Monday
Strength
Back Squat
5×5 at 70%-75%
3×3 at 75%-80%
Complete 7 Box Jumps after each set
WOD – 6 rounds,17 min
2:00 minutes to complete a 200m Run and then max reps of:
Round 1: Kettlebell SDLHP
Round 2: Calories on Echo Bike
Round 3: Burpees
Round 4: Kettlebell SDLHP
Round 5: Calories on Echo Bike
Round 6: Burpees
1 minute rest between rounds
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Reps
Tuesday
Skill
Anything Kipping
WOD – 5 rounds, 15 min cap
300/250m Row
7 Hang Power Cleans
5 Push Press
3 Back Rack Lunges (on each leg)
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Wednesday
Strength
Bench Press
8 rounds:
Every 90 seconds complete 10 reps, starting at 60% and increasing in weight every other set.
WOD – 18 min ascending/descending ladder
25-20-15-10-5-10-15… of:
Wall Balls
Hang Dumbbell Snatch
Complete 10/7 Calories on SkiErg after each round
L3: 25/20lb, 70/50
L2: 20/14lb, 50/35 (RX)
L1: 14/10lb, 35/25
Score = Total Reps
Thursday
Strength
Deadlift
2×4 at 70%-75%
2×3 at 75%-80%
2×2 at 80%-85%
WOD – 3 rounds for time, 16 min cap (“Helen”)
400m Run
21 Kettlebell Swings
12 Pull-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Friday
Skill
Clean Technique
Work up to a heavy Clean that you can maintain good form on. Then spend some time working at that weight with a focus on from (self-directed sets/reps today).
WOD – for time, 20 min cap
20-15-10-5-20 of:
Thrusters
Push-Ups
Calories on Echo Bike (M: 20-15-10-5-20 and F: 12-9-6-3-12)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
HYROX
Tuesday
Conditioning
Rowing Intervals
500m Row
400m Row
300m Row
200m Row
100m Row
500m Row
Rest as needed between sets
WOD – 4 rounds, 20 min cap
15 Wall Balls
15 Med Ball Lunges
15 Box Jumps
15 Burpees onto Plate
Wednesday
Conditioning Test
For Time:
50 Calories on Echo Bike
800m Run
50 Calories on Echo Bike
WOD – 2 rounds, 20 min cap
200m Farmers Carry
1 min Wall Sit
1 min Plank
1 min Wall Sit
200m Farmers Carry
Rest 2 minutes between rounds
Thursday
Partner WOD 1 – for time, 18 min
Partner 1: 25/20 Calories on SkiErg
Partner 2: 10 Burpees and max Calories on Echo Bike
When Partner 1 completes the SkiErg, switch.
WOD 2 – 4 rounds, 20 min cap
400m Run
1 Leg Crank
1 Leg Crank = 20 Squats, 20 Lunges, 20 Jump Squats, 20 Jump Lunges