Monday
Strength
Strict Press
3x5 at 75%-80%
3x3 at 80%-85%
3x1 at 80%-90%+
After each round complete a 60-90 second recovery bike ride. Rest 30 seconds, and then hit your next lift. The goal is to keep your blood flowing.
WOD – ascending ladder, 18 min
5-10-15-20-25... of:
Front Squat
Toes To Bar
Burpee Over Bar
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
WOD – 42 minutes
Part A – 18 minutes
3 rounds of: 18 Minutes
Minute A: 12/8 Calorie Echo Bike
Minute B: Rest*
Minute C: 14/10 Calorie Echo Bike
Minute D: Rest*
Minute E: 16/12 Calorie Echo Bike
Minute F: Rest*
4:00 min rest
Part B – 20 minute AMRAP
10 Skeleton Rows
20 Russian Kettlebell Swings
30 Alternating V-Ups
40 Double Unders / 80 Single Unders
Complete a 400m Run after each round
*If you want an extra challenge, hold a plank during the rest
L3: 70/50lb DBs and 80/62lb KB
L2: 50/35lb DBs and 70/53lb KB (RX)
L1: 25/25lb DBs and 53/35lb KB
Score = Rounds + Reps in Part B
Wednesday
Strength
Bench Press
Complete the following, taking ample rest between sets:
2x8 at 60%
2x6 at 70%
2x4 at 80%
2x2 at 85%+
WOD – descending ladder for time, 15 min cap
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)
You must control the bar down today, no dropping. This will be challenging.
L3: 25/20lb and 225/155lb
L2: 20/14lb and 185/125lb (RX)
L1: 14/10lb and 155/105lb
Score = Time
Thursday
Skill
Rope Climb
If you are proficient, complete a 12 min E2MOM, aiming for 2-4 Rope Climbs each round. If you are still working on this skill, spend your time focusing learning and technique.
WOD – 5 rounds for time, 22 min cap
10 Chest To Bar Pull-Ups
10 Hang Power Clean
20/16 Calorie Row
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Friday
Strength
Reverse Back Rack Lunge
Complete a 4x20 increasing in weight with each set. Start at 40% of your 1RM Power Clean.
WOD – 3 rounds from time, 14 min cap
7 Power Snatches
14 Handstand Push-Ups
21 Box Jump Overs
L3: 135/95lb and 14 Strict HSPUs
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time