Monday
WOD – 14 min EMOM (“Bergeron Beep Test”)
7 Thrusters
7 Pull-Ups
7 Burpees

Athlete Notes:
-Once you fail, take a 1:00 min rest and then reduce reps and finish out the EMOM.
-If you can’t complete the round in approximately 50 seconds, consider reducing rep count down to 6 or 5 to start with.

L3: 75/55lb
L2: 75/55lb (RX)
L1: 45/35lb

Score = Number of Completed EMOM Rounds

Strength
Pause Back Squat + Run

Complete a 5×3 at 60%-70% of your 1RM, with a 3 second pause at the bottom
200m Run after each set

Tuesday
Strength
Sled Push

10 min Sled Push race:
In teams of 3, complete max lengths sled pushes of the gym

Scoring: one length of the gym is 1.5 points for females and 1 point for males
At the end of the day, the team with the most points will get free shirts. Have fun today…

WOD – 5 rounds, 17.5 min

Every 3:30 mins, complete:
8 Handstand Push-Ups
10 Power Cleans
12 Box Jump Overs

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

Score = Slowest Set

Wednesday
Strength
Deadlift

Complete a 6×5 starting at 65% of your 1RM and working up to 80% of your 1RM

WOD – 18 min AMRAP
50 Double Unders
20 Dumbbell Snatches (or 8 Barbell Power Snatches)
50 Double Unders
20 Wall Balls
1:00 Min Rest

L3: 70/50lb DB or 115/105lb BB and 25/20lb WB
L2: 50/35lb DB or 95/65lb BB and 20/14lb WB (RX)
L1: 35/25lb DB or 75/55lb BB and 14/10lb WB

Score = Total Rounds + Reps

Thursday
Strength
Bench Press

Complete 5×6 at 70%-75% of your 1RM

WOD – 20 min EMOM
Min A: 16 Push Press
Min B: 200m/160m Row
Min C: 16 Kettlebell Swings
Min D: 400m/350m C2 Bike
Min E: 12 Front Rack Reverse Lunges

L3: 115/75lb BB and 70/53lb KB
L2: 95/65lb BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB

Score = Slowest Row Time

Friday
WOD – 5 rounds for time, 45 min cap
20 Toes To Bar
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00 min Rest

No Levels Today

Athlete Notes:
-If you’d prefer to do the girls WOD called “Barbara”, do Pull-Ups instead of Toes To Bar.

HYROX

Tuesday
WOD 1 – 10 min

Sled Race
In teams of 3, complete max lengths sled pushes of the gym.

WOD 2 – 25 min AMRAP
200m Run
10 Burpee Box Jump Overs
200m Farmers Carry
10 Burpee Box Jump Overs
200m Run

1 min rest between rounds

Wednesday
WOD 1 – 4 rounds, 24 min
4 min Max Calories on Bike followed by a 2 min rest

Go hard on the bike, really push yourself

WOD 2 – 4 rounds, 22 min

4:00 to complete:
400m Run
10 Burpee Broad Jumps
Max Wall Balls

2 min rest between rounds

Thursday
WOD – 45 min AMRAP

800m Run
20 Wall Balls
400m SkiErg
20 Med Ball Lunges
200m Med Ball Run

Rest 1 min between rounds