Monday
Strength
Front Squat

10 minute EMOM
5 Front Squats

Minute 1-3: 60%
Minute 4-6: 65%
Minute 7-8: 70%
Minute 9-10: 75%

WOD – 5 rounds for time, 22 min cap
10 Chest To Bar Pull-Ups
18 Single Arm Dumbbell Clean and Jerks (switch hands at 9 reps)
24/18 Calorie Row

L3: 70/50lb
L2: 50/35lb (RX)
L1: 25/25lb

Athlete Notes:
-Classic CrossFit Triplet today.
-The primary objective is to complete this workout under the time cap. With that in mind, you should be aiming for sub 3:00 minute rounds.
-On the Chest To Bar Pull-Ups, make sure you can complete each round within two sets maximum. The reps must be kipping today, no butterfly. If you need to scale to achieve this, consider reducing the volume of adjusting to regular Kipping Pull-Ups, Band-Assisted Pull-Ups, or Ring Rows.
-On the Dumbbell Snatches, select a load that allows you to complete each round unbroken.

Score = Time


Tuesday
WOD – 44 minutes

Part A – 18 minutes

3 rounds of:
Minute A: 12/8 Calorie Echo Bike
Minute B: Rest
Minute C: 14/10 Calorie Echo Bike
Minute D: Rest
Minute E: 16/12 Calorie Echo Bike
Minute F: Rest

4:00 min rest

Part B - 22 minute AMRAP
10 Renegade Rows
20 Russian Kettlebell Swings
30 Alternating V-Ups
40 Double Unders / 80 Single Unders

Complete a 200m Run after each movement

L3: 70/50lb DBs and 80/62lb KB
L2: 50/35lb DBs and 70/53lb KB(RX)
L1: 25/25lb DBs and 53/35lb KB

Athlete Notes:
-Part A will be very challenging today, which will make Part B harder.
-For the Bike work, if you are advanced, add 2 additional calories.
-On the AMRAP, just move through this work at a steady pace using the Run as your recovery movement.
-If you are not proficient at Double Unders, today is a good time to practice. Work on this skill for ~45 seconds and then head to your 200m Run.

Score = Rounds + Reps in Part B


Wednesday
Strength
Bench Press

Complete the following, taking ample rest between sets:
2x8 at 60%
2x6 at 70%
2x4 at 80%
2x2 at 85%+

WOD – descending ladder for time, 15 min cap

Wall Balls (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)

L3: 25/20lb and 225/155lb
L2: 20/14lb and 185/125lb (RX)
L1: 14/10lb and 155/105lb

Athlete Notes:
-Very lower body dominant workout today.
-The flow is to complete 20 Wall Balls then 10 Deadlifts, then 18 Wall Balls then 9 Deadlifts, so on and so forth until you complete 2 and 1.
-For the majority of sets you should be able to complete the desired reps unbroken. Both movements aren't overly heavy however, the volume is quite high.
-Be mindful that the workout doesn't really start until after the set of 14 & 7 reps. So be patient working through those sets and then pick-up the intensity from 12 & 6 onwards.

Score = Time


Thursday
Skill
Rope Climb

If you are proficient, complete a 12 min E2MOM, aiming for 2-4 Rope Climbs each round. If you are still working on this skill, spend your time focusing on technique.

WOD – 3 rounds from time, 14 min cap
7 Power Snatches
14 Handstand Push-Ups
21 Box Jump Overs

L3: 135/95lb and 14 Strict HSPUs
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-The primary objective for this workout today is to complete it under the time cap. This will be an average of 4:30 minutes a round which is very achievable.
-This is a great opportunity to challenge yourself with both the loading of the Snatch and also your Handstand Push-Up scaling. Ideally you should be aiming to select a load that will be tough, but you can maintain consistent single reps on. (Reminder, if you’re dropping today, please grab pads.)
-For The Handstand Push-Ups, look to select a scaling option that will allow you to complete the 14 reps within no more than 3 sets maximum.
-The Box Jumps are where you can make up time, so don't settle on a slow pace here, aim to have some intensity here.

Score = Time


Friday
Strength
Reverse Lunge

Complete a 4x20 increasing in weight with each set. Start at 40% of your 1RM Power Clean.

WOD – for time, 18 min cap

10-20-30 of:
Dual Dumbbell Thrusters
Toes To Bar
Burpee Bar Touches

L3: 70/50lb
L2: 50/35lb (RX)
L1: 25/25lb

Athlete Notes:
-The primary goal for this workout is to complete it under the time cap.
-During this workout the Thrusters & Toes To Bar are the main movements you need to develop a break-up strategy around.
-On the Burpees, the goal should be just to not stop moving. Especially since you will be breaking up both the Thrusters and Toes To Bar, particularly in the later rounds.

Score = Time

Monday
Strength
Ring Dips & Bent Over Row

5 rounds:
1 set of submaximal Ring Dips
8 Bent Over Row

WOD 1 – 7 minute ascending ladder

Buy In: 50 Sit-Ups

Alternating Dumbbell Hang Snatches (2-4-6-8…)
Box Jump Overs (2-4-6-8…)

Rest 3:00 minutes

WOD 2 – 7 minute ascending ladder

Buy In: 50 Sit-Ups

Alternating Dumbbell Hang Clean and Jerks (2-4-6-8…)
Box Jump Overs (2-4-6-8…)

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-The focus today is to get as far as you can into the ascending ladder. A great goal to shoot for here is to get into the round of 14 reps.
-You should aim to complete the Sit-Ups reps fairly quickly to maximize your time on the Dumbbell and Burpees. Make sure these are taking no longer than 2:30 minutes.
-When selecting your Dumbbell weight, please select a load you can complete every set unbroken. This is an important aspect of the workout to ensure you keep moving and can achieve the best score possible.

Score = Total Reps (including the Sit-Ups)


Tuesday
Strength
Back Squat

Complete the following, taking ample rest between sets.

2x3 at 75%
2x3 at 80%
2x3 at 85%+

WOD – 3 rounds for time, 15 min cap
400m Run
21 Kettlebell Swings
12 Pull-Ups

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-Today we have the classic benchmark “Helen”. This is intended to be a hard and fast workout. One where you really shouldn't think too much but just focus on one movement & one round at a time.
-When tackling this workout, consider breaking the Kettlebell Swings at 13 and then continue on until 21.
-On the Pull-Ups, these should be completed in 2 sets maximum so scare as needed. Scaling options include reduced reps, Band-Assisted Pull-Ups, or Ring Rows.

Score = Time


Wednesday
Strength
Double Unders

10 minutes to practice this skill. If you are already proficient, complete a 10 minute EMOM, aiming for 40-50 reps each minute.

WOD – 25 min cap

Part A: 10 minute AMRAP
12/9 Calories on Echo Bike
8 Push Ups
4 Deadlifts

Rest 5:00 minutes

Part B: for time
20 Deadlifts
40 Push Ups
60/48 Calories on Echo Bike

L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb

Athlete Notes:
-The AMRAP is the focus point of the workout today and the for time portion is secondary. On the AMRAP, the primary objective is to accumulate upwards of 5 rounds.
-Remember, to select a load on the Deadlifts that allow you to maintain good form throughout your reps and move efficiently.

Score = Time


Thursday
Strength
Power Clean

Complete a 6x5 starting at 50% and increasing with each set. These should be touch-and-go reps. You are looking to find the heaviest load that you can cycle.

WOD – for time, 22 min cap
60/48 Calorie Row
30 Toes To Bar
30 Dual Dumbbell Push Press
50/40 Calorie Row
25 Toes To Bar
25 Dual Dumbbell Push Press
40/32 Calorie Row
20 Toes To Bar
20 Dual Dumbbell Push Press

L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb

Athlete Notes:
-Given the higher volume, this workout will test your capacity. It is 150 calories on the Rower, and 75  reps of each movement which is quite significant volume.
-Try to take a bit more conservative on your stronger movement(s) so that you have more energy for your weaker movement(s).
-With the Toes To Bar, try to complete the reps within 3-4 sets. If you need to scale today, start by scaling the rep count down first. If you need to scale further, switch to Straight Legged Raises, Hanging Knee Raises or Alternating V-Ups.

Score = Time


Friday
WOD – for time, 45 min cap
2 Mile Run
100 Burpees
75 Back Squats
50 Skeleton Rows
25 Wall Walks

L3: 135/95lb and 70/53lb DBs
L2: 115/75lb and 53/35lb DBs (RX)
L1: 95/65lb and 35/26lb DBs

Athlete Notes:
-Today’s WOD is a bit of a Murph prep. However, you can break the work up any way you would like. (For an extra challenge, try going straight through.)
-This is a lot of work to get through so make sure you keep moving and keep transitions efficient.

Score = Time

Monday
Strength
Bench Press

Complete a 3x20 at 65%-70% of your 1RM.

WOD – for time, 15 min cap
100m Run
5 Bar Facing Burpees
5 Thrusters
200m Run
7 Bar Facing Burpees
7 Thrusters
300m Run
9 Bar Facing Burpees
9 Thrusters
400m Run
11 Bar Facing Burpees
11 Thrusters

L3: 185/125lb, 165/115lb, 145/100lb, and 125/85lb
L2: 155/105lb, 135/95lb, 115/80lb, and 95/65lb (RX)
L1: 135/95lb, 115/80lb, 95/65lb, and 65/45lb

Athlete Notes:
-The main focus of this workout is the Bar Facing Burpees and Thrusters. The intention here is to use the Run as your chance to control your breathing and shake out your legs but once you get back to the Burpees and Thrusters, try to increase your effort.
-Be sure to select loads on the Thrusters that will allow you to go unbroken on each set.

Score = Time


Tuesday
Strength
Push Press

Complete a 5x5 at 80% of your 1RM. Take ample rest between sets.

WOD – 5 rounds, 25 minutes

Every 5:00 minutes, complete the following:
5 Power Cleans
10 Skeleton Rows
15 Toes To Bar
21/16 Calorie Row

L3: 70/50lb and 75% of 5-rep Clean max
L2: 50/35lb and 65% of 5-rep Clean max (RX)
L1: 35/25lb and 55% of 5-rep Clean max

Athlete Notes:
-On the odd sets (1-3-5), compete the work as written. On the even sets (2-4), complete the work in reverse order.
-Ideally you should be looking to achieve a minimum of 60 seconds of rest each round.
-When selecting your Clean and Skeleton Row load, you should be able to complete the desired reps unbroken.
-On your Toes To Bar, you should be aiming for 2 sets maximum.
-And try to push the Row as much as possible, those calories should take around or just under a minute to complete.

Score: Slowest Set


Wednesday
Strength
Deadlift

1 x 7 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%

WOD – for time, 14 min cap
40 Overhead Squats
40 V-Ups
40 Russian Kettlebell Swings
25 Overhead Squats
25 V-Ups
25 Russian Kettlebell Swings
10 Overhead Squats
10 V-Ups
10 Russian Kettlebell Swings

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-The primary objective today is to complete this workout within the time cap.
-During the Overhead Squats, \you should be able to complete the desired volume within 2-3 sets maximum.
-The goal is to stay consistent through the V-Ups and Kettlebell Swings.

Score = Time


Thursday
Strength
Power Snatch

Complete the following, taking adequate rest between sets:
1 x 3 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%-85%

Then, 3 rounds of 30 seconds on / 30 seconds off of max Power Snatches at 50% of your 1RM.

WOD – 15 min AMRAP
16 Back Rack Lunges
4/3 Calories on Echo Bike (+3/2 Calories each round)

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-The primary objective today is to complete as many rounds as possible.
-Ideally you should be selecting a load on the Lunges that will allow you to complete the set unbroken every time.
-Calories on the Bike for males are 4-7-10-13-16-19… and Calories on the Bike for females are 3-5-7-9-11-13…

Score = Rounds + Reps


Friday
WOD – 36 minute EMOM
Minute 1: 75 Double Unders
Minute 2: 12 Dual Dumbbell Box Step-Overs
Minute 3: 8 Handstand Push-Ups
Minute 4: 12 Pull-Ups
Minute 5: Max Wall Balls
Minute 6: Rest

L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb

Athlete Notes:
-Today we're blending both skill and conditioning movements together.
-The focus is volume and sustainability. It’s about working for a longer duration of time at an effort that is sustainable and that allows you to maintain high movement quality.
-On the Double Unders and Handstands, this is a good opportunity for you to challenge yourself in your scaling to develop these skills. If you want, you can simply work for 40ish seconds accumulating reps and just practicing.
-On the Step-Overs, make sure you select a weight you can complete the 12 reps unbroken.
-On the Wall Balls, hang on to these for as close to the full 60 seconds as you can.

Score = Total Wall Ball Reps

Monday
Skill
Pistol Squats

If you are proficient at Pistol Squats, complete a 10 minute EMOM. Otherwise, use this 10 minutes to practice technique.

WOD – 5 rounds for time, 20 min cap
15/12 Calorie on Echo Bike
12 Deadlift
9 Hang Power Cleans
6 Shoulder To Overhead

L3: 155/105lb
L2: 135/95lb (RX)
L1: 95/65lb

Athlete Notes:
-This WOD is from the Rogue Invitational.
-You should target 4:00 minutes per round to complete it under the time cap, which is certainly achievable, but make sure there isn’t too much drop off from round to round.
-Be mindful of your pace on the bike. Aim to be more aggressive on the barbell and holding on for big sets there, rather than sprinting the bike portion.

Score = Time


Tuesday
Strength
Farmers Carry

Complete 7 sets (down and back), increasing Kettlebell weight every other set. If you get to the heaviest Kettlebells (124lbs), go for distance.

WOD – 14 min AMRAP
50 Double Unders
10 Push Ups
10 Pull Ups
15 Kettlebell Swings

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-The goal for this workout is to accumulate between 5-7 rounds.
-The overall volume of reps on each movement isn't super large which should allow you to keep sets unbroken or at least close to it. But with that in mind, be cautious about your starting pace as 14 minutes will feel like a lot longer if you start off too hot. Aim to find a pace from the beginning that can be built upon for a strong finish.

Score = Total Rounds + Reps


Wednesday
Skill
Rope Climb

For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are new to rope climbs: your coach will walk through technique/drills

WOD – for time, 23 min cap

30-24-18-12 of:
Calories on Rower (24-20-16-9 for female athletes)
Wall Balls

Rest 3:00 minutes

12-18-24-30 of:
Calories on Rower (24-20-16-9 for female athletes)
Single DB Box Step Ups

L3: 70/50lb DB, 25/20lb MB
L2: 50/35lb DB, 20/14lb MB (RX)
L1: 35/25lb DB, 14/10lb MB

Athlete Notes:
-The goal is to complete each part in under 10 minutes. This will ensure you finish this workout under the time cap.
-This workout is very heavy on the legs. Make sure to start on the rower with a pace you can sustain and maybe potentially build upon, rather than starting fast and falling off.
-You should also keep transitions smooth and efficient between movements.

Score = Time


Thursday
WOD – 2 rounds for time, 35 min cap
400m Run
15 Toes To Bar
1 Leg Crank
1:00 Minute Accumulated Wall Sit

800m Run
15 Toes To Bar
1 Leg Crank
1:00 Minute Accumulated Wall Sit

No Levels Today

Athlete Notes:
-Today’s workout will be challenging, particularly the Leg Crank right into the Wall Sit. Use the Run as your recovery.
-Aim to complete the Toes To Bar within 3 sets maximum.
-1 Leg Crank = 20 Air Squats, 20 Lunges, 20 Jump Squats, 20 Jump Lunges. Remember to complete a full range of motion, squatting below parallel and back knee touching the ground on your lunges.

Score = Time


Friday
Strength
Strict Press

Spend 7 minutes to find a heavy double. Then drop weight by 10% and complete a 5x5.

WOD – 12 min AMRAP 
14 Alternating Dumbbell Snatches
7 Burpee Box Jump Overs

Cash out: 4 rounds of 25 Sit Ups and 1 minute Plank

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-The primary goal for today is to complete between 6-7 rounds.
-Challenge yourself by pushing the pace early on and seeing how you do.
-The reps are not super high on each movement which should allow you to stay mentally strong and keep moving.

Score A = Total Reps in WOD
Score B = Time to Complete Cash Out

Monday
Strength
Front Squat

6 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)

WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)

After each set, complete a 200m run

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-It’s going to feel like a lot of running at the beginning but that will change towards the back half of the workout.
-If the 200m Run is taking significantly longer than 1 minute, decrease the distance.
-As a reminder, a Renegade Row starts in a Plank with your Dumbbells, then it’s a Dumbbell Row on the Left, Dumbbell Row on the Right, and a Push-Up.

Score = Rounds + Reps


Tuesday
WOD – for time, 30 minutes

30 Dumbbell Snatch
30 Toes To Bar
30 Second Echo Bike Sprint
30 Alternating V-ups

Rest 1 minute

30 Dumbbell Snatch
30 Single Dumbbell Goblet Squats
30 Second Echo Bike Sprint
30 Sit Ups

Rest 1 minute

30 Dumbbell Snatch
30 Ring Dips
30 Second Echo Bike Sprint
30 Alternating V-ups

Rest 1 minute

30 Dumbbell Snatch
30 Suitcase Lunge
30 Second Echo Bike Sprint
30 Sit Ups

L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb

Athlete Notes:
-Consider your dumbbell load, ideally picking a weight you can do in 1-2 sets.
-Go hard during the bike sprint, aiming for 8/6 cals on the Bike each time.
-Because this WOD is higher volume, you will see slightly lighter prescribed weight. It will also be a real challenge given all the ab work.

Score = Time


Wednesday
Skill
Handstand Push-Ups

Option 1: 14 min to work on HSPU technique
Option 2: 14 min E2MOM of consistent HSPU sets
Option 3: 10 min max HSPUs, but these must be completed in unbroken sets of 5

WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest

L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB

Athlete Notes:
-The main movements to focus on are the Kettlebell Swings & Wall Balls. Push to go unbroken or as close as possible on each of those stations to accumulate as many reps as possible.
-On the Row, the 15/12 Calories should be completed within 45-50 seconds. If you are going slower than that, decrease the Calories to 13/10.

Score = Total Kettlebell Swings & Wall Ball Reps


Thursday
Strength
Power Clean

Complete a 6x4, increasing in weight every two sets:
2 sets at 66%
2 sets at 75%
2 sets at 85%

WOD – 19 minutes

7 min AMRAP
7 Dual Dumbbell Deadlift
7 Dual Dumbbell Push Press
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders

2:00 minute rest

5 min AMRAP
7 Dual Dumbbell Deadlift
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders

2:00 minute rest

3 min AMRAP
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-Each WOD is a relatively short duration but your heartrate will spike, so the goal is to move consistently throughout each AMRAP.
-On the Dumbbell Deadlift, focus on good form. Your Dumbbell heads just need to tap the ground.
-Given the low volume, each movement should be done unbroken.

Score = Total Burpee Reps


Friday
Strength
Bench Press

Complete a 4x10, holding between 70%-75% of your 5 RM

WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Overhead Squats
400m Run
20 Chest To Bar Pull-Ups
400m Run

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-Chipper style workout to end the week. The goal is to complete it under the time cap.
-On the runs, try to maintain a strong pace which should leave you with roughly 2:30 to complete each set of work (C2B, OH Squats, Thrusters, and C2B).
-If you want an extra challenge on the Kipping/Chest To Bar Pull-Ups, scale up to 20 Strict Pull-Ups or 10 Muscle Ups.

Score = Time