Monday
Strength
Hang Power Cleans
Complete a 5x5 at 60%-70% of your 1RM. Focus on cycling the weight.
Then, increase weight to 80%-85% of your 1RM and complete a 5x1.
WOD – 4 rounds
3 minute AMRAP
5 Ring Dips
7 Sumo Deadlift High Pulls
9 Box Jump Overs
Rest 1:30 minutes between rounds
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-The primary objective with this workout today is to keep moving throughout the 3 minutes.
-Ideally you should be able to go unbroken on all movements in each set. Aim to accumulate upwards of 2 to 2.5 rounds each AMRAP.
-Today’s Ring Dips are intended to be Kipping reps. However, if you do not have that skill down, you're able to complete them as strict reps.
-Select a load on the Sumo Deadlift High Pull you can complete unbroken sets of 7.
Score = Total Reps
Tuesday
Conditioning
Bike Sprints
3 rounds of 1:00 on / 2:00 off
3 rounds of 0:30 on / 1:00 off
3 rounds of 0:15 on / 0:30 off
Use the first round of each segment as your gauge. From there, rachet up or down as needed and try to maintain that pace for rounds 2 and 3.
WOD – 7 rounds for time, 11 min cap
7 Strict Pull-Ups
10 Burpees
Cash Out: Group Ab Lab
L3: Weighted Strict Pull-Ups
L2: As Written (RX)
L1: Reduced Strict Pull-Up reps or Band Assisted Pull-Ups
Athlete Notes:
-Today’s focus is the volume of Strict Pull-Ups. Rounds of 7 will be tough so scale appropriately to ensure a consistent effort and intensity. (It is better to scale down so you can keep moving throughout the 11 minute duration.)
-Please note, this work was inspired by a CrossFit.com WOD and it was originally written with 1 Legless Rope Climb. If you prefer to do that in place of the Strict Pull-Ups, you are welcome to do so.
Score = Time
Wednesday
Strength
Bench Press
Complete a 6x4 at 80% of your 1RM, resting for at least 2:00 minute between sets.
WOD – 2:00 minutes on / 1:00 minute off, 15 min cap
100 Double Unders
Max Power Snatches in remaining time
Repeat this process until you accumulate 32 Power Snatches. If you finish before the time cap, hop on a Bike.
L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb
Athlete Notes:
-The goal is to select a challenging weight that you are only able to cycle for 2 to 3 reps maximum.
-Keep in mind, there is a 5 round cap for this workout today so you’ll need to aim for 6 to 8 reps per round.
-On your Double Unders, it is important to select a scaling option or rep number that allows you to complete the movement within 60 seconds. (If you don’t have Double Unders, complete 100 Single Unders, this will take approximately the same amount of time.)
Score = Time (including rest)
Thursday
Strength
Deadlift
Take time to warm up to your working weight, and then complete a 4x3 at 80%-85% of your 1RM.
WOD – 5 rounds, 25 min
Every 5:00 minutes, compete the following:
200m Run
5 Handstand Push-Ups
12 Barbell Front Rack Lunges
5 Handstand Push-Ups
200m Run*
*If there are 2:00+ minutes remaining as you head into your last 200m run, grab a Medball.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-The primary objective today is to maintain consistency in your round times. Ideally, you want to achieve 40 to 60 seconds of rest each round.
-Aim to complete the Handstand Push-Ups unbroken. Today’s scaling option will be 1 Wall Walk + 3 Push-Ups.
Score = Slowest Set
Friday
WOD – 40 min AMRAP
50m Bear Crawl
7 Bear Complexes
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Athlete Notes:
-As a reminder, 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
-This will be a long, grueling workout. The goal is to just keep moving. But if you need a break from the Barbell/Crawl grind, hop on a bike for a bit and then jump back in. You are also welcome to incorporate a 1 minute Bike after each set if you prefer.
-For today, the 50m Bear Crawl will be down and back (1st pillar to 3rd pillar) two times.
Score = Rounds + Reps