Monday
Strength
Strict Press
2×3 at 80%
3×2 at 85%
3×1 at 90%
WOD – for time, 18 min cap
21-15-9
Front Squats
Pull-Ups
Rest 3:00 minutes
9-15-21
Back Squat
Toes To Bar
L3: Rd 1 – 115/75lb, Rd 2 – 135/90lb
L2: Rd 1 – 95/65lb, Rd 2 – 110/75lb (RX)
L1: Rd 1 – 75/55lb, Rd 2 – 85/60lb
Score = Time
Tuesday
WOD – for time, 32 min cap
1000m Row
100 Single Dumbbell Box Step-Ups
800m Run
2000m C2 Bike
100 Single Dumbbell Box Step-Ups
800m Run
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Ab Lab and Stretch
Wednesday
Strength – 22 min
Farmer’s Carry and Sled Push/Pull
In teams of 3, complete 3 rounds. Switch stations each time the partner comes in from the Farmer’s Carry.
Partner A: 200m Farmer’s Carry
Partner B: Max Sled Push and Pull
Partner C: Core Work (Plank, Hollow Hold, Penguin Taps, etc.)
WOD – 15 min AMRAP
15 Wall Balls
200m Run
5 Clean and Jerks
Rest 1:00 minutes between sets
L3: 25/20lb and 135/95lb
L2: 20/14lb and 115/75lb (RX)
L1: 14/10lb and 95/65lb
Score = Rounds + Reps (200m Run counts as 20 reps)
Thursday
Strength
Dealer’s Choice
20 min to work on a strength (or skill) of your choice
WOD – for time, 15 min cap
Russian Kettlebell Swings (40-30-20-10)
Push-Ups (20-15-10-5)
Box Jumps (20-15-10-5)
L3: 80/62lb and 50-40-30-20-10 Push-Ups
L2: 70/53lb (RX)
L1: 53/35lb and 15-12-9-6 Push-Ups
Score = Time
Friday
Strength
Back Squat
7 min EMOM:
5 reps at 70%
WOD – 13 min AMRAP
6 Chest To Bar Pull-Ups
12 Dumbbell Snatches*
16 Single Dumbbell Lunges
*If you prefer to do Barbell Snatch, it’s 6 reps with a RX weight of 95/65lb
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
HYROX
Tuesday
WOD 1 – for time, 20 min cap
1000m Row
50 Weighted Box Step-Ups
400m Run
2000m C2 Bike
50 Weighted Box Step-Ups
400m Run
WOD 2 – 16 min AMRAP
20 Med Ball Lunges
15 Wall Balls
10 Burpees
200m Run
Rest 1:00 minutes between sets
Thursday
WOD 1 – 15 min AMRAP
200m Run
20 Goblet Squats
10 Box Jumps
WOD 2 – 20 min AMRAP with partner
Partner A: Burpee Broad Jumps (down and back)
Partner B: Holds a Wall Sit or Plank
400m Partner Med Ball Run (only 1 ball)
After both partners complete Burpee Broad Jumps and Wall Sit/Plank, do a partner Med Ball Run. Switch the ball back and forth as needed.
Sunday
WOD 1 – 16 min AMRAP
In teams of 3, switching after the sled work is completed.
Partner A: Sled Down and Back x2
Partner B: Weighted Squat Hold
Partner C: Plank
WOD 2 – 5 rounds for time, 20 min cap
200m Run
15 Wall Balls
15/12 Calories SkiErg