Monday
Strength
Deadlift
1 x 5 at 70%
1 x 4 at 75%
1 x 3 at 80%
2 x 2 at 85%
3 x 1 at 90%
WOD – for time, 20 min cap
21-15-9
Thrusters
Toes To Bar
Rest 3:00 minutes
21-15-9
Back Squats
Push Press
L3: 115/75lb and 135/95lb
L2: 95/65lb and 115/75lb (RX)
L1: 75/55lb and 95/65lb
Score = Time
Tuesday
WOD – for time, 30 min cap
1000m Row
40/28 Calories on Echo Bike
200 Single Unders / 100 Double Unders
750m Row
30/21 Calories on Echo Bike
150 Single Unders / 75 Double Unders
500m Row
20/14 Calories on Echo Bike
100 Single Unders / 50 Double Unders
250m Row
10/7 Calories on Echo Bike
50 Single Unders / 25 Double Unders
No levels today
Score = Time
Ab Lab – 5 min
Wednesday
Strength
Farmers Carry
5 rounds of 200m Farmer’s Carry, taking ample rest between rounds, and aiming to increase weight 1-2 times
WOD – 20 min AMRAP
25 Wall Balls
200m Run
15 Clean and Jerks
Rest 2:00 minutes between sets
L3: 25/20lb and 115/75lb
L2: 20/14lb and 95/65lb (RX)
L1: 14/10lb and 75/55lb
Score = Rounds + Reps (200m Run counts as 20 reps)
Thursday
Skill
Handstand work
16 min E2MOM
Pick a rep count you can sustain for all 8 rounds
If you are still working on this skill, use this time to practice
WOD – for time, 20 min cap
50-40-30-20-10
Russian Kettlebell Swings
25-20-15-10-5
Push-Ups
After each round of Swings/Push-Ups, complete:
30 second Plank & 30 second Hollow Hold
L3: 80/62lb and 50-40-30-20-10 Push-Ups
L2: 70/53lb (RX)
L1: 53/35lb
Score = Time
Friday
Strength
Front Squat
3x5 at 75%
3x3 at 80%-85%
3x1 at 90%
Rest 1:00 minutes between sets
WOD – 3 rounds for time, 12 min cap
7 Snatches
14 Chest To Bar Pull-Ups
21 Box Jumps
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time