Monday
Strength
Back Squat
Complete 5×5 at 70-75%. After each set, complete 10 explosive Box Jumps.
WOD – 15 min AMRAP
8 Pull-Ups
10 Push-Ups
10 Sit Ups
10 Box Jump Overs
Rest 1 minute between rounds
No Levels Today
Athlete Notes:
-These should be done as speed rounds so move fast and transition quickly. And try to complete all 8 Pull-Ups unbroken.
Score = Time
Tuesday
Strength
Deadlift
2×5 at 70%-75%
2×4 at 75%-80%
2×3 at 80%+
If you have been working on your Deadlift and these seem light, then go up and challenge yourself.
WOD – 16 min AMRAP
1 Weighted Leg Crank
400m Run
1 Weighted Leg Crank:
20 Weighted Squats
20 Weighted Lunges
20 Squat Jumps (no weight)
20 Jump Lunges (no weight)
Athlete Notes:
-Any weight today is good, even light loads will be difficult. How you hold the weight is up to you, options include: at chest in the goblet position, at the waist (single or double), in the front rack (single or double), sandbag on your back, etc.
-The goal is to complete each Leg Crank unbroken.
Wednesday
Strength
Clean
Complete 7 sets, starting at 50%-60% of your 1RM Power Clean, and increasing in weight.
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
WOD – 20 min EMOM
Minute A: 20 Russian Kettlebell Swings
Minute B: 12 Toe To Bar
Minute C: 20 Push Press
Minute D: 15/10 Calorie Row
Minute E: 200m Run / Plank
L3: 80/62lb KB and 115/105lb BB
L2: 70/53lb KB and 95/65lb BB (RX)
L1: 53/35lb KB and 75/55lb BB
Score = Slowest Row
Thursday
Strength
Farmers Carry and Wall Sit
14 rounds of 45 seconds on / 15 seconds off. Alternate between Farmers Carry and Wall Sits. If you need an extra challenge on the Wall Sit, hold a Kettlebell.
WOD – 10 min ascending ladder (2-4-6…)
Dumbbell Box Step-Ups
Alternating Dumbbell Snatch / Barbell Snatch
Burpee Bar Touches
L3: 70/50lb DB or 115/75lb BB
L2: 50/35lb DB or 95/65lb BB (RX)
L1: 35/25lb DB or 65/45lb BB
Score = Total Reps
Accessory Work
WOD – 16 min EMOM
Minute 1: 20 Second Side Plank Hold (each side)
Minute 2: 25 Alternating V-Ups
Minute 3: 45 Second Hollow Hold
Minute 4: Rest
Friday
Conditioning
Partner SkiErg and Sled Push
20 min partner work:
Partner 1) 500/400m SkiErg
Partner 2) Max Sled Push
Switch when the SkiErg work has been completed. Today is also a great day to go heavy on the sled.
WOD – 3 rounds, 18 min
3:00 minutes to complete:
12 Wall Balls
40 Double Unders / 60 Single Unders
8/6 Calorie Echo Bike
3:00 minutes to complete:
8/6 Calorie Echo Bike
40 Double Unders / 60 Single Unders
12 Wall Balls
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest 3:00 Minute Round
HYROX
Tuesday
WOD 1
Sled Races
Race 1: 7 min Sled Push
In teams of 2, one partner pushes the sled while the other partner rests. Switch as desired.
Rest 3 minutes
Race 2: 7 min Sled Pull
In teams of 2, one partner pulls the sled while the other partner rests. Switch as desired.
WOD 2 – 16 min AMRAP
1 Weighted Leg Crank
400m Run
1 Weighted Leg Crank:
20 Weighted Squats
20 Weighted Lunges
20 Squat Jumps (no weight)
20 Jump Lunges (no weight)
Today is going to be tough on the legs. 🙂
Wednesday
WOD 1 – 3 rounds, 15 minutes
2:00 minutes to complete:
200m Run
Max Wall Balls in remaining time
Rest 1 minute
2:00 minutes to complete:
200m Run
Max Burpees in remaining time
WOD 2 – 20 min EMOM
Minute A: 30 Russian Kettlebell Swings
Minute B: 20 Push Press
Minute C: 15/10 Calorie Row
Minute D: 10 Dumbbell Plank Drags (go heavy)
Minute E: Plank
Thursday
Strength
Farmers Carry and Wall Sit
14 rounds of 45 seconds on / 15 seconds off, alternating between Farmers Carry and Wall Sits. If you need an extra challenge on the Wall Sit, hold a Kettlebell.
WOD – 10 min ascending ladder (2-4-6…)
Box Jump Overs
Alternating Dumbbell Snatch
Burpee Bar Touches
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps
Accessory Work
WOD – 16 min EMOM
Minute 1: 20 Second Side Plank Hold (each side)
Minute 2: 25 Alternating V-Ups
Minute 3: 45 Second Hollow Hold
Minute 4: Rest
Sunday
WOD 1 – 4 rounds, 20 min cap
500m Row
1 for 1 rest between rounds
WOD 2 – 4 rounds, 20 min cap
Weighted Lunges Down and Back
Burpee Broad Jump Down and Back
1000m C2 Bike