Monday
Strength
Back Squat
2 x 8 at 65%
2 x 8 at 70%
1 x 6 at 80%
1 x 6 at 85%
WOD – 6 rounds for time, 22 min cap
10 Dual Dumbbell Step-Ups
10 Devil Press
10 Dual Dumbbell Step-Ups
Rest 1:00 between rounds
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Slowest Round
Tuesday
Strength/Skill
Deadlift and Handstand Push Ups
14 min EMOM (alternating back-and-forth between the movements)
Handstand Push Ups: Complete a sub-maximal set every other minute, if you don’t have a HSPU, use this time to practice
Deadlift: 5 reps at 75%-80%
WOD – for time, 15 min cap
5-10-15
Power Cleans
10-20-30
Dual Dumbbell Bench Press
After each set of reps complete 100 Double Unders
L3: 135/95lb and 70/50lb
L2: 115/75lb and 50/35lb (RX)
L1: 95/65lb and 35/25lb
Score = Time
Wednesday
Strength
Farmers Carry and Wall Sit
Complete 6 rounds of a Farmers Carry (down and back twice), followed by a 45 second Wall Sit. Try to increase weight on the Farmers Carry 2-3 times. If the Wall Sit is easy, hold a plate out front.
WOD – 3 rounds, 21 min
7:00 minutes to complete:
30/24 Calorie Row
15 Burpees On Plate
30 Wall Balls
15 Toes To Bar
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round
Thursday
Strength
Back Rack Lunges
Complete a 5x10, increasing weight with each set. Take ample rest between sets.
WOD – 16 min Tabata
Push Press
Kettlebell Sumo Deadlift High Pull
Front Squats
Russian Kettlebell Swings
L3:105/75lb and 70/53lb
L2: 95/65lb and 53/35lb (RX)
L1: 75/55lb and 35/26lb
Score = Total Reps
Friday
WOD – 45 min
0:00-15:00
21-15-9
Dumbbell Snatches
Pull-Ups
400m Run
15:00-30:00
5 min on Echo Bike (moderate pace)
5 min on Echo Bike (30 sec sprint / 30 sec rest)
5 min on Echo Bike (moderate pace)
30:00-45:00
21-15-9
Dumbbell Snatches
Sit-Ups
400m Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Calories on Bike