Monday
Skill
Toes To Bar
10 min “Death By”
Athlete Notes:
-Pick a starting number of 1, 2, 3, 4, or 5 and increase by 1 rep each minute.
-If you fail, rest 1 minute and then decrease reps by 2 to finish out the EMOM.
-If you don’t have Toes To Bar, you can modify to Straight-Legged Raise or Hanging Knee Raise but you’ll likely want to select a higher starting number.
WOD – 5 rounds, 20 min
Every 4:00 minutes, complete:
300m Run
20 Wall Balls
10 Shoulder To Overhead (60%-65% of your 1RM)
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round
Tuesday
Strength
Bench Press
Complete a 5x10 at 65%-70% of your 1RM
WOD – 4 rounds for time, 18 min cap
16 Dumbbell Hang Cleans
80 Double Unders
16 Single Dumbbell Box Step Ups
16/11 Calorie Echo Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Wednesday
Strength
Deadlift
5x3 at 70%
4x2 at 75%
3x1 at 80%
WOD – for time, 15 min cap
Buy In: 30 Ring Dips
5 Rounds:
10 Back Rack Lunges
10 Hang Power Snatches
Cash Out: 30 Ring Dips
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Thursday
Strength
Front Squats
1x5 at 70%
1x4 at 75%
2x3 at 80%
2x2 at 85%
3x1 at 90%
WOD – 7 rounds, 21 min
2 min on / 1 min off of:
5 Pull-Ups
7 Russian Kettlebell Swings
9 Squat Jump
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Athlete Notes:
-Pick up where you left off each time.
-The Squat Jumps will be challenging after today’s strength work.
Score = Total Reps
Friday
WOD – 30 min AMRAP
0:00 – 10:00
Handstand Push-Ups (2-4-6…)
14/10 Calorie Row
10:00 – 20:00
Renegade Rows (2-4-6…)
7/5 Calorie Echo Bike
20:00 – 30:00
Sit Ups (5-10-15…)
14/10 Calorie Row OR 7/5 Calorie Echo Bike
Cash out: 1 Mile Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps of HSPU + Renegade Rows + Sit Ups