Monday
Strength
Deadlift
2×5 at 65%-70%
2×4 at 70%-75%
2×3 at 75%-80%
WOD – 5 rounds for time, 20 min cap
200m Run
5 Hang Power Cleans
6 Front Rack Lunges
7 Shoulder to Overhead
Rest 1:00 between rounds (and increase weight slightly)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Slowest Round
Tuesday
Strength and Conditioning
SkiErg and Sled Push
5 Rounds
1 min Max Distance SkiErg
1 min Rest
1 min Max Distance Sled Push
1 min Rest
The intent is to go hard and move fast, recovering during the built-in rest.
WOD – 12 min ascending ladder
C2 Bike (100m-200m-300m…)
Kettlebell Swings (5-10-15…)
Goblet Squats (3-6-9…)
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Rounds + Reps
Wednesday
Skill
Handstand Work
10 minutes
Option A: Complete an EMOM of consistent HSPUs each round
Option B: Practice and learn this skill
WOD – 4 rounds, 16 min
4:00 minutes to complete:
20/15 Calorie Row
15 Toes To Bar
10 Burpees on to Plate
No levels today
Score = Slowest Round
Thursday
Dealers’ Choice
20 minutes
Option A: Zone 2 work (Bike, SkiErg, Row, or Run)
Option B: Work on a strength or skill if your choosing
WOD – 6 rounds for time, 20 min cap
7 Deadlift
25 Wall Balls
2 min rest between rounds
Athlete Notes:
-Go heavy on the Deadlift
-For the Wall Ball, pick a weight that will challenge you but still allow you to go unbroken on all sets.
L3: 275/185lb and 25/20lb
L2: 225/155lb and 20/14lb (RX)
L1: 185/125lb and 14/10lb
Score = Time
Friday
WOD – 45 min
0:00-15:00
21-15-9
Dumbbell Snatches
Pull-Ups
After each set of Pull-Ups, complete a 400m Run
15:00-30:00
5 min on Echo Bike (moderate pace)
5 min on Echo Bike (30 sec sprint / 30 sec rest)
3 min on Echo Bike (moderate pace)
2 min Rest
30:00-45:00
21-15-9
Renegade Rows
Alternating V-Ups
After each set of V-Ups, complete a 400m Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Calories on Bike
HYROX
Tuesday
WOD 1 – 5 rounds, 20 min
1 min Max Distance SkiErg
1 min Rest
1 min Max Distance Sled Push
1 min Rest
The intent is to go hard and move fast, recovering during the built-in rest.
WOD 2 – 3 rounds, 17 min
1 min Max Weighted Box Step-Ups
1 min Rest
1 min Max Weighted Lunges
1 min Rest
1 min Burpee on to Plate
1 min Rest
Today is about putting in as much effort as possible during your work period. Trying to recover, then doing it again. This will become very challenging very quickly.
Thursday
WOD 1 – 16 min AMRAP
300/250m Row
20 MB Box Step-Ups
20 MB Sit-Ups
WOD 2 – 4 rounds, 20 min cap
200m Farmers Carry
25 Wall Balls
1 min rest between rounds
For the Wall Ball, pick a weight that will challenge you but still allow you to go unbroken on all sets.
Sunday
WOD 1 – 15 min
3 min on C2 Bike (Hard)
3 min on C2 Bike (Recovery)
3 min on C2 Bike (Hard)
3 min on C2 Bike (Recovery)
3 min on C2 Bike (Hard)
WOD 2 – 20 min AMRAP
200m Run
20 Wall Balls
15 Burpee Broad Jumps
250m SkiErg
Rest 1 minute between rounds