Monday
Strength
Front Squat and Active Recovery
Complete a 5×5 at 70%-75% of your 1RM. Jump on a bike for recovery between sets.
WOD – for time, 18 min cap
100m Row
20 Hang Dumbbell Snatch
20 Dumbbell Push-Ups with single Dumbbell Row (10 on each side)
200m Row
16 Hang Dumbbell Snatch
16 Dumbbell Push-Ups with single Dumbbell Row (10 on each side)
300m Row
12 Hang Dumbbell Snatch
12 Dumbbell Push-Ups with single Dumbbell Row (10 on each side)
400m Row
8 Hang Dumbbell Snatch
8 Dumbbell Push-Ups with single Dumbbell Row (10 on each side)
500m Row
4 Hang Dumbbell Snatch
4 Dumbbell Push-Ups with single Dumbbell Row (10 on each side)
L3: 60/40lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Tuesday
Skill Work
Kipping (Pull-Up, TTB, Muscle-Ups)
15 minutes of practice any of the following:
1) Volume
2) Strength
3) Practicing the kip
4) Practicing a new movement or working towards one…
WOD – 16 min AMRAP
6 Power Cleans
9 Box Jumps
12/8 Calories on SkiErg or Echo Bike
L3: 135/95lb
L2: 115/75 (RX)
L1: 95/65lb
Athlete Notes:
-Before today’s WOD, we are going to spend a few extra minutes reviewing the Clean and work on some points of performance.
Score = Total Reps
Wednesday
Strength
Deadlift
Complete a 6×3 at 75%-80+% of your 1RM. (If you have been getting stronger, today is a great day to add some weight.)
WOD – 4 rounds, 16 min
Every 4:00 minutes, complete:
400m Run
7 Thrusters
11 Burpee Over the Bar
Rest in remaining time
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-If you are ending a round with less than 30 seconds of recovery time, shorten the run or decrease the burpee count.
Score = Slowest Round Time
Thursday
Strength
Bench Press
10 min EMOM:
Complete 10 reps at 40%-50% of your 1RM
We have done this before. I promise you that it is harder than it seems. Don’t cheat the percentages.
WOD – 20 min EMOM
Minute A: Max Distance Row
Minute B: 1 Minute Plank
Minute C: Max Distance Row
Minute D: Max Toes To Bar, Alternating V-Ups, or Sit-Ups
No levels today
Athlete Notes:
-The EMOM is going to challenge your breathing. Your heartrate will skyrocket, then drop (up and down, up and down). Try to remain focused as your heartrate drops during the core work.
Score = Meters Rowed
Friday
Conditioning
Partner Fun Run
Today you go on a 15 minute fun run with a partner or team. You can run to anywhere you want in the city. Once you reach your goal location, take a picture of you and your partner/team. Photos will be voted upon online and the winning team gets a surprise.
Best photos in the past have included a picture at the top of the Space Needle, a team grabbing beers at a bar in Pike Place Market, finishing the beers and making it back in the 20 minute time cap. And somehow a picture of a team sitting on David/Theresa’s couch. To this day, we still don’t know how they managed that…
Note: If you don’t want to be in a photo, you don’t have to. No pressure, this is all for fun.
WOD – 14 min AMRAP
20 Wall Balls
20 Medball Box Step-Ups
20 Kettlebell Swings
L3: 25/20lb WB and 70/53lb KB
L2: 20/14lb WB and 53/35lb KB (RX)
L1: 14/10lb WB and 35/26lb
Score = Total Reps
HYROX
Tuesday
WOD 1 – for time, 20 min cap
400m Run
800/650m Row
400m Run
800/650m SkiErg
400m Run
40/32 Calories on C2 Bike
400m Run
WOD 2 – 15 min AMRAP
15 Wall Balls
Med Ball Lunges Down and Back
15 Wall Balls
Burpee Broad Jump Down and Back
Wednesday
WOD 1 – 15 min AMRAP
30 Second Wall Sit
Farmers Carry Down and Back twice
20 Weighted Box Step-Ups
WOD 2 – 17 min AMRAP
12 Calories on SkiErg
12 Wall Balls
12 Jumping Lunges (on each leg)
12 Burpees
200m Run
Thursday
WOD 1 – ascending/descending ladder, 16 min
0:00-7:00:
3-6-9-12… of:
Calories on SkiErg
Dumbbell Snatch (on each arm)
Dumbbell Squat
7:00-9:00:
Rest
9:00-16:00
Start were you left off on round 1 and work your way back down the ladder.
WOD 2 – 20 min EMOM
Minute A: Max Distance Row
Minute B: 1 Minute Plank
Minute C: Max Distance Row
Minute D: Max Alt V-Ups or Sit-Ups
Sunday
WOD 1 – 16 min EMOM
Minute A: 15 Wall Balls (go heavy today)
Minute B: 8 Burpees
Minute C: 10 Weighted Box Step-Ups
WOD 2 – 20 min AMRAP
200m Run
Burpee Broad Jump Down
Weighted Lunges Back
200m Run
Weighted Lunges Down
Burpee Broad Jump Back