Tuesday
Strength
Farmer’s Carry
Complete four 200m Farmer's Carries
WOD – 12 min EMOM
Minute A: 11/7 Cals on Echo Bike
Minute B: 20 Sit Ups
Minute C: 50 Double Unders
No Levels Today
Athlete Notes:
-You can make this one as difficult or as easy as you’d like. For many of us, today is just about Murph recovery.
-The Bike work will likely take you close to the full minute (but if that’s not the case, increase the calorie count as needed). While the Sit Ups and Double Under work should take anywhere from 30-45 seconds, so you can expect a little built-in rest.
Score = Slowest Bike Time
Wednesday
Strength
Power Clean
Complete a set every 3:00 minutes, starting at 65% of your limiting movement and increasing each round. Aim to finish at 85%+ if possible. You can set the bar down after the Power Clean but must hang on to it after the Squat Clean.
6 sets:
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
WOD – 15 min AMRAP
6 Box Jumps
9 Shoulder To Overhead
12 Toes To Bar
L3: 155/105lb and 30/24"
L2: 135/95lb and 30/24" (RX)
L1: 115/75lb and 24/20"
Athlete Notes:
-The big factor today to consider is the volume of Shoulder To Overhead at the specific load & volume of Toes To Bar. Both of these movements should be broken up from the start to ensure you don't go over your threshold too early on. Aim for two sets on the Shoulder To Overhead & three sets maximum on the Toes To Bar to have the best success possible.
-If you need to scale the Toes To Bar, stary by reducing to 14 reps. If that’s not attainable, do 18 Straight Legged Raises. If you need to scale beyond that, complete 18 Hanging Knee Raises.
Score = Rounds + Reps
Thursday
Strength
Handstand Push-Up
Every 90 seconds for 8 rounds, complete a large set of HSPUs. Try to maintain this rep count for the entire duration.
If you don’t have a HSPU, use this time to practice.
WOD – descending ladder for time, 24 min cap
50-40-30-20-10
Dual Dumbbell Front Rack Lunges
Russian Kettlebell Swing
Between each round, complete a 400m run
L3: 70/50lb DB and 70/53lb KB
L2: 50/35lb DB and 53/35lb (RX)
L1: 35/25lb DB and 35/26lb
Athlete Notes:
-This is a high volume Lunge day so select your load carefully. Aim to complete the larger rep counts in 3 sets max.
-Consider the run your active rest. This should give you an opportunity to bring your heartrate back down after the Kettlebell Swings and bring some life back to your legs before moving into the next set of Lunges.
Score = Time
Friday
Strength
Power Snatch
15 minutes to establish max weight 3 Position Snatch. Remember, you must hang on to the barbell for the entire set.
1 Snatch Above the Knee
1 Snatch Below the Knee
1 Snatch From the Floor
If you are fairly new to Snatch, you can also use this time to work on technique.
WOD – 16 min AMRAP
15 Deadlifts
20 Wall Balls
25/17 Calorie Row
L3: 225/155lb and 25/20lb
L2: 185/125lb and 20/14lb (RX)
L1: 155/105lb and 14/10lb
Score = Rounds + Reps
Athlete Notes:
-Come to an early class today to get your fitness in before the 10th Anniversary Party/Flip Cup Tournament tonight!