Monday
Strength
Bench
Complete the following:
1 x 6 @70%
1 x 5 @75%
3 x 4 @80%
After each set, do 8 Dual Dumbbell Bent Over Rows at a moderate weight.
WOD – 3 rounds for time, 18 min cap
30 Chest To Bar Pull-Ups
20/16 Calorie Echo Bike
10 Thrusters
L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb
Athlete Notes:
-The big piece to be mindful of today is staying engaged on the Echo Bike, try and maintain a consistent time from round to round.
-When looking at your Chest To Bar Pull-Ups, you ideally want to get those reps done in under 2:30. To achieve this, you can either scale the movement itself (Regular Pull-Ups, Banded Pull-Ups, or Ring Rows) or adjust the volume.
-On the Thruster, complete the reps within 2 sets maximum.
Score = Time
Tuesday
WOD – 40 min EMOM
Minute A: 14/10 Calorie Row
Minute B: 20 Kettlebell Swings
Minute C: 70 Double Unders / Single Unders
Minute D: 20 Kettlebell SDLHP
Minute E: Rest*
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-It’s a long WOD today. Aim to complete each movement unbroken, this should allow you 10-15 seconds of rest before the next minute starts.
-If you want an extra challenge, complete a 40 second Plank during the minute rest.
Score = Slowest Time on Row
Wednesday
Strength
Alternating Back Rack Lunges
Complete a 4x10 increasing in weight. Between sets, complete a Banded Monster Walk.
WOD – 4 rounds for time, 20 min cap
21 Toes To Bar
11 Clean and Jerks
21 Box Jumps
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb and Straight Legged Raises
Athlete Notes:
-To complete this workout under the time cap, you need to be completing a round every 5 minutes.
-Break up your Toes To Bar into manageable sets to ensure you can sustain them throughout the entire workout.
-On your Clean and Jerks, it should be a weight you can cycle for quick single reps throughout the entire workout. Be mindful that portion will get taxing, so be sure to find a breathing rhythm early on and don't start too fast.
-The Box Jumps will be a good spot to give your grip a rest, so really try to maximize that before you begin your next set.
Score = Time
Thursday
Conditioning
Bike Sprints
9 minutes of the following:
3 rounds of 0:20 Bike Sprint / 0:40 Rest
2 rounds of 0:30 Bike Sprint / 0:30 Rest
1 round of 0:40 Bike Sprint / 0:20 Rest
3 rounds of 0:20 Bike Sprint / 0:40 Rest
WOD – 18 min AMRAP
20 Alternating V-Ups
10 Skeleton Row
200m Run
Add an additional 200m each Run.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-You will likely be a bit more fatigued for the WOD given today’s Conditioning work.
-Beyond pushing through this fatigue, the challenge today will be the heavy Skeleton Rows. Focus on maintaining a steady pace without too much rest. Aim to complete these in 2 sets max, likely breaking it up into 6 reps and 4 reps.
Score = Rounds + Reps
Friday
Strength
Push Press
Complete a 5x3 at 80% of your 1RM. These must be touch and go reps. Rest 1:30 between sets.
WOD – descending ladder for time, 15 min cap
Burpee Pull-Ups (10-9-8-7-6-5-4-3-2-1)
Snatches (5-5-4-4-3-3-2-2-1-1)
Option: Adjust to Burpees, instead of Burpee Pull-Ups and double the reps.
L3: 155/105lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Given the Burpee Pull-Up was in the Open this year, we will include it in our programming movements forward.
-The goal for this workout today is to complete the desired work under the time cap.
-The loading of the Snatches is towards the moderate to heavy side. Select a weight you have to do singles on but you can move consistently and with good technique on each rep.
-Overall the reps are descending in this workout which means you should try to increase your pace as you near the end. If the Snatches are tough for you, be smooth on them and push your Burpee speed.
Score = Time