Monday
Strength
Back Squat
3x5 at 70%
2x4 at 80%
1x3 at 85%-90%
WOD – 4 rounds for time, 18 min cap
100 Double Unders or 10/7 Calories on Echo Bike
20 Push Press*
15 Lateral Burpees Over Barbell
*Decrease Push Press weight after each round
L3: 135/95lb, 115/75lb, 95/65lb, 75/55lb
L2: 115/75lb, 95/65lb, 75/55lb, and 55/45lb (RX)
L1: 95/65lb, 75/55lb, 55/45lb, 45/35lb
Score = Time
Tuesday
Partner WOD – 36 min AMRAP
Partner A:
400m Run
Partner B:
AMRAP of
5 Cleans
10 Box Jumps
15 Sit Ups
Cash Out: 200 Partner Blank Bar Bicep Curls (don’t set the bar down)
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Number of Sit Ups
Wednesday
Strength
Deadlift
5x5 at 80%
WOD – 18 min ascending ladder
3/6/9/12* of:
Calorie Row
Toes To Bar
Push-Ups
30 second rest after each round
*Once you complete the round of 12, start back at round 3, try to go unbroken for as long as you can
L3: Strict Handstand Push-Ups
L2: As prescribed (RX)
L1: Straight Legged / Hanging Knee Raises
Score = Total Reps
Thursday
Strength
Back Rack Lunges
Complete a 5x12, self-directed loading today
WOD – for time, 18 min cap
“Karen’s Got a Shiny New Bike”
150 Wall Balls
Every time you drop the ball or stop moving complete 10/7 Calorie on Echo Bike
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Time
Friday
Strength
Bench Press
5x5 at 75%-80% of your 1RM
Then complete one set of max reps with a blank bar
WOD – 17 min AMRAP
10 Kipping Pull-Ups
7 Skeleton Rows
200m Med Ball Run
Score = Total Reps Completed (Run = 10 reps)