Monday
Strength
Back Rack Lunge
Complete a 4x10 increasing weight with each set.
WOD – 4 rounds, 28 minutes
7:00 minutes to complete:
20/14 Calories on Echo Bike (or 30/24 Calories on a C2 Bike)
25 Wall Balls
20 Pull-Ups
15 Burpee Box Jump Overs
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round
Tuesday
WOD – 35 minutes
Part A: 5 rounds for time
20 Kettlebell Swings
400m Run
Rest 2:00 minutes
Part B: AMRAP in remaining time
30 Alternating V-Ups
200m Medball Run
500m/400m Row
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score 1 = Time on Part A
Score 2 = Total Meters Rowed
Wednesday
Strength
Back Squat
1 x 10 at 60%
1 x 8 at 65%
1 x 6 at 70%
1 x 6 at 75%
1 x 6 at 80%
WOD – 10 rounds, 20 min
1:00 minute on / 1:00 minute off
2 Wall Walks
4 Deadlifts
Max Double Unders in remaining time
L3: 275/185lb
L2: 225/155lb (RX)
L1: 155/105lb
Athlete Notes:
-Think about this as 10 sprint efforts. You are looking to have, at a minimum, 20 seconds to accumulate Double Unders.
-With this in mind, you need to move quickly on the Wall Walks, Deadlifts, and transitions. Aim for ~15-20 seconds on Wall Walks, and ~10-15 seconds for Deadlifts.
Score = Total Double Under Reps
Thursday
Strength
Snatch
Option 1: Complete a 7x3 touch-and-go starting at 50% and increasing.
Option 2: Work with coach on technique work.
WOD – 15 min ascending ladder
Calories on Echo Bike (2-4-6…)
Cluster (1-2-3…)
E3MOM: 1-2 Rope Climbs
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Reps of Calories + Clusters
Friday
Strength
Push Jerk
7 rounds
Every 90 seconds complete 5 reps and increase weight
WOD – 20 minute AMRAP
Max Rep Strict Pull-Ups
Double Rep Push-Ups
Quadruple Rep Air Squats
No Levels today
Athlete Notes:
-If you can’t do 3+ Strict Pull-Ups, switch to Kipping Pull-Ups. And if you can’t do 3+ Kipping Pull-Ups, then switch to Elevated Ring Rows.
-Don’t be afraid to rest before you start your next round of work, you are aiming to get the largest set of Pull-Ups as possible.
Score = Total Strict Pull-Up Reps