Every Week
Squat, Press, Clean
Strength
  • Barbell, Rack, Bench
Warmup
For Completion

Dynamic Warmup

2 - 4 Sets

  • Cardio - 1 minute
  • A/T/Y's - Hold at the top of each position
  • Yoga Flow - 60 seconds - Focus on hip opening stretches and spinal mobility
  • Banded Monster Walks - 10 Reps each side
WOD
For Weight

Squat, Press, Clean

Front Squat

Establish your Front Squat 10 Rep Max

Bench Press

Establish your Bench Press 8 Rep Max

Power Clean

Establish your Power Clean 5 Rep Max

Workout Description:

Work to and establish each respective Movement Rep Max. Rest as needed to ensure your highest power output.

Result Instruction: Record your Front Squat, Bench Press, and Power Clean 10, 8, and 5 Rep Maxes, respectively.
Weeks 2 & 5
Helen
Strength
  • Kettlebell, Pullup Bar, Box
Warmup
For Completion

Dynamic Warmup

2 - 4 Sets

  • Cardio - 1 minute
  • A/T/Y's - Hold at the top of each position
  • Yoga Flow - 60 seconds - Focus on hip opening stretches and spinal mobility
  • Banded Monster Walks - 10 Reps each side
WOD
For Weight

Gymnastic Strength

  • Weighted Box Step Ups - 3x 20 (M 24"/F 20")

  • Bar Hanging Windshield Wipers - 3x Max Reps

  • Pushup/Plank Complex - 5 Pushups/5s Plank, 5 Pushups/10s Plank, 5 Pushups/20s Plank, 5 Pushups/30s Plank ... adding 10s to the Plank until unable to continue<

WOD
For Time

Helen

3 Rounds

  • Run 400m

  • Kettlebell Swing (55#/35#) x21

  • Pullup x12

Result Instruction: Record the weight of your heaviest Box Step-up Set, your Reps of unbroken Pushup Complex, & your Helen time. For the Pushup Complex each Pushup/Plank Series = 1 Rep.
Most Weeks
Tempo Run
Aerobic Capacity
  • Heart Rate Monitor
Warmup
For Completion

Dynamic Warmup

2 - 4 Sets

WOD
For Distance

Tempo Run

Warmup 10 minutes
Run 45 min @ 80% of Max Heart Rate
Cooldown 10 minutes
Result Instruction: Record total distance covered in your 45 minute Tempo Run.