Monday
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
Score = Time
Tuesday
Strength
Push Press
Complete 5x7 at 70%-80%, taking ample rest between sets.
WOD – 12 min EMOM
Minute A: 20/15 Calories on C2 Bike
Minute B: 20 Alternating V-Ups
Minute C: 50 Double Unders
No Levels Today
Score = Slowest Bike Time
Wednesday
Conditioning
Row Technique work
Option 1: 2000m Row Test
Option 2: 10 min Recovery Row
If you’re feeling a bit wrecked from the week, opt for the recovery row instead.
WOD – 15 min AMRAP
6 Deadlifts
9 Box Jumps
12 Box Dips (or 8 Ring Dips)
After every other round, complete a 200m Farmers Carry.
L3: 255/175lb BB and 44/35lb KB
L2: 225/155lb BBand 35/26lb KB (RX)
L1: 155/105lb BB and 26/18lb KB
Score = Rounds + Reps
Thursday
Strength
Handstand Push-Up
Every 90 seconds for 8 rounds, complete a large set of HSPUs. Try to maintain this rep count for the entire duration.
If you don’t have a HSPU, use this time to practice.
WOD – descending ladder for time, 24 min cap
50-40-30-20-10
Single Dumbbell Front Rack Lunge
Dumbbell Snatch
Between each round, complete a 400m run.
L3: 70/50lb DB
L2: 50/35lb DB (RX)
L1: 35/25lb DB
Score = Time
Friday
Strength
Power Clean
6 sets of:
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Complete a set every 2:00 minutes, starting at 60% of your limiting movement and increasing each round. Aim to finish at 85%+ if possible.
WOD – 16 min AMRAP
15 Kettlebell Swings
15 Wall Balls
10/7 Calories on Echo Bike
L3: 70/53lb and 25/20lb
L2: 53/35lb and 20/14lb (RX)
L1: 35/26lb and 14/10lb
Score = Rounds + Reps
Reminder: The annual Felix flip cup tournament is tonight at 7:00pm! No 5:30pm or 6:30pm classes. See you all there! Don’t be late. :)