Monday
Strength
Deadlift
Complete a 5x5 at 75% - 80%.
Light 200m jog or 90 sec on a bike between sets, this is your recovery time.
WOD - 19 min ladder
Part A - 8 min ascending ladder
2-4-6-8-10-12.. of:
Wall Balls
Box Jumps
Complete 4 Burpees after each round
3:00 Rest
Part B - 8 min ascending/descending ladder
15-10-5-10-15-20-25… of:
Front Squats
Toes To Bar
Complete 4 Burpees after each round
L3: 25/20lb WB and 115/75lb BB
L2: 20/14lb WB and 95/65lb BB (RX)
L1: 14/10lb WB and 75/55lb BB
Score = Total Reps
Tuesday
Strength
Hang Power Snatch
Complete a 5x5 Hang Power Snatch, with a focus on good form and cycling the bar. Self-directed loading today.
WOD – 16 min Tabata
Kettlebell Swings
Sit-Ups
Jump Lunges
Plate Russian Twists
L3: 70/53lb KB and 35/25lb Plate
L2: 53/35lb KB and 25/15lb Plate (RX)
L1: 35/25lb KB and 15/10lb Plate
Score = Total Reps
Wednesday
Strength
Strict Press
Complete the following, aiming for a 60 - 90 seconds of rest between sets.
3x3 at 80%
3x2 at 85%
3x1 at 90%
WOD - 5 rounds, 17:30 min
90 seconds on / 2 minutes off:
15/10 Calorie Row
Max reps of Bench Press in remaining time (40% - 50% of your 1RM)
L3: 20/14 Calories
L2: 15/10 Calories (RX)
L1: 10/7 Calories
Score = Max Reps Completed
Thursday
WOD - 3 rounds, 38 minutes
10 min AMRAP
40/30 Calorie on Echo Bike
Max Rounds of Cindy in remaining time
4 minute rest between rounds
Score = Total Rounds + Reps of Cindy
Friday
Skill
Double Unders
Flight Simulator - 13 min cap
Double Unders (5-10-15-20…45-50-45…20-15-10-5)
If you are still working on your DUs, use this time to practice.
WOD - 5 rounds for time, 16 min cap (“DT”)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
L3: 155/105lb (RX)
L2: 115/75lb
L1: 95/65lb
Score = Time