Monday
Strength
Hang Power Clean
Complete a 5x3 at 75%-85% of your 1RM. Then increase by 10% and complete 3 heavy singles.
WOD – 20 minute EMOM:
Minute 1: 14 Dual Dumbbell Box Step-Ups
Minute 2: 14 Handstand Push-Ups
Minute 3: 20/16 Calorie Row
Minute 4: Rest or 45 second Plank
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-If you need to scale the Handstand Push-Ups, your options are: (1) reduced HSPU reps, (2) 4 Wall Walks, (3) 12 Seated Overhead Press.
-Today is all about the Row. Ensure you are going hard on the Row given you have a 1:00 minute rest afterwards.
Score = Slowest Row Time
Tuesday
Skill
Double Unders
Complete a 10 minute EMOM, aiming for about 30 seconds of work each round. If you are still working on this skill, use this time to practice. (Don’t forget to bring your rope today!)
WOD – 5 rounds, 14 min
2:00 AMRAP of:
10 Lateral Burpees Over Barbell
10 Front Squats
Max Calories on Echo Bike or C2 Bike
Rest 1:00 minute between rounds.
Athlete Notes:
-The Burpees are first so your heartrate is elevated before you hit the Front Squat.
-As for max calories, you can also choose to do this on a Rower or SkiErg today.
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Calories
Wednesday
WOD – 35 min AMRAP
Run (200m, 400m, 600m, 800m…)
20 Dumbbell Snatches
30 Russian Kettlebell Swings
40 Jumping Lunges
L3: 70/50lb and 80/62lb
L2: 50/35lb and 70/53lb (RX)
L1: 35/35lb and 53/35lb
Score = Rounds + Reps (each meter run is 1 rep)
Thursday
Strength
Bench
Complete a 4x5 at 75% of your 1RM. Then drop down to 40%-45% and complete 1 set of:
10 reps
20 second hold
10 reps
20 second hold
10 reps
WOD A – for time, 5 min cap
Ground to Overhead ladder (25 reps at weight)
L3: 15lb, 25lb, 35lb, 45lb, 55lb
L2: 10lb, 15lb, 25lb, 35lb, 45lb (RX)
L1: 5lb, 10lb, 15lb, 25lb, 35lb
WOD B – for time, 14 min cap
90 Alternating V-Ups
70/50 Calories on Echo Bike
50 Skeleton Rows
Break the work up any way you would like today.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score A = Time or Total Reps Completed
Score B = Time
Friday
Strength
Bulgarian Split Squat
Complete a 4x8, increasing in weight 1-2 times.
WOD – 5 rounds for time, 18 min cap
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
L3: 155/105lb
L2: 155/105lb (RX)
L1: 135lb/95lb
Athlete Notes:
-Today is a CrossFit Hero WOD called “DT”. The RX weight is 155/105lb but if this is out of reach, just go heavier than you normally would.
Score = Time