Monday
Sprint Work – 5 rounds (1:30 on / 1:30 off)
12/8 Calories on Echo Bike
Max Wall Ball in remaining time
If you are completing the Bike work in under 45 seconds, increase your Calories to 15/10.
WOD – 16 min AMRAP
15/11 Calories on SkiErg
10 Toes To Bar
15 Russian Kettlebell Swings
30 sec rest between rounds
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Score = Rounds + Reps (each calorie = 1 rep)
Tuesday
Strength
Power Clean
Spend some time to find a heavy single rep Power Clean. Then drop down to 75%-80% of that heavy rep and complete a few sets of 4 reps, touch-and-go style.
WOD – 17 min AMRAP
15/11 Calorie Row
15 Push Press
200m Run
L3: 115/175lb
L2: 95/65lb (RX)
L1: 75/55lb
Wednesday
Strength
Back Squat
Complete a 5×3 at 70%-75% of your 1RM. After each set, complete 7 Kettlebell Squats with heals elevated onto a 25lb plate (feet just 2-4 inches apart).
WOD – 8 rounds for time, 14 min cap
12 Alternating Hang Dumbbell Snatch / 8 Barbell Snatch
9 Box Jumps
6 Burpees
30 second Plank
Athlete Notes:
-Everyone should increase their Dumbbell weight by 5-10lb from your normal weight.
-If you complete this work in under 12 minutes, do one more round.
L3: 70/50lb DB or 115/75 BB
L2: 50/35lb DB or 95/65 BB (RX)
L1: 35/25lb DB or 75/45
Score = Time
Thursday
Strength
Tempo Deadlift
Complete 5×4 with a 1-1-3-0 tempo. Start at 50% of your 1RM and increase in weight.
WOD – 14 min ascending ladder
Bodyweight Lunges (1, 2, 3..) on each leg
Pull-Ups (2, 4, 6…)
Sit-Ups (3, 6, 9…)
200m Run after each round
No Levels today
Score = Total Reps
Friday
WOD – 40 min
0:00 to 8:00 minutes
30/24 Calorie Echo Bike
Then an AMRAP of:
35 Double Unders
9 Thrusters
8:00 to 12:00 minutes
Rest and increase weight
12:00 to 20:00 minutes
30/24 Calorie Echo Bike
Then an AMRAP of:
35 Double Unders
7 Thrusters
20:00 to 24:00 minutes
Rest and increase weight
24:00 to 32:00 minutes
30/24 Calorie Echo Bike
Then an AMRAP of:
35 Double Unders
5 Thrusters
32:00 to 40:00 minutes
Establish a 1-rep max Thruster
L3: 95/65lb, 115/75lb, 135/95lb
L2: 65/45lb, 95/65lb, 115/75lb (RX)
L1: 45/35lb, 65/45lb, 95/65lb
Score A = Total Thruster Reps
Score B = 1RM Thruster Weight
HYROX
Tuesday
WOD 1
3 rounds – 25 min cap
400m Run
500m SkiErg
30 Weighted Lunges
20 Burpee Broad Jumps
WOD 2 – 13 min AMRAP
15/11 Calorie Row
15 KB Swings
15/11 Calorie Row
15 Sit-Ups
Wednesday
WOD 1
4 rounds – 25 min cap
15/11 Calorie Bike
200m Farmers Carry
45 sec Bar Hang
45 sec Plank
WOD 2
8 rounds – 14 min cap
12 Alternating Hang Dumbbell Snatch
9 Box Jumps
6 Burpees
30 second Plank
Thursday
WOD 1 – 20 min cap
40-30-20-10
Wall Balls
Calorie Bike on C2
Sit-Ups
WOD 2 – 20 min cap
10-20-30-40
Weight Lunges
Calorie SkiErg
Hang DB Snatch
Sunday
Partner WOD 1 – YGIG Style
25 min AMRAP
400m Run
20 Weighted Lunges
Sled Push Down and Back (2 times)
20 Weighted Lunges
400m Run
Note:
Round 1, P1 Runs, P2 Lunges, P1 Sled, P2 Lunges, P1 Runs,
Round 2, P2 Runs, P1 Lunges, P2 Sled, P1 Lunges, P2 Runs
Core Work
10 min Ab Lab
This part will crush you today… Enjoy