Monday
3 Sets
10/10 Banded Romanian Deadlifts
5-10 Push up to Down Dog
5 Glute Bride Walk Outs
—
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees
—
STRENGTH: Today we are starting with some accessory strength, this stuff will be a great primer for the workout. We are going to want the Glutes and Hamstrings ready to go for the heavy deadlifts.
WORKOUT STIMULUS: “MARSTON” is a Heavy Grind.
STRATEGY: Athletes should be able to complete 1 round in 2:30. Athletes should be able to complete the Deadlift in under 0:20, Toes to Bar in under 0:40 and Bar Facing Burpees in under 1:30.
SCALING: Athletes should choose a Deadlift load that they can do for 3 unbroken when fresh.
SCORING: Athletes’ score will be Rounds + Reps. Athletes should aim to complete 7-12 Rounds.
Tuesday
Strict Press
4 x 5 @70% of 1RM
1 x 5 + @70% of 1RM
*rest 1-3 mins between sets
—
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single DB Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
*300ft can be done stationary- just test how many
lunges it takes an athlete to go 25ft and then
multiply it by 12
—
STRENGTH: We are back this week off of a deload week with sets of 5’s. Put a lot of energy into that last set to make sure that you are doing a true max set.
WORKOUT: STRATEGY: Athletes should complete Double Unders in under 2:00, 2,000 Meter Bike in under 5:00, and Lunges in under 6:00.
SCALING: Athletes should cap Double Unders at 2:00. Athletes should decrease the Bike distance to 1,600 Meters if it is difficult for them to maintain a 2:20/1,000m pace. Athletes should decrease weight on Overhead Lunges over holding in a racked position.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.
Wednesday
Back Squat
4 x 5 @70% of 1RM
1 x 5 + @70% of 1RM
*rest 1-3 mins between sets
—
AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
—
STRENGTH: We are back this week off of a deload week with sets of 5’s. Put a lot of energy into that last set to make sure that you are doing a true max set.
WORKOUT STRATEGY: Athletes should try to hold onto unbroken Front Squats as long as possible. Athletes should try to maintain small quick sets on Pull Ups. Athletes should find a consistent pace on Box Jump Overs as their strategic passing movement.
SCALING: If needed, athletes can decrease their weight for Front Squats and use a band on Pull Ups. Athletes should aim to get into the round of 15’s
Thursday
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Row
Minute 6: Rest
—
WORKOUT STRATEGY: Athletes should work for about 0:50 leaving 0:10 to transition to the next station.
SCALING: If needed, athletes can decrease the Kettlebell load. Today we just have some good old fashion cardio. Keep a steady pace.
Friday
10 Reps for Load:
1 Power Snatch
*rest 1-2 mins between reps
—
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
—
STRENGTH: There is a lot of different ways you can attack today’s strength. The goal is to lift as much weight as possible across the 10 lifts. You might decide to do one weight across or increase each rep.
WORKOUT: STIMULUS: “COMPTRAIN STANDARD” is a Sprint workout.
STRATEGY: Constant movement for 5 Minutes. Athletes should be aiming for unbroken sets on the barbell for at least the first round. Athletes should burpee at a pace that allows them to get their hands right on the barbell for their next set.
SCALING: Choose a weight for the three barbell movements that you can complete in 1-2 sets throughout the entire workout.
Saturday
Deadlift
4 x 5 @70% of 1RM
1 x 5 + @70% of 1RM
*rest 1-3 mins between sets
—
For Time:
48 Box Jump Overs (24/20)
24 Double KB FR Box Step Over (53/35s)
8/6 Rope Climbs
24 Double KB Thrusters (53/35s)
48 Double KB Deadlifts (53/35s)
—
STRENGTH: We are back this week off of a deload week with sets of 5’s. Put a lot of energy into that last set to make sure that you are doing a true max set.
WORKOUT: The is a spin on a wodapolza workout that is this weekend.
Sunday
AMRAP 15:
15/10 Machine Calories
15 Glute Bridges
15 Sit Ups
—
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders
—
STRENGTH: This is much less of a strength session than an extension of the warm up. This will be great to get the body moving and sweaty.
WORKOUT STRATEGY: Athletes should be able to complete Dumbbell Snatches and Burpees Over Dumbbell in 3:00, leaving at least a minute of Double Under time for athletes.
SCALING: If needed, athletes should cap Snatches and Burpees at 3:00 or reduce reps to 12-9-6 to leave time for Double Unders.
SCORING: Athletes’ score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.