Monday
WOD – 14 min EMOM (“Bergeron Beep Test”)
7 Thrusters
7 Pull-Ups
7 Burpees
Athlete Notes:
-Once you fail, take a 1:00 minute rest and then reduce reps and finish out the EMOM.
-If you can’t complete the round in approximately 50 seconds, consider reducing rep count down to 6 or 5 to start with.
L3: 75/55lb
L2: 75/55lb (RX)
L1: 45/35lb
Score = Number of Completed EMOM Rounds
Strength
Back Squat
Complete a 5x3 at 75%-80% of your 1RM.
Tuesday
Strength
Deadlift
Complete a 6x5 starting at 65% of your 1RM and working up to 80% of your 1RM.
WOD – 5 rounds, 17.5 min
Every 3:30 minutes, complete:
8 Handstand Push-Ups
10 Power Cleans
12 Box Jump Overs
L3: 155/105
L2: 135/95lb (RX)
L1: 95/65lb
Score = Slowest Set
Wednesday
Skill
Pistol Squats
8 min of 30 seconds on / 30 seconds off. Note the rep count on your first set and try to maintain 2-2 reps for the remainder of your sets.
If you’re still working on this skill, you can use this time to practice instead.
WOD – 18 min AMRAP
50 Double Unders
20 Dumbbell Snatches (or 8 Barbell Power Snatches)
50 Double Unders
20 Wall Balls
1:00 Minute Rest
L3: 70/50lb DB or 115/105lb BB and 25/20lb WB
L2: 50/35lb DB or 95/65lb BB and 20/14lb WB (RX)
L1: 35/25lb DB or 75/55lb BB and 14/10lb WB
Score = Total Rounds + Reps
Thursday
Strength
Ring Dips
Complete 5 sets of max Ring Dips with 20 Bicep Curls after each set.
WOD – 20 min EMOM
Minute A: 16 Push Press
Minute B: 200m/160m Row
Minute C: 16 Kettlebell Swings
Minute D: 400m/350m C2 Bike
Minute E: 16 Front Rack Reverse Lunges
L3: 115/75lb BB and 70/53lb KB
L2: 95/65lb BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB
Score = Slowest Row Time
Friday
WOD – 5 rounds for time, 45 min cap
20 Toes To Bar
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00 min Rest
No Levels Today
Athlete Notes:
-If you’d prefer to do the girls WOD called “Barbara”, do Pull-Ups instead of Toes To Bar.