Monday
WOD – descending ladder for time, 40 min cap
SkiErg (20-18-16-14-12-10-8-6-4-2)
Jumping Lunges (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)
Alternating V-Ups (20-18-16-14-12-10-8-6-4-2)
After each set, complete 14/10 Calories on the Echo Bike
L3: 80/62lb KB, 225/155lb BB
L2: 70/53lb KB, 185/135lb BB(RX)
L1: 53/35lb KB, 135/95lb BB
Score = Time
Tuesday
Skill
Rope Climbs and Run
14 min AMRAP
Complete a 200m run, followed by 1-2 Rope Climbs, and repeat. No need to speed through this, just maintain a steady pace.
If you are newer to climbing the rope, use this time to learn and practice.
WOD – 16 min AMRAP
6 Hang Clusters (Cluster = Squat Clean into Thruster)
9 Pull-Ups
12 Push-Ups
Pick a comfortable starting weight for your Power Clean and increase weight with each round.
Starting Weight:
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Rounds
Wednesday
Strength
Bench Press
10 min EMOM
3 reps
Start at 65% and increasing to 80%-85% over the 10 minute period.
WOD A – ascending ladder for time, 10 min cap
Calorie Row (M:10-15-20-25, W:7-11-14-18)
Box Jump Overs (10-15-20-25)
Rest 3:00 minutes
WOD B – ascending ladder for time, 10 min cap
Single Dumbbell Box Step-Overs (9-12-15-18-21)
Russian Kettlebell Swing (9-12-15-18-21)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time to Complete WOD B
Thursday
WOD – for time, 30 min cap
1 Mile Run
Rest 3 minutes
21-15-9-15-21 of:
Back Squats (40%-50% of your 1RM)
Toes To Bar
No Levels Today
Score = Time
Accessory or Recovery Work – 10 min
Pick something recovery or accessory related and work on it for 10 minutes (e.g Bike, Bi’s and Tri’s, Ab work, etc).
Friday
Strength
Push Press
Complete a 5×5 at 70%, then 3×3 at 80%.
WOD – 14 min AMRAP
10/7 Calories on SkiErg
7 Renegade Rows
Dual Dumbbell Lunges (down and back)
Cash out (to be completed as a group): 100 Blank Bar Bicep Curls
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Rounds + Reps
HYROX
Tuesday
WOD 1 – 14 min
Alternate back and forth between:
1 min SkiErg
1 min Plank
WOD 2 – 16 min Tabata
Box Jumps
Burpees
Jump Lunges
Skeleton Row
Wednesday
WOD 1 – 20 min AMRAP
Sled Push (down and back)
Rest as needed
30 second “all out” Row
Rest as needed
WOD 2 – 20 min AMRAP
400m Run
20/14 Calories on Echo Bike
20/14 Calories on SkiErg
Thursday
WOD 1
1 Mile Run
Rest 3 minutes
3 Rounds of:
Weighted Lunges (down and back)
Burpee Broad Jump (down and back)
WOD 2 – for time, 15 min cap
50 Calories on Echo Bike
50 Wall Balls
50 Calories on Echo Bike
Sunday
WOD 1 – for time, 15 min cap
With a partner, complete 200 Wall Balls
One partner completes 20 Wall Balls while the other partner holds a Plank. Switch back and forth. Your Wall Ball reps only count while your partner is holding a Plank.
WOD 2 – 15 min AMRAP
30 Calories on SkiErg
30 Box Jumps
30 Sit-Ups
30 Kettlebell Swings