Monday
Strength
Snatch

Review technique as a class, then complete a 7 min EMOM of 3 Power Snatches at 65%-70% of your 1RM.

WOD – 5 rounds, 16:30 min
2:30 min to complete
5 Back Squats (from rack)
10 Box Jumps
Max Lunges with Plate

Rest 1 minute between rounds

L3: >70% of your 1RM and 45/35lb Plate
L2: 65%-70% of your 1RM and 35/25lb Plate (RX)
L1: <65% of your 1RM and 25/15lb Plate

Score = Total Lunges

Tuesday
Skill
Rope Climb & Ring Dips

15 min to alternate back-and-forth between the movements at your own pace. Aim for sets of 1-2 Rope Climbs and 7/4 Ring Dips. If you are new to either of these movements, this is your opportunity to learn.

WOD – 4 rounds for time, 18 min cap
400m Run
10 Hang Power Cleans
50 Double-Unders / Single-Unders
10 Push-Ups

L3 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Score = Time

Wednesday
Skill
Kipping Pull-Ups / Chest To Bar / Muscle Ups

15 rounds
Every 45 seconds, complete an unbroken set. Pick a small rep count that you think you can maintain for all 15 rounds.

WOD – 20 min EMOM
Minute A: 10/7 Calorie Echo Bike
Minute B: 15 Russian Kettlebell Swings
Minute C: 15/12 Calorie Row
Minute D: 15 Push Jerks

L3: 80/62lb and 135/95lb
L2: 70/53lb and 115/75lb (RX)
L1: 53/35lb and 95/65lb

Score = Slowest Row

Thursday
WOD – 25 min AMRAP
500/400m SkiErg
7 Deadlifts
14 Single Dumbbell Box Step-Ups
21 Sit-Ups

L3: 275/185lb and 70/50lb
L2: 225/155lb and 50/35lb (RX)
L1: 185/125lb and 35/25lb

Score = Time

Accessory Work – 15 min AMRAP (steady pace, don’t rush)
16 Alternating Bicep Curls
16 Triceps Extensions
10 Kettlebell Side Bends (each side)

OR

Use this time for Bike recovery work

Friday
Strength
Bench Press

20 min to find a new 1RM. If you find this early, then drop weight and do some additional sets of 3 around the 80% mark.

WOD – 10 min AMRAP
10 Single Dumbbell Suitcase Lunge
10 Single Dumbbell Goblet Squats
10 Single Dumbbell Hang Power Cleans (5 on each side)
10 Single Dumbbell Snatches (5 on each side)
10 Toes To Bar

Cash Out (as a class): 3 rounds of Max Burpees (1:00 min on / 1:00 min off)

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Score A = Total Rounds + Reps
Score B = Total Burpees

HYROX

Tuesday
WOD 1 – 4 rounds for time, 18 min cap
400m Run
10 Skeleton Rows
10 Burpees Box Jump Over

WOD 2 – 15 min AMRAP
10 Calories on Echo Bike
15 Weighted Box Step-Ups
20 Sit-Ups

Wednesday
WOD 1 – 4 rounds, 16 min cap
400m Interval Run with 1:1 Work to Rest

Given you have built-in rest, make sure you run hard

WOD 2 – 24 min E2MOM
Movement A: 20/14 Calorie Echo Bike
Movement B: 35 Russian Kettlebell Swings
Movement C: 25/18 Calorie Row
Movement D: Max Sled Push

Thursday
Strength
Farmers Carry and Plank / Wall Sit

14 rounds alternating between:
Movement A: 45 seconds of 5 Deadlift + Farmers Carry
Movement B: 45 seconds of Plank or Wall Sit

15 seconds of rest and transition between movements

WOD – 20 min AMRAP
500/400m SkiErg
20 Wall Balls
20 Med Ball Lunges
20 Med Ball Sit-Ups