Programming – week of 9/29/25

Programming Note:

We are making some enhancements to the programming! Here’s what you can expect:

• Benchmark WODs will be peppered in. Make note of how you do because we’ll be revisiting them throughout the year so you can retest yourself.
• Extra Credit will also be added once or twice a week. There is no requirement to do this, but it’s there if you’d like it. Sometimes a little extra is just enough to make the difference!
• While we will add a handful of 1RM lifts for those of you that need to retest your maxes, we will also have a day in January in which we find our new 1RMs for Squat, Bench, and Deadlift so we can start the year off with new percentages.

Monday
Strength
Deadlift

20 minutes to find new 1 rep max

WOD – 4 rounds, 15 min

3 minutes to complete:
14/10 Calories on Echo Bike
10 Thrusters
Max Sit-Ups in remaining time

1 minute rest between rounds

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Score = Slowest Round

Tuesday
Strength
Cleans

15 minutes to complete 6-8 sets of the following complex. Start light and work your way up in weight. Aim to finish around 75%.

1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean

WOD – 5 rounds for time, 16 min cap
300/250m Row
10 Toes To Bar
7 Renegade Rows

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

Score = Time

Wednesday
Benchmark WOD: Kelly

WOD – 5 rounds for time, 35 min cap
400m Run
30 Box Jumps
30 Wall Balls

L3: same as L2
L2: 24/20” and 20/14lb (RX)
L1: 20/12” and 14/10lb

Score = Time

Extra Credit
100 Calories on C2 Bike

Athlete Notes:
-You will start seeing some benchmark workouts peppered in the programming, we will revisit these benchmarks throughout the year so take note of how you did so you can compare over time.
-The extra credit should be considered zone 2 work.

Thursday
Strength
Bench Press

Complete a 6×8 at 65%-70% of your 1RM. Take ample rest between sets.

WOD – 6 rounds, 17 min cap
8 Push-Ups
8 Pull-Ups
16 Jump Lunges
16 Alternating V-Ups

No levels today

Score = Time

Athlete Notes:
-The Push-Ups will be extra challenging after all the Bench Press. Reduce reps if you need to.

Friday
Strength
Back Squat

10 min EMOM
Complete 3 Back Squats

Start at 50% and increase weight every other set.

WOD – 18 min AMRAP
20/13 Calories on SkiErg
20 Russian Kettlebell Swings
20 Push Press
1 min Wall Sit or Plank

L3: 70/53 KB and115/75lb BB
L2: 53/35 KB and 95/65lb (RX) BB
L1: 35/26 KB and 65/45lb BB

Score = Total Rounds + Reps (1 Calorie = 1 Rep, Wall Sit/Plank = 1 Rep)

Extra Credit
1 mile run (to the Space Needle and back)

HYROX

Tuesday
WOD 1 – 3 rounds, 12 min
2 min Max Calorie Row
2 min Max Distance Sled Push

WOD 2 – 4 rounds, 20 min cap
200m Run
12 Burpee Broad Jumps
12 Lunges (on each leg)
12 Sit-Ups

Wednesday
Benchmark Workout: Kelly

WOD – 5 rounds for time, 35 min cap
400m Run
30 Box Jumps
30 Wall Balls

L3: same as L2
L2: 24/20” and 20/14lb (RX)
L1: 20/12” and 14/10lb

Score = Time

Extra Credit
100 Calories on C2 Bike

Athlete Notes:
-You will start seeing some benchmark workouts peppered in the programming, we will revisit these benchmarks throughout the year so take note of how you did so you can compare over time.
-Consider the extra credit should be considered zone 2 work.

Thursday
WOD 1 – 3 rounds, 22 min cap
500m SkiErg
1 min Plank
200m Farmers Carry
1 min Wall Sit

WOD 2 – 15 min AMRAP
10/7 Cals on Echo Bike
10 Box Jumps Overs
20 Hang Dumbbell Snatch
20 Sit-Ups