Monday
Strength
Back Squat
Complete a 5x10 at 65%-70% of your 1RM.
WOD – 7 rounds for time, 24 min cap
10/7 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs
1 Rope Climb
Level 3: Legless Rope Climbs
Level 2: As Prescribed (RX)
Level 1: Modified Rope Climb
Score = Time
Tuesday
Skill
Double Unders
7 rounds
50 Double Unders followed by 1 minute plank
WOD – 20 min EMOM
Minute A: 15-12-9-6-3 Deadlifts
Minute B: 6-10 Strict Pull-Ups
Minute C: Max Calories on Rower
Minute D: Rest
No Levels, just increase Deadlift load each round, starting at 50% of your 1RM and finishing around 75% of your 1RM
Score = Total Calories on Rower
Wednesday
Closed
Thursday
WOD – 38 min AMRAP
5 Power Cleans
10 Burpees Over Bar
15 Kettlebell Swings
20 Jumping Lunges
Run (200m, 400m, 600…)
L3: 185/125lb and 70/53lb
L2: 155/105lb and 53/35lb (RX)
L1: 135/95lb and 35/26lb
Score = Rounds + Reps (100m Run = 1 Rep)
Friday
Skill
Kipping Work (Pull-Ups, Toes To Bar, Muscle Ups)
10 min EMOM, pick a rep count you can sustain.
WOD - 22 min
0:00-4:00
Max Calories on C2
4:00-6:00 Rest
6:00-16:00 ascending ladder
Wall Walk (1-2-3…)
Thrusters (1-2-3…)
Sit-Ups (2-4-6…)
16:00-18:00 Rest
18:00-22:00
Max Calories on C2
L3: 135/95lb and HSPUs instead of Wall Walks
L2: 115/75lb (RX)
L1: 95/65lb and Wall Walks only increase every 2 sets (1-1-2-2-3-3…)