Monday
Strength
Power Snatch
6 sets of:
1 Hang Power Snatch (above knee)
Rest :20 Seconds
1 Low Hang Power Snatch (below knee)
Rest :20 Seconds
1 Power Snatch
Rest 1:00 minute
Set 1 = 65%
Set 2 = 70%
Set 3 = 75%
Set 4 = 80%
Set 5 & 6 = 85%
Athlete Notes:
-Percentage is based off of your 1 rep max Power Snatch.
-Focus on great single reps dialing in technique and explosiveness.
WOD – 10 rounds for time, 20 min cap
8 Pull-Ups
5 Hang Power Cleans
5 Push Press
5 Thrusters
L3: 115/75lb and 10 Pull-Ups
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-The primary goal for this workout today is to complete it within the 20 minute time cap.
-Try and start strong and hold on. Aim for 2 minutes or less per round which is very achievable.
-Scale the Pull-Ups so you are completing it in 2 sets max on each round.
Score = Time
Tuesday
Skill
Handstand Push-Ups
10 minute EMOM
Pick a rep count that you can be consistent with throughout the duration
WOD – 4 rounds of 5:00 minutes on / 2:00 minutes off
40 Alternating V-Ups
20 Single Dumbbell Box Step-Ups
10 Burpees
Max Calories on the Rower in the remaining time
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35lb/25lb
Athlete Notes:
-The primary focus for this workout today is to accumulate 120 Calories for the Men & 90 Calories for the Women. To do so, we need to be averaging around 2:00 minutes per round on the Rower.
-With the first three movements today, we want to push the pace to maximize our time on the Rower. The dumbbell load should be one you can move unbroken & quickly.
Score = Total Cals
Wednesday
WOD – 40 min AMRAP
0:00-20:00
10/7 Calorie Echo Bike
15 KB Swings
1 Overhead Plate Walking Lunge
200m Run
20:00-40:00
20/14 Calorie Echo Bike
15 KB Swings
1 Overhead Plate Walking Lunge
200m Run
L3: 70/53lb KB, 35/25lb & 45/35lb Plate
L2: 53/35lb KB, 25/15lb Plate & 35/25lb (RX)
L1: 35/26lb KB, 15/10lb & 25/15lb Plate
Athlete Notes:
-Today is about putting in the work.
-Long duration workouts are physically and mentally challenging. Focus on keeping your pace consistent throughout the entire 40 minutes. Aim for a total of 8-10 rounds.
Thursday
Strength
Power Clean
Complete a 6x3 at 65%-70% of your 1 rep max Power Clean. Rest 1:30 minutes between sets.
WOD – for time, 18 min cap
30 Toes To Bar
15 Bench Press
15 Box Jumps
24 Toes To Bar
12 Bench Press
12 Box Jumps
18 Toes To Bar
9 Bench Press
9 Box Jumps
L3: 155/105lb and 30/24"
L2: 135/95lb and 24/20" (RX)
L1: 115/75lb and 20/18” and Hanging Knee/Straight Legged Raises
Athlete Notes:
-Fun chipper workout for you today.
-The primary focus is to get the best possible time you can.
There is an 18 minute time cap today however, I would love to see you guys somewhere between the 12-16 minute mark.
-When looking at the Barbell Weight today, that should be a load you can complete the desired reps within 3 sets maximum.
-The Box Jumps are a chance for your grip and shoulders to recover heading into the Toes To Bar. They will really be the crux of today's workout.
-With scaling, don't be afraid to reduce the volume or change the movement to keep the intensity high.
-Depending on class size, Bench Press may be adjusted to Floor Press.
Score = Time
Friday
Skill
Double Unders
10 minutes of 30 seconds on / 30 seconds off
The goal for today is to brush up on your proficiency. If you don’t have your Double Unders, use the 10 minutes to practice technique.
WOD – 2 rounds, 12 minutes
2:30 minute AMRAP
25/20 Calorie Row
Max Wall Balls in remaining time
Rest 1:30 minutes
2:30 minute AMRAP
25/20 Calorie Row
Max Wall Walks in remaining time
Rest 1:30 minutes
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes
-The primary goal for today is to have 60-70 seconds of time spent accumulating both the Wall Balls & Wall Walks.
-To do so, you need to hold a strong pace on the Rower each round, ideally looking for numbers upwards of 1200 Cal/Hour for the Men & 1000 Cal/Hour for the Women.
-When scaling today, this is a good opportunity to really challenge yourself on both the Wall Balls & Wall Walks to build up your stamina and also your confidence with these movements.
-If we're looking for goal reps today, pushing for 20+ Wall Balls & 4-6 Wall Walks are really good numbers to aim for.
Score = Total Reps Accumulated