Monday
Hero WOD “Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Tuesday
WOD – 40 min
Part A – 0:00-20:00
100/70 Calories on Echo Bike
100 Single Dumbbell Box Step-Ups
100 Jump Lunges
Part B – 20:00-30:00
4:00 minute Wall Sit Hold
4:00 minute Weighted Glute Bridge Hold
2:00 minute Copenhagen Hold (1:00 minute on each side)
Part C – 30:00-40:00
50/35 Calories on Echo Bike
50 Single Dumbbell Box Step-Ups
50 Jump Lunges
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-If you are sore from Murph, adjust to Unweighted Box Step-Ups and/or regular Lunges.
-For Part A & B, you can break this work up any way you would like. Today is just about moving at a moderately brisk pace. Given the time frames, it will be difficult to complete the Bike/Box/Lunge work if you break too much.
Score = Time for Part C
Wednesday
Strength
Farmers Carry
8 rounds of 40 Seconds on / 20 Seconds off
WOD – 5 rounds, 15 min
Every 3:00 minutes:
14 Alternating Dumbbell Snatches
20 Wall Balls
26 Abmat Sit-Ups
L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB
Athlete Notes:
-The primary goal for this workout is to complete each set under the 3:00 minute window.
-Rest will be minimal through this workout so be sure to not sprint the first few rounds. You will need to maintain consistency in your round times to allow you to sustain your effort for the entire workout.
Score = Slowest Set Time
Thursday
Strength
Deadlift
Every 1:30 minutes, complete a set:
1 x 6 @70%
1 x 5 @75%
2 x 4 @80%
2 x 3 @85%
WOD – 15 min ascending ladder
Row (200m, 400m, 600m…)
Bench Press (10, 12, 14…)
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Today will be a bit of shoulder burner. In terms of how to tackle the work, go strong on the Row, and use the Bench Press as your recovery.
-You should pick a loading that allows you to do most of your Bench Press work in 1-2 sets.
Score = Total Bench Press Reps
Friday
Skill
Double Unders
Option 1: Annie with v-ups (50-40-30-20-10 of Double Unders and V-Ups)
Option 2: Spend time working on your technique
WOD – 6 rounds for time, 16 min cap
5 Power Cleans
10 Handstand Push-Ups
15 Box Jump Overs
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Athlete Notes:
-The primary focus for today is to complete this workout under the time cap. To do so you need to be completing a round every 2:30 minutes.
-The loading of the barbell should be on the moderate side and one you will eventually have to move for single reps. (If you will be dropping, grab pads.) However, if you're able to do touch and go reps just be mindful it doesn't blow you up.
-On the Handstand Push-Ups, I would suggest one break in the middle on each set to conserve your energy to ensure you can still maintain your sets even on the back end.
-Since you may have to move with a bit of control and technique on the first two movements you can really try and push the pace on the Box Jump Overs to make up any lost time if needed.
Score = Time