Monday
Strength
Back Squat
3x3 @75%
3x2 @80%
3x1 @85%
WOD – for time, 16 min cap
500/400m Row
25 Deadlifts
500/400m Row
20 Power Cleans
500/400m Row
15 Shoulder To Overhead
500/400m Row
10 Clean and Jerks
L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb
Athlete Notes:
-Big focus on barbell movements today. The loading for all of these movements is moderate. Try to challenge yourself on completing these within two to three sets maximum.
-The Row in this workout will play a bigger role than you think. Try to find a pace from the start you know you will be able to sustain after the cumulative fatigue from the barbell movements.
Score = Time
Tuesday
Strength
Bench Press
Complete a 6x10 @70%-75%, resting 90 seconds between rounds.
WOD – for time, 24 min cap
50/40 Calorie Echo Bike
40 Ab Mat Sit-Ups
30 Thrusters
20 Ring Dips
1:00 minute Plank
20 Ring Dips
30 Thrusters
40 Ab Mat Sit-Ups
50/40 Calorie Echo Bike
L3: 95/65
L2: 65/45 (RX)
L1: 45/35
Athlete Notes:
-There is a lot of pressing today. However, the loading of the Thrusters should be light and one that you can move through the set of 30 quickly. Today is more about speed and not strength.
-The second set of Ring Dips will be extra difficult coming off of your 1:00 minute Plank.
Score = Time
Wednesday
Skill
Handstand Push-Ups
Complete a large set (70% of your max set) every 90 seconds for 8 rounds.
WOD – 7 min AMRAP
7 Toes To Bar
4 Bar Facing Burpees
1 Squat Clean
L3: 85%+ of your 1RM
L2: 80% of your 1RM (RX)
L1: 70% of your 1RM and Straight Legged Raises
Athlete Notes:
-Short duration workouts today. The goal is to accumulate 5+ rounds of this work.
-On your Squat Cleans make sure you select a weight that is heavy and challenging but one you know you will not miss.
-The main point in this workout is the Toes To Bar and the Bar Facing Burpees. Find a pace from the start that allows you to move from movement to movement consistently for the entire duration. There is never a point in this workout where you should feel the need to stop other than when setting up for your Squat Clean.
Score A = Total Rounds + Reps
WOD – 7 min ascending ladder (2-4-6-8-10…)
Kettlebell Suitcase Lunges
Kettlebell Swings
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-With a short ascending ladder, don’t get caught up in the early rounds but, instead, be prepared and ready for the larger volume rounds that follow.
-Keep your transitions quick and complete the movement (Lunges or Swings) unbroken each time.
-Try your best today to get into round 14+.
Score B = Total Reps
Thursday
Strength
Deadlift
Complete 4 sets of the following @80% of your 1RM
2.2.2 reps (with a 7-10 second rest between each cluster)
Athlete Notes:
-Today we are doing some Cluster style training. A cluster set is a weight training technique that involves breaking up a set into smaller subsets, with short rest periods between each subset.
-With today’s work, each set will consist of 6 reps. However, it is broken up into 3 sets of 2 reps with a 7-10 second rest between each set of 2 reps.
-Cluster sets are often used as a way to increase training volume while still using heavy weights. By breaking up the set into smaller subsets with short rest periods, you can maintain a high level of intensity throughout the set, allowing you to perform more repetitions with a heavy weight than you might be able to do in a straight set. Cluster sets can be effective for building strength, hypertrophy (muscle growth), and power.
WOD – 12 min
Part A: 5 minute AMRAP
5 Power Snatches
5 Box Jump Overs
Rest 2:00 minutes
Part B – for time, 5 min cap
30 Power Snatches
30 Box Jump Overs
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-The challenge with this workout today is the intensity factor.
-For Part A, the goal is to complete 5-6 rounds total. Make sure to select a weight on the barbell that allows you to cycle the 5 reps of Power Snatches unbroken each round. Use the Box Jump Overs as your "rest" to lower the heart rate and let your grip recover, so you can get straight back to work on the barbell.
-For Part B, you will need to pace the Snatches slightly differently. Consider doing quick short reps to keep the barbell moving. On the Box Jump Overs, this is the last movement of the workout, so try and go for broke to finish under the 12 minute cap.
Score = Time
Friday
WOD – 3 rounds, 39 minutes
3:00 minutes to complete:
400m Run + Max Pull-Ups in remaining time
1:00 minute rest
3:00 minutes to complete:
400m Run + Max Push-Ups in remaining time
1:00 minute rest
3:00 minutes to complete:
400m Run + Max Air Squats in remaining time
2:00 minute rest
L3: Strict Pull-Ups
L2: As Prescribed (RX)
L1: Ring Rows and/or Knee Push-Ups
Athlete Notes:
-The primary objective today are the bodyweight movements. Push yourself to accumulate as much volume as possible at each movement.
-With regards to the run, approach this slightly faster than how you would run your first mile in Murph. Ideally each 400m interval should be completed under 2:10 seconds at the most. This is to ensure some volume accumulation on the bodyweight movements. If you need to shorten the run slightly to meet this time, please do so.
Score = Total Reps