Monday
Strength
Push Press
6 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)
WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Thrusters
400m Run
20 Pull-Ups
400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Strength
Power Clean
Complete a 6x4, increasing in weight every two sets:
2 sets at 65%
2 sets at 75%
2 sets at 85%
WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)
After each set, complete 500/400m on C2 Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Rounds + Reps
Wednesday
Strength
Farmer Carry and Hollow Rock
8 rounds of 45 seconds on / 15 seconds off with partner.
WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest
L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB
Score = Total Kettlebell Swings & Wall Ball Reps
Thursday
WOD – for time, 36 minutes
30 Dumbbell Snatch
30 Toes To Bar
30/20 Cals on Echo Bike
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Single Dumbbell Overhead Lunge
30/20 Cals on Echo Bike
30 Sit Ups
Rest 1 minute
30 Dumbbell Snatch
30 Ring Dips
30/20 Cals on Echo Bike
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Suitcase Lunge
30/20 Cals on Echo Bike
30 Sit Ups
L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb
Score = Time
Friday
Strength
Back Squat
Complete a 4x10, holding between 70%-75% of your 1 RM
WOD – 19 minutes
7 min AMRAP
7 Deadlift*
7 Shoulder to Overhead*
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders
2:00 minute rest
5 min AMRAP
7 Deadlift*
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders
2:00 minute rest
3 min AMRAP
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders
*Your choice of dual dumbbell or barbell
L3: 70/50lb or 115/75lb
L2: 50/35lb or 95/65lb (RX)
L1: 35/25lb or 75/55lb
Score = Total Burpees