Monday
Strength
Strict Press
2×8 at 65%-70%
2×6 at 70%-75%
2×4 at 75%-80%
2×2 at 80%-90%
Aim for a set every about every 90 seconds.
WOD – 6 rounds, 18 min
Every 3:00 minutes, complete the following:
5 Front Squats
8 Toes To Bar
10/7 Calories on Echo Bike
L3: 75%-80%
L2: 70%-75%
L1: 65%-70%
Score = Slowest Set
Tuesday
Skill
Rope Climb
If you are experienced, work on completing your Rope Climbs with as few pulls as possible.
If you are becoming proficient, complete 1-2 Rope Climbs every minute for 8 rounds.
If you don’t have a Rope Climb, use this time to learn and practice.
WOD – for time, 13 min cap
10 Hang Power Cleans
200m Run
10 Hang Squat Cleans
200m Run
10 Power Cleans
200m Run
10 Squat Cleans
200m Run
Try to complete each round without setting the bar down. If you set the bar down, complete 5 Burpees before picking it back up.
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Wednesday
Strength
Bench Press
Complete a 6×10 BUT take a 5 second pause after the 5th rep.
Start around the 50% mark and increase with each set. The last 1-2 sets should be really challenging.
Everyone must have a spotter today.
WOD – 16 min AMRAP
7 Single Arm Devil’s Press
Pull-Ups (3-6-9…)
200m Run
Athlete Notes:
-Last week you did a Dual Dumbbell Devil’s Press. Now it’s a single Dumbbell but go up in the weight you used previously. (E.g. If you used a pair of 35’s last week, this week use a single 45lb or 50lb DB.)
-Yes, there are 2 days of running back-to-back. Enjoy it, summer is here…
L3: 60/40lb + Chest To Bar (2-4-6-8-…) or Bar Muscle-Ups (1-2-3-4-…)
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Pull-Ups
Thursday
WOD – for time, 30 min cap
40/30 Calorie SkiErg
20 Kettlebell Swings
10 Wall Balls
30/21 Calorie SkiErg
20 Kettlebell Swings
20 Wall Balls
20/14 Calorie SkiErg
20 Kettlebell Swings
30 Wall Balls
10/7 Calorie SkiErg
20 Kettlebell Swings
40 Wall Balls
40/30 Calorie SkiErg
20 Kettlebell Swings
10 Wall Balls
L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/25lb KB
Score = Time
Additional Work
Use the remaining time as you wish (accessory work, makeup work, stretch, zone 2 , etc)
Friday
Strength
Deadlift
Completed a set every two minutes:
2×4 at 70%-75%
2×3 at 75%-80%
2×2 at 80%-90%
WOD – 18 min
Part A – 3 rounds (2:00 minutes on / 1:00 minute off)
18/14 Calorie Row
Max Burpee Box Jump Overs in remaining time
Part B – 3 rounds (2:00 minutes on / 1:00 minute off)
12 Burpee Box Jump Overs
Max Calorie Row in remaining time
Athlete Notes:
-If you cannot complete the Row in 90 seconds or less, reduce the calorie count.
-If you cannot complete the 12 BBJO is under 90 seconds, reduce the rep count.
No levels today
Score A = Total Burpee Box Jump Over Reps (from Part A)
Score B = Total Calories on Rower (from Part B)
HYROX
Tuesday
WOD 1 – 2 rounds for time, 27 min cap
750/650m Row
Sled Push Down and Back
750/650m SkiErg
Sled Push Down and Back
1500/1300m C2 Bike
Sled Push Down and Back
WOD 2 – 5 rounds, 14 min
Every 2:00 minutes, complete:
15 Wall Balls
Max Weighted Lunges in remaining time
Rest 1:00 min between rounds
Wednesday
WOD 1 – 4 rounds for time, 17 min cap
400m Run
Run hard on the long side, recovery pace on the short side.
Rest 2 minutes between rounds
WOD 2 – 3 rounds for time, 17 min cap
200m Farmers Carry
Weighted Lunges Down and Back
Burpee Broad Jump Down and Back
Thursday
WOD 1 – for time, 30 min cap
40/30 Calorie SkiErg
10 Burpee Broad Jumps
10 Wall Balls
30/21 Calorie SkiErg
10 Burpee Broad Jumps
20 Wall Balls
20/14 Calorie SkiErg
10 Burpee Broad Jumps
30 Wall Balls
10/7 Calorie SkiErg
10 Burpee Broad Jumps
40 Wall Balls
40/30 Calorie SkiErg
10 Burpee Broad Jumps
10 Wall Balls
WOD 2 – 5 rounds for time, 12 min cap
15 Med Ball Sit-Ups
1 Minute Plank
Sunday
Partner WOD – for time, 45 min cap
Complete a total of:
1500m Row
400m Partner Run
1500m SkiErg
400m Partner Run
100 Calorie Echo Bike
400m Partner Run
100 Sit-Ups
400m Partner Run
100 Weighted Lunges
400m Partner Run
100 Wall Balls
Athlete Notes:
-One partner works while the other rests. You can switch anytime you’d like. However, runs must be completed together.