Monday
Strength
Push Press
9 min EMOM
Sets 1-3: 5 reps at 65%-70%
Sets 4-6: 3 reps at 75%-80%
Sets 7-9: 1 rep at 85%-90%+
WOD – for time, 21 min cap
30 Toes To Bar
Half Leg Crank
800m Run
20 Toes To Bar
Half Leg Crank
400m Run
10 Toes To Bar
Half Leg Crank
200m Run
No Levels Today
Notes:
-A full Leg Crank is 20 Air Squats, 20 Jump Squats, 20 Lunges, 20 Jump Lunges. For today, cut that in half (10-10-10-10).
-If you are at risk of ripping with today’s Toes To Bar volume, take it easy and either reduce reps or modify the movement to Alternating V-Ups. We have a benchmark WOD on Wednesday which includes Pull-Ups.
Score = Time
Tuesday
Strength
Power Clean
Complete 6×5 touch-and-go Power Cleans, starting at 50% of your 1RM and increasing weight with each set.
WOD – for time, 20 min cap
50 Hang Dumbbell Snatches / 25 Hang Barbell Snatches
40 Single Dumbbell Box Step Overs
30 Burpees
Rest 2 minutes
40 Hang Dumbbell Snatches / 20 Hang Barbell Snatches
30 Single Dumbbell Box Step Overs
20 Burpees
Rest 2 minutes
30 Hang Dumbbell Snatches / 15 Barbell Snatches
20 Single Dumbbell Box Step Overs
10 Burpees
L3: 70/50lb DB and 115/75lb BB
L2: 50/35lb DB and 95/65lb BB (RX)
L1: 35/25lb DB and 75/55lb BB
Score = Time
Athlete Notes:
-If you are all Burpee’d out, you can adjust to 40-30-20 Push-Ups.
Wednesday
Benchmark WOD (“Jackie”)
WOD – for time, 15 min cap
1000m Row
50 Thrusters
30 Pull-Ups
L3: Same as L2
L2: 45/35lb (RX)
L1: 35/25lb
Score = Time
Dealer’s Choice – 20 min
Use this time to recover (C2 Bike/Run) or work on a strength/skill that you have been wanting to spend more time on.
Thursday
Strength
Deadlift
Complete a 5×5 at 65%-75%. After each set, complete 10/7 Calories (recovery pace) on the C2 bike.
WOD – 14 min AMRAP
20 Kettlebell Swings
20 Plank Drags
20/14 Calories on SkiErg
100 Double Unders (or 2 min practice)
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Friday
Conditioning
Rowing Technique Work
3 rounds of 500m Row at a steady pace with ample rest in between rounds.
Note: The goal here is to keep a steady pace throughout all 3 rows. Trying to keep your split times both challenging and consistent throughout the work.
WOD – 16 min Tabata
Wall Balls
Alternating V-Ups
Push-Ups
Calories on Echo Bike
Athlete Notes:
-All Wall Ball sets should be done unbroken and try to go heavier today than normal.
-Crank it up on the bike, go hard on this part.
Score = Total Reps (1 Calorie = 1 Rep)
HYROX
Tuesday
WOD 1 – 15 min AMRAP
15/10 Calories SkiErg
2 Length Farmers Carry (Down and Back)
10/7 Calories on Bike
2 Length Farmers Carry (Down and Back)
WOD 2 – for time, 20 min cap
50 Hang Dumbbell Snatches
40 Weighted Dumbbell Box Step Overs
30 Burpees
Rest 2 minutes
40 Hang Dumbbell Snatches
30 Weighted Dumbbell Box Step Overs
20 Burpees
Rest 2 minutes
30 Hang Dumbbell Snatches
20 Weighted Dumbbell Box Step Overs
10 Burpees
Thursday
WOD 1 – 10 min EMOM
Wall Balls
Note: Pick a weight and a rep count that you can both challenge yourself with, and also be consistent with over the 10 min EMOM. Today is a great day to try something new. Go a little heavier, or maybe try some larger sets.
WOD – 5 rounds, 20 min
4 min Work / 1 min Rest
400m Run
Max Sled Push
400m Run
Max Burpee Broad Jumps
400m Run
Max Distance SkiErg
400m Run
Max Distance Row
400m Run
Plank Hold
Sunday
WOD 1 – 5 rounds each, 24 min cap
Partner A: 400m Run
Partner B: Rest
Then switch.
WOD 2 – 3 rounds, 18 min cap
In teams of 3…
Partner A: Max Wall Balls
Partner B: Core Hold (Plank, Hollow Hold, etc)
Partner C: Max Farmers Hold
When Partner C sets the Kettlebells down, everyone rotates. Once partners have done all 3 stations, that is one round.
Athlete Notes:
-If you hold for longer than 2 minutes, go up in weight the next round.