Monday
Strength
Back Squat
1x5 at 70%
1x4 at 75%
2x3 at 80%
2x2 at 85%
3x1 at 90%
WOD – 7 rounds for time, 14 min cap
12 Alternating Hang Dumbbell Snatches
9 Box Jumps
6 Burpees
L3: 70/50lb + 8 rounds
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Tuesday
Strength
Power Clean
7 minutes to find a heavy single rep Power Clean
Then complete:
5x3 at 80%-80% of your heavy single
WOD – descending ladder for time, 17 min cap
Calorie Row (m: 20-16-12-8-4 and w: 15-12-9-6-3)
Wall Walk (5-4-3-2-1)
200m Run after each round
L3: 185/125lb
L2: 135/95lb (RX)
L1: 115/75lb
Wednesday
Strength
Death by Wall Ball
15 minute cap
You pick your starting point but the first 5 rounds should increase by 2 (e.g. 2-4-6-8-10) and the next 10 rounds should increase by 1 (e.g. 1-12-13-14-15).
WOD – 5 rounds for time, 20 min cap
10 Calories on Echo Bike
10 Toes To Bar
10 Calories on Echo Bike
15 Pull-Ups
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Score = Time
Thursday
Strength
Tempo Deadlift
Complete 5x4 with a 1-1-3-0 tempo. Start at 50% of your 1RM and increase in weight.
WOD – 14 min ascending ladder
Alternating Barbell Front Rack Stationary Lunges (1-2-3-4…) on each leg
Russian Kettlebell Swings (5-10-15-20…)
Push-Ups (m: 3-6-9-12… and w:2-4-6-8…)
L3: 135/95lb BB and 70/53lb KB
L2: 115/75lb BB and 53/35lb KB (RX)
L1: 95/65lb BB and 35/26lb KB
Score = Rounds + Reps
Friday
WOD – 40 min
0:00 to 8:00 minutes
800m Run
Then an AMRAP of:
35 Double Unders
9 Thrusters
8:00 to 12:00 minutes
Rest and increase weight
12:00 to 20:00 minutes
800m Run
Then an AMRAP of:
35 Double Unders
7 Thrusters
20:00 to 24:00 minutes
Rest and increase weight
24:00 to 32:00 minutes
800m Run
Then an AMRAP of:
35 Double Unders
5 Thrusters
32:00 to 40:00 minutes
Establish a 1-rep max Thruster
L3: 95/65lb, 115/75lb, 135/95lb
L2: 65/45lb, 95/65lb, 115/75lb (RX)
L1: 45/35lb, 65/45lb, 95/65lb
Score A = Total Thruster Reps
Score B = 1RM Thruster Weight