Monday
Strength
Power Clean
Spend 7:00 minutes working up to a heavy single (or a new 1RM if you’d like). Then drop down to 80% and complete a 3×3.
WOD – for time, 20 min cap
800m Run*
40 Goblet Squats
30 Russian Kettlebell Swings
200 Double Unders / Single Unders
30 Russian Kettlebell Swings
40 Goblet Squats
800m Run*
*If you prefer not to Run, you can Row instead
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Tuesday
Strength
Strict Pull-Ups
10 min EMOM
Pick a rep count that you can be consistent with. If you don’t have Strict Pull-Ups, you can either do Band-Assisted Strict Pull-Ups or work on your Kipping Pull-Ups.
WOD – 4 rounds, 16 min
4 min to complete:
Dumbbell Facing Burpees (12-14-16-18)
Alternating Dumbbell Snatches (12-14-16-18)
Dumbbell Facing Burpees (12-14-16-18)
Alternating Dumbbell Snatches (12-14-16-18)
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps
Wednesday
Strength
Tempo Back Squat
Complete 4 sets of 5 Back Squats at 60% using with a 3 second decent.
WOD – 13 minutes
3:00 min to complete:
30 Box Jumps Overs
Max Calories Echo Bike
Rest 2:00 minutes
3:00 minutes to complete:
100m Dumbbell Farmers Carry
Max Calories Echo Bike
Rest 2:00 minutes
3:00 minutes to complete:
30 Single Dumbbell Box Step Ups
Max Calories Echo Bike
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Total Calories on Echo Bike
Accessory Work – 4 sets
10 Side Plank with Hip Tap (Left Side)
10 Side Plank with Hip Tap (Right Side)
30 Second Hanging L-Sit Hold
Thursday
It’s the holidays. Let’s just have some fun today…
WOD – for time, 30 min cap
Angie’s House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
Helen’s House
400m Run
21 Kettlebell Swings
12 Pull-Ups
Fran’s House
15 Thrusters
Nancy’s House
400m Run
15 Overhead Squats
Grace & Isabel’s House
20 Bar Ground-To-Overheads
Kelly’s House
400m Run
30 Box Jumps
30 Wall Ball
No levels (self-directed loading today)
Friday
Strength/Skill
Dealer’s Choic
WOD – for time, 21 min cap
1000m/800m on C2 Bike
20 Jumping Lunges
14 Pull-Ups
14 Sit Ups
1000m/800m on C2 Bike
20 Jumping Lunges
12 Toes To Bar
12 Sit-Ups
1000m/800m on C2 Bike
20 Jumping Lunges
10 Chest To Bar Pull-Ups
10 Sit-Ups
1000m/800m on C2 Bike
20 Jumping Lunges
8 Muscle-Ups
8 Sit-Ups
No Levels Today
Score = Time
HYROX
Tuesday
WOD 1 – 5 rounds, 15 min cap
200m Run
Sled Push (down and back)
WOD 2 – 4 rounds, 16 min
4:00 min to complete:
Dumbbell Facing Burpees (12-14-16-18)
Alternating Dumbbell Snatches (12-14-16-18)
Dumbbell Facing Burpees (12-14-16-18)
Alternating Dumbbell Snatches (12-14-16-18)
Wednesday
WOD 1 – 3 rounds, 14 minutes
4:00 min to complete:
500m SkiErg
Max Weighted Lunges in remaining time
1 min rest between rounds
WOD 2 – 13 min
3:00 min to complete:
30 Box Jumps Overs
Max Calories Echo Bike
Rest 2:00 minutes
3:00 min to complete:
100m Dumbbell Farmers Carry
Max Calories Echo Bike
Rest 2:00 minutes
3:00 min to complete:
30 Single Dumbbell Box Step Ups
Max Calories Echo Bike