Monday
Strength
Back Squat
Complete 5×5 at 70% – 80% of your 1RM.
If you are not planning to do the Open and or just want an extra challenge, complete 10 Goblet Squats + 5 tall Box Jumps after each set.
WOD – for time, 15 min cap
50/38 Calories on Echo Bike
50 Burpees
50/38 Calories on Echo Bike
No Levels Today
Score = Time
Tuesday
Strength
Bench Press
Compete 8×3 at 70%-75%. Then drop down to 45%-50% of your 1 RM and complete a max set.
WOD – for time, 7 min cap (“Grace”)
30 Clean and Jerks
Cash Out: 10 minute recovery work on Bike, SkiErg, or Row
L3: 155/105lb
L2: 135/95lb (RX)
L1: 95/75lb
Athlete Notes:
-If this is your first time doing Grace, aim for a time between 4-6 minutes.
-If you have done this workout before and your time is under 4 minutes, increase your load slightly.
-Try and keep the dropping to a minimum today, no lift and dumps. We don’t want the neighbors to hate us. Get pads, set weights down when you can, help us build relationships with our neighbors.
Score = Time
Wednesday
Skill
Kipping Work
You can pick Pull-Ups, Chest-To-Bar, Muscle-Ups, Toes-To-Bar, or even Handstand Push-Ups. Spend 15 minutes either working on drills, volume, or just learning.
WOD – 3 rounds, 18 min cap
500/400m Row
20 Kettlebell Lunges
20 Kettlebell Swings
20 Kettlebell Box Step-Ups
L3: 53/44lb
L2: 44/35lb (RX)
L1: 35/26lb
Score = Time
Thursday
Conditioning and Core
4 rounds of: 400m Run followed by 1 minute of core work (Sit Ups, Alternating V-Ups, Plank, Hollow Hold, etc)
Partner WOD – 16 min AMRAP
20/15 Calories on SkiErg
15 Wall Balls
Sled Push Down and Back
Today is YGIG-style. Partner A will SkiErg, then Partner B Wall Balls, then Partner A does the Sled work, etc.
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Athlete Notes:
-If you are planning to do the Open workout tomorrow and want to ensure that you are fresh, you can modify today’s work as needed. That might mean not working with a partner and moving through this work solo and extra slow. It may mean replacing the Sled with something lighter like Bike, etc.
Score = Total Reps
Friday
OPEN Workout 26.1
HYROX
Tuesday
Grip Strength Work – 10 min
5 rounds of:
30 sec Heavy Farmers Carry Hold / 30 sec rest
30 sec Bar Hang / 30 sec rest
If you are advanced, try for 35 – 40 seconds of hold/hang instead.
WOD – 4 rounds, 25 min cap
Burpee Broad Jump Down and Back
10/7 Calories on Echo Bike
Weighted Lunges Down and Back
10/7 Calories on Echo Bike
Wednesday
WOD 1 – 15 min AMRAP
10 Burpees AFAP
30 sec rest
10 Box Jump Overs AFAP
30 sec rest
20 Dumbbell Snatches AFAP
30 sec rest
WOD 2 – 3 rounds, 18 min cap
500/400m Row
20 Kettlebell Lunges
20 Kettlebell Swings
20 Kettlebell Box Step-Ups
Thursday
Partner WOD 1 – 16 min AMRAP
20/15 Calories on SkiErg
15 Wall Balls
Sled Push Down and Back
Today is YGIG-style. Partner A will SkiErg, then Partner B Wall Balls, then Partner A does the Sled work, etc.
Partner WOD 2 – 4 rounds for time, 24 min cap
Partner A) 400m Run
Partner B) Core Work
Partner A will Run while Partner B does the Core Work, then switch. That is one round, so you’ll do this 3 more times.
Sunday
WOD 1 – for time, 24 min cap
1000m SkiErg
800m Run
50 Burpee Broad Jumps
800m Run
1000m SkiErg
WOD 2 – 4 rounds, 20 min cap
20 Wall Balls
1 min Plank
10/7 Calories on Echo Bike
1 min Plank