Monday
WOD – 40 min
Part A – 0:00-20:00
80/50 Calories on Echo Bike
1 Mile Run
100 Jump Lunges
*You can break this up any way you like
Part B – 20:00-30:00
Box Step Ups
3:00 minute Dual Dumbbell
3:00 minute Single Dumbbell
3:00 minute Body Weight
1:00 minute rest
Part C – 30:00-40:00
40/25 Calories on Echo Bike
1/2 Mile Run
50 Jump Lunges
*You can break this up any way you like
L3: 50/35lb and go straight through
L2: 35/25lb (RX)
L1: 25/15lb
Score = Total Step-Ups in part B
Tuesday
Strength
Push Press
5x8 at 60%-70% of your 1RM
WOD – 4 rounds, 19 min
4 minutes:
10 Power Cleans
20 Wall Balls
1:00 Min Wall Sit
Max Abmat Sit-Ups in remaining time
1:00 rest between rounds
L3: 135/95lb BB and 25/20lb WB
L2: 115/75lb BB and 20/14lb WB (RX)
L1: 95/65lb BB and 14/10lb WB
Score = Total Sit-Up Reps
Wednesday
Strength
Deadlift
Every 1:30 minutes, complete a set:
1x6 at 70%
1x5 at 75%
2x4 at 80%
2x3 at 85%
WOD – 15 min ascending ladder
Row (100m, 200m, 300m…)
Bench Press (6, 8, 10…)
10/6 Push-Ups
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Push-Up Reps
Thursday
Skill
Your Choice of Double Unders or Rope Climbs
Double Unders
Option 1: Complete Flight Simulator (5-10-15…50…15-10-5)
Option 2: Spend time practicing this skill
Rope Climbs
Option 1: 10 minute EMOM 1-2 reps each round
Option 2: Spend time practicing this skill
WOD – 7 rounds for time, 16 min cap
5 Power Snatch
7 Back Squats
10 Box Jump Overs
L3: 135/95lb and 15 Box Jump Overs
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Friday
Strength
Kipping Work
Option 1: 10 minute EMOM of your kipping movement, focus on a consistent rep count
Option 2: Spend time working on any kipping movement
WOD – 16 min AMRAP
200m Run
6 Skeleton Rows
10 Kettlebell Swings
L3: 62/44lb KB and 70/50lb DB
L2: 53/35lb KB and 50/35lb DB (RX)
L1: 35/26lb KB and 35/25lb DB
Score = Rounds + Reps