Monday
Strength
Strict Press
Find a heavy and challenging set of 3 reps. Then complete a 3x6 at 85%.
WOD – for time, 26 min cap
400m Run
5 Squat Cleans
25 Toes To Bar
Rest 1:00 and Increase Weight
400m Run
4 Squat Cleans
20 Toes To Bar
Rest 1:00 and Increase Weight
400m Run
3 Squat Cleans
15 Toes To Bar
Rest 1:00 and Increase Weight
400m Run
2 Squat Cleans
10 Toes To Bar
Rest 1:00 and Increase Weight
400m Run
1 Squat Clean
5 Toes To Bar
L3: Start at 185/125lb increasing by 10lb each set
L2: Start at 125/85lb increasing by 10lb each set (RX)
L1: Start at 85/55lb increasing by 10lb each set and Leg Raises
Athlete Notes:
-The primary focus for this workout is the Heavy Squat Cleans. Challenge yourself on the loading of each set.
-If the prescribed weights are out of reach for you, adjust as needed.
-Don’t be afraid of pushing the pace on the Run each round, especially since you have the minute rest beforehand. This will add some difficulty to the following work but it will make you better.
Score = Time
Tuesday
Strength
Ring Dips
8 rounds
Every 90 seconds, complete a set of Ring Dips + a Hollow Hold until the top of the minute. Rest 30 seconds.
WOD – 3 rounds, 15 minutes
3 minute AMRAP:
2 Wall Walks
5 Box Jump Overs
7 Kettlebell SDLHP
2 minute rest between rounds
Cash out: 100 Russian Kettlebell Swings
L3: 70/53 and 3 Wall Walks
L2: 53/35 and 24/20" (RX)
L1: 35/26
Athlete Notes:
-The primary objective today is to have all out efforts in each set.
-Ideally you would be accumulating close to 3 rounds each 3:00 minute interval.
-One thing to keep in mind today is having clean Wall Walk reps, you don’t want to be getting a no rep in a workout of this nature. This is an Anaerobic test and should feel like an 8/10 effort.
-For the Cash Out, try to do these Kettlebell Swings in big sets. Because you are not going overhead, you should be able to complete this in 2-3 sets total. Use the same weight as used in the workout.
Score A = Total Rounds + Reps
Score B = Time
Wednesday
Strength
Bench
4 Sets of Max Reps, resting 2:00-3:00 between sets. Make sure you have a spotter nearby.
Set 1 = 80%
Set 2 = 75%
Set 3 = 70%
Set 4 = 65%
WOD – 3 rounds, 18 minutes
6:00 minutes to complete:
120 Double Unders / 240 Single Unders
40 Medball Sit-Ups
40 Wall Balls
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round
Thursday
WOD – 35 minutes
Part A – 15 minutes to complete:
Max Calorie Row
E3MOM (starting at 0:00): 10 Single Dumbbell Box Step UpsRest 1 minute
Part B – 15 minutes to complete:
Max Calorie Echo Bike
E3MOM (starting at 0:00): 8 Burpees
Rest 1 minute
Part C – 5 minutes to complete:
Max Kettlebell Snatches
L3: 70/50lb DB and 70/53lb KB and 12 Burpees
L2: 50/35lb DB and 53/35lb KB (RX)
L1: 35/25lb DB and 35/26lb KB
Score A = Total Calories on Rower
Score B = Total Calories on Bike
Score C = Total KB Snatch Reps
Friday
Conditioning
Shuttle Sprints
10 minute “Death By”
Pick a starting number for your Shuttle Sprints and add one additional Sprint each minute.
WOD – 15 minute “Death By”
Every 2:30 minutes complete:
Overhead Squats (10/12/14/16/18/20)
Chest To Bar Pull-Ups (10/12/14/16/18/20)
Continue following this pattern until you fail to complete both rounds within the designated time frame. At that point, take a minute off to rest and then continue doing an AMRAP of 5 Overhead Squats and 5 Chest To Bar Pull-Ups until the 15 minute time cap.
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Athlete Notes:
-This workout's time frame is written to last for 15 minutes. That is 6 rounds which would be 20 reps of each movement. This is a challenging score to complete.
-The big thing to focus on today is ensuring we're moving with intensity and selecting scaling options that will allow you to complete large sets of both movements.
Score = Rounds Completed + Reps in the Last Round
(For example, if you failed in round 4 but completed 15 Squats before the time cap, your score would be 3+15)