Monday
Strength
Back Squat
Complete 5×3 at 75%. After each set also complete 5 weighted Kettlebell lunges on each leg.
WOD – 4 rounds, 15 min cap
3 minutes to complete:
200m Run
7 Burpee Over Bar
Max weight moved on a Power Cleans
1 min rest between rounds
Self-directed loading today. The heavier the weight, the slower you’ll move, but the more weight you will rack up. The lighter the weight, the fast you will move, but the less weight you’ll rack up. Pick your poison…
Score = Total weight moved
Tuesday
WOD – 32 min cap
10 Devils Press
20 Skeleton Rows
30 Pull-Ups
40 Weighted Box Step-Ups
50 Kettlebell Swings
50/35 Calories on Echo Bike
50 Kettlebell Swings
40 Weighted Box Step-Ups
30 Pull-Ups
20 Skeleton Rows
10 Devils Press
Score = Time
Accessory Work – 4 rounds
Bicep Curls
Banded Pull Downs
Lateral Raises
Challenge yourself with the weight and reps.
Wednesday
Strength
Snatch
10 minutes on Snatch review, then complete 6×3 at 65%-75%.
Focus on form quality today.
Partner WOD – 22 min cap
2400m Run and 3000m Row
3 Wall Walks after each movement switch
Partner A runs 400m while Partner B rows. Once the runner comes in, both partners complete 3 Wall Walks then switch. Now Partner B runs 400m while Partner A rows, once the runner comes in, complete the Wall Walks and switch spots again…
Athlete Notes:
-Once the 2400m Run OR the 3000M Row is complete, both partners focus on finishing the last movement, switching back and forth as desired.
– This is a challenging WOD today. Not everyone will complete this.
Score = Time
Thursday
Strength
Deadlift
Complete 7×5 E2MOM starting at 60% and increasing weight each set.
WOD – 20 min cap
10 Sled Pushes (length of the floor is 1 rep)
100/75 Calories on C2 Bike
60/48 Calories on SkiErg
Athlete Notes:
-Break up the work in any way you’d like.
-Today is a great to add some weight to the sled. Also consider trying a few different damper settings on the SkiErg. Play around with it today. You might find yourself more efficient at a different damper setting.
Score = Time
Friday
Strength
Bench Press
10×10 EMOM at 45%-55% of 1RM.
Athlete Notes:
-Move fast and try not to pause between reps.
-Everyone should have a spotter.
-Here’s some guidance on how to pick your weight: 45% if you are newer, 50% is considered RX, and 55% if you are advanced.
WOD – 4 rounds, 16 min EMOM
Minute A: 15 Wall Balls (go heavy today)
Minute B: 15 Toes To Bar
Minute C: 15 Squat Jumps
Minute D: 15 Sit-Ups
L2: 30/20lb
L2: 25/16lb (RX)
L1: 20/14lb
Score = No Score Today
HYROX
Tuesday
WOD – 40 min cap
10 Burpee Broad Jumps
200m Run
20 Dumbbell Snatch
200m Run
30 Push-Ups
400m Run
40 Weighted Box Step-Ups
400m Run
50 Kettlebell Swings
800m Run
50 Kettlebell Swings
400m Run
40 Weighted Box Step-Ups
400m Run
30 Push-Ups
200m Run
20 Dumbbell Snatch
200m Run
10 Burpee Broad Jumps
Score = Time
Wednesday
WOD 1 – 4 rounds for time, 18 min cap
Partner A: 200m Farmers Carry
Partner B: Wall Sit, then Plank*
Switch after each Farmers Carry
*Hold a Wall Sit for as long as possible. Upon failure, switch to the Plank.
WOD 2 – 22 min cap
2400m Run and 3000m Row
3 Wall Walks after each movement switch
Partner A runs 400m while Partner B rows. Once the runner comes in, both partners complete 3 Wall Walks then switch. Now Partner B runs 400m while Partner A rows, once the runner comes in, complete the Wall Walks and switch spots again…
Thursday
WOD 1 – 3 rounds for time, 20 min cap
400m Run
30 Kettlebell Farmers Lunges
20 Burpee Broad Jumps
WOD 2 – 20 min cap
10 Sled Pushes (length of the floor is 1 rep)
100/75 Calories on C2 Bike
60/48 Calories on SkiErg
Athlete Notes:
-Break up the work in any way you’d like.
-Today is a great to add some weight to the sled. Also consider trying a few different damper settings on the SkiErg. Play around with it today. You might find yourself more efficient at a different damper setting.
Sunday
400m Run
500m SkiErg
200m Run
500m Row
400m Run
50 Wall Balls (light ball)
Rest 5 minutes
Repeat – Try to stay within 2 minutes of your original time.
Rest 5 minutes
Repeat again – Try to stay within 3 minutes of your original time.
Note: Today use a lighter ball. Try to do the 50 wall balls in no more than 2 sets. Push yourself to go unbroken because the ball is so light.