Monday
Holiday Class Schedule
8:00am and 9:30am
WOD – for time, 90 min cap
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
No Levels Today
Score = Time
Tuesday
Strength
Push Press
Complete 5×5 at 70%-75%
WOD – 16 min EMOM
Minute A: 10/7 Calories on Echo Bike
Minute B: 20 Alternating V-Ups
Minute C: 20 Russian Kettlebell Swings
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Slowest Time on Bike
Athlete Notes:
-If you completed Murph yesterday, feel welcome to do some active recovery today instead.
-If you missed Murph yesterday, and would still like to do Murph, please speak with the coach on the floor. We will make room for you to do this workout.
Wednesday
Strength
Clean
Complete a set every 1:30 minutes, starting at 50% of your limiting movement and increasing each round. Aim to finish at 75%+ if possible. You can set the bar down after the Power Clean but must hang on to it after the Squat Clean, into the Hang Squat Clean.
7 sets of:
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
WOD – 15 min AMRAP
6 Deadlifts
9 Box Jumps
12 Toes To Bar
L3: 255/175lb
L2: 225/155lb (RX)
L1: 155/105lb
Score = Rounds + Reps
Thursday
Conditioning
Row Technique work
Option 1: 2000m Row Test
Option 2: 10min Recovery Row
WOD – descending ladder for time, 24 min cap
25-20-15-10-5 of:
Front Rack Lunge
Hang Snatch
Between each round, complete a 400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-If you prefer to do today’s WOD with a dumbbell, double the rep scheme to 50-40-30-20-10 (RX weight = 50/35lb).
Score = Time
Friday
Strength
Handstand Push-Up
Every 90 seconds for 8 rounds, complete a large set of HSPUs. Try to maintain this rep count for the entire duration.
If you don’t have a HSPU, use this time to practice.
WOD – 16 min AMRAP
1 Sled Push (down and back)
15 Dual Dumbbell Box Step-Ups
15/12 Calories on SkiErg
L3: 50/35lb DB and 25/20lb WB
L2: 35/25lb DB and 20/14lb WB (RX)
L1: 25/15lb DB and 14/10lb WB
Score = Rounds + Reps (Sled Push = 1 rep)
HYROX
Tuesday
WOD 1 – 15 min ascending adder
3-6-9-12-15… of:
Calories on SkiErg
Wall Balls
Box Jumps
WOD 2 – 16 min EMOM
Minute A: 10/7 Calories on Echo Bike
Minute B: 20 Alternating V-Ups
Minute C: 20 Russian KB Swings
Wednesday
WOD 1 – 20 min AMRAP
200m Light Farmers Carry
Burpee Broad Jump (down and back)
Sled Push (down and back)
WOD 2 – 3 rounds for time, 15 min cap
20/14 Calories on Echo Bike
40 Weighted Box Step Ups
Thursday
Conditioning
Row Technique work
WOD 1 – for time, 12 min cap
2000m Row
WOD 2 – descending ladder for time, 24 min cap
50-40-30-20-10 of:
Weighted Lunges
Dumbbell Snatch
Between each round, complete a 400m Run
Sunday
WOD – 2 rounds for time, 36 min cap
800m Run
800m SkiErg
50 Wall Balls
40 Weighted Lunges
30 Burpee Broad Jumps
Recovery and Ab Lab