Monday
Conditioning
Rowing Intervals
Complete a 500m/400m Row every 4:00 minutes for 5 rounds
WOD – 5 rounds, 15 min
3:00 minutes to complete:
200m Run
15 Toes To Bar
10 Thrusters
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-Sprint intervals today. The primary focus is to complete each round under 2:30 minutes.
-The secondary focus will be trying to complete both movements in as big of a set as you can.
-Given the time between sets being significant, this should help you maintain consistency.
-The weight on your Thruster should be a load you can complete each round of 10 reps unbroken.
Score = Slowest Set
Tuesday
Skill
Rope Climbs
Complete 2 rope climbs every 2:00 minutes for 7 rounds.
WOD – 5 rounds for time, 15 min cap
15 Dual Dumbbell Hang Power Cleans
15 Dual Dumbbell Deficit Push-Ups
15 Wall Balls
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 complete this workout under the time cap. This workout is going to be really challenging on the grip & shoulders today. Keep that in mind when you're thinking about breaking up your movements.
-The load for each movement is light enough you should be able to complete both within two sets maximum.
-The Deficit Push-Ups these will be the most challenging for people, so scale these as needed (e.g. Regular Push-Ups or Knee Push-Ups) to ensure you’re not spending too much time here.
Score = Time
Wednesday
Skill
Handstand Push-Ups
Complete an 8 minute EMOM of Handstand Push-Ups. If you are still working on this skill, use this time to practice.
WOD – 12 minute AMRAP
10 Chest To Bar Pull-Ups
15 Deadlifts
20 Box Jump Overs
Rest 30 seconds between sets
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Athlete Notes:
-The goal is to accumulate between 3-4 rounds total.
-When looking at this workout, make sure you select a weight on the Deadlifts you can complete the 20 reps within two sets maximum.
-On the Chest To Bar Pull-Ups, this is a good day to practice the skill under fatigue. However, keep in mind we don't want to be spending any more than about 60 seconds of time there. Scale the movement to something challenging but something you can keep moving on.
-The Box Jump Overs are the active rest, so try your best to find a good strong rhythm with them from the start.
Score = Rounds + Reps
Ab Lab
Thursday
Strength
Bench Press
Complete a 6x3 at 80% of your 1RM.
If you don’t know your current 1RM or it’s been awhile since you’ve tested it, you can also use this time to find your 1RM. Make sure you have a spotter today.
WOD – 18 minute ascending ladder (10-12-14-16…)
Alternating Dumbbell Snatches
Russian Kettlebell Swings
After each set, complete 1000m/800m on the C2 Bike
L3: 70/50lb DB and 80/62lb KB
L2: 50/35lb DB and 70/53lb KB (RX)
L1: 35/25lb DB and 53/35lb KB
Athlete Notes:
-The primary goal for today is to complete 5+ rounds.
-On the Bike, try to maintain a strong pace. The Dumbbell Snatches & Kettlebell Swings won't stop you dead in your tracks, but rather are two movements that will allow you to consistently move.
-Select a weight that will always allow you to complete the desired reps unbroken each time.
Score = Total Reps (Bike counts as 4 reps)
Friday
100 rounds for time – 40 min cap
1 Burpees
2 Air Squats
3 Sit Ups
4 Alternating Lunges
L3: 110 Rounds
L2: As Prescribed (RX)
L1: 80 Rounds
Athlete Notes:
-This is going to be difficult to complete under the time cap. Keep your transitions quick and if you really want to make up time, consider Jumping Lunges.
-If you’d like to adjust the rep scheme to reduce transitions, consider doing 20 rounds of 5, 10, 15, 20 or 10 rounds of 10, 20, 30, 40.
-From a pacing perspective, you’ll want to be about halfway through at the 17:00-18:00 minute mark.
Score = Time