Monday
Strength
Front Squat
Complete 5 sets, starting at 70%-75% of your 1RM and increasing the load each set.
2 Pause Front Squat (2 seconds)
3 Front Squats
WOD – for time, 15 min cap
15 Left Arm Dumbbell Clean and Jerks
15 Right Arm Dumbbell Clean and Jerks
60 Abmat Sit-Ups
12 Left Arm Dumbbell Clean and Jerks
12 Right Arm Dumbbell Clean and Jerks
48 Abmat Sit-Ups
9 Left Arm Dumbbell Clean and Jerks
9 Right Arm Dumbbell Clean and Jerks
36 Abmat Sit-Ups
L3: 70/50lb at 20-15-10
L2: 70/50lb (RX)
L1: 50/35lb
Athlete Notes:
-The primary objective today for this workout is to complete it under the time cap. If you can push closer to 12 minutes that would be ideal.
-Select a slightly heavier Dumbbell than usual and focus on cycling that load today. You should be able to complete the 15-12-9 reps on each side within two sets maximum.
Score = Time
Tuesday
Conditioning
Row
Part A: 7 minutes
Partner A completes 15 strokes, then Partner B completes 15 strokes. Alternate back and forth until time cap, trying to complete as many combined meters as possible. Each partner needs their own rower.
Part B: 7 minute EMOM
Complete 7 reps Skeleton Rows every minute
WOD – for time, 20 min cap
35-25-15-5
Dual Dumbbell Bench Press / Floor Press
Toes To Bar
Plate Russian Twists (R & L equals 1 rep)
L3: 70/50lb DB and 35/25lb Plate
L2: 50/35lb DB and 25/15lb Plate (RX)
L1: 35/25lb DB ad 15/10lb Plate
Athlete Notes:
-Great little body building triplet today.
-The primary objective of this workout is to complete it under the time cap. Understand that the sets of 35 & 25 reps will be challenging. That is a significant amount of volume to complete for any movement, so be sure to break your sets up from the start.
-On the Bench Press you should be aiming for 10 reps plus every set and for the Toes To Bar you should be aiming for upwards of 5-7 reps every set.
Score = Time
Wednesday
WOD – 4 rounds for time, 35 min cap
200m Run
30 Russian Kettlebell Swings
60 Kettlebell Toe Taps
200m Run
5 Wall Walks
60 Kettlebell Toe Taps
200m Run
20 Back Rack Lunges
60 Kettlebell Toe Taps
L3: 95/65lb BB and 80/62lb KB
L2: 75/55lb BB and 70/53lb KB (RX)
L1: 55/35lb BB and 53/35lb KB
Athlete Notes:
-Completing today’s WOD under the time cap should be doable, as each round should take approximately 7:30-8:00 minutes.
-If you need to scale up today, consider 10 Handstand Push-Ups instead of Wall Walks and 30 Toe Taps on 30” Box instead of KB Toe Taps.
Score = Time
Thursday
Strength
Strict Press
3x3 @ 75%
2x2 @ 80%
2x1 @ 85%
WOD – 2 rounds, 16 minutes
Every 4:00 minutes to complete:
Station 1:
21/16 Calorie Echo Bike
15 Box Jump Overs
9 Deadlifts
Station 2:
9 Deadlifts
15 Box Jump Overs
21/16 Calorie Echo Bike
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/135lb and 16/12 Calories
Athlete Notes:
-Great leg-dominant interval workout for your Thursday. The primary objective today is to achieve a minimum of 60 seconds of rest each interval.
-Secondary to that, select a Deadlift load that is heavy but a weight you can complete the 9 reps within 1-2 sets.
-The Calories on Bike should take no longer than 2 minutes, so use this as a guide to help you scale, if needed.
Score = Slowest Station
Friday
Strength
Squat Clean
5 reps @ 60%
Rest 1:00 minute
4 reps @ 70%
Rest 1:00 minute
3 reps @ 80%
Rest 1:00 minute
2 reps @ 85%
Rest 1:00 minute
1 rep @ 90%
WOD – descending ladder for time, 15 min cap
50-40-30 reps
Push-Ups
Kipping Pull-Ups
L3: Add a Weight Vest
L2: As Written (RX)
L1: 40-30-20 reps
Athlete Notes:
-Classic Push/Pull stamina workout! The goal for today is to complete this workout under the set time cap.
-This is both a lot of Push-Ups & a lot of Pull-Ups (120 reps of each movement). So make sure you factor that into your scaling options.
-When scaling today, aim to reduce the volume first over scaling the movement itself. If you need to scale the movement, consider: Knee or Box Assisted Push-Ups and Jumping Pull-Ups or Ring Rows.
Score = Time