Monday
Strength
Snatch
Complete a 3x3 starting at 70% and increasing the load with each set, aim to finish at 80%. Then, complete a 4x5 reducing weight as needed so that these can be quick touch-and-go reps.
WOD – for time, 25 min cap
30/24-24/20-18/16-12/9
Calorie Row
Jump Lunges (on each leg)
Rest 5:00 minutes
12/9-18/16-24/20-30/24
Calorie Row
Single Dumbbell Box Step-Ups
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The main goal is to complete each part in under 10 minutes. This will ensure you complete this workout under the time cap.
-This workout is very heavy on the legs, especially paired with the Rower. So make sure today you start on the Rower with a pace you can sustain and maybe potentially build upon rather than starting fast and falling off.
-Try your best to keep your transitions smooth and get right to work on the Lunges and Step-Ups.
Score = Time
Tuesday
Strength
Tempo Back Squat
Complete a 4x6 with a 3-3-3-3 tempo. Self directed loading today, the focus is on the tempo and maintaining the count as much as possible.
WOD – for time, 16 min cap
15 Hang Power Cleans
30 Toes To Bar
15 Hang Power Cleans
30 Handstand Push-Ups
15 Hang Power Cleans
30 Pull-Ups
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Spicy weightlifting & Gymnastics workout today!
-The primary objective today is to complete this workout under the time cap. Secondary to that, challenge yourself in the Gymnastic elements. Reduce the volume on each movement if it allows you to practice a harder variation. Use this opportunity to build up not only the capacity but also the confidence in the movement.
-Make sure today you select a load you can complete the desired 15 reps 2-3 sets each time.
Score = Time
Wednesday
WOD – descending ladder for time, 40 min cap
Alternating V-Ups (20-18-16-14-12-10-8-6-4-2)
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Alternating Dumbbell Snatch (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)
After each set, complete 14/10 Calories on the Bike
L3: 70/50lb DB, 225/155lb BB, and 25/20lb WB
L2: 50/35lb DB, 185/125lb BB, and 20/14lb WB (RX)
L1: 35/25lb DB, 135/95lb BB, and 14/10lb WB
Athlete Notes:
-Today’s workout should be doable in the allotted time, you’ll just need to continue
-These are high volume reps, but you will have Bike breaks before you get back into your next set. Scale your weight so you can complete each set unbroken.
-On the Bike, make sure you pick a pace that is challenging, but something you can maintain throughout the duration of the workout.
Score = Time
Thursday
Skill
Rope Climb
10 min AMRAP
Complete 1-2 Rope Climbs, followed by a 1:00 minute Plank
If you are still working on your Rope Climb, use this time to practice
WOD – for time, 20 min cap
250 Russian Kettlebell Swings
Every time you break, complete a 400m Run
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-This will be a difficult WOD to complete. You should try to hang on for larger sets but expect to run at least 5 times.
-Another approach to consider is picking a rep count at the beginning (e.g. 30-40 reps) and maintaining that throughout the duration.
-The movement is Russian Kettlebell Swings rather than American, so the weight will feel a little bit lighter today.
Score = Time
Friday
Skill
Double Unders
Complete a 10 min EMOM of 30 seconds on / 30 seconds off.
WOD – for time, 14 min cap
60 Air Squats
30 Dual Dumbbell Shoulder To Overhead
15 Burpee Bar Touches
40 Air Squats
20 Dual Dumbbell Shoulder To Overhead
10 Burpee Bar Touches
20 Air Squats
10 Dual Dumbbell Shoulder To Overhead
5 Burpee Bar Touches
Cash out (to be completed as a group):
100 Blank Bar Bicep Curls
L3: 70/50lb and 30-20-10 Pistols instead of Air Squats
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Today, the priority with this workout is to complete the Dumbbell Shoulder To Overhead reps within minimal sets. Secondary to that, focus on your overall time to complete the workout.
-Don't underestimate the difficulty of the Air Squats and Burpees, be ready for those reps to be challenging and work hard to keep moving through them.
Score = Time