Monday
Strength
Back or Front Squat
2 x 5 at 65%
2 x 4 at 75%
1 x 4 at 80%
1 x 4 at 85%
WOD – 5 rounds for time, 20 min cap
400m Run
8 Deadlifts
6 Hang Power Cleans
4 Shoulder To Overhead
Athlete Notes:
-Today is intended to be slightly heavier than normal. Don’t be afraid to challenge yourself and break up the lifts into 2 sets.
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Score = Time
Tuesday
Skill
Kipping Pull-Up
Complete 1 round of max Kipping Pull-Ups. Then reduce that by 40%-50% and complete an additional 4-5 sets. If you are proficient at Pull-Ups, consider challenging yourself with Chest To Bar or Muscle-Ups today. If you are still working on your Pull-Up, use this time to practice.
WOD – 4 rounds, 18 min
3:00 minutes on / 1:30 minutes off
500/400m C2 Bike
10 Burpee Box Jump Overs
Max Box Step-Ups in remaining time (in round 1 and 3, use a single Dumbbell, in round 2 and 4, complete unweighted)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Box Step-Up reps
Wednesday
Skill
Handstand Push-Ups
10 minutes to complete as many sets as possible (of 4/3 reps), taking as much break as needed between sets. If you don’t have your HSPU, use this time to practice.
WOD – 3 rounds for time, 21 min cap
2 rounds of:
12 Back Rack Lunges
16 Jump Lunges
Then,
25/20 Calorie Row
Rest 2:00 between rounds
Athlete Notes:
-If the Lunges become too much, do them all unweighted or switch to Squats.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Thursday
WOD – 40 min AMRAP
200m Run*
10 Toes To Bar
20 Sit Ups
30 Double Unders
200m Run*
10 Russian Kettlebell Swings
20 Alternating Hang Dumbbell Snatch
30 Alternating V-Ups
*Add 100m with each additional round
L3: 80/62lb KB and 70/50lb DB
L2: 70/53lb KB and 50/35lb DB (RX)
L1: 53/35lb KB and 35/25lb DB
Score = Rounds + Reps (100m Run = 10 reps)
Friday
Strength
Power Clean
5 rounds
Every 1:30 minutes, complete 3 reps starting at 65% and increasing each round.
WOD – 13 min AMRAP
8 Dual Dumbbell Thrusters*
6 Renegade Rows
Cash Out: 50/35 Calorie on Echo Bike
*If you prefer to use a barbell, RX weight would be 115/75lb.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps
Reminder: Lift and Sip at 6:30pm tonight (the 5:30pm class is cancelled). Look forward to seeing you all there!