Monday
Strength
Back Squat
2×4 at 70%-75%
2×3 at 75%-80%
2×2 at 80%-85%
Then, complete a 2×15-20 at 50%. If you cannot complete 15 reps in the first set, go down on your second set. If you complete all 20 reps in the first set, go up on your second set.
WOD – 3 rounds for time, 17 min cap
400m Run
10 Burpee Box Jump Overs
15 Toe to Bar
No levels today
Score = Time
Tuesday
WOD – 40 min E2MOM
Complete a movement every 2 minutes:
Movement A: 30/24 Calorie Row
Movement B: 20 Push Press
Movement C: 30 Kettlebell Swings
Movement D: 10 Renegade Rows
L3: 115/75 BB and 70/53lb KB
L2: 95/65 BB and 53/35lb KB (RX)
L1: 65/45 BB and 35/26lb KB
Score = Fastest Row Time
Wednesday
Strength
Farmers Carry and Core Work
Complete 4 rounds of a 200m Farmers Carry (down to the end of the block and back). Make sure you pick a weight that you will not have to set down!
After each round, also complete a 60-90 second core position hold (hollow hold, plank, bar hang with knees elevated, penguin taps, dragon flag). This last one is my favorite, and I can’t wait for Carter to demo it for you all.
WOD – for time, 23 min cap
10 Chest To Bar Pull-Ups
10/7 Calories on Echo Bike
10 Chest To Bar Pull-Ups
20 Alternating V-Ups
10/7 Calories on Echo Bike
10 Chest To Bar Pull-Ups
20 Alternating V-Ups
30 Jump Squats
20/14 Calories on Echo Bike
10 Chest To Bar Pull-Ups
20 Alternating V-Ups
30 Jump Squats
40 Skeleton Rows
20/14 Calories on Echo Bike
L3: 50/35lb and 5 Muscle-Ups
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Thursday
Strength
Deadlift
Complete a 6×3 starting at 60% of your 1RM and increasing the load a little with each set.
WOD – 4 rounds, 16 min
4:00 min to complete:
400m Run
10 Hang Power Cleans
Max Double/Single Unders in remaining time
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Slowest Set
Friday
Strength
Bench Press
Option A: 5×5 at 75%-80% with 7-10 Push-Ups after each set
Option B: 100 Reps at 55-65% of your 1 rep max (25 min time cap)
Rules for Option B:
1) You can rest as long as you like between sets.
2) Complete no less than 4 reps in a set. If you are not prepared to complete 4 or more reps, you should rest longer.
3) Don’t go to failure, you won’t last long.
4) We suggest getting ahead of the clock, this will get tough at the end.
5) This is a lot of fun to do with a partner but you really have to challenge yourselves and motivate each other to move quickly.
WOD – 2 rounds for time, 14 min cap
22 Wall Balls / Barbell Thrusters
22 Alternating Hang Dumbbell Snatches*
16 Wall Balls / Barbell Thrusters
16 Alternating Hang Dumbbell Snatches*
10 Wall Balls / Barbell Thrusters
10 Alternating Hang Dumbbell Snatches*
Rest 3 minutes between rounds
L3: 25/20lb WB, 95/65lb BB, 70/50lb DB
L2: 20/14lb WB, 75/55lb BB, 50/35lb DB (RX)
L1: 14/10lb WB, 65/45lb BB, 35/25lb DB
* If you prefer to do barbell Snatch, the RX weight would be 75/55lb.
Note: This is short and fast, so move quickly and try to go unbroken.
Score = Time
HYROX
Tuesday
WOD 1 – for time, 13 min cap
1 mile Space Needle Run
WOD 2 – 15 min EMOM
Minute A: 12/8 Calorie Row
Minute B: 10 Burpees
Minute C: Box Jump Overs
WOD 3 – for time, 13 min cap
1 mile Space Needle Run
Wednesday
WOD 1 – for time with partner, 15 min cap
2500m SkiErg
One partner works on the SkiErg while the other planks. You can switch as often as you like, but you can only work while the other partner is holding a plank.
WOD 2 – 12 min AMRAP
200m Run
Sled Push Down and Back
WOD 3 – 12 min AMRAP
200m Run
Sled Pull Down and Back
Thursday
Heavy Conditioning
WOD 1 – 25 min cap
50/35 Calories on Echo Bike
Rest 2:30 minutes
40/28 Calories on Echo Bike
Rest 2:00 minutes
30/21 Calories on Echo Bike
Rest 1:30 minutes
20/14 Calories on Echo Bike
Rest 1:00 minutes
10/7 Calories on Echo Bike
WOD 2 – 12 min ascending ladder
2-4-6-8-10… of:
Hang Dumbbell Snatch
Dumbbell Walking Lunges
Sunday
Hyrox Mini Sim
WOD – for time, 40 min cap
400m Run (Before each movement)
500m SkiErg
Sled Push (3 Lengths)
Sled Pull (3 Lengths)
Burpee Broad Jump (2 Lengths)
500m Row
200m Farmers Carry
Sandbag Lunges (3 Lengths)
50 Wall Balls