Monday
WOD – 4 rounds, 40 minutes
10 minutes to complete:
400m Run
20 Single Dumbbell Alternating Hang Clean and Jerks
20 Burpees
20 Single Dumbbell Alternating Hang Snatches
400m Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary focus for today is to complete each set in under the 10 minute time frame. You want to aim for consistency in your round times and making sure you have similar run paces on the first and second run.
-Secondly, select a weight on the Dumbbell that allows you to complete all 20 reps unbroken.
-The Burpees is likely where a lot of people will slow down, so try your best to stay mentally focused and strong through those 20 reps.
Score = Fastest Round Completed
Tuesday
Skill
Kipping Work
WOD – 16 min AMRAP
10 Front Squats
10 Front Rack Lunges
10/7 Calories on Echo Bike
10 Back Squats
10 Back Rack Lunges
10/7 Calories on Echo Bike
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-Today has a lower body focus and your quads and glutes will feel this quickly. Make sure you pick a weight that will allow you to continue to move through this work without too many breaks.\
-Aim to tackle this work using a steady pace throughout the full 16 minutes duration.
Score = Rounds + Reps (1 Calorie = 1 Rep)
Wednesday
Strength
Deadlift
Complete a 5x8 at 70%-75% of your 1RM.
WOD – for time, 24 min cap
1500/1200m Row
150 Double Unders
1000/800m Row
100 Double Unders
500/400m Row
50 Double Unders
Complete a 60 second Plank after each set of Double Unders
L3: 90 second Planks
L2: As Prescribed (RX)
L1: 1.5x Single Unders
Athlete Notes:
-The focus for this workout is to complete it under the time cap.
-This is a good opportunity to practice your Double Unders under fatigue.
-Be sure to find a challenging pace that is sustainable on the Rower and one you can potentially build upon.
Score = Time
Thursday
Strength
Snatch
Complete 7 sets of the following, increasing weight every couple of rounds:
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
If you are new to this movement, use this time to practice your technique.
WOD – for time, 18 min cap
2:00 minutes on / 1:00 minute off
25 Wall Balls
Max Power Cleans in remaining time
Once you accumulate 32 Power Cleans, hop on a bike until the 18 min cap
L3: 25/20lb WB and 185/125lb BB
L2: 20/14lb WB and 155/105lb BB (RX)
L1: 14/10lb WB and 135/95lb BB
Athlete Notes:
-The objective today is intensity on each interval. We're looking for a minimum of 60 seconds of time on the barbell accumulating reps.
-The goal is to select a weight you know you can cycle for small sets to ideally accumulate the 32 reps within 5 rounds. This equals out to be about 6-8 reps per round at minimum. (Just a reminder that if you are going to drop, you need to grab pads).
-On your Wall Balls, it is important to ensure you select a Wall Ball weight and rep number that allows you to complete the movement unbroken or within at least 60 seconds.
Score = Time
Friday
Strength
Farmers Carry & Ring Dips
Complete 8 rounds:
45 seconds of Farmers Carry
15 second transition
45 seconds of Ring Dips
15 second transition
WOD – 5 rounds for time, 15 min cap
10 Overhead Squats
10 Toes To Bar
20 Box Jump Overs
L3: 115/75lb
L2: 95lb/65lb (RX)
L1: 75/55lb
Athlete Notes:
-The primary focus today is to complete this workout under the time cap.
-On the Overheard Squats and Toes To Bar, challenge yourself to complete the first two sets of 10 unbroken, within the remaining rounds within 2 sets maximum.
-And lastly, on the Box Jumps, this is your opportunity to make up any lost time so try your best not to let up during this movement and keep pushing the pace.
Score = Time