Just fyi, this week we are going to review some fundamentals – how to set up for each movement, how to bail, and how to spot. As a thank you for attending and listening, there are no burpees in this week’s programming. 🙂

Monday
Strength
Back Squat

Coach to review set up, bailing, and spotting.

Then, complete a 5×5 at 70%-75%. The first set in each rep should have a 3 second pause, followed by 4 reps at regular pace.

WOD – 16 min AMRAP
4 Power Cleans
6 Pull-Ups
8 Push-Ups
10 Jump Lunges

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb

Score = Total Reps

Tuesday
WOD – for time, 40 min cap

10 Skeleton Rows
200m Run

20 Dumbbell Snatch
10 Skeleton Rows
400m Run

30 Alternating V-Ups
20 Dumbbell Snatch
10 Skeleton Rows
600m Run

40 Heavy Wall Balls
30 Alternating V-Ups
20 Dumbbell Snatch
10 Skeleton Rows
800m Run

30 Alternating V-Ups
20 Dumbbell Snatch
10 Skeleton Rows
600m Run

20 Dumbbell Snatch
10 Skeleton Rows
400m Run

10 Skeleton Rows
200m Run

L3: 50/35lb DB and 30/25lb WB
L2: 35/25lb DB and 25/20lb WB (RX)
L1: 25/15lb DB and 20/14lb WB

Score = Time

Wednesday
Strength
Strict Press and Push Press

Coach to review set up and bailing.

Then, complete 5 sets of 3 Strict Press + 4 Push Press at 70%-75% of your 1RM Strict Press.

WOD – 5 rounds for time, 17 min cap

Buy In: 50/40 Calorie Row

5 rounds of:
10 Box Jumps Overs
10 Toes To Bar

Cash Out: 50/40 Calorie Row

No Levels Today

Score = Time

Thursday
Strength
Deadlift

Coach to review set up, bailing, and spotting.

Then, complete a 5×3 increasing in weight with each set. Start around 65% and aim to finish around 80%.

Partner WOD – 20 min AMRAP

In teams of 3, move through the following stations:
Partner 1) 600m Run
Partner 2) Max meters on SkiErg
Partner 3) Max meters on C2 Bike

When the runner comes in, all partners switch to the next movement.

If you need some recovery, take today easy. If you need to really get your sweat on, get after it.

No Levels Today

Score = Slowest Round

Friday
Strength
Bench Press

Coach to review set up, bailing, and spotting.

Then, complete a 6×4 at 70%-75%.

WOD – 4 rounds, 20 min cap
20/14 Calories on Echo Bike
20 Wall Balls

Rest 2 minutes between rounds.

Athlete Notes:
-Each round should be an all out sprint and all Wall Balls should be done unbroken.
-If you want an extra challenge, aim to complete 5 rounds instead of 4.

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Score = Time

HYROX

Tuesday
WOD – for time, 40 min cap

10 Skeleton Rows
200m Run

20 Dumbbell Snatch
10 Skeleton Rows
400m Run

30 Alternating V-Ups
20 Dumbbell Snatch
10 Skeleton Rows
600m Run

40 Heavy Wall Balls
30 Alternating V-Ups
20 Dumbbell Snatch
10 Skeleton Rows
800m Run

30 Alternating V-Ups
20 Dumbbell Snatch
10 Skeleton Rows
600m Run

20 Dumbbell Snatch
10 Skeleton Rows
400m Run

10 Skeleton Rows
200m Run

L3: 50/35lb DB and 30/25lb WB
L2: 35/25lb DB and 25/20lb WB (RX)
L1: 25/15lb DB and 20/14lb WB

Score = Time

Wednesday
WOD 1 – 6 rounds, 20 min cap
10/7 Calorie Echo Bike Sprint
1 minute Plank
1 minute Rest

Each Bike Sprint should be done all out at 100% with the transition to the plank being no more than 5 seconds.

WOD 2 – for time, 17 min cap

Buy In: 50/40 Calorie Row

5 rounds of:
10 Box Jumps Overs
10 Toes To Bar

Cash Out: 50/40 Calorie Row

Thursday
Partner WOD 1 – 4 rounds for time, 17 min cap

In teams of 3, move through the following stations:
Partner 1) 5 Burpees into 1 Sled Push (down and back)
Partner 2) Plank Hold
Partner 3) Rest

Once partner 1 is back from the Sled Push, everyone switches.

Partner WOD – 20 min AMRAP

In teams of 3, move through the following stations:
Partner 1) 600m Run
Partner 2) Max meters on SkiErg
Partner 3) Max meters on C2 Bike

When the runner comes in, all partners switch to the next movement.

Sunday
WOD 1 – 15 min AMRAP
200m Run
12 Wall Balls
12 Dumbbell Snatch

Rest 5 minutes between WODs

WOD 2 – 15 min AMRAP
10/7 Calories on Echo Bike
8 Devils Press
200m Run
12 Weighted Box Step-Ups