Monday
Strength
Push Press
5×8 at 60%-70% of your 1RM
WOD – 5 rounds, 14 min
2 minutes to complete:
5 Power Cleans
7 Toes To Bar
15 Wall Balls
7 Toes To Bar
5 Power Cleans
1:00 rest between rounds
L3: 135/95lb BB and 25/20lb WB
L2: 115/75lb BB and 20/14lb WB (RX)
L1: 95/65lb BB and 14/10lb WB
Score = Fastest Round
Tuesday
Strength
Deadlift
Every 1:30 minutes, complete a set:
1×5 at 70%
2×4 at 75%
3×3 at 80%+
WOD – 15 min ascending ladder
Row (100m, 200m, 300m…)
Bench Press (6, 8, 10…)
10/6 Push-Ups
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Push-Up Reps
Wednesday
Skill
Your Choice of Double Unders or Rope Climbs
Double Unders
Option 1: Complete Flight Simulator (5-10-15…50…15-10-5)
Option 2: Spend time practicing this skill
Rope Climbs
Option 1: 10 minute EMOM 1-2 reps each round
Option 2: Spend time practicing this skill
WOD – 7 rounds for time, 15 min cap
With Barbell:
5 Power Snatch
7 Back Squats
10 Box Jump Overs
or
With Dumbbells:
10 Single Dumbbell Alternating Snatch
7 Dual Dumbbell Front Rack Squats
10 Box Jump Overs
L3: 115/75lb BB or 50/35lb DB
L2: 95/65lb BB or 35/25lb DB (RX)
L1: 75/55lb BB or 25/15lb DB
Score = Time
Thursday
Strength
Kipping Work
Option 1: 10 minute EMOM of your kipping movement, focus on a consistent rep count
Option 2: Spend time working on any kipping movement
WOD – 16 min AMRAP
200m Med Ball Run
20 Russian Kettlebell Swings
Sled Push Down and Back
L3: 70/53lb
L2: 62/44lb (RX)
L1: 53/35lb
Score = Rounds + Reps
Friday
WOD – 40 min
Part A – 0:00-20:00
80/50 Calories on Echo Bike
1 Mile Run
100 Jump Lunges
You can break this work up any way you like.
Part B – 20:00-30:00
3 rounds:
1:00 minute Dual Dumbbell Box Step Ups
1:00 minute Single Dumbbell Box Step Ups
1:00 minute Body Weight Box Step Ups
Then 1:00 minute rest
Part C – 30:00-40:00
40/25 Calories on Echo Bike
1/2 Mile Run
50 Jump Lunges
You can break this work up any way you like.
L3: 50/35lb and go straight through
L2: 35/25lb (RX)
L1: 25/15lb
Score = Total Step-Ups in Part B
HYROX
Tuesday
WOD 1 – 3 rounds for time, 20 min cap
400m Run
20 Wall Balls
15 Calories on SkiErg
10 Burpee Broad Jumps
WOD 2 – 15 min ascending ladder
Row (100m, 200m, 300m…)
Weighted Lunges (Down and Back)
Wednesday
WOD 1 – 3 rounds for time, 17 min cap
400m Run
200m Farmers Carry
WOD 2 – 2 rounds for time, 20 min cap
50 Calories on SkiErg
40 Box Jumps
30 Kettlebell Swings
20 Burpees
Thursday
WOD 1 – 16 min AMRAP
200m Run
Sled Push Down and Back
300m SkiErg
WOD 2 – for time, 13 min cap
50/35 Calories on Echo Bike (go hard)
Rest 4 minutes
50/35 Calories on Echo Bike (try to stay within 15% of your first time)
Sunday
WOD 1 – 3 rounds for time, 24 min cap
500m Row
400m Run
500m SkiErg
WOD 2 – 14 min AMRAP
10 Calories on Echo Bike (Last 3 calories must be arms only)
Sled Pull Down
20 Alternating Dumbbell Snatch
10 Push-Ups