Monday
P1 Strength
Double KB Dead-stop Deadlift
Every 3:00 for 18:00
5 Reps
4 Reps
3 Reps
2 Reps
1 Rep
1 Rep
*Build in weight to heavy single for the day
:40sec Sandbag Bear Hug Hold
10 Hollow Rocks
—
Strength
Dead-Stop Deadlift
Every 3:00 for 18:00
5 Reps @ 70%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 95%
1 Rep @ Heavy for Day
—
For Time
50 Double Unders
…
6 Rounds
3 Hang Power Clean
3 Front Squat
6 Back Rack Reverse Lunges
…
100 Double Unders
—-
6 Rounds
3 Hang Power Clean
3 Front Squat
6 Back Rack Reverse Lunges
…
50 Double Unders
Load: 135/95#
—
WOD THOUGHTS: The focus for this workout is centered around efficiency on the barbell. We want to choose a weight that allows us to remain unbroken through at least one cycle of the complex. This means being smart about your abilities and choosing a weight that allows for consistency on cycling the barbell. For the Double Unders we should be aiming for close to unbroken sets throughout with the thought that in the 100 we may need to break once or twice just to catch breath and let the grip rest a bit.
Tuesday
Strength
Every 90sec for 15:00
Station 1: 3 Bench Press
Station 2: 3 Weighted Strict Pull-Ups
*increasing loads from 80% to 3RM Max
—
7:00 AMRAP
3-6-9-12-15…
Toe to Bar
Box Jump Overs 24/20”
Hand Release Push-Ups
—
WOD THOUGHTS: We are tackling a simple triplet here with the emphasis on minimizing transitions and working for quick fast sets throughout. Due to the fact that this is only 7:00, there really is no need to pace this too much because if you do so there won’t be enough time to catch back up on the pace.
Wednesday
4 Sets, For Distance
6:00 AMRAP
800m Run
… into Max Meter Row
Rest 3:00 b/s
Running Time: 36:00
—
WOD THOUGHTS: We are looking to maintain 5k pace on the runs throughout all 4 sets as well as hitting 5k pace or faster on each of the max meter row segments. This will create a big challenge as each segment is 6:00 long which is close to holding 5k pace for about 1 mile on the run or 2k on the rower. This style workout is geared around threshold intensity. We should see a gradual rise on the heart rate on each and every interval today, which means that by set 4 this will feel like maximum effort. RPE for the workout should be around 9/10.
Thursday
P1 Strength
KB Box Squat
12:00 EMOM
Min 1-6: 5 Reps, :15 Palloff Hold (right)
Min 7-12: 5 Reps, :15 Palloff Hold (left)
20/16″” Box
—
Strength
Box Squat
12:00 EMOM
Min 1-6: 3 Reps @ 70-75%
Min 7-12: 3 Reps @ 80-85%
20/16″” Box
*Tempo Descent. Unload weight and stand up quickly.
*Box height should be right at parallel or right above so adjust accordingly if 20/16 doesn’t fit this requirement
—
Every 5:00 for 10:00
15-12-9
Alt DB Snatch 50/35#
Lateral Burpees over DBs
—
WOD THOUGHTS: *Sprint! The goal here today is to finish each set in 3:00-3:30. There are only 2 rounds here for the workout, but they are meant to be at a pace that feels close to unsustainable. Go out fast and see if you can hold on.
Friday
20:00 AMRAP
3 Shoulder to Overhead 185/125#
5 Bar Muscle-Ups
8 Alt Pistols
—
Daily Focus: The goal today is to work on a good Clean off the floor into a firm punchout overhead for the Push Jerks. Then we want to see consistent sets on the Bar Muscle-Ups and Pistols. For any option we choose today we are looking for consistent movement and limited rest throughout the 20:00 AMRAP. We have a lot of time to work today, so the volume will add up.
Saturday
Partner Conditioning
10 Rounds For Time:
Partner 1:
400m Run
Partner 2:
Completes 1 Round
18 GHD Sit-Ups or 25 Ab mat Sit-Ups
9 Burpee Box jump Overs 24/20”
*Each Partner must complete 5 rounds of run + AMRAP
—
WOD THOUGHTS: Each partner will complete 5 rounds of 400m Run + 18 GHD Sit-Ups + 9 Burpee Box Jump Overs in order for 10 full rounds to be completed. If one partner is back from the run before the other is finished with the Sit-Ups and Burpee Box Jump Overs that partner must rest until the other has finished their station. Work on your cycle rate on the GHD Sit-Ups as well as staying low and close to the box on the Burpee Box Jump Overs. The run should stay at steady state pace throughout.
Sunday
25:00 EMOM, 5 Sets
min 1: 12 Goblet Cyclist Squats
min 2: 2/2 Turkish Get-Ups
min 3: 10/10 Dual KB Staggered Stance Romanian Deadlifts
min 4: 10/10 Single Arm Strict Press
min 5: 16 Dual KB Gorilla Rows
Load: Choose loads that allow for unbroken reps
—
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.