Monday
WOD – 3 rounds for time, 40 min cap
30 Squat Clean
30 Pull-Ups
800m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Mobility – 10 min
Take time to stretch and cool down
Tuesday
Strength
Push Press
2×5 at 70%
2×4 at 75%
2×3 at 80%
WOD – 14 min AMRAP
10/8 Calorie Row
10 Bench Press
10 Alt V-Ups on each side
L3: 135/95lb+
L2: 115/75lb (RX)
L1: 95/65lb
Score = Rounds + Reps
Accessory Core Work – 12 rounds, 6 min
20 seconds on / 10 seconds off
Alternate between Russian Twists and Hollow Holds
Wednesday
Strength
Bulgarian Split Squat + Bicep Curls
Complete a 6×6 Bulgarian Split Squat on each leg at a challenging weight, followed by 10 Alternating Dumbbell Curls on each arm.
Partner WOD – 18 min
Partner A – 3 min ascending ladder (2, 4, 6…)*
Single Dumbbell Box Step Ups
Box Jumps
Kettlebell Swings
Partner B) Max Cal on SkiErg
Switch back and forth.
*Start where your partner left off, continuing up the ladder
L3: 70/50lb DB and 70/53lb KB
L2: 50/35lb DB and 53/35lb KB (RX)
L1: 35/25lb DB and 35/26lb KB
Score = Total Reps
Thursday
Strength
Ring Dips
Complete an 8 min EMOM, picking a rep count you can be consistent with.
Rest 3:00 minutes.
Then with a partner, complete as many Ring Dips as possible in 3:00 minutes, alternating back and forth as needed.
WOD – for time, 15 min cap
21-15-9
Deadlifts
Bar Facing Burpees
50 Double Unders / 100 Single Unders after each round
Note: If you complete this in under 11 minutes, complete the round of 9’s again.
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Friday
Skill
Strict Pull-Ups or Rope Climb
Option A: Work on your Strict Pull-Up like a strength, completing large sets, resting as needed
Option B: Complete 1-3 Rope Climb every 90 seconds for 6 rounds
Option C: Use this time to learn and practice how to climb a rope
WOD – 4 rounds, 16.5 min
3 minute AMRAP
15 Toes To Bar
10 Front Squats (if advanced, then Overhead Squats)
Max Calories on Echo Bike in the remaining time
Rest 90 seconds between rounds
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Calories
HYROX
Tuesday
WOD 1 – 15 min AMRAP
1 Sled Push and Pull
Weighted Lunges Down and Back
WOD – 5 rounds, 19 min
3 min to complete:
500/400m SkiErg
Max Burpees in remaining time
1 minute rest between rounds
Wednesday
WOD 1 – 3 rounds for time, 18 min cap
400m Run
30 Wall Balls
WOD 2 – for time, 12 min cap
21-15-9
Calories on Echo Bike
Dumbbell Thrusters
Sit Ups
Thursday
WOD – for time, 30 min cap
800m Run
50 Wall Balls
500m Row
200m Farmers Carry
1000m SkiErg
200m Farmers Carry
500m Row
50 Wall Balls
800 Run
Ab Lab – 7 min
Coach’s choice