Monday
Strength
Front Squat
Spend 10 minutes to find a heavy single (or new 1RM max). Then decrease by 20% and complete a 5x5.
WOD – for time, 14 min cap
21 Power Snatches
150 Double Unders / 300 Single Unders
15 Power Snatches
100 Double Unders / 200 Single Unders
9 Power Snatches
50 Double Unders / 100 Single Unders
Extra Challenge: If you finish early, consider going back up the ladder until time.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Tuesday
Strength
Bench
3x3 at 75%-80%
3x2 at 80%-85%
3x1 at 90%+
WOD – 20 min ascending ladder (5-10-15-20…)
Bike
Kettlebell Swings
Dumbbell Push Press
After each round, completed a 300m/250m Row
L3: 70/53lb KB and 70/50lb
L2: 53/35lb KB and 50/35lb (RX)
L1: 35/26lb KB and 35/25lb
Score = Time
Wednesday
Strength
Handstand Push-Ups and Famers Carry
16 minutes, alternating back and forth:
45 seconds of max HSPUs / 15 second transition
45 seconds of heavy Farmers Carry / 15 second transition
WOD – for time, 22 min cap
5 rounds:
10 Back Squats (from the ground)
10 Toes To Bar
Rest 3:00 minutes
5 rounds:
20 Wall Balls
20 Abmat Sit-Ups
L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb
Thursday
Skill
Kipping Work
Option A: 10 min EMOM
Pick a rep count that you can be consistent with, staying consistent on quality form
Option B: 10 min to practice
WOD – 8 rounds for time, 16 min cap
12 Box Jump Overs
9 Dual Dumbbell Clean and Jerks
6 Deadlifts
Cash out: 100 Bicep Curls
L3: 70/50lb DB and 255/175lb BB
L2: 50/35lb DB and 225/155lb BB (RX)
L1: 35/25lb DB and 185/125lb BB
Score = Time
Friday
WOD – for time, 45 min cap
100m Run
50 Burpees
200m Run
100 Push-Ups
300m Run
150 Lunges
400m Run
200 Air Squats
300m Run
150 Lunges
200m Run
100 Push-Ups
100m Run
50 Burpees
No levels today
Score = Time