Monday
Strength
Front Squat
6 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)
WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)
After each set, complete a 200m run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-It’s going to feel like a lot of running at the beginning but that will change towards the back half of the workout.
-If the 200m Run is taking significantly longer than 1 minute, decrease the distance.
-As a reminder, a Renegade Row starts in a Plank with your Dumbbells, then it’s a Dumbbell Row on the Left, Dumbbell Row on the Right, and a Push-Up.
Score = Rounds + Reps
Tuesday
WOD – for time, 30 minutes
30 Dumbbell Snatch
30 Toes To Bar
30 Second Echo Bike Sprint
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Single Dumbbell Goblet Squats
30 Second Echo Bike Sprint
30 Sit Ups
Rest 1 minute
30 Dumbbell Snatch
30 Ring Dips
30 Second Echo Bike Sprint
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Suitcase Lunge
30 Second Echo Bike Sprint
30 Sit Ups
L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb
Athlete Notes:
-Consider your dumbbell load, ideally picking a weight you can do in 1-2 sets.
-Go hard during the bike sprint, aiming for 8/6 cals on the Bike each time.
-Because this WOD is higher volume, you will see slightly lighter prescribed weight. It will also be a real challenge given all the ab work.
Score = Time
Wednesday
Skill
Handstand Push-Ups
Option 1: 14 min to work on HSPU technique
Option 2: 14 min E2MOM of consistent HSPU sets
Option 3: 10 min max HSPUs, but these must be completed in unbroken sets of 5
WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest
L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB
Athlete Notes:
-The main movements to focus on are the Kettlebell Swings & Wall Balls. Push to go unbroken or as close as possible on each of those stations to accumulate as many reps as possible.
-On the Row, the 15/12 Calories should be completed within 45-50 seconds. If you are going slower than that, decrease the Calories to 13/10.
Score = Total Kettlebell Swings & Wall Ball Reps
Thursday
Strength
Power Clean
Complete a 6x4, increasing in weight every two sets:
2 sets at 66%
2 sets at 75%
2 sets at 85%
WOD – 19 minutes
7 min AMRAP
7 Dual Dumbbell Deadlift
7 Dual Dumbbell Push Press
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders
2:00 minute rest
5 min AMRAP
7 Dual Dumbbell Deadlift
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders
2:00 minute rest
3 min AMRAP
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Each WOD is a relatively short duration but your heartrate will spike, so the goal is to move consistently throughout each AMRAP.
-On the Dumbbell Deadlift, focus on good form. Your Dumbbell heads just need to tap the ground.
-Given the low volume, each movement should be done unbroken.
Score = Total Burpee Reps
Friday
Strength
Bench Press
Complete a 4x10, holding between 70%-75% of your 5 RM
WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Overhead Squats
400m Run
20 Chest To Bar Pull-Ups
400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-Chipper style workout to end the week. The goal is to complete it under the time cap.
-On the runs, try to maintain a strong pace which should leave you with roughly 2:30 to complete each set of work (C2B, OH Squats, Thrusters, and C2B).
-If you want an extra challenge on the Kipping/Chest To Bar Pull-Ups, scale up to 20 Strict Pull-Ups or 10 Muscle Ups.
Score = Time