Monday
Strength
Front Squat
Every 90 seconds for 7 rounds:
Complete 5 reps at 80% of your 1RM
WOD – 15 min AMRAP
200m Medball Run
10 Medball Box Step-Ups
10 Pull-Ups
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
For an extra challenge, consider trying some of your Pull-Ups with your Medball between your legs.
Score = Total Reps
Tuesday
Strength
Bench Press
Complete the following:
3x3 at 80%-85%
3x5 at 75%-80%
3x7 at 70%-75%
WOD – 21 min
Part A – 14 min ascending ladder
Calorie Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Single Dumbbell Push Press (2, 4, 6… on each side)
Rest 2 minutes
Part B – 5 min
Max Calories on Echo Bike
L3: 185/125lb BB and 50/35lb DB
L2: 155/105lb BB and 35/25lb DB (RX)
L1: 115/75lb BB and 25/15lb DB
Score (Part A) = Rounds + Reps
Score (Part B) = Total Calories Biked
Wednesday
Strength
Bulgarian Split Squat
Complete a 4x8 on each leg. After each set, complete 20 Russian Kettlebell Swings. Self-directed weight today.
WOD – 5 rounds, 20 minutes
3:00 min to complete:
300m/250m Row
10 Hang Cleans
Max Burpees over Bar in remaining time
1 min rest in between rounds
L3: 60%+ of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM
Score = Slowest Round Time
Thursday
Strength
Strict Pull-Ups
Take 3:00 minutes to find a max unbroken set. Then decrease by 50% and complete that rep count every minute for 8:00 minutes.
If you don’t have a Strict Pull-Up, you can scale to Band Assisted Strict Pull-Ups or Ring Rows.
WOD – 3 rounds, 19 min
5 minute AMRAP of:
40 Double Unders / 60 Single Unders
12 Box Jumps
10 Wall Balls
8 Hang Power Snatch
Rest 2:00 minutes between rounds
L3: 25/20lb WB and 115/75lb BB
L2: 20/14lb WB and 95/65lb BB (RX)
L1: 14/10lb WB and 75/55lb BB
Score = Total Rounds + Reps
Friday
WOD – 40 min AMRAP
400m Run
Then, 3 rounds of:
5 Push-Ups
7 Toes To Bar
9 Jump Squats
L3: Complete reps of 7/10/12 instead of 5/7/9
L2: As Prescribed (RX)
L1: Straight Legged or Hanging Knee Raises
Athlete Notes:
If you want to make this more strength focused, do Weighted Squats instead of Jump Squats.
Score = Total Rounds + Reps of work only (do not count the run)