Monday
Strength
Bench Press
Complete a 5×5+ at 70%-75% of your 1RM.
Last set if for max reps.
WOD – 3 rounds for time, 16 min cap
400m Run
10 Devil’s Press
15 Dual Dumbbell Weighted Lunges
20 Jump Lunges
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Tuesday
Conditioning
Partner Bike Sprints
8 minutes of YGIG:
Partner A completes a 20 second Bike Sprint followed by a 10 second transition, then Partner B completes a 20 second Bike Sprint followed by a 10 second transition. Continue switching back and forth.
WOD – 18 min AMRAP
Max set of unbroken Pull-Ups
After each set, complete 20 Alternating V-Ups and a 10/7 Calorie Row.
No Levels today
Athlete Notes:
-Be strategic about when you jump up on the bar for your Pull-Ups. If you get up too quickly, your sets might be smaller but you’ll get in more rounds. If you take your time, your sets might be larger but you’ll get in fewer rounds.
Score = Total Pull-Up Reps
Wednesday
Conditioning
C2 Bike, Row, SkiErg, and/or Run
Pick two movements. Complete movement 1 for 5 minutes, then complete movement 2 for 5 minutes. Repeat once more.
Athlete Notes:
-The intent is to use this time to work on zone 2 cardio. But if you prefer to go at a much faster pace or work on a skill/strength that you missed earlier this week, go for it.
WOD – 5 rounds for time, 13 min cap
Complete 5 reps of:
Kettlebell Gorilla Row (on each side)
Double Kettlebell Squat Clean directly into Thruster
Rest 1 minute between rounds
L3: 53/35lb
L2: 44/26lb (RX)
L1: 26/18lb
Score = No Score Today
Accessory Work – 5 rounds, for quality (not time)
10-12 heavy Dumbbell Curls
12-15 Banded Tricep Extensions
Thursday
Strength
Deficit Pause Deadlift
Complete 5×5 at 50%-60%, standing on a 35lb-45lb comp plate and pausing for 1-2 seconds just below the knee on each rep.
WOD – 4 rounds, 15 min cap
12/9 Calories SkiErg
10 Single Dumbbell Step-Ups
8 Toes To Bar
10 Box Jumps
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Slowest Set
Friday
Strength
Sled Push + Back Squat
Complete 5 rounds:
50 sec max Sled Push
10 sec transition
30 sec max rep Back Squat
Athlete Notes:
-Back Squat weight should be light today, around 35%-45% or your 1RM.
-Rest as long as you need between sets.
WOD – 16 min
0:00-4:00
600m Run
Max Burpees on to Plate
4:00-6:00
Rest
6:00-9:00
400m Run
Max Burpees on to Plate
9:00-11:00
Rest
11:00-13:00
200m Run
Max Burpees on to Plate
13:00-15:00
Rest
15:00-16:00
Max Burpees on to Plate
No levels today
Athlete Notes:
-You should have about 1 minute worth of Burpees in each round. If you have less than that, consider shortening the Run.
Score = Total Burpee Reps
HYROX
Tuesday
Conditioning
Partner Bike Sprints
8 minutes of YGIG:
Partner A completes a 20 second Bike Sprint followed by a 10 second transition, then Partner B completes a 20 second Bike Sprint followed by a 10 second transition. Continue switching back and forth.
WOD – for time, 30 min cap
100 Weighted Lunges
100 Burpees
100 Russian Kettlebell Swings
100 Sit-Ups
Note: You can break this work up into any manner you like or go straight through for an extra challenge.
Wednesday
Conditioning
C2 Bike, Row, SkiErg, and/or Run
Pick two movements. Complete movement 1 for 5 minutes, then complete movement 2 for 5 minutes. Repeat once more.
The intent is to use this time to work on zone 2 cardio. But if you prefer to go at a much faster pace or work on a skill/strength that you missed earlier this week, go for it.
WOD – 18 min cap
800m Run
200m Farmers Carry
50 Weighted Box Step-Ups
200m Farmers Carry
800m Run
Thursday
WOD 1 – for time, 20 min cap
150 Wall Balls for time
Complete a 200m Run every time you drop the ball or stop moving.
Note: If you can complete more than 50 unbroken wall balls, then use a heavier ball. If you cannot complete a set of at least 25 wall balls on your first set, pick a lighter ball.
WOD 2 – 3 rounds, 18 min cap
500m Row
40 Alt Hang Dumbbell Snatch
30 Sit-Ups
Sunday
WOD 1 – 15 min AMRAP
Team Race – divide into 2 or 3 teams
Run 200m then complete 1 Sled Push, next partner then completes the same.
Every time you push the sled, your team gets a point.
Twist: Periodically sleds will have weight added to them.
WOD 2 – 20 min AMRAP
300/250m SkiErg
10 Burpee Broad Jumps
15 Jump Lunges
20 Weighted Lunges
1 min rest between rounds