Monday
Strength
4x10 bench press
Complete one set every 2:00, holding between 70%-75% of your 5 RM

WOD – for time, 23 min cap
30-24-18-12 of:
Cals on rower (24-20-16-9 for female athletes)
Wall balls

Rest 3:00 minutes

12-18-24-30 of:
Cals on rower (24-20-16-9 for female athletes)
Single DB box step ups

L3: 70/50 DB, 25/20 MB
L2: 50/35 DB, 20/14 MB (RX)
L1: 35/25 DB, 14/10 MB

Athlete Notes:
·        The goal is to complete each part in under 10 minutes. This will ensure you finish this workout under the time cap.
·        This workout is very heavy on the legs. Make sure to start on the rower with a pace you can sustain and maybe potentially build upon, rather than starting fast and falling off.
·        You should also keep transitions smooth and efficient between movements.


Tuesday
Skill
Rope climb

For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are new to rope climbs: your coach will walk through technique/drills

WOD – 5 rounds for time, 20 min cap
15/12 cals on Echo bike
12 DL
9 hang power cleans
6 S2OH

L3: 155/105
L2: 135/95 (RX)
L1: 95/65

Athlete Notes:
·        This WOD is from the Rogue Invitational.
·        You should target 4 minutes per round to complete it under the time cap, which is certainly achievable, but make sure there isn’t too much drop off from round to round.
·        You’ll also want to be mindful of your pace on the bike. Aim to be more aggressive on the barbell and holding on for big sets there, rather than sprinting the bike portion.


Wednesday
Strength
5x5 back squat

Sets 1 & 2 = 75%
Sets 3 & 4 = 80%
Set 5 = 85%

Percentage is based off of your 1 rep max. If you do not have a 1 RM, find a weight that is challenging today.


WOD – 14 min AMRAP
50 DUs
10 push ups
10 pull ups
10 box jump overs

Athlete Notes:
·        We are getting rid of the barbell for today’s WOD and keeping it to all bodyweight movements. The goal for this workout is to accumulate between 5-7 rounds.
·        The overall volume of reps on each movement isn't super large which should allow you to keep sets unbroken or at least close to it. But with that in mind, be cautious about your starting pace as 14 minutes will feel like a lot longer if you start off too hot. Aim to find a pace from the beginning that can be built upon for a strong finish.


Thursday
Strength
4x6 power clean
Complete one set every 1:30, 4 reps should be unbroken

2 sets @ 60%
2 sets @ 70%
2 sets @ 80%

WOD – 5 rounds, 15 min

2:30 minutes to complete:
200m run
Max KB swings in remaining time

30 second rest between rounds

L3: 70/53
L2: 53/35 (RX)
L1: 35/26


Friday
WOD – for time, 30 minutes

30 DB snatches
30 TTB
30 sec bike sprint
30 alt v-ups

Rest 1 minute

30 DB snatches
30 DB squats
30 sec bike sprint
30 sit ups

Rest 1 minute

30 DB snatches
30 ring dips
30 sec bike sprint
30 alt v-ups

Rest 1 minute

30 DB snatches
30 SA DB thrusters
30 sec bike sprint
30 sit ups

L3: 50/35
L2: 40/25 (RX)
L1: 30/20

Athlete Notes:
·        Consider your DB load, ideally picking a weight you can do in 1-2 sets.
·        Go hard during the bike sprint, aiming for 8/6 cals on the (Echo) bike each time.
·        Because this WOD is higher volume, you will see slightly lighter prescribed weight. It will also be a real challenge given all the ab work. You’re welcome. :)

Monday
Strength / Skill
Weighted Lunges and Wall Sit

14 minute alternating EMOM
1) 10 back rack lunges
2) :30 second wall sit

WOD - 5 rounds
3 minutes to complete:
- 18/14 cal row
- 16 db snatch
- 12 burpees over bar

1 minute rest

L1: 30/20
L2: 40/25
L3: 50/35


Tuesday
Strength / Skill
5 sets of the following:
8 weighted good mornings (keep light)
8 strict leg raises / knee raises on bar (no kipping)
0:30 - 1:00 side plank each side

WOD - 2 rounds
50 double unders / 100 single unders
50 cals C2 bike
50 double unders / 100 single unders
50 kb swings

17min Time Cap

L1: 35/26
L2: 53/35
L3: 70/53


Wednesday
Strength
6x4 Back Squat
2 minute recovery bike between sets

WOD - 12 min AMRAP
1 rope climbs
4 cleans
8-15 push-ups

*If advanced, complete 2 rope climbs


Thursday
Strength / Skill
Farmers Carry

WOD - 18 min AMRAP
6 HSPU
8 deadlifts
10 box jumps

E4MOM: 20 sit-ups

L1: 135/95
L2: 185/135
L3: 225/155


Friday
Strength / Skill
Kipping
10 minutes of kipping pull-up progressions
Then 6 minute EMOM of 6-12 pull-ups

WOD - 21 - 15 - 9 - 15 - 21
Wall Balls
Alt V-ups

10 ring dips / box dips after each round

Monday
Strength / Skill
Bench press
4 x 5
3 x 3

WOD - 5 rounds
3:00 min to complete
500m c2 bike
15 kb swings
15 goblet squats
rest 1:00 between rounds

L1 - 35/24
L2 - 53/35
L3 - 70/53
*600m echo bike

If you finish round one in under 2:15, increase your weight or reps for the following rounds.


Tuesday
Strength / Skill
14 min AMRAP
Max set of strict pull ups
20 russian twists
200m run*
20 sec rest

*If you don’t want to run outside, you can use the runners or bikes

WOD - 6 rounds for time (16 min cap)
250m row
8 devils press
10 sit ups

L1 - 35/20
L2 - 45/30
L3 - 55/40


Wednesday
WOD – 30 min E5MOM
10 back squats
20 unweighted box step ups
20 jump lunges
20 box dips / 10 ring dips

If you want an extra challenge, hold plank or hop on a bike during the downtime

L1 – 75/55
L2 – 95/65
L3 – 115/85


Thursday
Strength / Skill
Deadlift
4 x 8

WOD - 16 min amrap
30 double unders
20 wall balls
10 power snatch

L1 - 75/55
L2 - 95/65
L3 - 115/75


Friday
Strength / Skill
Clean
15 mins to build to a heavy 3 rep
Then complete 4 sets of 3 at same weight

WOD - open workout 12.3
18 min amrap
15 box jump
12 push press
9 toes to bar

L1 - 95/65
L2 - 115/75
L3 - 135/95

Monday
Strength / Skill
deadlift
7 x 4

WOD - 15 min amrap
1000m c2 bike
10 push press
10 toes to bar

L1 - 95/65
L2 - 135/95
L3 - 165/115


Tuesday
Strength / Skill
12 min emom
a) 14 back rack lunge
b) :40 wall sit

WOD - 5 rounds
2:30 to complete
20 kb swings
15/12 push-ups
max air squats in remaining time

rest 1:00 between rounds

L1 - 35/24
L2 - 53/35
L3 - 70/53


Wednesday
WOD - 10 rounds for time (40 min cap)
6 db thrusters
8 box jumps
10 pull-ups
200m run

L1 - 35/20
L2 - 50/35
L3 - 70/50


Thursday
Strength / Skill
push/split jerk
build to a heavy 5 reps, then every 90 seconds for 6 round complete 3 reps at the same weight

WOD - 14 min amrap
7 power cleans
7 hspu
7 v-ups
49 double unders

L1 - 95/65
L2 - 135/95
L3 - 155/105

Friday
Strength / Skill
8 rounds
30 sec farmers carry/hold, followed by 30 sec rest
30 second hollow hold, followed by 30 sec rest

WOD - 4 rounds for time (18 min cap)
12 front squat
500m row
12 burpees over rower

L1 - 95/65
L2 - 135/95
L3 - 165/115

Monday
Strength / Skill
Power cleans
7 x 3

WOD - 13 minute AMRAP
15 kb swings
7 front squats
500m bike

L1: (35,95)/(26,65)
L2: (53/135)/(35/95)
L3: (70/165)/(53/115)


Tuesday
Strength / Skill
Double under technique and practice

10 min alternating EMOM
1) :30 max double unders
2) :45 wall-sit

WOD - For time:
20 burpees over bar
30 pull-ups
20 burpees over bar
30 push press
20 burpees over bar
30 pull-ups
20 burpees over bar

L1: 75/55
L2: 105/70
L3: 135/95


Wednesday
Strength / Skill
Overhead squat / Back squat
3x4
3x2

WOD - For time:
10 - ... - 3 - 2 - 1
Handstand push-ups
Deadlifts

18min time cap

L1: 135/95
L2: 185/135
L3: 225/155


Thursday
Strength / Skill
Rope climb skill work

WOD – 22 min AMRAP
10 / 7 cals on Echo bike
1 rope climb
8 renegade rows
8 TTB

L1: 65/45
L2: 95/65
L3:115/75



WOD - 5 rounds for time:
1000m row
16 toes to bar
32 db snatches

L1: 35/25
L2: 50/35
L3: 70/50


Friday
WOD – 5 rounds for time, 40 min cap
1000m row
20 DB box step ups
30 DB snatches

L1: 35/25
L2: 50/35
L3: 70/50