Monday
Strength
Front Squat
8 min EMOM
3 Front Squats
Starting at 65% and increasing the load every two minutes
WOD – 16 min AMRAP
Buy-in:
800m Run
6 Toes To Bar
7 Hang Power Cleans
8 Box Jumps
Cash Out:
800m Run
(Final Cash Out run is completed at the 16-minute mark starting together as a group.)
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Rounds + Reps (movements only, Runs don’t count)
Tuesday
Strength
Deadlift
Complete 5×5 at 70%-75%
WOD – 16 min partner ascending adder
Partner 1:
Push Press (2, 4, 6… 20)
Burpees (1, 2, 3… 10)
Partner 2:
Max Calorie Row
Partners switch every 4 minutes. You’ll keep moving through the ascending ladder until your team hits 20/10, then you start back over at 2/1.
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Total Reps + Calories Rowed
Wednesday
Strength
Pull-Ups
Complete 5 sets of submaximal Strict Pull-Ups, directly into a submaximal set of Kipping Pull-Ups.
Always leave a few in the tank on these sets. This is a build to the kipping work we did last week.
WOD – 14 min AMRAP
45 second Wall Sit
Sled Push Down and Back
200m Farmers Carry
20 Alternating V-ups
No Levels Today
Score = Total Rounds + Reps
Thursday
Marathon WOD – 35 min AMRAP
30/24 Calories on C2 Bike
5 Heavy Back Squats (65%-70%)
Plate Lunge Down and Back
20/14 Push-Ups
L3: 35/25lb Plate
L2: 25/15 Plate (RX)
L1: 15/10 Plate
Score = Total Rounds + Reps
Today is just about putting in the work. Get after it. Keep moving.
Friday
Strength
Hang Dumbbell Snatch Ladder
Every 90 seconds, complete 10 Hang DB Snatches on both arms (10 on each side or 20 alternating back-and-forth), then increase weight.
Athlete Notes:
-Pick a starting weight that allows you to complete ~8 rounds, increasing by ~5lbs each round.
-You are trying to complete the work in under 45 seconds. If this isn’t possible, reduce reps slightly.
WOD – 3 rounds, 18 min cap
400m Med Ball Run
20 Wall Balls
20 Med Ball Step Ups
20 Med Ball Sit-Ups
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Time
HYROX
Tuesday
WOD 1 – 16 min partner ascending adder
Partner 1:
Wall Balls (2, 4, 6… 20)
Burpees (1, 2, 3… 10)
Partner 2:
Max Calorie Row
Partners switch every 4 minutes. You’ll keep moving through the ascending ladder until your team hits 20/10, then you start back over at 2/1.
WOD 2 – 3 rounds for time, 17 min cap
200m Farmers Carry
Weighted Lunges Down and Back
Unweighted Lunges Down and Back
1 minute Plank
Wednesday
WOD 1 – 14 min AMRAP
45 second Wall Sit
Sled Push Down and Back
200m Farmers Carry
20 Alternating V-ups
WOD 2 – 3 rounds from time, 15 min cap
500m SkiErg (go hard)
3 min rest
5 min Ab Lab
Thursday
Marathon WOD
35 min AMRAP
30/24 Calories on C2 Bike
Weighted Lunges Down and Back
Burpee Broad Jumps Down and Back
Today is just about putting in the work. Get after it, keep moving.
Sunday
WOD – 40 min cap
400m Run
500m SkiErg
400m Run
Burpee Broad Jump (2 lengths)
400m Run
Sled Pushes (3 lengths)
400m Run
Sled Pulls (3 lengths)
200m Run
400m Farmers Carry
400m Run
Weighted Walking Lunges (3 lengths)
400m Run
50 Wall Balls