Monday
Strength
Bent Over Row
Complete 6x6 at a moderate weight. Challenge yourself today by moving through the lift more slowly, rather than adding more weight. Between each set, complete 20 banded shuffles in order to prepare your body for the workout.
WOD – 10 rounds for time, 25 min cap
10 Thrusters
40 Double Unders / 60 Single Unders
Rest 1:00 minute between rounds
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-Today, we have a high-intensity interval workout designed to challenge you both mentally and physically.
-Challenge yourself to complete this workout in about 20 minutes which means each round should be completed in under 60 seconds. Select a weight on the barbell that allows for quick, unbroken sets of 10 reps.
-Additionally, consider scaling the Double Unders for quicker completion. Today's focus is on intensity rather than skill development.
Score = Time
Tuesday
Skill
Kipping Pull-Ups
8 min EMOM
Pick a rep count that you can be consistent with over the duration of the 8 minutes.
WOD – descending ladder for time, 20 min cap
21-18-15-12-9-6-3 of:
Burpees
Single Kettlebell Box Step-Ups
After each set, complete 10/7 Calories on Echo Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-On the Burpees, aim to keep a steady pace throughout the work. And if you’re competing in the Open this year, consider doing Burpee Bar Touches instead.
-Select a box height that allows your knee to be at 90 degrees when stepping up.
Score = Time
Wednesday
WOD – 32 min E2MOM
30/22 Calorie Row
35 Alternating V-Ups
40 Russian Kettlebell Swings
55 Mountain Climbers (on each leg)
Cash Out: Ab Lab
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Longer duration workout today. However, we are using a slightly lighter weight on the Russian Kettlebell Swings given the higher volume today. Focus on good form throughout all your reps.
-The Mountain Climbers are on each leg, so a total of 110 reps each round. This is not a difficult movement, but it is exhausting. Aim to break these up into 2 sets.
Score = Slowest Row Time
Thursday
Skill
Pistol Squats
10 minutes to practice this skill. If you are proficient, do 50 Alternating Pistols for time.
WOD – for time, 14 min cap
30 Box Jump Overs
20 Power Cleans
10 Wall Walks or 20 Handstand Push-Ups
20 Power Cleans
30 Box Jump Overs
L3: 155/105lb and 30/24”
L2: 135/95lb and 24/20” (RX)
L1: 115/75lb and 24/20”
Athlete Notes:
-The primary objective today is to complete this workout under the time cap. This will not be easy, considering the volume of reps you have to complete.
-Remember that this is a back end workout where you need to save energy for the Wall Walks. You should be aiming to complete the 10 reps within 2:30 minutes max.
-On the Cleans, find a consistent pace and try to keep moving one rep after the other.
Score = Time
Friday
Strength
Single Leg Romanian Deadlift
Complete 5x6 on each leg, increasing in weight every other set.
WOD – 3 rounds, 22 minutes
6 minute AMRAP
400m Run
30 Wall Balls
20 Alternating Dumbbell Snatches
Max Muscle-Ups in remaining time
Rest 2:00 minutes between rounds
L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb
Athlete Notes:
-Great interval workout to end your training week.
-The goal is to get a minimum of 90 seconds of time on the Muscle-Ups. If you're great at Muscle-Ups, this is a chance to try and develop some volume under fatigue. If you're working on the skill, where you're at will determine how you scale. You can choose to scale to Band Assisted Muscle-Ups, Chest To Bar Pull-Ups, Kipping Pull-Ups, Band Assisted Pull-Ups, or Jumping Pull-Ups.
-The Run, Wall Balls, and Snatches are simply just the buy-in to the gymnastics work, you should be aiming to work through those at a pace that will allow you to not only have enough time, but also the energy, to accumulate reps.
-Ideally both the Wall Balls & Dumbbell Snatches should be completed in two sets maximum.
Score = Total Muscle-Up Reps