Monday
WOD – for time, 35 min cap
100 Pull-Ups
100 Push-Ups
100 Sit Ups
100 Air Squats
No Levels Today
Athlete Notes:
-This is the benchmark WOD “Angie”. It should feel really difficult during the Push-Ups and Pull-Ups (your upper body will be totally fatigued) and then fast and fun during the Sit-Ups and Air Squats.
-If you need to scale, first consider just breaking up the reps (e.g. 10 rounds of 10 reps). If you need to scale further, start by scaling the volume before scaling the movement.
Score = Time
Tuesday
Skill
Handstand Push-Ups
14 min E2MOM, aiming for 50% of your 1 set max
WOD – for time, 22 min cap
Double Unders (50-40-30-20-10)
Deadlifts (7-6-5-4-3)
Rest 3:00 minutes
Double Unders (50-40-30-20-10)
Deadlifts (6-5-4-3-2)
Rest 3:00 minutes
Double Unders (50-40-30-20-10)
Deadlifts (5-4-3-2-1)
L3: 225/155lb, 275/185lb, and 315/225lb
L2: 185/135lb, 225/155lb, and 275/185lb (RX)
L1: 155/105lb,185/135lb, and 225/155lb
Score = Time
Wednesday
Strength
Cleans
Complete 5 sets, starting at 60% of your 1RM Power Clean and increasing in weight.
1 Power Clean
1 Low Hang (Below Knee) Power Clean
Rest 10 seconds
1 Squat Clean
WOD – 20 min EMOM
Minute A: 30 Russian Kettlebell Swings
Minute B: 25 Jump Lunges
Minute C: 20 Push Press
Minute D: 15/10 Calorie Row
Minute E: 100m Run
L3: 80/62lb KB and 115/105lb BB
L2: 70/53lb KB and 95/65lb BB (RX)
L1: 53/35lb KB and 75/55lb BB
Score = Slowest Row
Thursday
Strength
Farmers Carry and Wall Sit
16 rounds of 45 seconds on / 15 seconds off, alternating between Farmers Carry and Wall Sits. If you need an extra challenge on the Wall Sit, hold a Kettlebell.
WOD – 10 min ascending ladder (2-4-6…)
Box Jump Overs
Alternating Dumbbell Snatch
Burpee Bar Touches
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps
Accessory Work
WOD – 16 min EMOM
Minute 1: 20 Second Side Plank Hold (each side)
Minute 2: 25 Alternating V-Ups
Minute 3: 45 Second Hollow Hold
Minute 4: Rest
Friday
Skill / Conditioning
Rope Climb and Med Ball Run
20 min AMRAP
Complete 1 or 2 Rope Climbs followed by a 200m Med Ball Run. Tackle this work with a slow and steady pace, do not speed through it.
WOD – 4 rounds, 24 min
3:00 minutes to complete:
12 Wall Balls
12 Toes To Bar
8/6 Calorie Echo Bike
3:00 minutes to complete:
8/6 Calorie Echo Bike
12 Toes To Bar
12 Wall Balls
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round