Monday
Strength
Push Press
Complete a 5x6
Set 1 and 2 at 65%
Set 3 and 4 at 70%
Set 5 and 6 at 75%-80%
WOD – 16 min AMRAP
7 Pull-Ups
7 Alternating Dumbbell Snatches (on each arm)
7 Air Squats
7 Jump Squats
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Rounds + Reps
Tuesday
Conditioning
Rowing Intervals
400m Row
Rest 2 minutes
300m Row
Rest 90 seconds
200m Row
Rest 1 minute
100m Row
Rest 2 minutes
500m Row
WOD – 5 rounds for time, 26 min cap
8 Renegade Rows
10 Plate Russian Twists (on each side)
12 Box Jump Overs
1:00 minute of Plank
Rest 1:30 minutes
L3: 50/35lb DB and 35/25lb Plate
L2: 40/30lb DB and 25/15lb Plate (RX)
L1: 30/25lb DB and 15/10lb Plate
Score = Time
Wednesday
Strength
Hang Power Clean
Find a heavy Hang Power Clean, then decrease to 80% of that weight and complete a 4x3.
WOD – 3 rounds for time, 22 min cap
400m Run
20 Wall Balls
15 Toes To Bar
15 Wall Balls
10 Toes To Bar
10 Wall Balls
5 Toes To Bar
L3: 25/20
L2: 20/14 (RX)
L1: 14/10 and Knee Raises
Score = Time
Thursday
Strength
Power Snatch
20 minutes to work on Power Snatch. Today’s focus is on form so use this time to cycle reps of 3, increasing weight as you see fit.
Partner WOD – 8 rounds for time, 24 min cap
10/6 Calorie Echo Bike
10 Shoulder to Overhead
10 Front Rack Lunges
Athlete Notes:
-Partner A should complete one round while Partner B rests, then switch. Do this until each partner completes 4 rounds.
-This is intended to be an all-out sprint and the full round should be completed unbroken. You will need the rest afterwards.
-If you complete this in under 18 minutes, each partner should complete an additional round.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Friday
Skill
Handstand Work
Option A: Complete 5 Rounds of submaximal HSPU, resting 2 minutes between rounds
Option B: Use this time to work on anything handstand-related (e.g. Wall Walks, Handstands, Kipping HSPUs, Strict HSPUs, etc.)
WOD – for time, 15 min cap
150 Russian Kettlebell Swings
Every 15 reps, complete 7 Goblet Squats. However, every time you have to set your KB down, you must complete a 200m run.
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time