Monday
Strength
Back Squat
2x4 at 75%-80%
2x3 at 80%-85%
2x2 at 85%-90%
Then, complete a 2x15-20 at 50%. If you cannot complete 15 reps in the first set, go down on your second set. If you complete all 20 reps in the first set, go up on your second set
WOD – 3 rounds for time, 18 min cap
400m Run
15 Burpee Box Jump Overs
25 Toe to Bar
No levels today
Score = Time
Tuesday
WOD – 40 min E2MOM
Complete one movement, every 2 minutes:
30/24 Calorie Row
20 Push Press
30 Kettlebell Swings
20 Front Rack Lunges
L3: 115/75 BB and 70/53lb KB
L2: 95/65 BB and 53/35lb KB (RX)
L1: 65/45 BB and 35/26lb KB
Score = Fastest Row Time
Wednesday
Strength
Deadlift
5x5 Temp Deadlift (1130)
WOD – for time, 26 min cap
10 Chest To Bar Pull-Ups
10/7 Calories on Echo Bike
10 Chest To Bar Pull-Ups
25 Alternating V-Ups
20/14 Calories on Echo Bike
10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Squats
30/21 Calories on Echo Bike
10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Squats
75 Skeleton Rows
40/28 Calories on Echo Bike
L3: 50/35lb and 5 Muscle-Ups
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Thursday
Strength
Push Jerk
Complete a 6x3 starting at 60% of your 1RM and increasing the load every other set.
WOD – 5 rounds, 25 min
5:00 min to complete:
400m Run
10 Hang Power Cleans
100 Double Unders / 200 Single Unders
L3: 155/105lb
L2: 135/95lb (RX)
L1: 95/65lb
Score = Slowest Set
Friday
Strength
Strict Pull-Ups
8 minute EMOM picking a rep count you can be consistent with over the duration.
WOD – 2 rounds for time, 20 min cap
22 Push-Ups
22 Alternating Dumbbell Snatches*
16 Ring Dips
16 Alternating Dumbbell Snatches*
10 Handstand Push-Ups
10 Alternating Dumbbell Snatches*
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
If you prefer to do barbell Snatch, the RX weight would be 75/55lb.
Score = Time