Monday
WOD – 35 min EMOM
Minute 1: 8/5 Calories on Echo Bike
Minute 2: 1 Round of DT*
Minute 3: 8/5 Calories on Echo Bike
Minute 4: 60 Seconds of Max Russian Kettlebell Swings
Minute 5: Rest
L3: 155/105lb and 80/62lb KB and 10/7 Cals on bike
L2: 135/95lb and 70/53lb KB (RX)
L1: 95/65lb and 53/35lb KB
*One round of DT = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks
Score = Total Kettlebell Swings
Tuesday
Skill
Kipping Pull-Ups
8 minute EMOM
0:00-4:00: Complete a set every 30 seconds, pick a smaller rep count that you can maintain
4:00-8:00: Add 70% to your rep count and complete this every minute
Rest 2 minutes, then complete 1 set of max Pull-Ups.
If you are working on your Pull-Up or kipping, use this time to learn and practice.
WOD – 5 rounds, 20 min
3 minute to complete:
300/250m Row
20/15 Push-Ups
Max Wall Balls in remaining time
1:00 min rest between rounds
L3: 25 Push-Ups
L2: As Written (RX)
L1: Scaled Push-Ups
Score = Total Pistol Squats
Wednesday
Strength
Hang Power/Squat Clean
5 sets of 3 Hang Power Cleans into 2 Hang Squat Cleans. Start at 40% of your 1RM and add weight after each set.
WOD – 4 rounds for time, 14 min cap
15 Kettlebell Sumo Deadlift High-Pulls
30 Alternating V-Ups
60 Double-Unders / 100 Single-Unders
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Thursday
Strength
Hang Power Snatch
Complete a 7x4 starting at 50% of your 1RM and increasing weight.
WOD – 10 rounds for time, 20 min cap
3 Devil’s Press
10 Dual Dumbbell Reverse Suitcase Lunges
20 Air Squats
L3: 50/35lb
L2: 25/25lb (RX)
L1: 25/15lb
Score = Time
Friday
Strength
Back Squat and Box Jumps
Complete 5 sets of 7 Back Squats at 70%-80% directly into10 Box Jumps
WOD – for time, 18 min cap
400m Run
25 Toes To Bar
15 Power Cleans
50 Dual Dumbbell Box Step-Ups
15 Power Cleans
25 Toes To Bar
400m Run
L3: 155/105lb BB and 70/50lb DBs
L2: 115/75lb BB and 50/35lb DBs (RX)
L1: 95/65lb BB and 35/25lb DBs
Score = Time