Monday
WOD – 2 rounds for time, 35 min cap
400m Run
10 Toes To Bar
1 Leg Crank
10 Toes To Bar
1:00 Minute Accumulated Wall Sit
800m Run
10 Toes To Bar
1 Leg Crank
10 Toes To Bar
1:00 Minute Accumulated Wall Sit
No Levels Today
One Leg Crank = 20 Squats, 20 Lunges, 20 Jump Squats, and 20 Jump Lunges
Score = Time
Tuesday
Strength
Bench Press
Find a team of 3. Complete 6 minutes of max rep Bench Press with your team. The RX weight is 135/95 but go lighter if you need to. The key to this is to move fast, transition fast, and don’t go to failure.
Then rest 3 minutes, drop weight by 20%-25% and complete again. Hypertrophy is the name of the game...
WOD – 5 rounds for time, 20 min cap
15/12 Calorie Row
8 Deadlift
10 Skeleton Rows
12 Hang DB Snatch
L3: 225/155lb BB and 50/35lb DB
L2: 185/125lb BB and 35/25lb DB (RX)
L1: 135/95lb BB and 25/15lb DB
Score = Time
Wednesday
Skill
Rope Climb
For those who are advanced: 1 legless climb every 1:30 for 7 sets
For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are still learning: your coach will walk through technique/drills
Sit on a bike and recover between sets
WOD – 14 min AMRAP
10/7 Calories on Bike
10 Box Jumps
10 Pull-Ups
15 Kettlebell Swings
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Rounds + Reps
Thursday
Strength
Bear Complex
15 Minutes
Build to a heavy 3-rep Bear Complex and then complete ~5 sets. As a reminder, one rep of a Bear Complex is:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press ‘receive on back’
1 Back Squat
1 Back Rack Push Press ‘bring down in front’
WOD – 18 min AMRAP
200m Med Ball Run
20 Unweighted Box Step Ups
20 Sit-Ups
200m Med Ball Run
20 Single Dumbbell Box Step Ups
20 V-Ups
Friday
Strength
Strict Press
Spend 7 minutes to find a heavy double, then drop weight by 10% and complete a 5x5 taking ample rest in between sets.
WOD – for time, 15 min cap
1000m/850m Row
50 Burpees
1000m/850m Row
No levels today
Score = Time