Monday
Skill
Kipping Work
10 minutes to practice any kipping work (Toes To Bar, Pull-Ups, Chest To Bar, Muscle Ups)
WOD – 4 rounds for time, 22 min cap
400m Run
15 Overhead Squats
30 Sit-Ups
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Tuesday
WOD – 40 min E2MOM
16 Single Dumbbell Box Step Overs and 16 Kettlebell SDLHP
18/12 Calories on Echo Bike
16 Back Rack Lunges and 16 Kettlebell Swings
Rest
L3: 50/35lb DB, 70/53lb KB, 115/75lb BB
L2: 35/25lb DB, 53/35lb KB, 95/65lb BB (RX)
L1: 25/15lb DB, 35/36lb KB, 75/55lb BB
Score = Slowest Time on Bike
Wednesday
Strength
Bench Press
10 min EMOM
10 reps at 60% of your 1RM
WOD – 15 minute AMRAP
3 Power Cleans
9 Toes To Bar
15 Wall Balls
L3: 185/125lb and 25/20lb
L2: 155/105lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb
Score = Rounds + Reps
Thursday
Strength
Tempo Deadlift
Complete a 5x4 with a 1-1-3-0 tempo. Aim for 65%-70% of your 1RM.
WOD – 7 min AMRAP
Burpees
Score = Time
Accessory work – 5 rounds
20 Bicep Curls
20 Banded Pull Downs
20 Banded Pull Aparts
20 Russian Twists
Friday
Strength
Back Squat
2x10 at 60%
2x6 at 70%
2x3 at 80%
1x10 at 60%
WOD – 20 minute
Max Meter Row
Every 4:00 minutes, including 0:00, complete:
5 Power Snatches
5 Strict Pull-Ups
10 Box Jumps
*Each round, please increase the load of the Power Snatch by 5/10lb
L3: 95/65lb
L2: 75/55lb (RX)
L1: 55/35lb
Score = Meters Rowed