Monday
Strength
SLRDL
Complete a 5x7 on each side, increasing in weight.
WOD – 10 minute AMRAP
10 Left Arm Dumbbell Snatches
20 Wall Balls
10 Right Arm Dumbbell Snatches
20 Wall Balls
15 Left Arm Dumbbell Snatches
20 Wall Balls
15 Right Arm Dumbbell Snatches
20 Wall Balls
*Continue adding 5 reps to the Dumbbell Snatches each round until the 10 minutes expires
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 today is to get into the round of 25 Dumbbell Snatches.
-The key with this workout is to focus on finding a rhythm with each movement and controlling your heart rate. Don't let yourself get out of control as this will spike the heart rate and make it challenging to keep moving.
-Ideally all of these reps should be ones you can complete unbroken so make sure of that and use the transition between movements as your rest break.
-It is only 10 minutes so try to keep your effort high and work as hard as you can.
Score = Reps
Accessory Work
4 Sets, For Quality
100ft Single Kettlebell Suitcase Carry, Heavy Load, alternating hands on each set
20 Plate Russian Twists, Light Load
10/10 Pallof Press with Rotation
Athlete Notes:
-Rest as needed between sets.
-This accessory work has a large emphasis on rotational core development. We're trying to train our bodies to resist unwanted movement and ensure we have a rigid and strong core.
-The 100ft Kettlebell Carry will be once around the room.
-Please note, this week will be shoulder intensive so take rest days and/or scale as needed.
No Score
Tuesday
Skill
Rope Climbs
8 minute EMOM
Complete 1-2 Rope Climbs each minute
WOD – 7 rounds for time, 14 min cap
8 Strict Pull-Ups
10 Push-Ups
12 Jump Lunges
Cash Out: 100 Dual Dumbbell Push Press
L3: 1 Legless Rope Climb instead of Strict Pull-Ups and 50/35lb DB
L2: 35/25lb DB (RX)
L1: 6 Strict Pull-Ups, 8 Push-Ups, 25/15lb DB
Athlete Notes:
-You’ll need to do a round every 2:00 minutes in order to complete this work under time cap, so scale appropriately.
- The Push-Up modifications are Knee Push-Ups or Box Push-Ups. And the Strict Pull-Up modifications are Banded Pull-Ups or Ring Rows. No kipping today.
Score = Time (inclusive of Cash Out)
Wednesday
WOD – for time, 40 min cap
3000/2500m Row
300 Single Unders
100/70 Calorie Echo Bike
100 Box Jump Overs
100 Abmat Sit-Ups
E5MOM: 15 Kettlebell Swings
L3: 70/53lb and Medball Sit-Ups
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-This will be very challenging to complete in time.
-You can partition the work any way you’d like but keep transitions minimal so you don’t lose too much time here.
-For today’s E5MOM, start that at the 5:00 minute mark, not at 0:00.
Score = Time
Thursday
Strength
Cleans
Every 1:00 minutes for 8 sets
1 Power Clean
1 Hang Power Clean
Athlete Notes:
-Starting at 65% of your 1RM Hang Power Clean and increasing every other round. Aim to finish @85%+ if possible.
-Do should not set the bar down between the two movements.
WOD – 20 minute AMRAP
Run (200m, 400m, 600m…)
8 Handstand Push-Ups
10 Pistols
12 Toes To Bar
L3: Increase reps by 2 on each movement
L2: As written (RX)
L1: 2 Wall Walks and 12 Straight Legged Raises
Athlete Notes:
-Big Gymnastic workout today. For a lot of people these are challenging skills so scale the movement or reps as needed.
-The primary goal is to get into the round of the 800m run.
-If you know you struggle with these movements and will be a bit slower, try to run faster. If you know you're good with these movements then run at a pace that will allow you to maintain good intensity when you begin working through the gymnastic movements.
Score = Rounds + Reps (200m Run = 2 reps, 400m Run = 4 reps, etc)
Friday
Strength
Turkish Get Up
15 minutes to work on TGUs, with increasing load every other set
WOD – for time, 20 min cap
Back Squats (5-4-3-2-1-1-2-3-4-5)
Burpees (21-18-15-12-9-9-12-15-18-21)
L3: 75% of your 1 rep max
L2: 70% of your 1 rep max (RX)
L1: 60% of your 1 rep max
Athlete Notes:
-Today's workout is centered around the Back Squats. Select a weight that will make each set of reps challenging. Each set of Back Squats should be completed unbroken.
-The Burpees are your opportunity to get away from the barbell and the portion of the workout that will raise your heart rate. Be sure to find a rhythm here that allows you to control your breathing and try to recover before your next set of Squats.
Score = Time