Monday
Strength
Back Squat
Complete the following, taking ample rest between sets:
2×7 at 60%-70%
2×5 at 70%-75%
2×3 at 75%-80%
After each set, complete 5-7 explosive Box Jumps.
WOD – 3 rounds for time, 15 min cap (Helen)
400m Run
21 Kettlebell Swings
12 Pull-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Tuesday
Strength
Power Clean
Complete a 6×5 starting at 50% and increasing with each set. These should be touch-and-go reps. You are looking to find the heaviest load that you can cycle touch and go style.
WOD – 20 min clock
Part A: 8 min AMRAP
8/5 Calories on Echo Bike
15 Wall Balls
4 Deadlifts
Rest 2:00 minutes
Part B: For time, 8 min cap
15 Deadlifts
30 Wall Balls
60/40 Calories on Echo Bike
L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Wednesday
Strength
Farmers Carry and Ring Dips
6 Rounds
45 sec Farmers Carry, 15 sec transition
20 sec Max Ring Dips, 40 sec transition
WOD – for time, 22 min cap
60/48 Calorie Row
30 Toes To Bar
30 Dual Dumbbell Push Press
50/40 Calorie Row
25 Toes To Bar
25 Dual Dumbbell Push Press
40/32 Calorie Row
20 Toes To Bar
20 Dual Dumbbell Push Press
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Thursday
WOD – for time, 45 min cap
2 Mile Run
100 Burpees
75 Front Squats
50 Skeleton Rows
25 Wall Walks
L3: 115/75lb and 70/50lb DBs
L2: 95/65lb and 50/35lb DBs (RX)
L1: 75/55lb and 35/25lb DBs
Score = Time
Break up as you see fit or go straight through for a tougher challenge.
Friday
Strength
Bench Press
Complete 5×10 at 65%-75% + 16 Bicep Curls after each round.
WOD 1 – 7 minute ascending ladder
Buy In: 30/20 Calories on SkiErg
Alternating Dumbbell Hang Snatches (2-4-6-8…)
Box Jump Overs (2-4-6-8…)
Rest 3:00 minutes
WOD 2 – 7 minute time cap
Now in reverse: Start off where you finished WOD 1 and descend back down to 2 reps.
Alternating Dumbbell Hang Snatches (…?-8-6-4-2)
Box Jump Overs (?…8-6-4-2)
30/20 Calories on SkiErg
Athlete Notes:
-Today’s Bench may be extra challenging after yesterday’s Burpees.
-WOD 2 is doable but you really have to move fast.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps
HYROX
Tuesday
WOD 1 – 14 min Partner AMRAP
Partner 1: 15/11 Calories on SkiErg
Partner 2: Plank Hold
Switch when SkiErg work has been completed
Note: The SkiErg work should be hard, fast, but sustainable over the workout.
WOD 2 – 20 min clock
Part A: 8 min AMRAP
8/5 Calories on Echo Bike
15 Wall Balls
7 Burpees
Rest 2:00 minutes
Part B: For time, 8 min cap
10 Burpees
30 Wall Balls
60/40 Calories on Echo Bike
Wednesday
Strength
Farmers Carry and Bar Hang
8 Rounds:
40 sec Farmers Carry, 20 sec transition
40 sec Bar Hang, 20 sec transition
WOD – for time, 22 min cap
60/48 Calorie Row
30 Weighted Lunges
30 Dumbbell Snatch
50/40 Calorie Row
25 Weighted Lunges
30 Dumbbell Snatch
40/32 Calorie Row
20 Weighted Lunges
30 Dumbbell Snatch
Thursday
WOD – for time, 25 min cap
1 Mile Run
50 Burpees
40 Wall Balls
30 Skeleton Rows
800m Run
Core Work
10 min Ab Lab
Sunday
WOD 1 – 3 rounds for time, 16 min cap
With a partner (YGIG style), you will each complete a 400m Run and then a 200m Run. Do this two more times.
Example: Partner 1 completes a 400m Run, while Partner 2 rests, then switch. Next, Partner 1 completes a 200m Run, while Partner 2 rests, then switch. That’s round 1.
WOD 2 – 14 min AMRAP
Sled Push Down and Back
Weighted Lunges Down and Back
Burpee Broad Jump Down and Back