Monday
Strength
Back Rack Lunges
Complete a 5x10 starting at a light to medium load and increases with each set.
WOD – for time, 20 min cap
Thrusters (27-21-15-9-3)
Wall Walks (7-6-5-4-3)
After each set of Thrusters/Wall Walks, complete 50 Double Unders
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Strength
Bench Press
4 rounds:
1:00 minute of max reps at 50%-60% of your 1RM
Rest 2:00 minutes and decrease weight by 10%
WOD – 2 rounds, 24 min
4 Minute AMRAP
8 Toes To Bar
8 Dual Dumbbell Power Cleans
12/9 Calorie Row
Rest 2:00 minutes
4 Minute AMRAP
8 Toes To Bar
8 Alternating Dumbbell Snatches
12/9 Calorie Row
Rest 2:00 minutes
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb and Straight Legged Raises or Knee Raises
Score = Total Rounds + Reps
Wednesday
WOD – for time, 40 min cap
1200m Run
100 Box Jumps
100 Alternating V-Ups
100 Single Dumbbell Box Step-Ups
100 Jump Lunges
100 Russian Kettlebell Swings
1200m Run
L3: 70/53lb DB and 80/62lb KB
L2: 50/35lb DB and 70/53lb KB (RX)
L1: 35/25lb DB and 53/35lb KB
Score = Time
Thursday
Strength
Farmers Carry
8 rounds of:
100m Farmers Carry (heavy)
30 second Hollow Hold
WOD – 15 min
Every 90 seconds, complete:
7/4 Calories on Echo Bike
5 Devil’s Press
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Slowest Round
Friday
Strength
Front Squats
Complete a 5x5 at 70% of your 1RM
WOD – 17 min
7 min ascending ladder (1-2-3-4-5…)
Shoulder To Overhead
Strict Pull-Ups
Rest 3:00 minutes and reduce weight
7 min ascending ladder (2-4-6-8-10…)
Shoulder To Overhead
Chest To Bar Pull-Ups
L3: 155/105lb and 115/75lb
L2: 135/95lb and 95/65lb (RX)
L1: 115/75lb and 65/45lb
Score = Total Reps