Monday
Strength
Deadlift
Complete a set every 3:00 minutes:
1 x 5 @75%
1 x 4 @80%
2 x 3 @85%
2 x 2 @90%
WOD – 3 rounds for time, 26 min cap
17/13 Calorie Echo Bike
15 Toes To Bar
13/9 Calorie Echo Bike
15 Chest To Bar Pull-Ups
Rest 2:00 minutes after each round
L3: Increase Bike Calories by 3 reps and increase Toes To Bar and Chest To Bar to 21 reps
L2: As Prescribed (RX)
L1: Straight Legged Raises/Hanging Knee Raises and Regular Pull-Ups/Banded Pull-Ups/Jumping Pull-Ups
Athlete Notes:
-The primary goal for this workout today is to complete it under the time cap. Try to increase your effort as the calories on the Bike decrease.
-For the Toes To Bar & Chest To Bar Pull-Ups, you should be able to complete the 21 reps within 3-4 sets maximum. Scale the movement to achieve this if needed.
Score = Time
Tuesday
Strength
Bulgarian Split Squat
Complete 4x8 on each leg, increasing your weight with each set.
WOD – 20 min EMOM
Minute 1: 15 Push Ups
Minute 2: 45 Seconds of Max Power Snatches
Minute 3: 45 Seconds of Max Push Press
Minute 4: 20 Wall Balls
Minute 5: Rest
L3: 135/95lb and 25/20lb
L2: 115/75lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb
Athlete Notes:
-On the barbell movements, the intent is to pick a weight that you can cycle for quick single reps with good technique. However, if you’re looking for a more cardio-focused workout, go a little lighter today and pick up the pace and if you’re looking for a more strength-based workout, slow down the pace and go a little heavier.
-On the Wall Balls, try to maintain a consistent pace for the full rep count. These 20 reps should take about 45 seconds.
-Keep in mind, technique is really important for today’s work. If you don’t leverage your legs on Wall Balls and/or Push Press and instead over index on upper body strength, this work will become very difficult, very quick.
Score = Total Barbell Reps x Your Weight
Wednesday
WOD – for time, 43 min cap
4 rounds of:
Run (800m-600m-400m-200m)
Dual Dumbbell Lunges (45-40-35-30)
Straight into
4 rounds of:
Row (1000m-750m-500m-250m)
Ab-Mat Sit Ups (60-50-40-30)
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-The goal is to finish in under the time cap. It is a long one with a fair amount of work, so you’ll need to maintain a good, steady pace throughout limiting your breaks.
-On the Dual Dumbbell Lunges, pick a weight that allows you to move consistently. You can hold the Dumbbells in the front rack or down at your side.
-The Sit-Ups should be an area where you can make up time if needed.
Score = Time
Thursday
Skill
Rope Climb
For those that are experienced, complete 1-2 climbs every 1:30 for 7 sets. For those that are new to rope climbs, work on 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 at minimum.
-The loading of the barbell should be on the moderate side and one you have to move for Single reps.
-On the Handstand Push-Ups, considering taking one break in the middle of each set to conserve energy and ensure you can still maintain your sets even on the back end. If you need to scale this movement, you can adjust to Box Pike Handstand Push-Ups, Hand Release Push-Ups, or Seated Press.
-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
Friday
Strength + Conditioning
Bent Over Row with Bike Sprints
6 Rounds
Complete a set of 8-10 Bent Over Rows at a challenging weight. Rest 1:00 minute. Then complete a 20 second Bike Sprint.
WOD – 2 rounds for time, 16 min cap
100 Double Unders
42 Overhead Squats
100 Double Unders
21 Burpee Pull-Ups
L3: 115/80lb
L2: 95/65lb (RX)
L1: 65/45lb and 16 Burpee Pull-Ups or 21 Burpee Bar Touches
Athlete Notes:
-The primary goal for today is to complete this workout under the time cap.
-The two main movements to focus on today include the Overhead Squats & Burpee Pull-Ups.
-On the Overhead Squats, pick a weight that you're confident you can complete the reps within 3 sets maximum.
-On the Burpee Pull-Ups, just try to stay moving through those as much as possible. It’s a decent amount of reps, attacking those with the right pace is important to ensure your success today. If you need to scale, adjust to Burpee Bar Touches. (The standard is the same as it was for 23.2.)
Score = Time