Monday
Strength
Single Leg Romanian Deadlift
Complete 6×6 tempo on each side, self-directed loading today
WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Thrusters
400m Run
20 Pull-Ups
400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Strength
Power Clean
Complete a 6×4, increasing in weight every two sets:
2 sets at 60%
2 sets at 70%
2 sets at 75%
WOD – 16 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)
After each set, complete 300/250m on C2 Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Renegade Row + Box Jump Reps
Wednesday
Strength
Farmer Carry and Hollow Rock
16 min (45 seconds on / 15 seconds)
Alternate between Farmers Carry and Hollow Rock
WOD – 14 min EMOM
Minute A: 15/12 Calorie Row
Minute B: 40 Seconds Max Kettlebell Swings
Minute C: 15/12 Calorie Row
Minute D: 40 Seconds Max Wall Balls
Minute E: Rest
L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB
Score = Total Kettlebell Swings & Wall Ball Reps
Thursday
WOD – for time, 36 minutes
30 Dumbbell Snatch
30 Toes To Bar
30/20 Calories on Echo Bike
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Single Dumbbell Overhead Lunge
30/20 Calories on Echo Bike
30 Sit Ups
Rest 1 minute
30 Dumbbell Snatch
30 Ring Dips
30/20 Calories on Echo Bike
30 Alternating V-ups
Rest 1 minute
30 Dumbbell Snatch
30 Suitcase Lunge
30/20 Calories on Echo Bike
30 Sit Ups
L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb
Score = Time
Friday
Strength
Back Squat
Complete a 4×10 at 70%-75% of your 1 RM
WOD – 19 minutes
7 min AMRAP
4 Deadlift*
4 Shoulder to Overhead*
4 Burpee Over Dumbbell/Barbell
2:00 minute rest and decrease weight
5 min AMRAP
6 Deadlift*
6 Shoulder to Overhead*
6 Burpee Over Dumbbell/Barbell
2:00 minute rest and decrease weight
3 min AMRAP
8 Deadlift*
8 Shoulder to Overhead*
8 Burpee Over Dumbbell/Barbell
*Your choice of dual dumbbell or barbell
No levels today. Pick a weight that you feel comfortable with. Decrease weight with each round as you increase on your reps.
Score = Total Burpees
HYROX
Tuesday
WOD 1 – 4 rounds with partner, 20 min cap
400m Run
Partner A runs, while Partner B rests, then switch. Repeat 3 more times.
WOD 2 – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)
After each set, complete 500/400m on C2 Bike
Wednesday
Strength
Farmer Carry and Hollow Rock
16 min (45 seconds on / 15 seconds)
Alternate between Farmers Carry and Hollow Rock
WOD – 14 min EMOM
Minute A: 15/12 Calorie Row
Minute B: 40 Seconds Max Kettlebell Swings
Minute C: 15/12 Calorie Row
Minute D: 40 Seconds Max Wall Balls
Minute E: Rest
Thursday
WOD 1 – for time, 30 min cap
800m Run
40 Wall Balls
400m Run
40 Weighted Lunges
1000m Row
40 Weighted Lunges
400m Run
40 Wall Balls
800m Run
WOD 2 – 5 rounds, 10 min
1 minute Max Calories on Bike
1 minute Plank
Sunday
WOD 1 – for time, 27 min cap
500m Row
20 Weighted Box Step Ups
500m SkiErg
20 Weighted Box Step Ups
1000m C2 Bike
20 Weighted Box Step Ups
Rest 2 minutes
20 Weighted Box Step Ups
1000m C2 Bike
20 Weighted Box Step Ups
500m SkiErg
20 Weighted Box Step Ups
500m Row
WOD 2 – for time, 13 min cap
800m Run
50 Burpees
800m Run