Monday
Strength
Strict Press
3×5 at 70%-75%
3×3 at 75%-80%
3×1 at 80%-90%+
After each round, complete a 60-90 second recovery bike ride, rest 30 seconds, then hit your next lift. The goal is to keep your blood flowing.
WOD – ascending ladder for time, 14 min
3-6-9-12-15… of:
Front Squat
Single Dumbbell Box Step-Ups
Burpees
L3: 115/75lb BB and 50/35lb DB
L2: 95/65lb BB and 35/25lb DB (RX)
L1: 65/45lb BB and 25/15lb DB
Score = Reps
Tuesday
Conditioning
Echo Bike
3 rounds of:
Minute A: 10/7 Calorie Echo Bike
Minute B: Rest*
Minute C: 13/9 Calorie Echo Bike
Minute D: Rest*
Minute E: 16/11 Calorie Echo Bike
Minute F: Rest*
*If you want an extra challenge, hold a 40 second plank during the rest
WOD – 18 min AMRAP
10 Dumbbell Plank Drag
20 Russian Kettlebell Swings
30 Alternating V-Ups
40 Double Unders / 80 Single Unders
500/400m Row
L3: 80/62lb KB
L2: 70/53lb KB (RX)
L1: 53/35lb KB
Score = Rounds + Reps
Wednesday
Skill Work
Kipping (Toe To Bar, Pull-Ups, Chest to Bar, Muscle-Ups)
If you are advanced, spend this time working on large volume sets.
If you are newer to kipping work, spend this time learning and practicing.
WOD – descending ladder for time, 15 min cap
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)
1 minute Wall Sit every 3 rounds (after the 3rd, 6th, and 9th round)
Athlete Notes:
-You must control the bar down today, no dropping. This will be challenging.
-If you want an additional challenge, try to complete all of the Wall Balls unbroken.
L3: 25/20lb and 225/155lb
L2: 20/14lb and 185/125lb (RX)
L1: 14/10lb and 155/105lb
Score = Time
Thursday
Strength
Bench Press
Complete 4 sets of max reps of Bench Press at 50% of your 1RM. Then, complete 10 Dumbbell Bent Over Rows on each side.
Athlete Notes:
-Everyone needs a spotter today, no exceptions.
-Rest as long as you need between sets.
WOD – 3 rounds for time, 22 min cap
In teams of 3, complete 3 rounds of:
Partner 1: SkiErg
Partner 2: Sled Push
Partner 3: 400m Run
Rotate to the next movement when runner comes in.
Friday
Strength
Reverse Back Rack Lunge
Complete a 5×12. Start with a light load and work your way up so that your last 2 rounds feel uncomfortably heavy.
WOD – 7 rounds for time, 20 min cap
7 Chest To Bar Pull-Ups
7 Hang Power Clean
20/16 Calories on C2 Bike
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
HYROX
Tuesday
WOD 1 – 3 rounds, 18 min
Minute A: 10/7 Calorie Echo Bike
Minute B: Rest*
Minute C: 13/9 Calorie Echo Bike
Minute D: Rest*
Minute E: 16/11 Calorie Echo Bike
Minute F: Rest*
*If you want an extra challenge, hold a 40 second plank during the rest
WOD 2 – 15 min cap
100 Weighted Box Step-Ups
800m Run
100 Weighted Box Step-Ups
Wednesday
WOD 1 – descending ladder for time, 17 min cap
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Burpees (10-9-8-7-6-5-4-3-2-1)
1 minute Wall Sit every 3 rounds (after the 3rd, 6th, and 9th round)
Athlete Notes:
-You must control the bar down today, no dropping. This will be challenging.
-If you want an additional challenge, try to complete all of the Wall Balls unbroken.
WOD 2 – 15 min AMRAP
200m Farmers Carry
1 min Bar Hang
1 min Plank Hold
Thursday
WOD 1 – 3 rounds for time, 22 min cap
In teams of 3, complete 3 rounds of:
Partner 1: SkiErg
Partner 2: Sled Push
Partner 3: 400m Run
Rotate to the next movement when runner comes in.
WOD 2 – for time, 15 min cap
500m Row
25 Hang Dumbbell Snatch
400m Row
25 Hang Dumbbell Snatch
300m Row
25 Hang Dumbbell Snatch
200m Row
25 Hang Dumbbell Snatch
100m Row
25 Hang Dumbbell Snatch
M – Damper setting at 8-10
F – Damper setting at 5-7
Sunday
WOD 1 – for time, 20 min cap
800m Run
1000m SkiErg
800m Run
50 Wall Balls
800m Run
50 Burpee Broad Jumps
WOD 2 – for time, 18 min cap
300/250m Row
Sandbag Lunges 50-40-30-20-10