Monday
Skill
Pistols
If you are proficient at Pistol Squats, complete a 10 minuteEMOM. Otherwise, use this 10 minutes to practice technique.
WOD – descending ladder for time, 12 min cap
10-9-8-7-6-5-4-3-2-1
Power Snatches
Bar Facing Burpees
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-This workout is one where you need to build speed as the reps decrease.
-Try to be smooth and consistent on the Burpees as you can lose time here.
Score = Time
Accessory work – 4 rounds, 12 min cap
10 Single Dumbbell Bench Pullovers
10 Barbell Pendlay Rows
Athlete Notes:
-Self-directed loading today, aim for a moderate weight.
-Focus on quality reps and take your time.
No score
Tuesday
Strength
Ring Dips
Complete 5x5 Ring Dips. If this is too easy, consider doing Weighted Ring Dips.
Between each set, complete 15 Banded Pull-Aparts.
WOD – 22 min ascending ladder
Dual Dumbbell Suitcase Lunges (1, 2, 3… on each side)
Skeleton Rows (1, 2, 3… on each side)
KB Swings (1, 2, 3…)
After multiples of 2, complete a 200m Run.
L3: 70/50lb DBs and 70/53lb KB
L2: 50/35lb DBs and 53/35lb KB (RX)
L1: 35/25lb DBs and 35/26lb KB
Athlete Notes:
-The main goal today is to continue moving at a steady pace for the full 22 minutes.
-The Lunges should feel sufficiently heavy from the start and you will need to break them up once you get higher in reps. You can do Forward or Reverse Lunges today.
-On the Skeleton Rows, focus on keeping feet a little wider and maintain a solid core, avoid letting your hips move.
Score = Rounds + Reps
Wednesday
Strength
Upper Body Accessory Work
Complete 5 sets of:
10 Banded Pull-Downs
10 Banded Triceps Extensions
14 Bicep Curls
WOD – 20 min AMRAP
4 Dual Dumbbell Thrusters
6 Toes To Bar
24 Double Unders
L3: 70/50lb
L2: 50/35lb (RX)
L1: 53/25lb and SUs
Athlete Notes:
-The reps are so small on each movement that it really forces you to find a rhythm early on and do nothing but keep moving throughout.
-The challenge with this workout is to not start too hot. Look at the clock and time how long the first round takes. Then, as best as possible, keep most of your rounds around that same pace. With fatigue it may get slower but use that as your motivation to try and average the same round splits.
-The Thrusters should always be completed unbroken each round, so keep that in mind when selecting your loading today.
Score = Total Rounds + Reps
Thursday
WOD – for time, 35 min cap
2000m/1500m Row
30 Box Jumps
1 min Wall Sit
30 Alternating V-Ups
1 min Hollow Hold
1500m/1000m Row
30 Box Jumps
1 min Wall Sit
30 Alternating V-Ups
1 min Hollow Hold
1000m/750m Row
30 Box Jumps
1 min Wall Sit
30 Alternating V-Ups
1 min Hollow Hold
L3: Weighted Sit-Ups
L2: As Written
L1: Reduce Box Jumps and Sit-Ups by 5 reps each round
Athlete Notes:
-For the Hollow Hold and Wall Sit, it is not accumulated time, rather you will have 60 seconds total to do each movement. So if you have to break, make it short and get back into it quickly.
-Try to keep your transitions short as you can lose a lot of time here.
Score = Time
Friday
Strength
Squats
10 minute EMOM:
Minute A: 5 Back Squats
Minute B: 3 Front Squats
Athlete Notes:
-Holding 65%-70% of your 1 rep max Front Squat.
-The goal is to move the barbell as fast as possible on each set.
WOD – 4 Rounds of 3:00 minutes on / 1:30 minutes off
15/11 Calorie Echo Bike
20 Single Dumbbell Clean and Press
Max Wall Walks in remaining time
L3: 70/50lb
L2: 50/35lb (RX)
L1: 53/25lb
Athlete Notes:
-Focus on maximising your time spent on the wall, which means you will need to push the Echo Bike & Dumbbell Snatches hard to ensure you have plenty of time.
-When selecting your Dumbbell weight, choose something you are able to cycle unbroken sets and can transition quickly.
Score = Total Wall Walks