Monday
Skill
Toes To Bar
10 minute “Death By”
Athlete Notes:
-Pick a starting number of 1, 2, 3, 4, or 5 and increase by 1 rep each minute.
-If you fail, rest 1 minute and then decrease reps by 2 to finish out the EMOM.
-If you don’t have Toes To Bar, you can modify to Straight-Legged Raise or Hanging Knee Raise but you’ll likely want to select a higher starting number.
WOD – 5 rounds, 20 min
Every 4:00 minutes, complete:
300m Run
20 Wall Balls
10 Shoulder To Overhead (60%-65% of your 1RM)
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round
Tuesday
Strength
Bench Press
Complete a 5×10 at 65%-70% of your 1RM
WOD – 4 rounds for time, 18 min cap
15 Hang Power Cleans
50 Double Unders
15 Single Dumbbell Box Step Ups
15/12 Calorie Echo Bike
L3: 115/75lb and 70/50lb
L2: 95/65lb and 50/35lb (RX)
L1: 75/55lb and 35/25lb
Score = Time
Wednesday
Strength
Front Squats
1×5 at 70%
1×4 at 75%
2×3 at 80%
2×2 at 85%
3×1 at 90%
WOD – 7 rounds, 21 min
2 min on / 1 min off of:
5 Pull-Ups
7 Russian Kettlebell Swings
9 Squat Jump
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Athlete Notes:
-Pick up where you left off each time.
-The Squat Jumps will be challenging after today’s strength work.
Score = Total Reps
Thursday
Strength
Deadlift
3×3 at 70%
3×2 at 75%
3×1 at 80%
WOD – for time, 15 min cap
5 Rounds:
8/5 Ring Dips
10 Back Rack Lunges
20 Hang Dumbbell Snatches
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Friday
WOD – 30 min AMRAP
0:00 – 10:00
HSPU / Dumbbell Push Press (2-4-6…)
14/10 Calorie Row
10:00 – 20:00
Renegade Rows (2-4-6…)
7/5 Calorie Echo Bike
20:00 – 30:00
Sit Ups (5-10-15…)
14/10 Calorie Row OR 7/5 Calorie Echo Bike
Cash out: 1 Mile Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Reps of HSPU + Renegade Rows + Sit Ups
HYROX
Tuesday
Conditioning
Rowing Interval Work
4×500/400m Row
2 min rest between rounds
WOD – 16 min EMOM
Minute A: 15 Heavy Wall Balls
Minute B: 12 Box Jump Overs
Minute C: Max Distance SkiErg
Minute D: Rest
Wednesday
Conditioning
Echo Bike
50/35 Cals
Rest 2 minutes
40/28 Cals
Rest 2 minutes
30/21 Cals
Rest 2 minutes
20/14 Cals
Rest 2 minutes
10/7 Cals
WOD
4 rounds
2:30 min to complete
7 Burpees onto plate
14 Plate Ground to Overhead
21 Alt V-Ups
Hold Plank in remaining time
30 second rest between rounds
Note: Each round should be like a little mini sprint.
Thursday
WOD 1
Partner Conditioning
4 – 5 rounds each
400m run
Partner 1 runs
Partner 2 rests
Switch after each run.
Note: If you are moving fast, do a 5th round.
WOD 2 – 15 min cap
10-9-8-7-6-5-4-3-2-1
Cals on SkiErg
Renegade Rows
Sunday
WOD – for time, 40 min cap (Mini Sim)
800m Run
800m SkiErg
600m Run
3 Floor Length Sled Pushes
600m Run
3 Floor Length Sled Pulls
400m Run
3 Floor Length Burpee Broad Jumps
400m Run
200m Farmers Carry
200m Run
3 Floor Length Weighted Walking Lunges
200m Run
50 Wall Balls