB, 25/15lb DBs
Athlete Notes:
-Today is just about putting in the work.
-Select weights that allow you to move continuously for the full 45 seconds. This should be a steady, 35-minute grind.
Score = Total Goblet Squats
Friday
Skill
Ring Dips
Complete 5x8 Ring Dips, resting 90 seconds between rounds. If needed, use a band to assist.
WOD – 15 min AMRAP
21/16 Calorie Echo Bike
15 Sumo Deadlift High Pulls
10 Burpees
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Athlete Notes:
-The primary goal for today is to accumulate 4 rounds. This will be challenging, especially considering the volume of Calories on the Bike and the volume of SDHPs.
-Be mindful of your pace on the Bike, make sure it is something you can keep relatively similar for all rounds.
-For the SDHPs, select a light weight that you can complete the desired reps within 2 sets maximum each round. If you're breaking it more than that, you have gone too heavy.
Score = Rounds