Monday
WOD – 35 min EMOM
Minute A: 8/5 Calories on Echo Bike
Minute B: 1 Round of DT*
Minute C: 8/5 Calories on Echo Bike
Minute D: 25 Russian Kettlebell Swings
Minute E: Rest
L3: 155/105lb and 80/62lb KB and 10/7 Cals on bike
L2: 135/95lb and 70/53lb KB (RX)
L1: 95/65lb and 53/35lb KB
*One round of DT = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks
Score = Slowest DT time
Tuesday
Skill
Kipping Pull-Ups
8 min EMOM
0:00-4:00: Complete a set every 30 seconds, pick a smaller rep count that you can maintain
4:00-8:00: Add 70% to your rep count and complete this every minute
Rest 2 minutes, then complete 1 set of max Pull-Ups.
If you are working on your Pull-Up or kipping, use this time to learn and practice.
WOD – 5 rounds, 20 min
3 minute to complete:
250/200m Row
15/10 Push-Ups
Max Wall Balls in remaining time
1:00 min rest between rounds
L3: 25 Push-Ups
L2: As Written (RX)
L1: Scaled Push-Ups
Score = Total Wall Balls Completed
Note: You are looking for 30-45 seconds of Wall Balls. If you are getting in more than 1 minute, then increase your Push-Ups by 5 reps. If you are getting in less than 20 seconds, then either decrease your Row by 50 meters or reduce the number of Push-Ups.
Wednesday
Strength
Hang Power Snatch
Complete a 6×4 starting at 50% of your 1RM and increasing weight.
If you are newer to the Snatch, then use this time to learn and practice.
Partner WOD – 3 rounds of each, 22 min cap
Partner 1: 400m Run
Partner 2: Max Sled Push
Partner 3: Max Med Ball Sit-Ups
Switch stations when the running comes in.
Score = Time
Thursday
WOD 1 – 7 rounds for time, 13 min cap
5 Devil’s Press
10 Dual Dumbbell Reverse Lunges
7 Skeleton Rows
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
WOD 2 – 20 min (Zone 2 work)
Pick two movements from the list below and complete each movement for 10 minutes. Find a comfortably uncomfortable pace. (This doesn’t need to hurt, just find a pace that sucks a little bit, then hold onto it.)
Movements:
Echo Bike
C2 Bike
SkiErg
Row
Run
Burpees (I personally would love LOVE to see someone do this)
Athlete Notes:
-If you are not into Zone 2 work, then use this time to make up something you missed this week (e.g. Bench, Squats, Deadlifts, etc.)
Friday
Strength
Back Squat and Box Jumps
Complete 4 sets of 10 Back Squats at 65%-75%.
With today’s percentage range, take into consideration how you feel. If the weight seems light, then increase. If it feels heavy today, then take it a little easier.
WOD – for time, 16 min cap
400m Run
25 Toes To Bar
15 Power Cleans
50 Single Dumbbell Box Step-Ups
15 Power Cleans
25 Toes To Bar
400m Run
L3: 155/105lb BB and 70/50lb DB
L2: 115/75lb BB and 50/35lb DB (RX)
L1: 95/65lb BB and 35/25lb DB
Score = Time
HYROX
Tuesday
WOD 1 – 5 rounds, 20 min
3 minute to complete:
250/200m Row
15/10 Push-Ups
Max Wall Balls in remaining time
1:00 min rest between rounds
WOD 2 – 15 min AMRAP
200m Run
1 min Core Work
Rotate your Core Work:
Plank
Hollow Hold
Bar Hang with Knees Up
Penguin Taps
30 sec Side Plank (on each side)
Wednesday
Partner WOD – 3 rounds of each, 22 min cap
Partner 1: 400m Run
Partner 2: Max Sled Push
Partner 3: Max Med Ball Sit-Ups
Switch stations when the running comes in.
WOD 2 – 14 min AMRAP
300m SkiErg
10 Burpee Broad Jumps
30 sec rest between rounds
Note: Go hard on the SkiErg and fast on the Burpee Broad Jumps, as there is a (small) rest built into this WOD.
Thursday
WOD 1 – for time, 25 min cap
800m Run
100m Farmers Carry
5 min Weighted Box Step Ups
100m Farmers Carry
800m Run
100m Farmers Carry
5 min Weighted Box Step Ups
WOD 2 – 20 min (Zone 2 work)
Pick two movements from the list below and complete each movement for 10 minutes. Find a comfortably uncomfortable pace. (This doesn’t need to hurt, just find a pace that sucks a little bit, then hold onto it.)
Movements:
Echo Bike
C2 Bike
SkiErg
Row
Run
Burpees (I personally would love to see someone do this)
Sunday
WOD – 7 rounds, 45 min
Minute A: C2 Bike
Minute B: SkiErg
Minute C: Weighted Lunges
Minute D: 200m Run
Minute E: Wall Balls
There will be 15 seconds of transition between each movement.
And your 200m Run may take you longer than 1:15. If that happens, just immediately transition to the Wall Balls.