Monday
Strength
Bench Press
Complete a 3x20 at 65%-70% of your 1RM.
WOD – for time, 15 min cap
100m Run
5 Bar Facing Burpees
5 Thrusters
200m Run
7 Bar Facing Burpees
7 Thrusters
300m Run
9 Bar Facing Burpees
9 Thrusters
400m Run
11 Bar Facing Burpees
11 Thrusters
L3: 185/125lb, 165/115lb, 145/100lb, and 125/85lb
L2: 155/105lb, 135/95lb, 115/80lb, and 95/65lb (RX)
L1: 135/95lb, 115/80lb, 95/65lb, and 65/45lb
Athlete Notes:
-The main focus of this workout is the Bar Facing Burpees and Thrusters. The intention here is to use the Run as your chance to control your breathing and shake out your legs but once you get back to the Burpees and Thrusters, try to increase your effort.
-Be sure to select loads on the Thrusters that will allow you to go unbroken on each set.
Score = Time
Tuesday
Strength
Push Press
Complete a 5x5 at 80% of your 1RM. Take ample rest between sets.
WOD – 5 rounds, 25 minutes
Every 5:00 minutes, complete the following:
5 Power Cleans
10 Skeleton Rows
15 Toes To Bar
21/16 Calorie Row
L3: 70/50lb and 75% of 5-rep Clean max
L2: 50/35lb and 65% of 5-rep Clean max (RX)
L1: 35/25lb and 55% of 5-rep Clean max
Athlete Notes:
-On the odd sets (1-3-5), compete the work as written. On the even sets (2-4), complete the work in reverse order.
-Ideally you should be looking to achieve a minimum of 60 seconds of rest each round.
-When selecting your Clean and Skeleton Row load, you should be able to complete the desired reps unbroken.
-On your Toes To Bar, you should be aiming for 2 sets maximum.
-And try to push the Row as much as possible, those calories should take around or just under a minute to complete.
Score: Slowest Set
Wednesday
Strength
Deadlift
1 x 7 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%
WOD – for time, 14 min cap
40 Overhead Squats
40 V-Ups
40 Russian Kettlebell Swings
25 Overhead Squats
25 V-Ups
25 Russian Kettlebell Swings
10 Overhead Squats
10 V-Ups
10 Russian Kettlebell Swings
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-The primary objective today is to complete this workout within the time cap.
-During the Overhead Squats, \you should be able to complete the desired volume within 2-3 sets maximum.
-The goal is to stay consistent through the V-Ups and Kettlebell Swings.
Score = Time
Thursday
Strength
Power Snatch
Complete the following, taking adequate rest between sets:
1 x 3 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%-85%
Then, 3 rounds of 30 seconds on / 30 seconds off of max Power Snatches at 50% of your 1RM.
WOD – 15 min AMRAP
16 Back Rack Lunges
4/3 Calories on Echo Bike (+3/2 Calories each round)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-The primary objective today is to complete as many rounds as possible.
-Ideally you should be selecting a load on the Lunges that will allow you to complete the set unbroken every time.
-Calories on the Bike for males are 4-7-10-13-16-19… and Calories on the Bike for females are 3-5-7-9-11-13…
Score = Rounds + Reps
Friday
WOD – 36 minute EMOM
Minute 1: 75 Double Unders
Minute 2: 12 Dual Dumbbell Box Step-Overs
Minute 3: 8 Handstand Push-Ups
Minute 4: 12 Pull-Ups
Minute 5: Max Wall Balls
Minute 6: Rest
L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb
Athlete Notes:
-Today we're blending both skill and conditioning movements together.
-The focus is volume and sustainability. It’s about working for a longer duration of time at an effort that is sustainable and that allows you to maintain high movement quality.
-On the Double Unders and Handstands, this is a good opportunity for you to challenge yourself in your scaling to develop these skills. If you want, you can simply work for 40ish seconds accumulating reps and just practicing.
-On the Step-Overs, make sure you select a weight you can complete the 12 reps unbroken.
-On the Wall Balls, hang on to these for as close to the full 60 seconds as you can.
Score = Total Wall Ball Reps