Monday
WOD – 5 rounds for time, 50 min cap
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Russian Kettlebell Swings
L3: 50/35lb and 70/50lb and 6 rounds
L2: 35/25lb and 53/35lb (RX)
L1: 25/15lb and 35/26lb
Score = Time (or Cap + Total Reps)
Tuesday
Conditioning
Bike Work
Partner A starts with the Echo Bike, while Partner B starts with the C2 Bike, after 8 minutes partners will switch
Echo Bike: 8 rounds of 20 second sprint / 40 seconds recovery
C2 Bike: 4000m/3400m
WOD – 13 min ascending ladder
2-4-6-8… of:
Toes To Bar
Hang Clean and Jerks
Wall Balls
L3: 115/75lb and 25/20lb
L2: 95/65lb and 20/14lb (RX)
L1: 75/55lb and 14/10lb
Score = Total Reps
Wednesday
Strength
Farmers Carry
16 minutes
45 seconds on / 15 seconds off
Alternate between Farmers Carry and Hollow Rock or Wall Sit.
WOD – 20 min EMOM
Minute A: 14/11 Calorie Row
Minute B: 30 Plate Russian Twists
Minute C: 50 Double Unders / 75 Single Unders
Minute D: 200m Run
Minute E: Rest
L3: 35/25lb
L2: 25/15lb (RX)
L1: 15/10lb
Score = Slowest Row Time
Thursday
Strength
Snatch
Use the first 6 minutes building up to your desired starting load, then complete 6-8 sets of 1 Power Snatch and 1 Squat Snatch.
Start at 70% and increase. The percentage is based on your Power Snatch.
WOD – for time, 20 min cap
42 Calorie on C2 Bike
21 Pull-Ups
42 Air Squats
21 Push-Ups / 12 Burpees
30 Calorie on C2 Bike
15 Pull-Ups
30 Air Squats
15 Push-Ups / 9 Burpees
18 Calorie on C2 Bike
9 Pull-Ups
18 Air Squats
9 Push-Ups / 6 Burpees
L3: 32-25-9 C2B Pull-Ups or 12-9-6 Muscle-Ups
L2: As Written (RX)
L1: Ring Rows
Score = Time
Friday
Strength
Single Leg Romanian Deadlift or Bench Press
SLRDL
Complete a 5x7 on each leg at a challenging weight.
Bench Press
Complete a 4x10 starting at 65% and increasing with each set.
WOD – 5 rounds, 25 min
Every 5:00 minutes, complete:
200m Med-Ball Run
10 Handstand Push-Ups
8 Dual Dumbbell Box Step-Ups
8 Handstand Push-Ups
200m Run
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Slowest Round