Monday
Skill
Kipping Work
10 min EMOM
Pick a kipping movement or two (Toes To Bar, Pull-Ups, Chest To Bar, Muscle Ups) and select a rep count you can sustain all 10 minutes
WOD – 4 rounds for time, 22 min cap
400m Run
15 Overhead Squats / Front Squat
30 Sit-Ups
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Tuesday
WOD – 40 min E2MOM
16 Single Dumbbell Box Step Overs and 16 Kettlebell SDLHP
18/12 Calories on Echo Bike
16 Back Rack Lunges and 16 Kettlebell Swings
Rest (or 90 second Plank)
L3: 50/35lb DB, 70/53lb KB, 115/75lb BB
L2: 35/25lb DB, 53/35lb KB, 95/65lb BB (RX)
L1: 25/15lb DB, 35/36lb KB, 75/55lb BB
Score = Slowest Time on Bike
Wednesday
Strength
Bench Press
10 min EMOM
10 reps at 45%-55% of your 1RM
Good luck, this is really challenging…
WOD – 15 min AMRAP
3 Power Cleans
9 Toes To Bar
15 Wall Balls
L3: 185/125lb and 25/20lb
L2: 155/105lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb
Score = Rounds + Reps
Thursday
Strength
Deadlift
Complete a 6×5 70%-75% of your 1RM. After each set, immediately complete 7 Box Jumps, then rest until you’re ready for the next set.
WOD – 3 rounds for time (in teams of 3), 20 min cap
Partner A: Sled Pull and Push
Partner B: 20 Burpees
Partner C: 400m Run
Once the 20 Burpees and the 400m Run are done, then partners rotate. One round is considered complete once everyone has had their turn at each movement.
No levels today
Score = Time
Friday
Strength
Back Squat
2×10 at 60%
2×6 at 70%
2×3 at 80%
1×10 at 60%
WOD – 20 min AMRAP
Max Meter Row
E4MOM, including 0:00, complete:
5 Power Snatches*
5 Strict Pull-Ups
10 Box Jumps
*Each round, please increase the load of the Power Snatch by 5/10lb
L3: 95/65lb
L2: 75/55lb (RX)
L1: 55/35lb
Score = Meters Rowed
HYROX
Tuesday
WOD 1 – 25 min cap
Complete 150 Wall Balls for time
Every time you drop the ball complete a 400m run
You must complete a minimum of 5 runs. If you do not complete 5 runs during this 150 Wall Balls, you much complete the remaining runs after your 150th Wall Ball.
WOD 2 – 15 min AMRAP with partner
Partner 1: Max distance on SkiErg
Partner 2: 10 Burpees / 15 Box Jumps / 20 Sit-ups
Switch once partner 2 has completed their work.
Wednesday
WOD 1 – 18 min EMOM
Minute A: Max Distance Row
Minute B: Plank Hold
Minute C: Max Alternating V-ups
Note: Go hard on the Row. When you get to the Plank, focus on trying to get your heartrate down so that you can complete at least 20-25 Sit-Ups.
WOD 2 – 4 rounds for time, 20 min cap
200m Suitcase Carry (down with arm 1, back with arm 2)
20 Kettlebell Swings
20 Kettlebell Lunges
Thursday
WOD 1 – 3 rounds, 24 min
3 min Max Cal on Bike
1 min rest
3 min Max Cal on SkiErg
1 min rest
WOD 2 – 20 min AMRAP
1 Sled Pull and Push
20 Jump Squats
200m Med Ball Run