Monday
Strength
Power Clean
Spend 7:00 minutes working up to a heavy single (or a new 1RM if you’d like). Then drop down to 80% and complete a 3×3.
If you are fairly new to the clean, spend this time learning and practicing.
WOD – for time, 18 min cap
200m Run
40 Goblet Squats
30 Russian Kettlebell Swings
200m Run
200 Double Unders / Single Unders (4 min cap on DUs)
200m Run
30 Russian Kettlebell Swings
40 Goblet Squats
200m Run*
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Tuesday
Skill
Anything Kipping
10 min EMOM
Pick a rep count that you can be consistent with over the full 10 minutes
WOD – 19 min clock
8 min ascending ladder
Dumbbell Facing Burpees (2-4-6-8…)
Alternating Dumbbell Snatches (4-8-12-16…)
SkiErg Cals (2-4-6-8…)
Rest 3 minutes
8 min descending ladder
Start where you left off and try to make it back down
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-If there is space in class, feel free to do this with a barbell instead (do half the reps of the prescribed Snatches).
Wednesday
Strength
Tempo Back Squat
Complete 4-5 sets of 5 Back Squats at 60% with a 3 second decent
WOD – 18 minutes
3:00 min to complete:
30 Box Jumps
Max Calories Bike
Rest 2:00 minutes
3:00 minutes to complete:
30 Single Dumbbell Box Step Ups
Max Calories Row
Rest 2:00 minutes
3:00 min to complete:
30 Box Jumps
Max Calories Row
Rest 2:00 minutes
3:00 minutes to complete:
30 Single Dumbbell Box Step Ups
Max Calories Echo Bike
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Thursday
WOD – for time, 35 min EMOM
Minute A: Push Press (20 sec max reps, from the rack)
Minute B: Dumbbell SDHP (20 sec max reps)
Minute C: 200m Run
Minute D: Max Distance Sled Push
Minute E: Rest
No levels (self-directed loading today)
Friday
Strength/Skill
Dealer’s Choice
This is your opportunity to work on a strength or skill that you missed this week, or a goal that you are working towards
WOD – for time, 21 min cap
1000m/800m on C2 Bike
20 Jumping Lunges
8 Muscle-Ups
15 Sit-Ups
1000m/800m on C2 Bike
20 Jumping Lunges
10 Chest To Bar Pull-Ups
15 Sit-Ups
1000m/800m on C2 Bike
20 Jumping Lunges
12 Toes To Bar
15 Sit-Ups
1000m/800m on C2 Bike
20 Jumping Lunges
14 Pull-Ups
15 Sit Ups
No Levels Today
Athlete Notes:
-If you don’t have one of the kipping movements, sub with a like movement.
HYROX
Tuesday
WOD 1 – 15 min EMOM
40 sec Work / 20 sec Rest
Minute A) Weighted Lunges
Minute B) 200m Run
Minute C) Max Cal Bike
WOD 2– 19 min clock
8 min ascending ladder
Dumbbell Facing Burpees (2-4-6-8…)
Wall Balls (4-8-12-16…)
SkiErg Cals (2-4-6-8…)
Rest 3 minutes
8 min descending ladder
Start where you left off and try to make it back down
Thursday
WOD – 36 min EMOM
Minute A: 30 Seconds Max Burpees
Minute B: 30 Seconds Max Box Jumps
Minute C: 200m Run
Minute D: Max Distance SkiErg
Minute E: Sled Push Down and Back
Minute F: Rest / Core Work
Sunday
Skill
SkiErg Technique work
WOD – for time, 30 min cap
800m Run
1000/850m SkiErg
50 Wall Balls
100 Weighted Lunges
50 Wall Balls
1000/850m SkiErg
800m Run
Cash Out: 10 min Ab Lab