Monday
Strength
Front Squat / Back Squat
Complete 3 sets: 5 Front Squats, immediately into 5 Back Squats at 65%. Then, repeat this same thing but at 70%-75%.
Athlete Notes:
-The transition from Front Squat to Back Squat should be just a couple seconds.
-The percentage you are using today is based on your 1 RM Front Squat.
-Take ample rest between sets.
WOD – 5 rounds for time, 20 min cap
400m Run
8 Deadlifts
6 Hang Power Cleans
4 Shoulder To Overhead
Athlete Notes:
-Today is intended to be slightly heavier than normal. Don’t be afraid to challenge yourself.
L3: 155/105lb
L2: 135/95lb (RX)
L1: 95/65lb
Score = Time
Tuesday
Strength
Bench Press
Complete 5×5 at 70%-75%. After each set, complete 7 very heavy Dumbbell Rows on each arm after each set.
If you have been working on your bench, this is a great time to add some weight to your 5×5.
WOD – 4 rounds, 18 min
3:00 minutes on / 1:30 minutes off
500/400m C2 Bike
10 Burpee Box Jump Overs
Max Box Step-Ups in remaining time (Round 1 and 3 = single Dumbbell, Round 2 and 4 = unweighted)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Box Step-Up reps
Wednesday
Skill
Kipping Pull-Up
Complete 1 round of max Kipping Pull-Ups. Then reduce that by 40%-50% and complete an additional 4-5 sets.
If you are proficient at Pull-Ups, consider challenging yourself with Chest To Bar or Muscle-Ups today. If you are still working on your Pull-Up, use this time to practice.
WOD – for time, 14 min cap
75 Barbell Snatches
Every time you set the bar down complete 50 Double Unders
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Thursday
Strength
Single Leg Romanian Deadlift
Complete 6 sets of 7 reps (on each leg) using a challenging weight.
Partner WOD – 21 min cap
3 rounds (each):
15/12 Calorie Row
4 rounds (each):
15 Wall Balls
4 rounds (each):
15 Kettlebell Swings
4 rounds (each):
2 Wall Walks
3 rounds (each):
15/12 Calorie Row
Athlete Notes:
-The Partner WOD is YGIG style, one partner completes the round while the other partner rests, then switch.
-Today is about sprinting. Try for everything unbroken. Move fast, transition fast, communicate.
Score = Time
Friday
Strength
Power Clean
Complete 5×3 Power Cleans, starting at 65% and increasing the load with each set.
WOD – 4 rounds, 17 min cap
300/250m SkiErg
7 Renegade Rows
10/7 Calories on Echo Bike
Rest 1 minute between rounds
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Reminder: Lift and Sip is tonight at 6:30pm! Try your best to be on time, but still join us even if you are running late. 🙂 It’s going to be a ton of fun!
HYROX
Tuesday
Strength – 18 min
Alternate back and forth between:
200m Farmers Carry
Sled Push Down and Back
This is not for time, but for quality and strength.
WOD 2 – 4 rounds, 18 min
3:00 minutes on / 1:30 minutes off
500/400m C2 Bike
10 Burpee Box Jump Overs
Max Box Step-Ups in remaining time (Round 1 and 3 = single Dumbbell, Round 2 and 4 = unweighted)
Wednesday
WOD 1 – 15 min “Death By”
Burpee Broad Jump
WOD 2 – 2 rounds Cardio Party, 30 min
5 min C2 Bike
5 min SkiErg
5 min Row
Thursday
WOD 1 – 15 min AMRAP
Suitcase Lunges (down and back)
25 Dumbbell Snatches
Note: Do not set the Dumbbell down for this entire 15 minute period.
Partner WOD – 21 min cap
3 rounds (each):
15/12 Calorie Row
4 rounds (each):
15 Wall Balls
4 rounds (each):
15 Kettlebell Swings
4 rounds (each):
2 Wall Walks
3 rounds (each):
15/12 Calorie Row
Athlete Notes:
-The Partner WOD is YGIG style, one partner completes the round while the other partner rests, then switch.
-Today is about sprinting. Try for everything unbroken. Move fast, transition fast, communicate.
Sunday
WOD 1 – 20 min cap
400m Run
40 Weighted Walking Lunges
400m Run
40 Box Step Overs
400m Run
40 Goblet Squats
400m Run
WOD 2 – 2 rounds, 15 min cap
500/400m SkiErg
20 Wall Balls
500/400m Row
20 Wall Balls