Monday
Strength
Deadlift
Complete a 5×5 at 75%-80% taking ample rest between sets.
WOD – 4 rounds for time, 20 min cap
400m Run
10 Pull-Ups
10 Burpees
Rest 1 min between rounds
L3: 4 Muscle-Ups
L2: Pull-Ups (RX)
L1: Straight Legged / Hanging Knee Raises
Score = Time
Tuesday
WOD – for time, 50 min cap
1000 Box Step-Ups
Athlete Notes:
-Today we are doing the hero WOD “Chad” in honor of Veteran’s Day.
-While the prescribed workout is a 20” box and with a weighted vest, you should tackle this very difficult workout based on your level, which may mean a shorter box, lighter weight, and/or no weight. Even 1000 unweighted Step-Ups is going to be a lot of work.
No levels today
Score = Time
Alternate Option (if the hero WOD isn’t your jam)
Strength/Skill
Your choice
WOD – for time, 24 min cap
1000/800m Row
100 Box Step-Ups
100 Alternating V-Ups
100 Lunges
1000/800m Row
Wednesday
Strength
Strict Press
2×7 at 60%
2×5 at 70%
2×3 at 80%
WOD – 2 rounds for time, 20 min cap
500/400m SkiErg
10 Hang Power Cleans
10 Toes To Bar
1 min Plank
10 Toes To Bar
10 Hang Power Cleans
500/400m SkiErg
2 min rest
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Thursday
Strength
Back Squat
10 min EMOM
3 reps at 70%-75%
WOD – 15 min AMRAP
Buy In: 1000/800m Row
AMRAP of:
12 Ring Rows
12 Kettlebell Swings
12 Sit-Ups
48 Double-Unders
Cash Out (at 15:00 mark): 500/400m Row
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Friday
Conditioning
Partner Bike Sprints
12 minutes
10/7 Calories on Echo Bike, alternating back and forth (YGIG-style)
WOD – for time, 19 min cap
10 Wall Walks
10 Wall Balls
200m Run
8 Wall Walks
20 Wall Balls
300m Run
6 Wall Walks
30 Wall Balls
400m Run
4 Wall Walks
40 Wall Balls
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Time
HYROX
Tuesday
WOD – for time, 40 min cap
100 Burpees
150 Weighted Lunges (Sandbag)
200 Sit-Ups
Max Box Step-Ups in remaining time
Complete the reps (Burpees/Lunges/Sit-Ups) in any order, breaking up the work however you would like. You don’t start the Box Step-Ups until all reps are completed.
Wednesday
WOD 1 – 4 rounds, 20 min cap
500/400m SkiErg
20 Dumbbell Snatches
200m Farmers Carry
1 min Plank
WOD 2 – 16 min AMRAP
1 Sled Pull
1 Sled Push
Burpee Broad Jump halfway around the gym
Lunge all the way around the gym
Thursday
WOD 1 – for time, 25 min cap
500m Row
50 Wall Balls
50 Sit-Ups
400m Row
40 Wall Balls
40 Sit-Ups
300m Row
30 Wall Balls
30 Sit-Ups
200m Row
20 Wall Balls
20 Sit-Ups
100m Row
10 Wall Balls
10 Sit-Ups
WOD 2 – 4 rounds, 12 min
2 min on Echo or C2 Bike (at a steady pace)
1 min core work
Core Work:
Round 1 – Hollow Hold
Round 2 – Dead Bugs
Round 3 – Plank
Round 4 – Sit Ups