Monday
Strength
Squat Clean
Complete a 4x3 of Hang Squat Cleans at 65%. Rest 1:00 minute between sets.
Then, complete a 4x2 of Squat Cleans increasing weight with every set. Aim to land around 85% of your 1RM.
WOD – 20 minute EMOM
Minute 1: Max Unbroken Bench Press @70%
Minute 2: 120ft Single Dumbbell Suitcase Carry
Minute 3: Max Unbroken Strict Pull-Ups
Minute 4: Rest
L3: 70/50lb and Weighted Pull-Ups
L2: 50/35lb (RX)
L1: 35/25lb and Band Assisted Pull-Ups or Elevated Ring Rows
Athlete Notes:
-Focus on really pushing yourself on the Bench Press & Strict Pull-Ups. You should aim to get upwards of 8-10 reps on both movements.
-If 8-10 reps of Strict Push-Ups is unattainable, scale to Banded Pull-Ups or Elevated Ring Rows.
-100ft will be 4 lengths of the gym, from the first wood column to the third wood column.
Score = Total Bench Press and Strict Pull-Up reps
Tuesday
Skill
Toes To Bar
Use this time to work on your Toes To Bar. If you are already proficient, complete 4-5 max sets, resting 2:00 minutes between attempts.
WOD – 5 rounds for time, 18 min cap
75 Double Unders
10 Bar Facing Burpees
5 Power Snatches
Rest 1:00 minute between rounds
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-The focus for this workout today is moderate to heavy barbell cycling under fatigue, keep that in mind when selecting your weight.
-The primary objective today is to have consistent times across all 5 sets. In order to complete this under the time cap, you’ll need to complete each set in 2:30 minutes.
Score = Time
Wednesday
WOD – 7 rounds for time, 40 min cap
20 Single Dumbbell Clean & Press
20 Single Dumbbell Box Step Ups
20 Alternating V-Ups
200m Medball Run
L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb
Athlete Notes:
-On the Dumbbell work, you don’t need to alternate the weight with every rep, but make sure you complete 10 reps on the left and 10 on the right.
-The Medball Run will become challenging but continue to push your pace here. As for the rest of the movements, you do not need to speed, just aim to keep a steady pace throughout.
-If you finish in under 35 minutes, complete an additional round.
Score = Time
Thursday
Strength
Pause Back Squat
Complete 5x3 at 70% with a 3 second pause at the bottom. Rest as needed between sets.
WOD – 3 rounds, 21 minutes
7:00 minutes to complete:
500m/400m Row
15 Kettlebell Swings
1000m/800m C2 Bike
30 Jump Squats
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Today is a heavy leg day. Keep that in mind when selecting your Squat weight in the strength section.
-As for the workout, your Row and Bike should be completed in under 2:00 minutes each. While your Kettlebell Swings should be done unbroken and the Jump Squats completed in 2-3 sets maximum.
Score = Time
Friday
Skill
Max Height Box Jump
Use the next 15 minutes to find your Max Height Box Jump.
Athlete Notes:
-Remember to keep good form focusing on the explosive hip extension and driving your knees hard into your jump.
-As you start to get up there, you can test yourself first by jumping in front of the box. Have a partner judge your jump height before attempting your max jump.
WOD – for time, 14 min cap
50 Alternating Dumbbell Snatches
40 Single Arm Dumbbell Overhead Walking Lunge Steps
30 Chest To Bar Pull-Ups
40 Single Arm Dumbbell Overhead Walking Lunge Steps
50 Alternating Dumbbell Snatches
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal for today is to complete this workout under the time cap.
-Overall this workout is heavily focused on cycling the Dumbbell so pick a load you know you can move for large sets.
-Try to open with a big set of Snatches. On your last set of Snatches transition straight into the Overhead Lunges. The weight should be light enough that you can do this.
-For Chest To Bar Pull-Ups, scale this movement to ensure you can complete the desired volume within 6 sets maximum. It shouldn't affect the back end of the workout too much so try to finish as strong as you started.
Score = Time