Monday
Strength
Ring Dips & Bent Over Row
5 rounds:
1 set of submaximal Ring Dips
8 Bent Over Row
WOD 1 – 7 minute ascending ladder
Buy In: 50 Sit-Ups
Alternating Dumbbell Hang Snatches (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
Rest 3:00 minutes
WOD 2 – 7 minute ascending ladder
Buy In: 50 Sit-Ups
Alternating Dumbbell Hang Clean and Jerks (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The focus today is to get as far as you can into the ascending ladder. A great goal to shoot for here is to get into the round of 14 reps.
-You should aim to complete the Sit-Ups reps fairly quickly to maximize your time on the Dumbbell and Burpees. Make sure these are taking no longer than 2:30 minutes.
-When selecting your Dumbbell weight, please select a load you can complete every set unbroken. This is an important aspect of the workout to ensure you keep moving and can achieve the best score possible.
Score = Total Reps (including the Sit-Ups)
Tuesday
Strength
Back Squat
Complete the following, taking ample rest between sets.
2x3 at 75%
2x3 at 80%
2x3 at 85%+
WOD – 3 rounds for time, 15 min cap
400m Run
21 Kettlebell Swings
12 Pull-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Today we have the classic benchmark “Helen”. This is intended to be a hard and fast workout. One where you really shouldn't think too much but just focus on one movement & one round at a time.
-When tackling this workout, consider breaking the Kettlebell Swings at 13 and then continue on until 21.
-On the Pull-Ups, these should be completed in 2 sets maximum so scare as needed. Scaling options include reduced reps, Band-Assisted Pull-Ups, or Ring Rows.
Score = Time
Wednesday
Strength
Double Unders
10 minutes to practice this skill. If you are already proficient, complete a 10 minute EMOM, aiming for 40-50 reps each minute.
WOD – 25 min cap
Part A: 10 minute AMRAP
12/9 Calories on Echo Bike
8 Push Ups
4 Deadlifts
Rest 5:00 minutes
Part B: for time
20 Deadlifts
40 Push Ups
60/48 Calories on Echo Bike
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Athlete Notes:
-The AMRAP is the focus point of the workout today and the for time portion is secondary. On the AMRAP, the primary objective is to accumulate upwards of 5 rounds.
-Remember, to select a load on the Deadlifts that allow you to maintain good form throughout your reps and move efficiently.
Score = Time
Thursday
Strength
Power Clean
Complete a 6x5 starting at 50% and increasing with each set. These should be touch-and-go reps. You are looking to find the heaviest load that you can cycle.
WOD – for time, 22 min cap
60/48 Calorie Row
30 Toes To Bar
30 Dual Dumbbell Push Press
50/40 Calorie Row
25 Toes To Bar
25 Dual Dumbbell Push Press
40/32 Calorie Row
20 Toes To Bar
20 Dual Dumbbell Push Press
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-Given the higher volume, this workout will test your capacity. It is 150 calories on the Rower, and 75 reps of each movement which is quite significant volume.
-Try to take a bit more conservative on your stronger movement(s) so that you have more energy for your weaker movement(s).
-With the Toes To Bar, try to complete the reps within 3-4 sets. If you need to scale today, start by scaling the rep count down first. If you need to scale further, switch to Straight Legged Raises, Hanging Knee Raises or Alternating V-Ups.
Score = Time
Friday
WOD – for time, 45 min cap
2 Mile Run
100 Burpees
75 Back Squats
50 Skeleton Rows
25 Wall Walks
L3: 135/95lb and 70/53lb DBs
L2: 115/75lb and 53/35lb DBs (RX)
L1: 95/65lb and 35/26lb DBs
Athlete Notes:
-Today’s WOD is a bit of a Murph prep. However, you can break the work up any way you would like. (For an extra challenge, try going straight through.)
-This is a lot of work to get through so make sure you keep moving and keep transitions efficient.
Score = Time