Monday
Strength
Back Squat
Complete the following, taking ample rest between sets.
2x7 at 70%-75%
2x5 at 75%-80%
2x3 at 80%-85%
Complete 10 Goblet Squats to Medball immediately after each round.
WOD – 3 rounds for time, 15 min cap (Helen)
400m Run
21 Kettlebell Swings
12 Pull-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Tuesday
Strength
Bench Press
Complete 5x10 at 65%-75%. Additionally complete either 10-15 Push-Ups or 16 Bicep Curls after each round.
WOD 1 – 7 minute ascending ladder
Buy In: 50 Sit-Ups
Alternating Dumbbell Hang Snatches (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
Rest 3:00 minutes
WOD 2 – 7 minute ascending ladder
Buy In: 50 Sit-Ups
Alternating Dumbbell Hang Clean and Jerks (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps (including the Sit-Ups)
Wednesday
Strength
Power Clean
Complete a 6x5 starting at 50% and increasing with each set. These should be touch-and-go reps. You are looking to find the heaviest load that you can cycle.
WOD – 22 min clock
Part A: 10 min AMRAP
12/8 Calories on Echo Bike
15 Wall Balls
4 Deadlifts
Rest 2:00 minutes
Part B: For time, 10 min cap
20 Deadlifts
40 Wall Balls
60/40 Calories on Echo Bike
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Thursday
Strength
Farmers Carry and Ring Dips
8 Rounds of each
45 sec Farmers Carry, 15 sec transition
20 sec Max Ring Dips, 40 sec transition
WOD – for time, 22 min cap
60/48 Calorie Row
30 Toes To Bar
30 Dual Dumbbell Push Press
50/40 Calorie Row
25 Toes To Bar
25 Dual Dumbbell Push Press
40/32 Calorie Row
20 Toes To Bar
20 Dual Dumbbell Push Press
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Friday
WOD – for time, 45 min cap
2 Mile Run
100 Burpees
75 Front Squats
50 Skeleton Rows
25 Wall Walks
L3: 115/75lb and 70/50lb DBs (RX)
L2: 95/65lb and 50/35lb DBs
L1: 75/55lb and 35/25lb DBs
Score = Time
Break up as you see fit, or go straight through for a tougher challenge.