Monday
Skill
Handstand Push-Up
8 min EMOM
Pick a rep count that you can sustain for the full 8:00 minutes. Rest 2:00 minutes and then complete a max set.
WOD – 3 rounds for time, 24 min cap
600m Run
20 Burpee Deadlift
20 Kettlebell Swings
20 Kettlebell Goblet Squats
L3: 70/50lb DB and 70/53lb KB
L2: 50/35lb DB and 53/35lb KB (RX)
L1: 35/25lb DB and 35/26lb KB
Athlete Notes:
-The goal is to complete this workout under the time cap.
-Find a pace and rhythm that is sustainable and hold it. It is certainly a simple workout but far from an easy one.
Score = Time
Tuesday
Conditioning
Partner Bike Sprints
10 minutes of YGIG. Partner A completes a 20 second Bike Sprint followed by a 10 second transition, then Partner B completes a 20 second Bike Sprint followed by a 10 second transition.
WOD – 20 minute ascending ladder (1, 2, 3…)
Strict Pull-Ups
Dual Dumbbell Box Step-Ups
Strict Ring Dips
V-Ups
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Treat this workout today as more of a Strength session over anything. Aim to focus on your quality and challenging your scaling options, particularly with the Strict Pull-Ups & Strict Ring Dips. Use a band on these movements if needed, especially as you get into the higher rounds.
-For most sets, you should be able to complete all the reps unbroken however, if you're making your scaling hard it is okay if you need to break them up.
-Keep in mind that today’s Box Step Ups are a strength-based hip extension, and tomorrow we will focus on an explosive hip extension with Box Jump Overs.
Score = Total Reps
Wednesday
Strength
Snatch
Review technique as a class. Then complete 5 sets of the below at 65%-70% of your 1RM Power Snatch.
3 Power Snatches + 1 Squat Snatch
WOD – 14 min AMRAP
8 Wall Balls
10 Hang Power Cleans
12 Box Jump Overs
L3: 30/25lb WB and 115/75lb BB
L2: 25/20lb WB and 95/65lb BB (RX)
L1: 20/14lb WB and 75/55lb BB
Athlete Notes:
-Aim to complete 5-6 rounds over the 14 minutes.
-On both the Wall Balls and the Power Cleans, select a load that allows you to complete each set unbroken. However, on the Wall Balls, we are using slightly heavier weights than normal. It is only 8 reps at a time so don’t be afraid to challenge yourself.
-Find a smooth and consistent pace on the Box Jump Overs that will allow you to keep moving and recover for the following round.
Score = Rounds + Reps
Thursday
Skill
Rope Climb
16 minutes
Complete 1-2 Rope Climbs, followed by a 200m Run. You do not need to speed through this work, just keep a steady pace.
WOD – 4 rounds, 16 min
4:00 minutes to complete:
12/10 Calories Row
10/7 Calorie Echo Bike
10 Renegade Rows
Rounds 2 and 4: Complete 20 Push Press instead of 10 Renegade Rows
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-You should aim to complete each round in 3:00 minutes which will give you some rest before jumping into the next round. However, if you’re finding a particular movement is taking you much longer than 1:00 minute to complete, dial back the calories/reps slightly.
Score = Slowest Set
Friday
WOD – 42 minute EMOM
Minute 1: 14 Single Dumbbell Overhead Lunge
Minute 2: 7 Front Squats (at 70% of 1 RM Clean max)
Minute 3: 50 Double Unders
Minute 4: 10 Pull-Ups
Minute 5: 15 Kettlebell SDLHP
Minute 6: 40 Second Plank
L3: 50/35lb DB and 70/53lb KB
L2: 35/25lb DB and 53/35lb KB (RX)
L1: 25/15lb DB and 44/35lb KB
Athlete Notes:
-Today, you have a couple of choices. On the Pull-Ups, you can complete 10 Kipping Pull-Ups, or 7 Chest-To-Bar Pull-Ups, or 5 Muscle-Ups. With the 40 second Plank, this can be any Plank (hands, forearms, or side).
-Today is a long WOD but you will not be moving for the whole time. You should have 10-20 seconds of rest each minute, which should allow you to sustain for the entire 42 minute duration.
Score = Back Squat Weight