Monday
Strength
Hang Power Clean
Complete a 5x5. Start at 65% of your 1RM and increase with each set.
Today’s focus is to cycle the weight, completely all 5 reps unbroken.
WOD – for time, 18 min cap
2 Front Squats*
50 Burpees
4 Front Squats*
40 Kettlebell Swings
6 Front Squats*
30 Sit Ups
8 Front Squats*
20 Ring Dips
10 Front Squats*
1000m Row
L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/26lb KB
*Front Squats should be done around 80%-85% of your 1RM (from the rack)
Score = Time
Tuesday
Skill
Double-Unders
10 minutes to complete as many unbroken sets of 30 reps as possible. If you are still working on this skill, use this time to practice.
WOD – for time, 24 min cap
200m MB Run
30 Pull-Ups
30 Dumbbell Snatches (15/15)
200m MB Run
26 Pull-Ups
26 Dumbbell Snatches (13/13)
200m MB Run
22 Pull-Ups
22 Dumbbell Snatches (11/11)
200m MB Run
18 Pull-Ups
18 Dumbbell Snatches (9/9)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal today is to complete this work under the time cap but the secondary goal is to complete each arm of the Dumbbell Snatch unbroken.
-Remember that you have to complete all the desired reps of the Dumbbell Snatch on one side before swapping to the other side. This workout is very much a grip focused workout.
-Break the Pull-Up work up early and often to ensure you can cycle the dumbbell for bigger sets.
Score = Time
Wednesday
Strength
Deadlift
3x3 at 80%-85%
3x2 at 85%-90%
3x1 at 90%-95%
WOD – 20 minute EMOM:
Minute 1: 400m/300m C2 Bike
Minute 2: 8-12 Kipping Handstand Push-Ups
Minute 3: 12 Jump Squats (as high as possible)
Minute 4: 16 Single Dumbbell Box Step-Ups
Minute 5: Rest
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Slowest Time on Bike
Thursday
Partner WOD – 40 min
Partner A completes a 4 minute AMRAP of:
15 Russian Twists
12 Wall Balls
9 Back Rack Lunges
6 Renegade Rows
Partner B:
4 minutes on Rower
Switch every 4 minutes
L3: 35/25lb Plate, 25/20lb WB, 115/75lb BB, 70/50lb DB
L2: 25/15lb Plate, 20/14lb WB, 95/65lb BB, 50/35lb DB (RX)
L1: 15/10lb Plate, 14/10lb WB, 75/55lb BB, 35/25lb DB
Athlete Notes:
-Consider the Row your recovery. Row slow and steady and focus on getting your heart rate down during this period. When you get back to the AMRAP, go hard.
- There is a lot of equipment today. You and your partner should work together to determine the weights you want to use for each movement.
Score = Total Rounds + Reps (do not count the Cals on Rower)
Friday
Strength
Pause Squat
Complete a 5x5 pausing for 2 seconds in the hole (bottom of the squat).
Today’s work is intended to be lighter than your normal back squat, starting at 50% of your 1RM and working up to 70%.
WOD – 2 rounds, 28 min
5 minute to complete:
400m Run
In the remaining time, AMRAP of:
10 Shoulder To Overhead and 10 Toes To Bar
Rest 2:00 minutes
5 minute to complete:
25/18 Calorie Echo Bike
In the remaining time, AMRAP of:
10 Hang Power Cleans and 10 Toes To Bar
Rest 2:00 minutes
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Reps of Bar Work + TTB