Monday
Strength
Bench Press

Complete 6×5 at 70%-75%.

If you have been working on your bench a lot lately (you know who you are) or if this feels too light, add an additional 5-10 lbs.

WOD – 17 min AMRAP
6 Hang Power Cleans
7 Push Press
8 Back Rack Lunges
200m Run

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Score = Rounds + Reps

Tuesday
Strength
Deadlift

Complete an 8×3 every 90 seconds starting at 65% and increasing weight every 2 sets.

WOD – 4 rounds, 20 min

4 min to complete:
21/16 Calories on Echo Bike
30 Wall Balls
Plank Hold in remaining time

1 min rest between rounds

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Score = Time

Wednesday
WOD – 40 min E2MOM
Minute A: 20/16 Calorie Row
Minute B: 20 Burpees
Minute C: 20/16 Calorie SkiErg
Minute D: 30 Kettlebell Swings
Minute E: 1 min Max Sit-Ups and 1 min Rest

L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb

Score = Slowest Time on Row

Thursday
Skill Work
Anything Kipping

12 min EMOM
15-20 seconds of max reps each round

Partner WOD – for time, 22 min cap
100/70 Calorie Echo Bike
85 Back Squats
70 Box Jumps
55 Renegade Rows

Break this work up between you and your partner however you would like. While one partner works, the other partner rests.

L3: 155/105lb and 60/40lb
L2: 135/95lb and 50/35lb (RX)
L1: 115/75lb and 35/25lb

Score = Time

Friday
Strength
Power Snatch

2×5 at 60%
2×4 at 70%
2×3 at 80%

WOD – 5 rounds for time, 16 min cap
3 Heavy Power Cleans
50 Double-Unders
3 Heavy Power Cleans
20 Alternating V-Ups

L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb (or scale down the weight as needed)

Score = Time

HYROX

Tuesday
WOD 1 – 4 rounds, 20 min

4 min to complete:
21/16 Calories on Echo Bike
30 Wall Balls
Plank Hold in remaining time

1 min rest between rounds

WOD 2 – 8 rounds, 16 min
Interval Training

You can pick Bike, SkiErg, or Row. Go 30 seconds hard, followed by 1:30 recovery pace.

Wednesday
WOD – 40 min E2MOM
Minute A: 20/16 Calorie Row
Minute B: 20 Burpees
Minute C: 20/16 Calorie SkiErg
Minute D: 30 Kettlebell Swings
Minute E: 1 min Max Sit-Ups and 1 min Rest

Thursday
Partner WOD 1 – for time 30 min cap
100/70 Calorie Echo Bike
200m Run Together
80 Weighted Lunges
200m Run Together
80 Renegade Rows
200m Run Together
80 Box Jumps Each
200m Run Together

Break this work up between you and your partner however you would like. While one partner works, the other partner rests.

Accessory and Core Work – 12 min

30 seconds of work / 30 seconds of rest:
Banded Curls
Banded Triceps Extensions
Plank
Hollow Hold