Monday
P1 Strength
Front Squat + Back Squat
Every 3:00 for 15:00
6 Goblet Squats
100m Double DB Farmer Carry
:30 Weighted Flutter Kicks
—
Strength
Front Squat + Back Squat
Every 3:00 for 15:00
2 Front Squats + 4 Back Squats
*start @ 80% of Front Squat
—
For Time
150 Wall Balls 20/14#
EMOM, starting at 0:00
Complete 5 Deadlifts 225/155#
Time Cap: 15:00
—
WOD THOUGHTS: We will start the workout with 5 Deadlifts and then proceed into finishing off the minute with max Wall Balls before hitting another 5 Deadlifts on the minute. This will continue until we finish 150 Wall Balls. The goal today is to maintain 15+ reps a minute and push the effort in order to minimize the amount of Deadlifts we will need to perform.
Tuesday
Strength
12:00 EMOM
min 1: 5/5 Single Arm DB Strict Press
min 2: 8 Barbell Bent Over Rows
*building to 5RM Strict Press on Each Arm, Bent Rows at moderate load across
—
10 Sets x 500m @ ~2k Pace
R: 1:00 b/s
*score is Average Pace/500m
—
WOD THOUGHTS: The goal today is to hold around 2k pace for the intervals. The rest period allows for a brief reset, but the rest will feel less and less on each and every set here. Pick a pace you think you can hold for the duration of the 10 sets and attack the workout.
Wednesday
P1 Strength
Every 90sec for 15:00 (10 Rounds/5 Sets)
Station 1: 2 DB Power Snatch (2 each arm) + 5 Tempo Toes to Rig
Station 2: DB Snatch Pull + Low Hang Power Snatch + Front Rack Squat (1 cycle each arm) +
20 Weighted Russian Twists
—
Strength
Every 90sec for 15:00 (10 Rounds/5 Sets)
Station 1: 2 Power Snatch
Station 2: Snatch Pull + Low Hang Squat Snatch + Squat Snatch
*start @ ~80-82% of Power Snatch
—
10:00 AMRAP
4 SA Alt Devils Press 70/50#
6 Box Jump Overs 24/20”
10 American KBS 53/35#
—
WOD THOUGHTS: The goal today is to maintain around 90sec per set with the idea of staying unbroken and moving quickly between movements. Each movement should be at a weight that is challenging but allows the athletes to rest minimally throughout the AMRAP.
Thursday
10 Rounds for Max Reps
2:00 AMRAP, 1:00 Rest
10 Line Facing Burpees
200m Run
-Max Toe to Bar
—
WOD THOUGHTS: The goal today is to work on consistency and smooth movement on the burpees before heading out on a 200m sprint before finishing off with max Toe to Bar in the remaining time. Our expectation is that we hit 10+ Reps each set in order to tally up over 100 for the day.
Friday
P1 Strength
Every 90sec, 8 Sets
2 Double DB Squat Clean Thruster
6 DB Push Up + Pull Through
—
Strength
Every 90sec, 8 Sets
1 Squat Clean Thruster
*starting @ 60% of Clean and Jerk
—
For Time
27-21-15-9
Cal Row (22-16-12-7 Female)
Thrusters 95/65#
Chest to Bar Pull-Ups
Power Cleans 95/65
—
Daily Focus: This workout should be treated like a chipper today with the idea that the set of 27 and 21 will create a large amount of fatigue before settling into the 15s and 9s on this workout. Stay steady and do not go out to hot as that will most doubtedly backfire as we get into the final 24 reps of each movement on the 15s and 9s. Choose a load on the Thrusters and Power Cleans that you could go unbroken with for a set of 21, but know you will be breaking into sets of 7-15 reps throughout the workout.
Saturday
3 Person Team Conditioning
27:00 AMRAP
90 Double Unders
60 Hang DB Snatch 50/35#
30 Single DB Step-Ups 24/20”, 50/35#
150ft SA OH Walking Lunges 50/35#
*Split work evenly across each movement between the 3 partners
Each Round add 75ft of Lunging (25ft each partner)
—
WOD THOUGHTS: This is a 3 person Team WOD today with the idea of tagging a partner in to do work as the 2 others rest. This will up the intensity of each set as each athlete will have nearly a full rest before hitting the next movement. Ideally, we are tackling this as 30 dubs, 30 dubs, 30 dubs, then 20-20-20 of DB Snatch, then 10-10-10 of Single DB Step-Ups before hitting equal sets of then SA OH Walking Lunge with the special note that you will be adding 25ft per partner to the end of each set of the lunge.
Sunday
For Time
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpee Pull-Ups
—
Core Finisher! 2-3 Sets
3:00 AMRAP
20 Alt V-Ups
10sec Hollow Hold
20 Russian Twists (over and back = 1)
10sec Hollow Hold
R: 1:30 b/s
—
WOD THOUGHTS: Choose loads that allow for controlled and smooth reps. Focus on the feel of each movement and really work to go through full range of motion.