Monday
Strength
Squat
20 minutes to find your 1RM. You can do front or back squat today, whatever max you want to test.
WOD – for time, 25 min cap
30 Alternating Dumbbell Snatches
40 Pull-Ups
30 Alternating Dumbbell Snatches
80 Push-Ups
30 Alternating Dumbbell Snatches
100 Air Squats
30 Alternating Dumbbell Snatches
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb and option to partition the work into 2 rounds
Athlete Notes:
-This is a very high volume workout with large sets of reps at each movement so scaling today and having a break-up plan will be really important to ensure we can keep moving and can complete this workout under the time cap.
-The first thing to consider today is the Dumbbell load. Ideally, you should be picking a number of reps or load you can complete the 30 reps within two sets maximum.
-The air squats will be extra tough given today’s strength… happy Monday. :)
Score = Time
Tuesday
Strength
Deadlift
Complete a 6x4 Deadlift, increasing weight every 2 sets. Aim for sets 5 & 6 to be 80%+.
WOD – 22 min ascending Ladder
150m Row
KB Swings (2, 4, 6…)
Double Unders (20, 40, 60…)
During this time, complete four 100m Grip Strength Carries.
L3: 70/53
L2: 53/35lb (RX)
L1: 35/26lb and Single Unders
Athlete Notes:
-Aim for a fast pace on the Row each and every time. The distance is short, so keep the intensity up for the full duration of the Row.
-For the Grip Strength Carries, you can use KBs, DBs, or Plates. You must complete four 100m Carries in the 22 minutes, but when you complete those is up to you.
Score = Rounds + Reps (of KB Swings/DUs)
Wednesday
Partner WOD – 40 min AMRAP
Partner A completes:
15 Alt V-Ups
15 Box Jumps
15 Weighted Box Step Ups
While Partner B completes max Calories on Echo Bike
E8MOM: 1 minute Wall Sit
L3: 70/50lb DB
L2: 50/35lb DB (RX)
L1: 35/25lb DB
Athlete Notes:
-Try to complete each movement (V-Ups, Box Jumps, Box Step Ups) unbroken. However, the real focus today is your output on the Bike. Don’t burn yourself out but aim to go harder on the Bike portion of this workout.
Score = Total Calories on Echo Bike
Thursday
Strength
Weighted Back Rack Lunges
5 Rounds
Every 90 seconds, complete:
Minute A: 12 Back Rack Lunges
Minute B: 30 Seconds of Banded Shuffles
WOD – 20 minute AMRAP
Max Unbroken Toes To Bar
Max Unbroken Handstand Hold
*After each set, complete a 400m Run
L3: Unbroken Handstand Push Ups
L2: As prescribed (RX)
L1: Leg/Knee Raises and Wall Facing Handstand Hold
Athlete Notes:
-Today is a heavy Gymnastic workout. The primary focus is to challenge yourself on doing the biggest set possible on both the Handstand Hold & Toes To Bar.
-Use the run as an opportunity to recover however, don't be afraid to push the pace.
Score = Total Seconds Accumulated (Each TTB rep, counts as 2 seconds)
Friday
Skill
Rope Climbs
10 min EMOM
1 Rope Climb
If you are newer to rope climbs, use this time to practice.
WOD – 4 rounds, 18 minutes
Every 90 Seconds, alternate between the following three stations:
Station 1: "Barbell Complex" (3 Power Cleans + 4 Front Squats + 5 Thrusters)
Station 2: 15 Bar Facing Burpees
Station 3: 18/15 Calorie Row
L3: 135/95lb and 22/18 Calories
L2: 115/75lb (RX)
L1: 95/65lb and 15/12 Calories
Athlete Notes:
-This workout is all about practicing efficiency and building volume of movements.
-Looking at each station individually, there will not be a lot of rest between movements, but that's the point. We want to move at a pace that is sustainable and repeatable to ensure we can complete all of the work within the desired time frame of 90 seconds.
-For the barbell complex today, it is a moderate load. Aim to select a weight that will allow you to do all 12 reps unbroken. Don't go too light, try to push the loading if it is safe to do so.
Score = Slowest Row Time