Monday
Strength
Back Squat
Complete 5×5 at 70%-75% of your 1RM. After each set, complete 7 Weighted Lunges on each leg (self-directed loaded).
After you’ve completed this work, drop down to 80% of your working weight and complete 20 reps of Back Squat.
WOD – for time, 18 min cap
Calories on SkiErg (20/14 – 15/10 – 10/7)
Push-Ups (30/21 – 20/14 – 10/7)
Calories on Echo Bike (20/14 – 15/10 – 10/7)
Sit-Ups (30 – 20 – 10)
No levels today, but scale calories as needed
Score = Time
Tuesday
Conditioning
Row
Spend 7 minutes on technique work as a class.
Then complete 3 rounds of 500m Row, resting about 2 minutes between rounds. The key here is to be consistent with your stoke. Don’t worry about your time and find your groove.
For fun, your last round can be completed eyes closed. See how close you get to your average of the first 2 rounds.
WOD – 20 min
Buy-In: 800m Run
AMRAP of:
6 Pull-Ups
8 Box Jumps
10 Kettlebell Swings
E2MOM complete 5 Power Cleans
Cash-Out (at 20-min mark): 800m Run
Score = Time
Wednesday
Strength
Push Press
Complete a 5×5 at 75% of your 1RM. If you’ve got more in the tank, then go up in weight.
WOD –16 min AMRAP
10 Double Squat Wall Balls
10 Med Ball Candlesticks
10 Med Ball Twists
10 Med Ball Lunges
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Total Rounds + Reps
Thursday
Strength
Farmers Carry and Core Work
8 rounds of:
45 second Farmers Carry (heavy)
15 second rest and transition
45 second Hollow Hold or Plank
15 second rest and transition
WOD – 20 min cap
50 People Makers
After every 10 reps, complete a 200m Run
L3: 40/30lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Athlete Notes:
-Izzy will be doing the 4:30pm class if you want to see proof that he actually works out.
Friday
Strength
Deadlift
Complete a 5×5 at 75% of your 1RM. After each set, complete a Sled Push (down and back).
WOD – 15 min ascending ladder
1-2-3-4… of:
Toe To Bar
Dual Dumbbell Box Step-Ups (on each side)
Hang Power Snatch
L3: 40/30lb and 115/75lb
L2: 35/25lb and 95/65lb (RX)
L1: 25/15lb and 75/55lb
Score = Total Reps
HYROX
Tuesday
Conditioning
Row
Spend 7 minutes on technique work as a class.
Then complete 3 rounds of 500m Row, resting about 2 minutes between rounds. The key here is to be consistent with your stoke. Don’t worry about your time and find your groove.
For fun, your last round can be completed eyes closed. See how close you get to your average of the first 2 rounds.
WOD – 20 min
Buy-In: 800m Run
15 Weighted Box Step-Ups
Burpee Broad Jump Down
15 Sit-Ups
Cash-Out (at 20-min mark): 800m Run
Thursday
Strength
Farmers Carry and Core Work
6 rounds of:
45 second Farmers Carry (heavy)
15 second rest and transition
45 second Hollow Hold or Plank
15 second rest and transition
WOD 1 – 10 min partner AMRAP
10/7 Calories on Bike
Partner 1 works while partner 2 rests, switching back and forth
WOD 2 – 5 rounds, 14 min cap
200m Run
10 Wall Balls
10 Med Ball Lunges (on each leg)
Use a heavier ball today
Sunday
WOD 1 – 2 rounds for time, 20 min cap
400m Run
20 Wall Balls
Burpee Broad Jump (down and back)
20 Wall Balls
400m Run
2 min rest between rounds
WOD 2 – 2 rounds for time, 15 min cap
In teams of 3:
500m SkiErg
Max Weighted Walking Lunges
Max Sled Push
Switch after the SkiErg work has been completed. Each person will go through each station 2 times.