Monday
Strength
Back Squat
2×8 at 65%-70%
2×6 at 70%-75%
2×4 at 75%-80%
WOD – 4 rounds for time, 20 min cap
400m Run
5 Hang Power Cleans
6 Front Rack Lunges
7 Push Jerk
6 Front Rack Lunges
5 Hang Power Cleans
Rest 1:00 between rounds
Athlete Notes:
– Aim to complete the bar work without setting the bar down. Every time you set the bar down, complete 6 Burpees Over Bar before continuing.
-If you complete round 4 before the 15-minute mark, do a 5th round.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Slowest Round
Tuesday
Strength and Conditioning
SkiErg and Sled
5 Rounds of:
1 min Max Distance SkiErg
1 min Rest
1 min Max Distance Sled Push
1 min Rest
The intent is to go hard and move fast, recovering during the built-in rest.
WOD – 12 min AMRAP
12 Kettlebell Box Step Overs
12 Russian Twists with Kettlebell
18 Russian Kettlebell Swings
18 Plank Taps (on each arm)
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Rounds + Reps
Wednesday
Skill Work
Handstand Work
10 minutes:
Option A: Complete an EMOM of consistent HSPUs each round
Option B: Practice working on this skill
WOD – 4 rounds, 20 min
5:00 minutes to complete:
20/15 Calorie Row
15 Toes To Bar
15 Burpees on to Plate
No levels today
Score = Slowest Round
Thursday
Strength
Strict Press and Push Press
Complete 5-6 sets of 5 Strict Press into 5 Push Press. Try to increase weight with each set, starting at 65% of your max Strict Press.
WOD – 6 rounds for time, 20 min cap
7 Deadlift
25 Wall Balls
2 min rest between rounds
Athlete Notes:
-Go heavy on the Deadlift
-For the Wall Ball, pick a weight that will challenge you but still allow you to go unbroken on all sets.
L3: 275/185lb and 25/20lb
L2: 225/155lb and 20/14lb (RX)
L1: 185/125lb and 14/10lb
Score = Time
Friday
WOD – 45 min
0:00-15:00
21-15-9
Dumbbell Snatches
Pull-Ups
After each set of Pull-Ups, complete a 400m Run
15:00-30:00
5 min on Echo Bike (moderate pace)
5 min on Echo Bike (30 sec sprint / 30 sec rest)
3 min on Echo Bike (moderate pace)
2 min Rest
30:00-45:00
21-15-9
Dumbbell Snatches
Pull-Ups
After each set of Pull-Ups, complete a 400m Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Part 3 should be within 3ish minutes of Part 1.
-If you prefer to do Snatches with a barbell, the RX weight would be 75/55lb.
Score = Total Calories on Bike
HYROX
Tuesday
Strength and Conditioning
5 Rounds of:
1 min Max Distance SkiErg
1 min Rest
1 min Max Distance Sled Push
1 min Rest
The intent is to go hard and move fast, recovering during the built-in rest.
WOD – 12 min AMRAP
Frog Races
In teams of 3, one partner Burpee Broad Jumps down, and tags the next partner in. Continue this until time cap, keeping a total rep count. This is about speed, so move fast.
Ab Lab – 5 min
Wednesday
WOD 1 – 3 rounds, 12 min
2 min Max Weighted Box Step-Ups
2 min Max Weighted Lunges
Note: Decrease weight with each round. The last round should be bodyweight.
WOD 2 – 4 rounds, 20 min
5:00 minutes to complete:
20/15 Calorie Row
15 Toes To Bar / Sit-Ups
15 Burpees on to Plate
Thursday
WOD 1 – 20 min cap
40/28 Calories on Echo Bike
Rest 3 minutes
30/21 Calories on Echo Bike
Rest 2 minutes
20/14 Calories on Echo Bike
Rest 1 minute
10/7 Calories on Echo Bike
WOD 2 – 4 rounds, 20 min cap
200m Farmers Carry
25 Wall Balls
1 min rest between rounds
For the Wall Ball, pick a weight that will challenge you but still allow you to go unbroken on all sets.