Monday
Strength
Thrusters (from the rack)
10 minutes to find a heavy triple. Then reduce weight by 15%-20% and complete a 4×5.
WOD – 14 min AMRAP
5 Deadlifts
6 Burpee Over Bar
7 Jumping Lunges (OEL)
200m Run
L3 255/175lb
L2 225/155lb
L1 155/105lb
Score = Total Reps (200m Run = 10)
Tuesday
Strength
Strict Pull-Ups
Beginner: Work on kipping technique or strict strength work.
Moderate: Complete 1-2 Strict Pull-Ups, directly into a few Kipping Pull-Ups. Aim to complete 1 set every 60-90 seconds.
Advanced: 10 minutes to complete as many Strict Pull-Ups as possible. All sets must be completed in sets of 3(m)/2(f), no more, no less. Work on regulating your rest between sets.
WOD – 18 min AMRAP
7 Hang Power Cleans
10 Back Rack Lunges
14 Alternating V-Ups
Rest 1 minute between rounds
Athlete Notes:
-Add a little weight each round.
-This is a leg heavy week. Please take that into consideration when choosing weights workout. (The Jumping Lunges from yesterday are going to make today’s Weighted Lunges challenging.)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Time
Wednesday
Steady State and Strength Work
Sled and Row
20 min AMRAP
500/400m Row at a steady pace
Sled Push (down and back)
Athlete Notes:
-If advanced, complete 3 lengths of the gym (down – back – down).
-If working on conditioning and speed, keep it light and move fast.
-If working on strength, put your rower damper at 7 or higher and add weight to the sled.
WOD – 16 min Tabata
Kettlebell Swings
Med Ball Sit-Ups
Renegade Rows
Med Ball Russian Twists
L3: 70/53lb KB, 50/35lb DB
L2: 53/35lb KB, 35/25lb DB (RX)
L1: 35/26lb KB, 25/15lb DB
Score = Total Reps
Thursday
Strength
Bench Press
6×3 at 80%-90% of 1RM
WOD – for time, 17 min cap
5 rounds:
12/8 Calorie SkiErg
14 Hang Dumbbell Snatch / 8 Barbell Hang Power Snatches
5 rounds:
12/8 Calorie Echo Bike
10 Box Jumps
L3: 60/40lb DB or 115/75lb BB and 15/10 Calorie SkiErg and Echo Bike
L2: 50/35lb DB or 95/65lb BB (RX)
L1: 35/25lb DB or 65/45lb BB
Score = Slowest Set
Friday
Strength
Bent Over Row and Bicep Curls
Complete 5 sets of 10 Barbell Rows (or Dumbbell Rows on each side). After each set, also complete 10 Bicep Curs on each arm.
WOD – for time, 20 min cap
400m Run
1 Minute Wall Sit
30 Wall Balls
1 Minute Wall Sit
20 Toes To Bar
1 Minute Wall Sit
20 Toes To Bar
1 Minute Wall Sit
30 Wall Balls
1 Minute Wall Sit
400m Run
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Score = Time
HYROX
Tuesday
WOD 1 – 15 min AMRAP
200m Run
12/8 Cal SkiErg
30 second rest between rounds
Note: These should be done as mini sprints. Run hard, come in and immediately hop on a SkiErg and smash it.
WOD 2 – 5 rounds, 15 min
Every 3:30 minutes, complete:
10 Wall Balls
7 Burpees
30 sec Wall Sit
7 Burpees
10 Wall Balls
Wednesday
Steady State and Strength Work
Sled and Row
20 min AMRAP
500/400m Row at a steady pace
Sled Push (down and back)
Athlete Notes:
-If advanced, complete 3 lengths of the gym (down – back – down).
-If working on conditioning and speed, keep it light and move fast.
-If working on strength, put your rower damper at 7 or higher and add weight to the sled.
WOD – 16 min Tabata
Russian Kettlebell Swings
Med Ball Sit-Ups
Renegade Rows
Med Ball Russian Twists
Thursday
WOD 1 – 16 min EMOM
40 sec on / 20 sec rest of:
Minute A: Weighted Lunges
Minute B: Burpee To Bar
Minute C: 200m Farmers Carry
WOD – for time, 20 min cap
4 rounds:
12/8 Calorie SkiErg
14 Hang Dumbbell Snatch / 7 Barbell Hang Power Snatches
4 rounds:
12/8 Calorie Echo Bike
8 Burpee Broad Jumps
Sunday
Mini Sim / Sim
Run*
1000m SkiErg
Run*
Sled Push (3 lengths)
Run*
Sled Pull (3 lengths)
Run*
Burpee Broad Jump (4 lengths)
Run*
1000m Row
Run*
200m Farmers Carry
Run*
Weighted Lunges (5 lengths)
Run*
100 Wall Balls
*If you are doing a real sim, complete 800m Runs. If you are just here for some fun/fitness, complete 400m Runs.