Monday
WOD – 3 rounds for time, 40 min cap
30 Squat Clean
30 Pull-Ups
800m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Tuesday
Strength
Push Press
2x5 at 70%
2x4 at 75%
2x3 at 80%
WOD – 14 min AMRAP
10/8 Calorie Row
10 Bench Press
10 V-Ups
L3: 135/95lb+
L2: 115/75lb (RX)
L1: 95/65lb
Score = Rounds + Reps
Accessory Work – 12 rounds, 6 min
20 seconds on / 10 seconds off
Alternate between Russian Twists and Hollow Holds
Wednesday
Strength
Bent Over Row and Bicep Curls
Complete a 6x8 Bent Over Row at a challenging weight, followed by 8 Alternating Dumbbell Curls on each arm.
WOD – 15 min ascending ladder (2, 4, 6…)
Single Dumbbell Box Step Ups
Box Jumps
Kettlebell Swings
E3MOM: Wall Walks
L3: 70/50lb DB, 70/53lb KB, and 3 Wall Walks
L2: 50/35lb DB, 53/35lb KB, and 2 Wall Walks (RX)
L1: 35/25lb DB, 35/26lb KB, and 1 Wall Walk
Score = Total Reps
Thursday
Strength
Ring Dips
Complete a 5 min EMOM, pick a rep count you can be consistent with. Rest 3:00 minutes.
Then, with a partner, complete as many Ring Dips as possible in 3:00 minutes, alternating back and forth is needed.
WOD – for time, 15 min cap
21-15-9
Deadlifts
Bar Facing Burpees
50 Double Unders / 100 Single Unders after each round
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Friday
Skill
Rope Climb
Option A: Complete 1-3 Rope Climb every 90 seconds for 6 rounds
Option B: Use this time to practice
WOD – 4 rounds
3 minute AMRAP
15 Toes To Bar
10 Overhead Squats
Max Calories on Echo Bike in the remaining time
Rest 90 seconds between rounds
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Calories