Monday
Strength
Squat
Complete a 4x10 at 60%-70% of your 1RM.
WOD – for time, 18 min cap
50/35 Calorie Echo Bike
25 Power Cleans
50 Toes To Bar
25 Power Snatches
L3: 135/95lb and 60/40 Calorie Echo Bike
L2: 115/75lb (RX)
L1: 95/65lb and Leg-Raises or Knee-Raises
Athlete Notes:
-The primary focus for today is to complete this workout under the time cap.
-Your scaling on both the Power Cleans and Power Snatches will be important. If you select too heavy of a weight you will be spending too much time on that portion. Ideally you should be aiming to select a weight that is moderately heavy but one you can cycle for quick single reps for the entire 25 reps.
-On the Bike, make sure you start out with a good pace to set yourself up for success, it isn't a sprint but we don't want you going too slow.
-And lastly, on the Toes To Bar make sure you break those reps up early and often to save your grip for the final set of Power Snatches afterwards.
-This week has some dedicated time to pulling work. We have Toes To Bar today, Strict Pull-Ups on Wednesday, and Kipping work as the skill on Friday.
Score = Time
Tuesday
Strength
Bench
20 minutes to find your 1RM. Work with a partner on this, everyone needs a spotter today.
WOD – 10 rounds for time, 18 min cap
9 Wall Balls
6 Box Jumps
3 Deadlifts
L3: 315/205lb DL
L2: 275/185lb DL, 20/14lb WB, 24/20" Box (RX)
L1: 205/145lb DL
Athlete Notes:
-The primary focus for today is to keep each round just under 2:00 minutes. This will ensure you complete it under the time cap.
-Transitions between movements need to be quick but with the small rep ranges this should be sustainable.
-Make sure that this weight of the Deadlift does not exceed 75% of your 1 rep max Deadlift.
Score = Time
Wednesday
WOD – 4 rounds for time, 35 min cap
20 Abmat Sit-Ups
6 Strict Pull-Ups
20 Kettlebell Swings
6 Strict Handstand Push-Ups
20 Abmat Sit-Ups
800m run
L3: 70/53lb and 10 Reps of Strict Push-Ups/HSPUs
L2: 53/35lb (RX)
L1: 35/26lb and adjust to Kipping Pull-Ups/HSPUs
Athlete Notes:
-Great mixed chipper workout today.
-The goal is to try and push the pace of each set. The two movements that will slow you down include the Strict Pull-Ups & Strict Handstand Push-Ups. Make sure you scale to ensure you can complete the movement within no more than 2 sets maximum. Feel free to use an Abmat on the HSPUs as needed.
-On the Sit-Ups & Kettlebell Swings, try and keep your intensity high as this is where you can make up some time within the set while still aiming for good quality in our reps and not shortcutting the range of motion.
Score = Time
Thursday
Strength
Ring Dips
If you are advanced, do 5 max sets with a 2:00 rest between sets. If you are intermediate, do a 10:00 EMOM, picking a rep count you can be consistent with. If you are new to this movement, use this time to practice.
WOD – 4 rounds, 20 min
3:30 minutes to complete:
500/400m Row
10 Suitcase Lunges
Max Burpees in remaining time
1:30 Rest Between Rounds
L3: 70/50lb
L2: 50/35lb (RX)
L1: 32/25lb
Athlete Notes:
-Today is about pushing. 3:30 isn’t a lot of time to complete the work, so you will need to maintain some speed on the Row and go all-out on the Burpees.
-Keep in mind, you will have 90 Seconds to rest and recover after each round.
Score = Total Burpees
Friday
Skill
Kipping work
Use this time to work on your Toes To Bar, Kipping Pull-Up, or Muscle-Up.
WOD – 8 min AMRAP
Double Unders (10-20-30-40-50 etc.)
Dual Dumbbell Hang Clean and Jerks (1-2-3-4-5 etc.)
L3: 70/50lb
L2: 50/35lb
L1: 32/25lb and Single Unders (20-40-60-80-100 etc.)
Athlete Notes:
-Short and sweet workout today after a couple longer/more intense workouts this week.
-The goal is to try to complete round 7 (70 DUs/7 C&J).
-Transitions will be key early on, make sure you move from one movement to the next efficiently.
-Most of your time will be spent on the Double Unders, especially in the later rounds. So be mindful when picking your Double Under scaling, it is more about continuous movement and accumulating reps over learning the skill today. If doing Single Unders instead, double the rep count.
-On your Dumbbell Hang Clean and Jerks, they will get tough the bigger the sets get, so make sure you're focusing on your breathing through those and if needed, break up the earlier sets to hopefully save some energy for the later ones.
Score = Rounds + Reps
Accessory work – 3 rounds
10 KB Good Mornings
10 KB SLRDL (on each side)
10 KB Bulgarian Split Squats (on each side)