Monday
WOD – 4 rounds for time, 42 min cap
10 Man Makers
20 Dumbbell Deadlift
30 Dumbbell Snatches
40 Single-Arm Overhead Lunges
50 Dumbbell Swings
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15l
Athlete Notes:
-This will be a very challenging workout. Setting in for the long haul and pick a pace you can maintain. Not everyone will finish this work out in the time cap today.
-Feel free to grab a Kettlebell if you prefer to do you your Swings with a Kettlebell over a Dumbbell.
Score = Time
Tuesday
Strength
Power Clean
Complete a 3x4 at 70%, followed by a 4x3 increasing the weight with each set.
WOD – 20 min EMOM
Minute 1: 10/7 Calories on Echo Bike
Minute 2: 3-4 Wall Walks or 8-12 Handstand Push-Ups
Minute 3: 20 Alternating V-Ups
Minute 4: 10 Dual Dumbbell Box Step-Overs
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Slowest Bike Time
Wednesday
Strength
Snatch
Complete 5 sets of the following, starting at 60% of your 1RM and increase the load each set.
2 Power Snatch
2 Low Hang (below knee) Power Snatch
WOD – 4 rounds for time, 15 min cap
400m Run
10 Back Squats
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Athlete Notes:
-Today’s Back Squat weight should be very challenging, something you have to break into 2+ sets. Aim for 60%-65% of your 1RM.
Score = Time
Thursday
Strength
Bench
Complete the following:
1x5 at 70%
1x4 at 75%
1x3 at 80%
2x2 at 85%
2x1 at 90%
WOD – 2 rounds, 30 min
15 min to complete:
25/20 Calorie Row
20 Lateral Box Jump Overs
15 Deadlifts
10 Strict Pull-Ups
25/20 Calorie Row
20 Lateral Box Jump Overs
15 Deadlifts
10 Strict Pull-Ups
Rest and recover until the 15:00 mark and then repeat
L3: 225/155lb
L2: 185/125lb (RX)
L1: 135/95lb
Athlete Notes:
-On the Strict Pull-Ups, aim for 2 sets maximum. If needed, you can scale the rep count or adjust to Band Assisted Pull-Ups or Ring Rows.
Score = Slowest Set
Friday
Skill
Double Unders
If you are proficient at Double Unders, complete a set of max Double Unders, rest 2:00 minutes. Then complete 5 additional sets of max unbroken Double Unders.
If you are still working on this skill, then use this time to practice.
WOD – 20 min Ascending Ladder
Run (100m, 200m, 300m, 400m…)
Wall Balls (10, 20, 30, 40…)
Toes To Bar (5, 10, 15, 20…)
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Round + Reps (count every 10 meters as a rep)