Monday
Strength
Deadlift
Complete a 5×3 at 70%-80% of your 1RM. After each set, complete 30 seconds of Dead Bugs.
WOD – 20 min EMOM:
Minute 1: 30 sec Max Reps Front Squat
Minute 2: 30 sec Max Reps Burpees
Minute 3: 30 sec Max Reps Push Press
Minute 4: 30 sec Max Meter Row
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Total Reps
Tuesday
Strength
Bench Press
Complete 5×7 at 70-75% of your 1RM. (Optional: After each set, complete 7-10 Push-Ups.)
WOD – 18 min Clock
25/17 Calories on Echo Bike
5 Hang Power Cleans
20 Pull-Ups
5 Hang Power Cleans
30 Alternating V-Ups
5 Hang Power Cleans
25/17 Calories on Echo Bike
5 Hang Power Cleans
30 Alternating V-Ups
5 Hang Power Cleans
20 Pull-Ups
5 Hang Power Cleans
25/17 Calories on Echo Bike
L3: 155/105lb
L2: 135/95lb
L1: 115/75lb (RX)
Score = Time
Wednesday
WOD – 35 min AMRAP
Run (200m, 400m, 600m, 800m…)
10 Snatches / 20 Dumbbell Snatches
25 Russian Kettlebell Swings
30/20 Calories on SkiErg
L3: 115/75lb BB, 70/50lb DB, and 80/62lb
L2: 95/65lb BB, 50/35lb DB, and 70/53lb (RX)
L1: 65/45lb BB, 35/25lb DB, and 53/35lb
Score = Rounds + Reps (each Meter/Calorie is 1 rep)
Thursday
Strength
Back Squat
Complete 4×10 at 65%-70%
WOD – 15 min AMRAP
20 Box Jump Overs
16 Suitcase Lunges
12 Skeleton Rows
1 Sled Pull (down) and Sled Push (back)
L3: 60/45lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Rounds + Reps (Sled Pull = 1 and Sled Push = 1)
Friday
Strength
Plate Ladder
5 min to complete 25 ground-to-overhead at each weight.
Novice
M: 5-10-15-25-35
W: 2.5-5-10-15-25
Intermediate
M: 10-15-25-35-45
W: 5-10-15-25-35
Advanced
M: 15-25-35-45-55
W: 10-15-25-35-45
WOD – 4 rounds, 18 min cap
500/400m Row
20 Heavy Unbroken Wall Balls
50 Double Unders
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Time
HYROX
Tuesday
Partner WOD 1 – 3 rounds, 15 min cap
Partner A) 500m Row
Partner B) Hold Plank or Hollow Hold
Switch when Row has been completed. (Each person will complete the Row three times and the Plank/Hold three times.)
Partner WOD 2 – 10 rounds, x min cap
Partner A) 10/7 Calories on Echo Bike
Partner B) 5 Burpees
Switch when Bike has been completed. (Each person will complete the Bike ten times and the Burpees ten times.)
Wednesday
WOD 1 – 20 min AMRAP
Run (200m, 400m, 600m, 800m…)
10 Snatches / 20 Dumbbell Snatches
25 Russian Kettlebell Swings
30/20 Calories on SkiErg
WOD 2 – 15 EMOM
1 min Max Calories on C2 Bike
1 min Max Wall Balls
1 min Plank
Thursday
WOD 1 – 16 min EMOM
Minute A: Max Sled Push
Minute B: Max Box Jump Overs
Minute C: Max Burpees
Minute D: Rest
WOD 2 – 20 min AMRAP
400m Run
Burpee Broad Jump Down and Back
400m Run
25 Heavy Plate Ground to Overhead
400m Run
25 Push-Ups