Monday
Strength
Deadlift
Every 1:30 minutes for 6 sets:
2 Deadstop Deadlifts + 2 Deadlifts @75-80%
WOD – 4 rounds for time, 24 min cap
500/400m Row
40 Box Jump Overs
20 Dumbbell Hang Clean and Jerks
Rest 1:00 minute between sets
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal is to get each set sub 5:00 minutes.
-Try to have good intensity from the first set. Don't use that as a gauge to feel it out, treat each round as if you only have one set to do.
-You should aim to go unbroken on the Dumbbell Hang Clean and Jerks.
Score = Time (including rest)
Tuesday
Strength
Power Snatch
Every 1:00 minute, complete a set:
2 x 3 @60-65%
4 x 2 @70-85%
1 x 3 @60%
Athlete Notes:
-The main focus on the 4 sets of 2 reps in the middle. Ideally you are building up to something moderate to heavy while trying to keep the best technique you can.
-The single set of 3 reps @60% is your opportunity to realign your technique and finish on a good note.
WOD – for time, 10 min cap
21 Front Squats
9 Ring Dips
15 Front Squats
15 Ring Dips
9 Front Squats
21 Ring Dips
L3: 135/95lb, 185/125lb, 205/135lb and Strict Ring Dips
L2: 115/75lb, 155/105lb, 185/125lb (RX)
L1: 95/65lb, 135/95lb, 155/105lb
Athlete Notes:
-This WOD is inspired by the Benchmark workout Elizabeth.
-The priority today is strength work under fatigue. The loading and volume of the Squats will challenge you, coupled with the volume and strength required for the Ring Dips.
-Pick loads & scaling options that will allow you to complete this workout under the time cap. Ideally each set on both movements should be completed in under 3 sets maximum.
-For your Front Squats, take the barbell from a rack today, do not clean it. And for your Ring Dips, switch to Band Assisted Ring Dips if needed.
Score = Time
WOD – for time, 10 min cap
Kettlebell Swings
Calories on Echo Bike
M: 30-23-16
F: 21-15-9
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-The primary goal for today is to finish this workout under the time cap.
-Aim to complete all rounds of your Kettlebell Swings unbroken and maintain a consistent pace on the Bike.
-If desired, you can increase your weight and switch to Russian Kettlebell Swings instead of American Kettlebell Swings.
Score = Time
Wednesday
Strength
Strict Pull-Up
8 minute EMOM
Choose a rep count that you can maintain throughout the entire 8 minutes
WOD – for time, 20 min cap
300 Double Unders
150 Wall Balls
75 Handstand Push-Ups
L3: 25/20lb
L2: 20/14lb (RX)
L1: 20/14lb at 120 reps and Box Pike Handstand Push-Ups
Athlete Notes:
-The primary goal for today is to complete this workout under the time cap.
-You can break this up however you wish as long as you accumulate the desired volume of each movement.
-Try to knock out the Handstand Push-Ups early on when you're the most fresh as both the Double Unders and Wall Balls will fatigue the shoulders.
-Don’t be afraid to scale movements as needed.
Score = Time
Thursday
WOD – 5 rounds, 35 min
Every 7:00 minutes, complete:
400m Run
20 Barbell Box Step Ups
10 Push Press
20 Reverse Lunges
10 Bent Over Row
L3: 95/65lb
L2: 75/55lb (RX)
L1: 45/35lb
Athlete Notes:
-This workout will be challenging to complete in the 7:00 minutes. Keep a steady pace throughout and try to complete the bar work unbroken.
-You will use the same barbell for all movements.
-For the Barbell Box Step Ups, be sure to use a wood box today.
Score = Slowest Round Time
Friday
Strength
Strict Press or Push Jerk
12 minute EMOM
Minute 1-3: 4 reps @65%
Minute 4-6: 3 reps @70%
Minute 7-9: 2 reps @75%
Minute 10-12: 1 rep @80%
WOD – 15 minute AMRAP
10 Pull-Ups
15 Burpees
25 Abmat Sit-Ups
35 Air Squats
L3: 5 Bar Muscle-Ups
L2: As Prescribed (RX)
L1: 15 Ring Rows
Athlete Notes:
-The goal for today is to complete 3-4 rounds total.
-This is a large, high volume bodyweight focused workout today. The sets at each movement are small enough to keep you moving but that is where the pacing comes in. Make sure you work at a pace that doesn't force you to a complete stop but allows you to be smooth and constantly moving.
Score = Rounds + Reps