Monday
WOD – 2 rounds for time, 36 min cap
1 minute Air Squats
1 minute Toes To Bar
1 minute Handstand Push-Ups
1 minute Sit-Ups
1 minute Pull-Ups
1 minute Rest
1 minute Kettlebell Swings
1 minute Left-Arm Kettlebell Snatches
1 minute Right-Arm Kettlebell Snatches
1 minute Kettlebell Goblet Squats
1 minute Single Arm Kettlebell Bent Over Row (30 sec left / 30 sec right)
1 minute Rest
1 minute Push Presses
1 minute Sumo Deadlift High-Pulls
1 minute Push Jerks
1 minute Power Cleans
1 minute Thrusters
1 minute Rest
L3: 53/35lb KB and 95/65lb BB
L2: 35/26lb KB and 75/55lb BB (RX)
L1: 26/18lb KB and 55/45 BB
Athlete Notes:
-There are essentially 3 sections to this workout: a bodyweight portion, a kettlebell portion, and barbell portion. You will likely be in teams of 2 or 3 today, each person starting in a different section.
-If you are not familiar with Kettlebell Snatches, you can use a Dumbbell instead.
-Lastly, today has a large variety of movements, please do your best to show up to class on time.
Score = Total Reps
Tuesday
Strength
Tempo Deadlift
Complete a 5x4 at a 1-1-3-0 tempo. Self-directed loading today, pick a challenging weight.
WOD – 4 rounds for time, 18 min cap
Double Unders (100-75-50-25)
800m/650m Row
20 Suitcase Lunges
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Wednesday
Strength
Back Squat
10 reps at 60%
8 reps at 65%
6 reps at 70%
6 reps at 75%
6 reps at 80%
WOD – 4 rounds, 20 min
5:00 minutes to complete:
25 Box Jumps
5 Wall Walks
10 Strict Pull-Ups
10 Power Snatches
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Slowest Round
Thursday
Strength
Strict Press
Complete a 6x5 starting at 60% of your 1RM and increasing with each set.
WOD – 22 min AMRAP
1000m/800m C2 Bike
10 Power Cleans
10 Bench Press (70%-80% of your 1RM)
L3: 155/105 Clean
L2: 135/95 Clean (RX)
L1: 115/75 Clean
Score = Rounds + Reps
Friday
Strength
Ring Dips
10 min EMOM using a rep count that is ~40% of your 1 set max.
WOD – for time, 18 min cap
42 Overhead Squats
42 V-Ups
21 Burpees
30 Overhead Squats
30 V-Ups
15 Burpees
18 Overhead Squats
18 V-Ups
9 Burpees
L3: 95/65lb, 115/75lb, and 125/95lb
L2: 75/55lb, 95/65lb, and 115/75lb (RX)
L1: 65/45lb, 75/55lb, and 95/65lb