Monday
Strength
Back Squat
Complete a 5×3 at 70%-80% of your 1RM.
After each set, complete a 1 min Wall Sit.
WOD – 15 min EMOM
Minute A: 30 sec Max Box Jumps
Minute B: 30 sec Max Pull Ups / Chest to Bar / Muscle Ups
Minute C: 30 sec Max Distance Row
No Levels Today
Athlete Notes:
-Today’s kipping work should be about pushing yourself. Try for that second linked Muscle Up or aim for a max set of Pull-Ups each round.
-As for the Box Jumps and Row, just go hard.
-If you want additional work during the 30 second rest/transition time, hold a Plank.
Score = Total Reps (each Meter is 1 rep)
Tuesday
Strength
Push Press
Complete 5×7 at 70%-75% of your 1RM.
WOD – 18 min AMRAP
10/7 Calories on Echo Bike
5 Hang Power Cleans
20 Alternating V-Ups
5 Hang Power Cleans
10/7 Calories on Echo Bike
Rest 1 min between rounds and increase your Clean weight.
L3: starting at 135/95lb
L2: starting at 115/75lb (RX)
L1: starting at 95/65lb
Score = Reps
Wednesday
WOD – 35 min AMRAP
Run (200m, 400m, 600m, 800m…)
10 Barbell Snatches / 20 Dumbbell Snatches
25 Russian Kettlebell Swings
30/20 Calories on SkiErg
E5MOM (starting at 0:00): 10 Toes To Bar
L3: 115/75lb BB, 70/50lb DB, and 80/62lb
L2: 95/65lb BB, 50/35lb DB, and 70/53lb (RX)
L1: 65/45lb BB, 35/25lb DB, and 53/35lb
Score = Rounds + Reps (each Meter/Calorie is 1 rep)
Thursday
Strength
Bench Press
Complete 4×10 at 65%-70%.
WOD – 15 min AMRAP
12 Single Dumbbell Box Step Ups
10 Suitcase Lunges
8 Burpees
1 Sled Pull (down) and Sled Push (back)
L3: 60/45lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Rounds + Reps (Sled Pull = 1 and Sled Push = 1)
Friday
Strength
Deadlift
WOD – 4 rounds for time, 21 min cap
500/425m Row
20 Heavy Unbroken Wall Balls
20 Medball Sit Up
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-If possible, aim to go up in your Wall Ball weight today.
-If you complete round 4 within 16 minutes, try for a 5th round.
Score = Time
Saturday (Halloween WOD)
Partner WOD – 31 min AMRAP
Partner A – Pick one:
400m Run / 500m SkiErg / 1000m C2 Bike
Partner B – AMRAP of:
6 Devil’s Press
6 Plank Drags
12 Goblet Squats
12 Kettlebell Swings
Switch back and forth once partner A completes their work. Pick up on the AMRAP where partner B left off.
HYROX
Tuesday
Partner WOD 1 – 3 rounds for time, 16 min cap
Partner A completes a 500/425m Row
Partner B works through an AMRAP of:
10 Weighted Box Step
10 Weighted Lunges
Max Bupree onto Plate
Switch when Row has been completed.
Partner WOD 2 – 16 min
Buy-in: Partner 800m Run
Then, switch back and forth:
Partner A: 10/7 Calories on Echo Bike
Partner B: Plank Hold
Cash-out (at 16:00 min mark): Partner 800m Run
Wednesday
WOD 1 – 20 min AMRAP
Run (200m, 400m, 600m, 800m…)
20 Dumbbell Snatches
25 Russian Kettlebell Swings
30/20 Calories on SkiErg
WOD 2 – 15 EMOM
Minute A: Max Calories on C2 Bike
Minute B: Max Wall Balls
Minute C: Plank
Thursday
WOD 1 – 16 min EMOM
Minute A: Max Sled Push
Minute B: Max Box Jump Overs
Minute C: Max Burpees
Minute D: Rest
WOD 2 – 20 min AMRAP
400m Run
Weighted Lunges Down and Back
400m Run
25 Heavy Plate Ground to Overhead
400m Run
15 Push-Ups (25 if advanced)
Sunday
Mini Sim – 8 rounds, 40 min
4:30 to complete:
400m Run
Max reps/distance in remaining time*
30 second rest between rounds.
Movements:
Round 1: SkiErg
Round 2: Sled Push
Round 3: Sled Pull
Round 4: Burpee Broad Jump
Round 5: Distance Row
Round 6: Farmers Hold
Round 7: Sandbag Lunges
Round 8: Wall Balls