Monday
Strength
Deadlift
2×5 at 70%-75%
2×4 at 75%-80%
2×3 at 80%-85%
WOD – for time, 16 min cap
3/2 Calories on Echo Bike
5 Thrusters
5 Bar Facing Burpees
6/4 Calories on Echo Bike
7 Thrusters
7 Bar Facing Burpees
9/6 Calories on Echo Bike
9 Thrusters
9 Bar Facing Burpees
12/8 Calories on Echo Bike
11 Thrusters
11 Bar Facing Burpees
15/10 Calories on Echo Bike
13 Thrusters
13 Bar Facing Burpees
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Tuesday
Skill
Kipping Work (Toe to Bar, Pull-Ups, Chest to Bar, Muscle-Ups, Handstand Push-Ups)
8 min EMOM
Pick a rep count that you can be consistent with for the duration
WOD – 3 rounds for time, 18 min cap
400m Run
30 Alternating V-Ups
25 Russian Kettlebell Swings
20 Box Jumps
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Wednesday
Strength
Power Snatch
Complete the following, taking adequate rest between sets:
2 x 3 at 60%
2 x 3 at 70%
2 x 3 at 75%-80%
WOD – 20 min clock
Max Distance on C2 Bike
E4MOM: 16 Back Rack Lunges
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Rounds + Reps
Thursday
Strength
Bench Press
Complete a 6×3 at 75%-80%.
WOD – 5 rounds, 20 min
Every 4:00 minutes, complete the following:
5 Power Cleans
7 Skeleton Rows
10 Pull-Ups or Toes To Bar
15/12 Calorie on SkiErg
Athlete Notes:
-Whatever you did for the kipping skill work on Tuesday, do the opposite today.
L3: 70/50lb and 155/105lb
L2: 50/35lb and 135/95lb (RX)
L1: 35/25lb and 115/75
Score = Slowest Set
Friday
WOD – 36 min EMOM
Minute 1: 75 Double Unders
Minute 2: 10 Dual Dumbbell Box Step-Overs
Minute 3: 15/12 Push-Ups
Minute 4: 10/7 Calorie Row
Minute 5: Max Wall Balls
Minute 6: Rest
L3: 50/35lb and 25/20lb
L2: 35/25lb and 20/14lb (RX)
L1: 25/15lb and 14/10lb
Cash Out: 100 Bicep Curls (self-directed loading)
Score = Total Wall Ball Reps
HYROX
Tuesday
WOD 1 – 7 rounds of each, 14 min
Partner 1: 1 minute on C2 Bike
Partner 2: 1 minute Plank
Note: Try to go hard on the bike and be consistent with the calories each round.
WOD 2 – 3 rounds time, 18 min cap
400m Run
30 Alternating V-Ups
25 Russian Kettlebell Swings
20 Box Jumps
Wednesday
WOD 1 – 20 min clock
Max Distance on C2 Bike
E4MOM: 15 Wall Balls + 15 Med Ball Lunges
WOD 2 – 15 min AMRAP
200m Run
10 Calories on SkiErg
Thursday
WOD 1 – for time, 20 min cap
1000/800m Row
50 Weighted Lunges
25 Box Jumps
50 Weighted Lunges
1000/800m Row
WOD 2 – 15 min AMRAP
Burpee Broad Jump Down and Back
10 Calories SkiEeg
Note: Rest as long as you like between movements. But each time you start, it should be an all out sprint.
Sunday
WOD 1 – 15 min AMRAP
Sled Push Down and Back x2
200m Farmers Carry
WOD 2 – 20 min cap
800m Run
40 Wall Balls
600m Run
30 Wall Balls
400m Run
20 Wall Balls
200m Run
10 Wall Balls