Monday
WOD – 4 rounds for time, 42 min cap
10 Man Makers
20 Dumbbell Deadlift
30 Dumbbell Push Press
40 Single Dumbbell Lunges
30/20 Calories on SkiErg

L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb

Score = Time

Tuesday
Strength
Snatch

Complete 5 sets of the following, starting at 60% of your 1RM and increase the load each set.

2 Power Snatch
2 Low Hang (below knee) Power Snatch

WOD – 4 rounds for time, 15 min cap
400m Run
10 Back Squats*

*Increase your Back Squat weight with each round

L3: Starting at 60%
L2: Starting at 55%
L1: Starting at 50%

Score = Time

Wednesday
Strength
Power Clean

Complete a 3×4 touch and go at 70%, followed by a 4×3 increasing the weight with each set.

WOD – 20 min EMOM
Minute 1: 12/8 Calories on Echo Bike
Minute 2: 3-4 Wall Walks or 8-12 Handstand Push-Ups
Minute 3: 20 Alternating V-Ups
Minute 4: 12 Box Jump Overs

L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb

Score = No Score Today

Thursday
Strength
Bench

Complete the following:
2×3 at 80%
2×2 at 85%
2×1 at 90%

WOD – 2 rounds, 30 min

15 min to complete:
25/20 Calorie Row
25 Hang Dumbbell Snatch
15 Deadlifts
10 Strict Pull-Ups
25/20 Calorie Row
25 Hang Dumbbell Snatch
15 Deadlifts
10 Strict Pull-Ups

Rest and recover until the 15:00 mark and then repeat

L3: 225/155lb
L2: 185/125lb (RX)
L1: 135/95lb

Score = Slowest Set

Friday
Skill
Rope Climbs and Double Unders

16 min EMOM
Minute A) 45 sec of max Rope Climbs
Minute B) 30 sec of max Double Unders

If you are new to the Rope Climb or Double Unders, use this time to learn and practice.

WOD – 20 min Ascending Ladder
Run (100m, 200m, 300m, 400m…)
Wall Balls (10, 20, 30, 40…)
Toes To Bar (5, 10, 15, 20…)

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Score = Round + Reps (count every 10 meters as a rep)

HYROX

Tuesday
WOD 1 – for time, 20 min cap
Wall Balls (5-10-15-20)
Burpees (20-15-10-5)
400m Run

WOD 2 –  20 min AMRAP
30/20 Calories on SkiErg
20 Box Jump Overs
200m Farmers Carry

Wednesday
WOD 1 – for time, 20 min cap
21-15-9-15-21 of:
Calories on Echo Bike
Kettlebell Swings
Kettlebell Squats

WOD 2 – 4 rounds, 19 min
4 minutes to complete:
400m Run
1 Sled Pull
1 Sled Push
Max Calories on SkiErg in remaining time

1 minute rest between rounds

The Run should take no longer than 2 minutes. If it is, shorten the Run slightly.

Thursday
WOD – 40 min E2MOM (90 seconds of work / 30 seconds of rest)

A) Max Sled Push
B) Max Calories on Rower
C) Max Broad Jumps
D) Max Calories on Echo Bike
E) Max Med Ball Lunges