Monday
Strength
Back Squat
Complete a 4×10 at 70%+ of your 1RM. After each set, also complete 15 heavy Russian Kettlebell Swings.
WOD – 17 min AMRAP
7 Deadlift
5 Hang Power Cleans
7 Box Jumps
200m Run
30 sec rest between rounds
Athlete Notes:
-Today’s WOD is about going hard. Make sure you push yourself as there is built in rest.
L3: 135/85lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Time
Tuesday
Strength
Strict Press
Complete a 5×5 starting at 60% and increasing with each set. Each rep should have a 1 second pause in the hole.
WOD – ascending/descending ladder for time, 16 min cap
Pull-Ups (10-9-8-7-6-5-4-3-2-1)
Burpees (1-2-3-4-5-6-7-8-9-10)
After rounds 3, 6, and 9 of the Burpees, complete 20 Med Ball Sit-Ups
No Levels Today
Score = Time
Wednesday
Strength
Back Rack Lunges
Complete a 5×10. Self-directed loading today but pick a challenging weight.
WOD – 20 min EMOM
Minute 1: Max Sled Push
Minute 2: Max Calories on Echo Bike
Minute 3: 1 Minute Plank
Minute 4: Rest
No Levels Today
Score = Calories on Echo Bike
Thursday
Strength
Bench Press
Complete the following:
3×3 at 80%
3×2 at 85%
3×1 at 90%
Aim to complete a working set every 2-ish minutes.
WOD – 22 min
10 min to complete 2 rounds:
20/16 Calorie Row
20 Hang Dumbbell Snatch
400m Run
Rest and recover until the 12:00 mark, then repeat in reverse.
10 min to complete 2 rounds:
400m Run
20 Hang Dumbbell Snatch
20/16 Calorie Row
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-If you prefer to Barbell Snatch, complete 10 reps instead of 20. (The RX weight is 95/65lb.)
Score = Slowest Set
Friday
Skill
Rope Climb
15 minutes:
Every 3 minutes, starting at 0:00, complete 1-2 Rope Climbs. Between Rope Climbs, go back to your active recovery. (Active Recovery can be Bike, SkiErg, Run, or Row.)
WOD – 18 min ascending ladder
SkiErg (100m, 200m, 300m, 400m…)
Wall Balls (10, 20, 30, 40…)
Toes To Bar (5, 10, 15, 20…)
E4MOM (starting at 0:00): 5 Deadlifts
L3: 25/20lb and 275/185lb
L2: 20/14lb and 225/155lb (RX)
L1: 14/10lb and 185/125lb
Score = Round + Reps (count every 10 meters as a rep)
HYROX
Tuesday
WOD 1 – 4 rounds for time, 16 min cap
Wall Balls (5-10-15-20)
Burpees (20-15-10-5)
400m Run
WOD 2 – 18 min AMRAP
30/20 Calories on SkiErg
15 Box Jump Overs
200m Farmers Carry
Thursday
WOD 1 – 4 rounds, 19 min
4 minutes to complete:
400m Run
1 Sled Pull
1 Sled Push
Max Calories on SkiErg in remaining time
1 minute rest between rounds
The Run should take no longer than 2 minutes. If it is, shorten the Run slightly.
WOD 2 – 3 rounds, 18 min
1 minute Row
30 second rest
1 minute Weighted Lunges
30 second rest
1 minute Calorie Echo Bike
30 second rest
1 minute Plank
30 second rest
Sunday
WOD 1 – 2 rounds for time, 16 min cap
20/16 Calories on SkiErg
20 Wall Balls
15 Burpee Broad Jumps
20 Weighted Lunges
20/16 Calories on SkiErg
2 min rest between rounds
WOD 2 – for time, 25 min cap
1600m Run
75 Dumbbell Hang Snatch
1600m Row