Monday
Strength
Front Squat
Every 90 seconds for 7 rounds:
5 Reps at 80%
WOD – 15 min AMRAP
5 Wall Walks
10 Single Dumbbell Box Step-Ups
10 Pull-Ups
L3: 70/50lb and 20 HSPUs
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The goal for this workout today is to accumulate between 5-7 rounds.
-The volume of reps at each movement is just enough that you may need to break sets up in the last couple of rounds.
Score = Total Reps
Tuesday
Strength
Bench Press
Complete the following:
3x3 at 80%-85%
3x5 at 75%-80%
3x7 at 70%-75%
WOD 1 – 14 min ascending ladder
Calorie Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Dual Dumbbell Push Press (2, 4, 6…)
Rest 2 minutes
WOD 2 – 5 min
Max Calories on Echo Bike
L3: 185/125lb BB and 50/35lb DB
L2: 155/105lb BB and 35/25lb DB (RX)
L1: 115/75lb BB and 25/15lb DB
Athlete Notes:
-Today is on the lighter side so move efficiently but don’t compromise form for speed.
-On the 5 minutes of Bike work, try to push fairly hard for the entire 5-minute duration, this is both a physical and mental challenge.
WOD Score = Rounds + Reps
Cash Out Score = Total Calories Biked
Wednesday
Strength
Bulgarian Split Squat
Complete a 4x8 on each leg. After each set, complete 20 Russian Kettlebell Swings. Self-directed weight today.
It will look like this: 8 Bulgarian Split Squats on the left leg, then 8 Bulgarian Split Squats on the right leg, then 20 Russian Kettlebell Swings.
WOD – 4 rounds, 16 minutes
4:00 min to complete:
200m Run
9 Burpees
12 Alternating Dumbbell Snatch
12 Alternating V-Ups
Rest in remaining time
L3: 65%+ of your 1RM
L2: 60% of your 1RM (RX)
L1: 50% of your 1RM
Athlete Notes:
-You should be able to complete the work early, allowing for some rest before the next round begins. If you cannot, consider scaling back on the Run or Burpee reps.
Score = Time of Slowest Round
Thursday
Strength
Strict Pull-Ups
Take 3:00 minutes to find a max unbroken set. Then decrease by 30%-40% and complete that rep count every minute for 8:00 minutes.
If you don’t have a Strict Pull-Up, you can scale to Band Assisted Strict Pull-Ups or Ring Rows.
WOD – 4 rounds, 20 min
3 minute AMRAP of:
40 Double Unders / 60 Single Unders
8 Box Jumps
8 Wall Balls
Rest 2:00 minutes between rounds
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Athlete Notes:
-The primary goal for this workout is to complete between 2-3 rounds each interval.
-It is nearly 1:1 work to rest today so have some intensity during the 3 minutes of work.
-Transitions will be important. The span of time is short and the volume of reps is low, don't be shy to push yourself to the next station quickly because you should be able to hang on.
-This is also a great day to go a little heavier on the Wall Balls if you would like.
Score = Total Rounds + Reps
Friday
WOD – 40 min AMRAP
500/400m Row
3 rounds of work: 5 Toes To Bar, 7 Push-Ups, 9 Jump Squats
L3: Complete reps of 7/10/12 instead of 5/7/9
L2: As Prescribed (RX)
L1: Straight Legged or Hanging Knee Raises
Athlete Notes:
-Try to move quickly through the 3 rounds of work. Ideally this is taking you about 2-3 minutes.
-Pick a pace on the Row that you can maintain for the entire duration. Use the Row as your recovery between rounds.
Score = Total Rounds + Reps of work only (do not count the row)