Monday
Strength
Deadlift
4 minute EMOM: 3 reps at 75%
4 minute EMOM: 2 reps at 85%
4 minute EMOM: 1 rep at 90%+
WOD – for time, 21 min cap
30 Pull-Ups
Half Leg Crank
800m Run
20 Chest To Bar Pull-Ups
Half Leg Crank
400m Run
10 Strict Pull Ups
Half Leg Crank
200m Run
L3: Adjust Strict Pull-Ups to 10 Weighted Strict Pull-Ups or 7 Bar Muscle Ups
L2: As Written (RX)
L1: Scale as needed
Athlete Notes:
-You should be completing each gymnastics set in ~3-5 sets.
-Considering the longer duration time cap, we’re looking for you to challenge yourself with your scaling options. Here are some scaling options to choose from: Band Assisted Kipping/C2B/Strict Pull-Ups, Jumping Pull-Ups, and/or Ring Rows.
-A Leg Crank is 20 Air Squats, 20 Jump Squats, 20 Lunges, 20 Jump Lunges. For today, cut that in half and complete 10-10-10-10.
Score = Time
Tuesday
WOD – 10 rounds, 30 minutes
Every 3:00 minutes, alternate between the following sets:
Rounds 1, 3, 5, 7,and 9:
50 Double Unders / 75 Single Unders
30 Wall Balls
15 Dual Dumbbell Bench Press
Rounds 2, 4, 6, 8, and 10:
500/400m Row
L3: 25/20lb and 70/50lb
L2: 20/14lb and 50/35lb (RX)
L1: 14/10lb and 35/25lb
Score = Slowest Row
Accessory Work
5x10 of:
Barbell Good Mornings (moderate load)
Weighted Prone Swimmers (light load)
Wednesday
Strength
Ring Dips & Bicep Curls
5 rounds of:
Max Ring Dips + 20 Alternating Bicep Curls
WOD – 5 rounds for time, 18 min cap
10/7 Calories on Echo Bike
20 Alternating Dumbbell Snatch
10 Suitcase Lunge (5L/5R)
20 Russian Kettlebell Swings
E5MOM (starting at 0:00): 5 Devil’s Press
L3: 70/50lb DB and 80/62lb KB
L2: 50/35lb DB and 70/53lb KB (RX)
L1: 35/25lb DB and 53/35lb KB
Athlete Notes:
-The Bike is intended to be about 45-60 seconds of work. If you are finishing this in less than 40 seconds, increase your calories. If you are still on the bike after one minute, shorten your calorie count.
Score = Time
Thursday
Strength
Clean
Complete a 6x5 touch and go, starting at 50% of your 1RM and increasing weight with each set
WOD – for time, 21min cap
5-4-3-2-1-1-2-3-4-5
Front Squats (70%-75% of your 1RM)
10-8-6-4-2-2-4-6-8-10
Hand Release Push Ups
After each set, including the final set, complete 10 Sit Ups
L3: Double the Push-Ups
L2: As written (RX)
L1: Knee Push-Ups
Score = Time
Friday
Strength
Push Press
Complete a 5x5, starting at 60% of your 1RM and increasing the load each set
WOD – 2 rounds, 20 minutes
Every 10:00 minutes, complete 20-14-8 of:
Single Dumbbell Alternating Box Step-Ups
Toes To Bar
Deadlifts
L3: 70/50lb and 185/135lb
L2: 50/35lb and 155/105lb (RX)
L1: 35/25lb and 135/95lb
Score = Slowest Set