Monday
Skill
Handstand Push-Ups
Complete a (close to) one set max, then reduce reps to 50% and complete 6 additional sets. For those that don’t have HSPUs, use this time to work on the movement.
WOD – 3 rounds for time, 20 min cap
20 Burpee Bar Touches
30 Toes To Bar
40 Dual Dumbbell Front Rack Lunges
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb and Straight Legged Raises
Athlete Notes:
-The primary objective today is to complete this workout under the time cap which will require some pacing from the start. This is a workout where we want to hold consistent round splits or perhaps even increase your effort as you work from round to round.
-The main movement you will have to scale will be the Toes To Bar. Ideally you should be aiming to complete the desired reps within 3 sets maximum each round. So pick a rep number or option that will allow for this.
-On the Dumbbell Lunges, make sure you select a load that you can complete at least 20 reps unbroken before putting the Dumbbells down.
Score = Time
Tuesday
Strength
Bench Press
Complete the following, taking a 60 second rest between sets.
3 x 3 @80%
3 x 2 @85%
WOD – 3 rounds for time, 10 min cap
15/10 Calorie Echo Bike
25 V-Ups
10 Deadlifts
Cash out: 1 mile Run
L3: 225/155lb
L2: 185/125lb (RX)
L1: 155/105lb
Athlete Notes:
-This is a very short, sharp workout today with the primary objective to complete it under the time cap.
-Be mindful of starting too fast on the Echo Bike, but you will have to keep a strong pace in order to finish on time.
-Ideally when you're looking to scale your Deadlifts, select scaling options that have you completing the desired reps within no more than 3 sets total.
Score A = WOD Time
Score B = 1 Mile Run Time
Wednesday
WOD – 4 rounds, 37 minutes
3 minutes of Rowing
1 minute of Rest
2 minutes of Wall Balls
1 minute of Rest
1 minute of KB Swings
1 minute of Rest
L3: 25/20lb WB and 70/53lb KB
L2: 20/14lb WB and 53/35lb KB (RX)
L1: 14/10lb WB and 35/26lb KB
Athlete Notes:
-Beware, it’s a trap! Even though this workout wants max reps/meters at each station, there needs to be some form of pace from the start. You will want to try and keep relatively consistent numbers from set 1 all the way to set 3.
-If you are looking for a guide, aim for 500m-750m on the Row, anywhere between 40-60 reps for Wall Balls, and about 25-30 on the Swings.
Score A = Total Row Meters
Score B = Total Wall Ball Reps
Score C = Total Burpee Reps
Thursday
Strength
Front Squat
Complete 5 sets holding at @70%-75% of your 1 rep max Front Squat:
1 Pause Front Squat
2 Front Squats
1 Pause Front Squat
Athlete Notes:
-On the pause reps, make sure you pause for a total of 2 seconds in the bottom position.
-This complex really challenges you to maintain a strong front rack position and not let your elbows drop down dramatically.
WOD – descending ladder for time, 14 min cap
18-12-9-6 of:
Power Snatches
Chest To Bar Pull-Ups
If you finish in under 10 minutes, start to climb back up the ladder.
L3: 135/95lb and 24-18-12-6 Chest To Bar Pull-Ups
L2: 115/75lb (RX)
L1: 95/65 and Kipping Pull-Ups or Band Assisted Pull-Ups
Athlete Notes:
-Looking at the reps today, it is 45 Power Snatches & 45 Chest To Bar Pull-Ups.
-On the Power Snatch, make sure you select a weight that is moderate to heavy. However, it shouldn’t be so heavy that you fail any reps or take large amounts of rest between reps.
-On your Chest To Bar Pull-Ups, make sure you scale them in a way that you are able to complete the desired reps within 3-4 sets maximum on each number. If you are scaling to Ring Rows, should you do 1.5x the reps (27-18-12-9).
Score = Time
Friday
Skill
Double Unders
If you are proficient at this movement, complete 500 Double Unders for time. If you are still working on this skill, use this time to practice.
WOD - 3 rounds, 30 minutes
Minute 1: 100m Run
Minute 2: 1 round of DT
Minute 3 & 4: 200m Run
Minute 5 & 6: 2 rounds of DT
Minute 7 & 8: 400m Run
Min 9 & 10: Rest
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Athlete Notes:|
-It is a heavy barbell complex today. Pick a challenging weight that allows you to complete the work in the prescribed time frame.
-One round of DT = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks
Score = Fastest 2 Rounds of DT Time