Monday
Strength
Bench Press
Find a new 1RM Bench Press OR complete the following:
2 x 5 at 65%-70%
2 x 4 at 70%-75%
2 x 3 at 75%-80%
WOD – 3 rounds, 18 min
1 minute Wall Ball
1 minute Sumo Deadlift High Pull
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest
L3: 25/20lb and 95/65lb
L2: 20/14lb and 75/55lb (RX)
L1: 14/10lb and 65/45lb
Athlete Notes:
-A classic CrossFit benchmark WOD today called “Fight Gone Bad”.
-The work is meant to be light and fast at high intensity. The goal is to keep moving while not hitting a wall of muscular fatigue.
-Your score is total reps accumulated (each Calorie on the Rower is a point). And if you’re trying to gauge yourself, we typically see 150-250 reps for beginners, 250-325 reps for intermediate, and 325-450 reps for advanced.
Score = Total Reps/Calories
Tuesday
Strength
Lunges and Back Squats
5 sets:
4 Back Rack Lunges (on each leg) + 4 Back Squats (with a 1 second pause in the hole)
Start by finding a comfortable weight. Then increase weight with each set until it feels uncomfortable.
WOD – 5 rounds, 15 min cap
10/7 Calories on Echo Bike
8 Hang Power Cleans
6 Pull-Ups
4 Burpees
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Wednesday
Skill Work
Rope Climb and Ring Dips
14 min EMOM
Minute A: 1-2 Rope Climbs
Minute B: 15 seconds of max Ring Dips
WOD – for time, 15 min cap
75 Power Snatches
Every time you set the bar down or stop moving, run 200m
Athlete Notes:
-This is a play on the Hero WOD called “Randy”.
-Although the weight is light and you can get away with muscling your way through the first half, that will quickly catch up with you on the back-half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps.
-Here are some options of how to break the work up:
21-18-15-12-9
5 sets of 15
5 sets of 10, then 8-8-7-7
10 sets of 7, then 5
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Score = Time
Thursday
Strength
Deadlift
Establish a heavy 3 rep set. Then decrease by 10% and complete a 3×5 at the new weight.
WOD – 22 min AMRAP
400m Run
15 Russian Kettlebell Swings
12 Toes To Bar
9 Push Ups
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Score = Total Reps
Friday
Strength
Push Press
Complete a 5×5 with a 1:30 minute rest between sets.
Set 1 at 50%-60%
Set 2 at 60%-65%
Set 3 at 65%-70%
Set 4 at 70%-75%
Set 5 at 75%-80%
WOD – 20 min EMOM
Minute A: 8 Unbroken Hang Squat Cleans
Minute B: 15/12 Calorie Row
Minute C: 12 Box Jumps
Minute D: 15/12 Calorie Row
L3: 115/75lb and 50/35lb
L2: 95/65lb and 40/30lb (RX)
L1: 75/55lb and 30/20lb
Score = Total Calories Rowed
HYROX
Tuesday
WOD 1 – 15 min E3MOM
10/7 Calories on Echo Bike
10 Burpee Box Jumps
Rest until the next round starts, each round should be a sprint.
WOD 2 – 2 rounds, 21 min cap
400m Run
1 min Rest
500m SkiErg
1 min Rest
500m Row
1 min Rest
Each round should be as hard and as fast as possible.
Wednesday
WOD – 4 rounds, 27 min cap
400m Run
20 Wall Balls
10 Burpees to Target
250m SkiErg
Rest 5 minutes, then complete 100/80 Calories on Rower
Thursday
WOD 1 – 4 rounds for time, 20 min cap
200m Run
100m Farmers Carry
20 Sandbag Lunges
15/12 Calorie Row
WOD 2 – 15 min AMRAP
300m SkiErg
Sled Push and Pull
15/11 Calories on Echo Bike
Sled Push and Pull