Monday
Strength
Strict Press + Banded Pull Downs and Triceps Extension
Complete 6 Sets of:
5-7 Reps of Strict Press (75% of your 1RM)
12 Banded Pull Downs
12 Banded Triceps Extension
WOD – 2 rounds, 16 min
7 Minute AMRAP of:
5 Med Ball Lunges (on each leg)
10 Wall Balls
5 Power Cleans
10 Box Jumps
Rest 2 minutes between rounds
L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 105/75lb and 14/10lb
Score = Total Reps
Tuesday
Strength
Deadlift
Complete a 5x5 at 75%-80% of your 1RM.
WOD – 20 min AMRAP
10 Pull-Ups
200m Run
10 Toes To Bar
200m Run
All rounds should be done unbroken. If you break during the Pull-Ups or Toes To Bar, complete 5 Burpees before getting back on the bar.
L3: 3-5 Muscle Ups
L2: As written (RX)
L1: Knee Raises and Ring Rows or scale reps down to 7
Score = Total Pull-Up and Toes to Bar Reps
Wednesday
Strength
Bench Press and Sled Pull
Complete 5 sets of:
5 Bench Press (75%-85% of your 1RM)
2-3 30ft Sled Pulls (self-directed loading)
WOD – 4 rounds, 22 min cap
15 Kettlebell Swings
15 Kettlebell Box Step Ups
20 Alternating V-Ups
15 Kettlebell Box Step Ups
15 Kettlebell Swings
15/10 Calories on Echo Bike after each round
L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Thursday
Skill Work
Handstand Push-Ups
1) 10 Minutes to complete any many sets of 3-5 reps, taking rest as needed
2) If you are new to the Hand Stand Push Up, take this time to practice
WOD – 20 min EMOM
Minute A: 5 Reps of Heavy Back Squat
Minute B: 1 Minute Plank
Minute C: 10 Burpees
Minute D: 1 Minute Wall Sit
No levels today
Score = Slowest Burpee Set
Friday
Conditioning
Rowing
Part A: Row Technique Practice
Part B: Partner Row YGIG Style of:
1000/800m Row
750/600m Row
500/400m Row
250/200m Row Sprint
WOD – 15 min AMRAP
8 Dumbbell Hang Snatch on the Right
8 Dumbbell Lunges on each side
8 Dumbbell Hang Snatch on the Left
30 Second Rest
Athlete Notes:
-Each round is intended to be an all-out sprint. Move fast. Try to complete all rounds unbroken without setting down the dumbbell.
-If you prefer to use a barbell for your Snatch, reduce reps to 5 and go light.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps