Monday
Strength
Back Squat
3×5 at 60%-70%
2×4 at 70%-75%
2×3 at 75%-80%
WOD – 4 rounds for time, 18 min cap
10/7 Calories on Echo Bike
15 Push Press*
15 Kettlebell Sumo Deadlift High Pull
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
*Starting weight listed above, then decrease Push Press load after each round
Score = Time
Tuesday
Partner WOD – 35 min AMRAP
Partner A:
400m Run
Partner B:
AMRAP of
5 Cleans
10 Box Jumps
Max Sit Ups
After each partner has completed a full round, both partners complete 20 Plank Drags together.
Cash Out: 200 Partner Blank Bar Bicep Curls (don’t set the bar down)
L3: 135/95lb BB and 70/50lb DB
L2: 115/75lb BB and 50/35lb DB (RX)
L1: 95/65lb BB and 35/25lb DB
Score = Total Sit Up Reps
Wednesday
Strength
Back Rack Lunges
Complete a 5×12. Self-directed loading today.
WOD – 18 min ascending ladder
3-6-9-12* of:
Calorie Row
Toes To Bar
Push-Ups
30 second rest between each round
*Once you complete the round of 12, start back at round 3, try to go unbroken on all movements for as long as you can.
Score = Total Reps
Thursday
Strength
Deadlift
5×5 at 70%-75%
Team WOD – for time, 18 min cap
In teams of 3 complete:
100 Calories on SkiErg
150 Calories on Echo Bike
200 Single Dumbbell Box Step-Ups
250 Kettlebell Swings
All partners will work at the same time, just make sure you communicate so you know where you’re at with reps.
L3: 60/40lb DB and 70/53lb KB
L2: 50/35lb DB and 53/35lb KB (RX)
L1: 35/25lb DB and 35/26lb KB
Score = Time
Friday
Strength
Bench Press
5×5 at 75%-80%. Then complete one set of max reps with a blank bar. (This last part is for fun. Enjoy yourself and push your partner. There is always another rep, don’t give up easily.)
WOD – 17 min AMRAP
10 Pull-Ups
20 Wall Balls
200m Med Ball Run
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Total Reps
HYROX
Tuesday
Strength Work
15 min EMOM
Min A: 30 second Heavy Kettlebell Hold
Min B: 30 second Bar Hang
Min C: 20 Wall Balls
Partner WOD – 25 min AMRAP
Partner A:
400m Run
Partner B:
AMRAP of
Sled Push Down and Back
10 Box Jumps
Max Sit Ups
After each partner has completed a full round, both partners complete 20 Plank Drags together.
Wednesday
WOD 1 – 18 min ascending ladder
3-6-9-12* of:
Calorie Row
Dumbbell Snatch (on each arm)
Push-Ups
30 second rest between each round
*Once you complete the round of 12, start back at round 3, try to go unbroken on all movements for as long as you can.
WOD 2 – 18 min ascending ladder
5-10-15-20… of:
Burpee Broad Jumps
Weighted Lunges (on each leg)
Sit-Ups
Thursday
WOD 1 – for time, 15 min cap
1 Mile Run
WOD 2 – for time, 18 min cap
In teams of 3 complete:
100 Calories on SkiErg
150 Calories on Echo Bike
200 Single Dumbbell Box Step-Ups
250 Kettlebell Swings
All partners will work at the same time, just make sure you communicate so you know where you’re at with reps.
WOD 3 – for time, 5 min cap
800m Run
Sunday
WOD 1 – 12 min E2MOM
15/11 Calories on SkiErg
WOD 2 – 15 min EMOM
Min A: 16 Weighted Lunges
Min B: 7 Burpee Broad Jump
Min C: 14 Dumbbell Snatch
Ab Lab – 5 min