Programming – week of 8/31/26
Note: This is a very heavy leg week. If you are feeling it, you should still plan come in. But feel comfortable doing something other than legs that day. We will find space on the floor for you if you feel the need to do something else. Don’t worry, we got you covered.
Monday
WOD – 3 rounds for time, 40 min cap
30 Hang Squat Clean
30 Pull-Ups
500/425m SkiErg
400m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Mobility – 10 min
Take time to stretch and cool down, even if it’s after class. Your body will thank you.
Tuesday
Strength
Push Press
2×5 at 70%
2×4 at 75%
2×3 at 80%
45 second Plank or Hollow Hold after each set
WOD – 17 min AMRAP
10/8 Calorie Row
10 Bench Press
10 Alternating V-Ups (on each side)
L3: 135/95lb+
L2: 115/75lb (RX)
L1: 95/65lb
Score = Rounds + Reps
Wednesday
Strength
Bulgarian Split Squat
Complete a 6×6 Bulgarian Split Squat on each leg at a challenging weight.
Partner WOD – 18 min
Partner A
Ascending ladder (2, 4, 6, 8, 10, 2, 4, 6…) of:
Hang Dumbbell Snatch (on each side)
Box Jumps
Partner B
Max Calories on Bike
Switch back and forth every 3 minutes. Pick up the ladder work where your partner left off. When you hit 10, start back at 2.
L3: 70/50lb DB
L2: 50/35lb DB (RX)
L1: 35/25lb DB
Score = Total Calories on Bike
Thursday
Strength
Ring Dips
Complete an 8 min EMOM, picking a rep count you can be consistent with.
Rest 3:00 minutes.
Then with a partner, complete as many Ring Dips as possible in 3:00 minutes, alternating back and forth as needed.
WOD – for time, 15 min cap
21-15-9
Deadlifts
Bar Facing Burpees
50 Double Unders / 100 Single Unders after each round
Athlete Notes:
-If you complete this in under 11 minutes, complete the round of 9’s again.
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Friday
Skill
Strict Pull-Ups or Rope Climb
Option A: Work on your Strict Pull-Up like a strength, completing large sets, resting as needed
Option B: Complete 1-3 Rope Climb every 90 seconds for 6 rounds
Option C: Use this time to learn and practice how to climb a rope
WOD – 4 rounds, 16.5 min
3 minute AMRAP of:
15 Toes To Bar
10 Front Squats (if advanced, then Overhead Squats)
Max Calories on Rower in the remaining time
Rest 90 seconds between rounds
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Calories
HYROX
Tuesday
WOD 1 – 3 rounds, 18 min cap
500/400m Row
30 Weighted Lunges
15 Box Jumps
WOD 2 – 4 rounds, 15 min
3:00 min to complete:
400m Run
Max Wall Balls in remaining time
1:00 minute rest between rounds
Note: If your 400m Run takes longer than 2 minutes, run 200m.
Thursday
WOD 1 – 3 rounds for time, 18 min cap
500/400m SkiErg
25 Wall Balls
WOD 2 – for time, 15 min cap
21-15-9
Calories on Echo Bike
Burpee Broad Jump
Sit Ups
Sunday
WOD 1 – 18 min AMRAP
1 Sled Push and Pull
200m Run
Weighted Lunges Down and Back
200m Run
WOD 2 – 4 rounds, 18:30 min
3:30 min to complete:
500/400m SkiErg
Max Wall Balls in remaining time
1:30 minute rest between rounds