Monday
Conditioning
Row
With a partner, complete 10 rounds of 500m/400m Row, YGIG style (each person is completing 5 rows)
WOD – 14 min ascending ladder
Overhead Squats (3-6-8…)
Handstand Push-Ups (2-4-6…)
Calories on Echo Bike (2-4-6…)
Athlete Notes:
-If you’d prefer to do Front Squats instead of Overhead Squats, keep the same rep count but just increase the load.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Total Reps
Tuesday
Strength
Turkish Get-Up
Review technique, then 10 minutes to practice
WOD – 2 rounds, 24 min
4 minute AMRAP
9 Chest To Bar Pull-Ups
7 Power Cleans (unbroken)
5 Burpee Over Bar
Rest 2:00 minutes
4 minute AMRAP
9 Toes To Bar
7 Deadlifts (unbroken)
5 Burpee Over Bar
Rest 2:00 minutes
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Reps
Wednesday
Strength
Bench Press
2 x 5 at 75%
2 x 4 at 80%
2 x 3 at 85%
WOD – 3 rounds, 19 min
5 minute to complete:
20 Wall Balls
25 Lateral Box Jump Overs
20 Power Snatches
Max Sit-Ups in remaining time
Rest 2:00 minutes between rounds
L3: 115/75lb and 25/20lb and 30 Wall Balls
L2: 95/65lb and 20/14lb (RX)
L1: 65/45lb and 14/10lb
Score = Total Sit-Up Reps
Thursday
WOD – for time, 40 min cap
8 rounds of:
15 Kettlebell Swings
15 Push Press
10 Back Rack Lunges
10 Renegade Rows
E5MOM (including 0:00): 200m Run
L3: 70/53lb KB, 95/65lb BB, and 70/50lb DBs
L2: 53/35lb KB, 75/55lb BB, and 50/35lb DBs (RX)
L1: 35/26lb KB, 65/45lb BB, and 35/25lb DBs
Athlete Notes:
-Today’s prescribed weights may look lighter than normal but this is a very high volume workout so keep that in mind when selecting your load.
Score = Time
Friday
Skill
Double Unders
10 min to complete max unbroken sets of 25 DUs
If you’re still working on this skill, use this time to practice
WOD – 12 min AMRAP
9/7 Calorie Row
4 Strict Pull-Ups
6 Thrusters
L3: 135/95lb and 7 Strict Pull-Ups
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Your shoulders may be fatigued after yesterday’s workout. But remember, on the Thrusters and the Row, your legs should be doing the majority of work.
Score = Total Thrusters
Wrap Up – 10 min
Option A: Zone 2 cardio on Bike
Option B: Stretch/Mobilize