Monday
Skill
Pistol Squats
If you are proficient at Pistol Squats, complete a 10 minute EMOM. Otherwise, use this 10 minutes to practice technique.
WOD – 5 rounds for time, 20 min cap
15/12 Calorie on Echo Bike
12 Deadlift
9 Hang Power Cleans
6 Shoulder To Overhead
L3: 155/105lb
L2: 135/95lb (RX)
L1: 95/65lb
Athlete Notes:
-This WOD is from the Rogue Invitational.
-You should target 4:00 minutes per round to complete it under the time cap, which is certainly achievable, but make sure there isn’t too much drop off from round to round.
-Be mindful of your pace on the bike. Aim to be more aggressive on the barbell and holding on for big sets there, rather than sprinting the bike portion.
Score = Time
Tuesday
Strength
Farmers Carry
Complete 7 sets (down and back), increasing Kettlebell weight every other set. If you get to the heaviest Kettlebells (124lbs), go for distance.
WOD – 14 min AMRAP
50 Double Unders
10 Push Ups
10 Pull Ups
15 Kettlebell Swings
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-The goal for this workout is to accumulate between 5-7 rounds.
-The overall volume of reps on each movement isn't super large which should allow you to keep sets unbroken or at least close to it. But with that in mind, be cautious about your starting pace as 14 minutes will feel like a lot longer if you start off too hot. Aim to find a pace from the beginning that can be built upon for a strong finish.
Score = Total Rounds + Reps
Wednesday
Skill
Rope Climb
For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are new to rope climbs: your coach will walk through technique/drills
WOD – for time, 23 min cap
30-24-18-12 of:
Calories on Rower (24-20-16-9 for female athletes)
Wall Balls
Rest 3:00 minutes
12-18-24-30 of:
Calories on Rower (24-20-16-9 for female athletes)
Single DB Box Step Ups
L3: 70/50lb DB, 25/20lb MB
L2: 50/35lb DB, 20/14lb MB (RX)
L1: 35/25lb DB, 14/10lb MB
Athlete Notes:
-The goal is to complete each part in under 10 minutes. This will ensure you finish this workout under the time cap.
-This workout is very heavy on the legs. Make sure to start on the rower with a pace you can sustain and maybe potentially build upon, rather than starting fast and falling off.
-You should also keep transitions smooth and efficient between movements.
Score = Time
Thursday
WOD – 2 rounds for time, 35 min cap
400m Run
15 Toes To Bar
1 Leg Crank
1:00 Minute Accumulated Wall Sit
800m Run
15 Toes To Bar
1 Leg Crank
1:00 Minute Accumulated Wall Sit
No Levels Today
Athlete Notes:
-Today’s workout will be challenging, particularly the Leg Crank right into the Wall Sit. Use the Run as your recovery.
-Aim to complete the Toes To Bar within 3 sets maximum.
-1 Leg Crank = 20 Air Squats, 20 Lunges, 20 Jump Squats, 20 Jump Lunges. Remember to complete a full range of motion, squatting below parallel and back knee touching the ground on your lunges.
Score = Time
Friday
Strength
Strict Press
Spend 7 minutes to find a heavy double. Then drop weight by 10% and complete a 5x5.
WOD – 12 min AMRAP
14 Alternating Dumbbell Snatches
7 Burpee Box Jump Overs
Cash out: 4 rounds of 25 Sit Ups and 1 minute Plank
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal for today is to complete between 6-7 rounds.
-Challenge yourself by pushing the pace early on and seeing how you do.
-The reps are not super high on each movement which should allow you to stay mentally strong and keep moving.
Score A = Total Reps in WOD
Score B = Time to Complete Cash Out