This week we are going to run a fun little experiment. It is not required, only inspired 🙂 But would love to see many of us try it.
Each day, after the warm-up, we are going to complete a timed 50 Burpee Test. If possible, try to join class for as many days as possible this week. Let’s see if we can improve our times over the next 5 days.
Monday
This week’s challenge (optional):
50 Burpees for time, 5 min cap
Strength
Front Squat
Complete 6×4 at 70%-75%+
WOD – 3 rounds, 16 min clock
4 minute AMRAP
7 Toe to Bar
5 Hang Power Cleans (unbroken)
7 Box Jumps
Rest 2:00 minutes between rounds
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Reps
Tuesday
This week’s challenge (optional):
50 Burpees for time, 5 min cap
Conditioning
Echo Bike
With a partner, complete 5 rounds each of 20/14 Calories on the Echo Bike, YGIG style. (Each person is completing 5 rounds.)
WOD – 18 min ascending ladder
200m Run
Push Press (2-4-6…)
Back Rack Lunges (2-4-6…)
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Total Reps (don’t count the run)
Wednesday
This week’s challenge (optional):
50 Burpees for time, 5 min cap
Strength
Bench Press
2×5 at 70%
2×4 at 75%
2×3 at 80%
Athlete Note:
-This might be extra tough after the Burpees…
WOD – 4 rounds for time, 17 min cap
20 Wall Balls
10 Medball Box Step Ups
20 Hang Dumbbell Snatches / 10 Hang Barbell Snatches
200m Run
L3: 60/40lb DB or 115/75lb BB and 25/20lb
L2: 50/35lb DB or 95/65lb BB and 20/14lb (RX)
L1: 35/25lb DB or 65/45lb BB and 14/10lb
Score = Time
Thursday
This week’s challenge (optional):
50 Burpees for time, 5 min cap
WOD – 4 rounds, 36 min
In teams of 3, complete 3 minutes at each station and then rotate:
Partner A: Max distance Sled Push and Pull
Partner B: Max distance SkiErg
Partner C: AMRAP of 10 Kettlebell Swings, 15 Kettlebell Plank Drags, and 20 Alternating V-Ups
No score today
Friday
This week’s challenge (optional):
50 Burpees for time, 5 min cap
Benchmark WOD (“Double Fran”)
WOD – for time, 15 min cap
21-15-9 of:
Thrusters
Pull-Ups
Rest the full time it took you to complete the work, then do it again.
Athlete Notes:
-The first round of Fran should be all out. Give it everything you’ve got today.
-For the second round, try to stay within 15% of your time from round 1.
L3: 95/65lb
L2: 95/65lb (RX)
L1: 75/45lb
Score = Time
Recovery – 20 min
Zone 2 C2 Bike
Or tackle something else that you’ve missed this week.
HYROX
Tuesday
WOD 1 – 5 rounds for time, 16 min cap
Partner A: 200m Run
Partner B: Max Calories on Bike
Switch back and forth. Each partner will do each station 5 times.
WOD 2 – 18 min ascending ladder
Row (100m-200m-300m…)
Weighted Lunges (3-6-9…)
Burpees (3-6-9…)
Thursday
WOD – 4 rounds, 36 min
In teams of 3, complete 3 minutes at each station and then rotate:
Partner A: Max distance Sled Push and Pull
Partner B: Max distance SkiErg
Partner C: AMRAP of 10 Kettlebell Swings, 15 Kettlebell Plank Drags, and 20 Alternating V-Ups
Ab Lab – 5 min
Sunday
HYROX – Mini Sim for time, 45 min cap
800m Run
Sled Push (4 Lengths)
Sled Pull (4 Lengths)
800m Run
Sandbag Lunes (4 Lengths)
Burpee Broad Jump (4 Lengths)
800m Run
500m Row
500m SkiErg
800m Run
200m Farmers Carry
100 Wall Balls