Monday
Strength
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
2 x 6 @ 75%
2 x 4 @ 80%
WOD – for time, 23 min cap
Buy-In: 150 Double Unders
Straight into:
50-40-30-20-10 Single Dumbbell Box Step-Ups
5-4-3-2-1 Wall Walks
Cash Out: 150 Double Unders
L3: 70/50lb and 7-6-5-4-3 Wall Walks
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Tuesday
Strength
Push Jerk
Complete a 6x3 at 70%-75% of your 1 RM.
WOD – 18 minutes
4:00 minute to complete:
21 Calorie Row
15 Lateral Burpees Over Rower
Max Chest To Bar Pull-Ups (or Muscle-Ups)
Rest 3:00 minutes
4:00 minute to complete:
15 Calorie Row
15 Push-Ups
Max Toes-To-Bar
Rest 3:00 minutes
4:00 minute to complete:
9 Calorie Row
15 Burpees
Max Pull-Ups
No Levels Today
Score = Total Gymnastics Reps
Wednesday
Skill
Rope Climb
Every 90 seconds for 5 rounds, complete 2-4 Rope Climbs.
WOD – 4 rounds for time, 24 min cap
20 Alternating Hang Dumbbell Snatches
25ft Left Arm Dumbbell Walking Lunge*
20 Alternating Hang Dumbbell Snatches
25ft Right Arm Dumbbell Walking Lunge(
20 Single Dumbbell Push Press (10 on each side)
Rest 2:00 minutes between sets
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
*Once down the length of the gym
Thursday
WOD – 3 rounds, 45 min
5:00 to complete:
200m Med Ball Run
30 Kettlebell Swings
30 Alternating V-Ups
5:00 to complete:
5 rounds of 30 second Bike Sprint / 30 second rest
5:00 to complete:
400m Run
12 Power Cleans
L3: 62/44lb and 155/105lb
L2: 53/35lb and 135/95lb (RX)
L1: 35/26lb and 95/65lb
Score = Slowest Run/Clean Time
Friday
Strength
Deadlift
2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%
WOD – 5 rounds for time, 17 min cap
36 Double Unders / 72 Single Unders
12 Skeleton Rows
36 Double Unders / 72 Single Unders
12 Thrusters
L3: 115/75lb BB and 50/35lb DB
L2: 95/65lb BB and 35/25lb DB (RX)
L1: 75/55lb BB and 25/15lb DB
Score = Slowest Set