Monday
Strength
Back Squat
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
3 x 1 @ 90%
WOD – 5 rounds for time, 14 min cap
12 Alternating Dumbbell Snatches
9 Handstand Push-Ups (or 3 Wall Walks)
6 Shuttle Runs
L3: 70/50lb and Strict Handstand Push-Ups
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The goal for this workout is to complete all 5 rounds under the set 14 minute time cap.
-When thinking about your scaling options for today you should be selecting a Dumbbell load you can complete all sets of 12 reps unbroken.
-The Strict Handstand Push-Ups are going to be the most challenging aspect of this workout today so ensure you scale them appropriately to be able to complete the 9 reps within 1-2 sets.
-1 Shuttle Run = down & back.
Score = Time
Tuesday
Strength
Power Clean
15 minutes to find your 1RM Power Clean. If you’re new to this movement, take this time to practice instead.
WOD – for time, 12 min cap
Bench Press (15-12-9-6-3)
Box Jumps (30-24-18-12-6)
L3: 185/125lb
L2: 135/95lb (RX)
L1: 115/75lb
Athlete Notes:
The goal is to complete this workout under the set time cap. However, this may be difficult as the Bench Press will be on the heavier side.
-On the Bench Press, you should be able to complete consistent sets of 6-8 reps every time you unrack the barbell. Please do not push your sets close to failure though, be safe and smart as you tackle this work.
Accessory Work – 15 min
50 Wall Skull Crushers
50 Blank Barbell Bicep Curls
50 Banded Good Mornings
50 Russian Twists (use a dumbbell or plate)
50 Weighted Hanging Knee Raises (use a dumbbell)
Athlete Notes:
-You can accumulate the reps for these movements anyway you wish to. This is a full body Accessory portion where the focus is on stamina.
-The loads you select should be light because we're looking for large sets at each movement. The goal is to cover each major muscle group in a high volume amount.
Wednesday
Strength
Tempo Deadlift
Complete 5x4 with a 1-1-3-0 tempo. Start at 50% of your 1RM and increase in weight.
WOD A – for time, 5 min cap
Complete the Ground to Overhead ladder
5 stations with 25 reps at each station
L3: 15lb, 25lb, 35lb, 45lb, 55lb
L2: 10lb, 15lb, 25lb, 35lb, 45lb (RX)
L1: 5lb, 10lb, 15lb, 25lb, 35lb
WOD A Score = Time
WOD B – 10 min ascending ladder
Alternating Barbell Front Rack Stationary Lunges (1-2-3-4…)
Toes To Bar (2-4-6-8…)
L3: 155/105lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-This workout is an assault to your midline. Make sure to select a load on your Lunges that is challenging but not un-bearable. You should be able to complete each set unbroken.
-On the Toes To Bar, as you get higher in the ladder, make sure to break up your sets early enough and often. If you need to scale, choose from either Hanging Straight-Legged Raises or Laying Leg Raises.
WOD B Score = Total Reps
Thursday
Strength
Push Press
Complete a 5x5 at 75%-80%.
WOD – for time, 28 min cap
Buy In: 1000m/800m Row
8 rounds for time
10 Burpees
10 Russian Kettlebell Swings
10 Sit-Ups
200 Run
Cash Out: 1000m/800m Row
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Athlete Notes:
-You will need to move quickly to complete this workout in under 28 minutes.
-There are a lot of transitions today so make sure you keep those efficient and limit rest.
-Your Buy-In and Cash Out are the same today, so note your time on your first 1000m/800m Row and try to be within 15 seconds on your second 1000m/800m Row.
Score = Time
Friday
WOD – 40 min
0:00 to 8:00 minutes
30/24 Calorie Echo Bike
Then an AMRAP of:
35 Double Unders
9 Thrusters
8:00 to 12:00 minutes
Rest and increase weight
12:00 to 20:00 minutes
30/24 Calorie Echo Bike
Then an AMRAP of:
35 Double Unders
7 Thrusters
20:00 to 24:00 minutes
Rest and increase weight
24:00 to 32:00 minutes
30/24 Calorie Echo Bike
Then an AMRAP of:
35 Double Unders
5 Thrusters
32:00 to 40:00 minutes
Establish a 1-rep max Thruster
L3: 95/65lb, 115/75lb, 135/95lb
L2: 65/45lb, 95/65lb, 115/75lb (RX)
L1: 45/35lb, 65/45lb, 95/65lb
Athlete Notes:
-The focus of this workout is to accumulate as many reps as possible of the Thrusters & Double Unders.
-Try to complete the Calories in under 3:00 minutes each round.
-When you select your Thruster load, each section of the workout should be a load you can complete the desired reps unbroken. This workout is going to be fairly taxing on your legs but that is the focus.
-Your max Thruster at the end does not need to be an all time 1RM, just as heavy as you can for how you feel after the workout.
Score A = 1RM Thruster Weight