Monday
Strength
Back Squat
3x5 at 70%
2x4 at 80%
1x3 at 90%
WOD – 3 rounds for time, 15 min cap
100 Double Unders or 10/7 Calories on Echo Bike
25 Push Press*
15 Lateral Burpees Over Barbell
*Decrease Push Press weight after each round
L3: 135/95lb, 115/75lb and 95/65lb
L2: 115/75lb, 95/65lb, and 75/55lb (RX)
L1: 95/65lb, 75/55lb, and 55/45lb
Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Look to stay smooth and consistent on the Lateral Burpees and on the Double Unders as both of these movements will raise the heart rate significantly so ensuring you manage that will be important.
Score = Time
Tuesday
Partner WOD – 36 min AMRAP
Partner A:
400m Run
Partner B:
AMRAP of
5 Cleans
10 Box Jumps
15 Sit Ups
Cash Out: 100 Bicep Curls
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Partner A will run while Partner B does the work. Once Partner A returns from the run, they switch. On the AMRAP, pick up wherever your partner left off.
-They goal today is to try and accumulate as many rounds as possible.
Score = Total Number of Sit Ups
Wednesday
Strength
Deadlift
Complete a 5x3 starting at 65% of your 1RM and increasing weight with each set. Aim to finish around 85% of your 1RM.
WOD – 15 min ascending ladder (5-10-15-20…)
Toes To Bar
Calorie Row
Kipping Handstand Push-Ups
30 second rest after each round
L3: Strict Handstand Push-Ups
L2: As prescribed (RX)
L1: Straight Legged / Hanging Knee Raises
Athlete Notes:
-The movements will go quickly in the first part, however, once you reach the round of 15+, this workout will become more about how you can break the movements up and the stamina you have in your midline, shoulders & triceps. It will also become a very large Rowing workout towards the back end, so find a pace that you can sustain.
-If you need to scale the Handstand Push-Ups, do 1 Wall Walk for every 5 Handstand Push-Ups.
-And if your hands are still wrecked from the Open, sub in an ab movement for the Toes To Bar (e.g. Alternating V-Ups, Laying Leg Raise, etc).
-Today, we will do all the Toes Toe Bar on the left side of the room (side with the longer rig) and all the Handstand Push-Ups on the right side of the room (side with more wall space).
Score = Total Reps
Thursday
Strength
Ring Dips
10 min EMOM
Pick a rep count that you can maintain for the 10 minute duration
WOD A – 14 min AMRAP
14 Kettlebell Swings
14 Kettlebell Lunges
Every time you set the Kettlebell down, complete a 1:00 minute Plank
WOD B – 5 min
Ab Lab
L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Today’s workout will be very challenging, with the goal of setting down your Kettlebell as few times as possible. Aim to maintain a slow and steady pace throughout the AMRAP.
-On the Lunges, you can hold the Kettlebell however you’d like (e.g. goblet, suitcase, front rack, etc).
Score = WOD A’s Rounds + Reps
Friday
Strength
Power Snatch
12 min E2MOM
1 Hang Power Snatch
1 Low Hang Power Snatch (just below the knee cap)
1 Power Snatch
Starting at 60% of your 1RM and increase the load each set. You must hang on to the barbell for the Hang and Low Hang reps but you can reset for the full Power Snatch rep.
WOD – 3 rounds for time, 15 min cap
25 Wall Balls
10/7 Calorie on Echo Bike
15 Kipping Pull-Ups
Rest 1:30 minutes
If you finish before the time cap, complete max Calories on Echo Bike in the remaining time
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-The primary objective is to complete this workout under the time cap.
-When looking at these movements (Wall Balls, Bike, Pull-Ups), prioritize which movement you need to work on the most and put more effort into that one.
-On the Wall Balls, pick a weight that allows you to complete the reps within 2-3 sets maximum each round.
-If your hands are still wrecked from the Open, you can sub 7-10 Strict Pull-Ups or scale to Ring Rows.
Score = Time (to complete all 3 rounds)