Tuesday:
Run
1000M
Rest 3:00
5 Rds
100M Sprint
:30 Walk
Monday:
5 Rds, E5MOM
300M Row
15 KBS @ 53/35
10 Burpees over the rower
Lift: Front Squat
5 x 3 with 3-second pause in the bottom
Or… Clean Technique work
Thursday:
Lift: Deadlift
3 x 4 Heavy
4 Rds
15 Pull Ups
8 Deadlifts @ 225/155
200M Run
Wednesday:
Lift: Bench Press
3 x 10
21-15-9
Echo Bike Cal
Push Press @ 115/85
Tuesday:
5 Rounds
300M Run Easy
1:30 Rest
200M Run Hard
1:30 Rest
100M Sprint
1:30 Rest
Monday:
24M EMOM
Min 1: 50 Double Unders
Min 2: 10 push ups + 10 air squats
Min 3: 15 Cal row
Min 4: Rest
Lift: Squat
Back Squat
3 Sets
3-2-1 Reps
Pick a heavy weight you could do for 5, do 3 with :10 rest, then do 2…
Thursday:
Lift: Front Squat
4 x 8 @ 65%
WOD
30-20-10
Front Squat @ 95/65
60-40-20
Sit Ups
Wednesday:
Lift: Seated DB Strict Press
3 x 10 @ Moderate Weight
*find a weight that you can do 10 unbroken, but the last few are difficult
Superset with 30 Banded Pull Aparts
10M AMRAP
30 Double Unders
9 Shoulder to overhead @ 95/65
Monday:
Lift: Bench Press
5 Sets
4 Heavy Bench Press
Max Push-ups with feet elevated
WOD
25-20-15-10-5
Wall Balls
50-40-30-20-10
Sit Ups
Double Unders
Wednesday:
Lift: Deadlift
3 Rds
:30 Max Deadlifts @ 185/135
Rest 2:00
12 Min AMRAP
10 Deadlifts @ 225/155
10 Burpees over the bar
10 Cal Echo Bike
Tuesday:
Run/Row
2 Rds
300M Fast
1:00 Rest
400M Fast
1:00 Rest
500M Fast
1:00 Rest
600M Fast
3:00 Rest
Monday:
5 Rds, E4MOM
200M Run
Max Cal Row
Rest 1:00
Lift: Front Squat
5 x 2
Or… Clean Technique work
Thursday:
Lift: Deadlift
10M AMRAP
2 Deadlift
*Building in weight each set
WOD
At 0:00:
20 Cal Echo Bike
20 Burpees
20 Cal Echo Bike
At 10:00:
20 Cal Echo Bike
20 Deadlifts @ 185/135
20 Cal Echo Bike
Wednesday:
Lift: Push Press
5 x 6 @ 75%
15M AMRAP
50 Double Unders
10 DB Push Press @ 50/35
8 DB Box Step Overs
Tuesday:
3 Sets
1200M Run
3:00 Rest
Into…
5 Rds
100M Sprint
1:00 Walk
Monday:
4 Rds
400M Run
21 Russian KBS
15 Ring Rows
2:00 Rest
Lift: Front Squat
4 x 8 1 1/4 Reps
*For a 1 1/4 rep, at the bottom of the rep come halfway up, drop back down, then come all the way back up
Thursday:
Lift: Deadlift
4 x 3 @ Heavy
4 Rds, Every 4 minutes
10 Burpee Box Jump Overs
100M Sprint
10 Thrusters @ 135/95
Wednesday:
Lift: Bench Press
5 x 5 @ 77.5%
WOD
30 Cal Echo Bike
25-20-15
Pull Ups
HR Push Ups
Russian KBS
Tuesday:
Run
1000M Moderate pace
2000M Easy
1000M Moderate
Monday:
20M AMRAP
800M Run
30 Burpees
40 Lunges
1000M Row
Lift: Back Squat
3 x 6 @ 60%
2 x 5 @ 70%
1 x 4 @ 80%
**Beginner tracks will be less frequent as we all begin to lift together. You won’t have percentages yet, so just go off feel as long as form looks good!**