Monday
Strength
Bench Press
Complete a 6x8, taking ample rest between sets.
Weight is self-directed today, just aim to challenge yourself. As you get stronger, your percentages will
become skewed and need to be readjusted so today we go by feel.
WOD – 3 rounds for time, 24 min cap
400m Run
20 Burpee Dumbbell Deadlift
20 Kettlebell Swings
20 Kettlebell Goblet Squats
L3: 70/50lb DB and 70/53lb KB
L2: 50/35lb DB and 53/35lb KB (RX)
L1: 35/25lb DB and 35/26lb KB
Score = Time
Tuesday
Conditioning
Partner Bike Sprints
10 minutes of YGIG. Partner A completes a 20 second Bike Sprint followed by a 10 second transition, then Partner B completes a 20 second Bike Sprint followed by a 10 second transition.
WOD – 20 min ascending ladder (1, 2, 3…)
Strict Pull-Ups
Dual Dumbbell Box Step-Ups (both sides)
Strict Ring Dips
Alternating V-Ups (both sides)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps
Wednesday
Skill
Rope Climb
16 minutes
Complete 1-2 Rope Climbs, followed by a 200m Run. You do not need to speed through this work, just keep a steady pace.
WOD – 14 min AMRAP
8 Hang Power Cleans
10 Suitcase Lunges
12 Box Jump Overs
L3: 70/50lb and 115/75lb BB
L2: 50/35lb and 95/65lb BB (RX) (RX)
L1: 35/25lb and 75/55lb BB
Score = Rounds + Reps
Thursday
Strength
Snatch
Review technique as a class. Then complete 5 sets of 3 Power Snatches + 1 Squat Snatch at 65%-70% of your 1RM Power Snatch.
If you are new to the Snatch, spend this time learning and practicing.
WOD – 4 rounds, 16 min
4:00 minutes to complete:
12/9 Calories Row
8 Renegade Rows
12/9 Calories Row
16 Push Press
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Slowest Set
Friday
Strength
Sled Push + Back Squat
6 sets of:
4/3 Sled Pushes
5 Back Squats at 70% of you 1RM
Rest 30 seconds between movements
WOD – 16 min
Round A – 4 min
600m Run
Max Burpees on to Plate
2 Minute Rest
Round B – 3 min
400m Run
Max Burpees on to Plate
2 Minute Rest
Round C – 2 min
200m Run
Max Burpees on to Plate
2 Minute Rest
Round D – 1 min
Max Burpees on to Plate
No levels today
Athlete Notes:
-You should have about 1 minute worth of Burpees in each round. If you have less than that, consider shortening the Run.
Score = Total Burpee Reps