Monday
Strength
Back Squat

2x4 at 75%-80%
2x3 at 80%-85%
2x2 at 85%-90%

Then, complete a 2x15-20 at 50%. If you cannot complete 15 reps in the first set, go down on your second set. If you complete all 20 reps in the first set, go up on your second set

WOD – 3 rounds for time, 18 min cap
400m Run
15 Burpee Box Jump Overs
25 Toe to Bar

No levels today

Score = Time


Tuesday
WOD – 40 min E2MOM

Complete one movement, every 2 minutes:
30/24 Calorie Row
20 Push Press
30 Kettlebell Swings
20 Front Rack Lunges

L3: 115/75 BB and 70/53lb KB
L2: 95/65 BB and 53/35lb KB (RX)
L1: 65/45 BB and 35/26lb KB

Score = Fastest Row Time


Wednesday
Strength
Deadlift

5x5 Temp Deadlift (1130)

WOD – for time, 26 min cap

10 Chest To Bar Pull-Ups
10/7 Calories on Echo Bike

10 Chest To Bar Pull-Ups
25 Alternating V-Ups
20/14 Calories on Echo Bike

10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Squats
30/21 Calories on Echo Bike

10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Squats
75 Skeleton Rows
40/28 Calories on Echo Bike

L3: 50/35lb and 5 Muscle-Ups
L2: 35/25lb (RX)
L1: 25/15lb

Score = Time


Thursday
Strength
Push Jerk

Complete a 6x3 starting at 60% of your 1RM and increasing the load every other set.

WOD – 5 rounds, 25 min

5:00 min to complete:
400m Run
10 Hang Power Cleans
100 Double Unders / 200 Single Unders

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

Score = Slowest Set


Friday
Strength
Strict Pull-Ups

8 minute EMOM picking a rep count you can be consistent with over the duration.

WOD – 2 rounds for time, 20 min cap
22 Push-Ups
22 Alternating Dumbbell Snatches*
16 Ring Dips
16 Alternating Dumbbell Snatches*
10 Handstand Push-Ups
10 Alternating Dumbbell Snatches*

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

If you prefer to do barbell Snatch, the RX weight would be 75/55lb.

Score = Time

Monday
Strength
Strict Press

3x5 at 75%-80%
3x3 at 80%-85%
3x1 at 80%-90%+

After each round complete a 60-90 second recovery bike ride. Rest 30 seconds, and then hit your next lift. The goal is to keep your blood flowing.

WOD – ascending ladder, 18 min

5-10-15-20-25... of:
Front Squat
Toes To Bar
Burpee Over Bar

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

Score = Time


Tuesday
WOD – 42 minutes

Part A – 18 minutes

3 rounds of: 18 Minutes
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 – 20 minute AMRAP
10 Skeleton Rows
20 Russian Kettlebell Swings
30 Alternating V-Ups
40 Double Unders / 80 Single Unders

Complete a 400m Run after each round
*If you want an extra challenge, hold a plank during the rest

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

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)

You must control the bar down today, no dropping. This will be challenging.

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

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 learning and technique.

WOD – 5 rounds for time, 22 min cap
10 Chest To Bar Pull-Ups
10 Hang Power Clean
20/16 Calorie Row

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Score = Time


Friday
Strength
Reverse Back Rack Lunge

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

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

Score = Time

Monday
Strength
Back Squat

Complete the following, taking ample rest between sets.

2x7 at 70%-75%
2x5 at 75%-80%
2x3 at 80%-85%

Complete 10 Goblet Squats to Medball immediately after each round.

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

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

Score = Time


Tuesday
Strength
Bench Press

Complete 5x10 at 65%-75%. Additionally complete either 10-15 Push-Ups or 16 Bicep Curls after each round.

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

Score = Total Reps (including the Sit-Ups)


Wednesday
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 – 22 min clock

Part A: 10 min AMRAP
12/8 Calories on Echo Bike
15 Wall Balls
4 Deadlifts

Rest 2:00 minutes

Part B: For time, 10 min cap
20 Deadlifts
40 Wall Balls
60/40 Calories on Echo Bike

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

Score = Time


Thursday
Strength
Farmers Carry and Ring Dips

8 Rounds of each
45 sec Farmers Carry, 15 sec transition
20 sec Max Ring Dips, 40 sec transition

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

Score = Time

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

L3: 115/75lb and 70/50lb DBs (RX)
L2: 95/65lb and 50/35lb DBs
L1: 75/55lb and 35/25lb DBs

Score = Time

Break up as you see fit, or go straight through for a tougher challenge.

Monday
Strength
Deadlift

2x5 at 70%-75%
2x4 at 75%-80%
2x3 at 80%-85%

WOD – for time, 18 min cap
3/2 Calories on Echo Bike
5 Bar Facing Burpees
5 Thrusters
6/4 Calories on Echo Bike
7 Bar Facing Burpees
7 Thrusters
9/6 Calories on Echo Bike
9 Bar Facing Burpees
9 Thrusters
12/8 Calories on Echo Bike
11 Bar Facing Burpees
11 Thrusters
15/10 Calories on Echo Bike
13 Bar Facing Burpees
13 Thrusters

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

Score = Time


Tuesday
Strength
Handstand Push Up

Complete 5 rounds of max unbroken sets, resting 2-3 minutes between sets

If you are new to the HSPU, work on your wall walk and kick up or use this time to practice HSPU technique.

WOD – 5 rounds, 25 min

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

Score = Slowest Set


Wednesday
Strength
Front Squat

5x5 at 75%-80%

Then drop weight down to 40%-50% and complete 2 sets of 20 reps

WOD – for time, 18 min cap

3 Rounds for time
400m Run
30 V-Ups
25 Russian Kettlebell Swings
20 Box Jumps

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

Score = Time


Thursday
Strength
Power Snatch

Complete the following, taking adequate rest between sets:
2 x 3 at 60%
2 x 3 at 70%
2 x 3 at 75%-80%

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

Score = Rounds + Reps


Friday
WOD – 36 min EMOM
Minute 1: 75 Double Unders
Minute 2: 12 Dual Dumbbell Box Step-Overs
Minute 3: 15/12 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

Cash Out: 100 Bicep Curls

Score = Total Wall Ball Reps

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

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

No Levels Today

One Leg Crank = 20 Squats, 20 Lunges, 20 Jump Squats, and 20 Jump Lunges

Score = Time


Tuesday
Strength
Bench Press

Find a team of 3. Complete 6 minutes of max rep Bench Press with your team. The RX weight is 135/95 but go lighter if you need to. The key to this is to move fast, transition fast, and don’t go to failure.

Then rest 3 minutes, drop weight by 20%-25% and complete again. Hypertrophy is the name of the game...

WOD – 5 rounds for time, 20 min cap
15/12 Calorie Row
8 Deadlift
10 Skeleton Rows
12 Hang DB Snatch

L3: 225/155lb BB and 50/35lb DB
L2: 185/125lb BB and 35/25lb DB (RX)
L1: 135/95lb BB and 25/15lb DB

Score = Time


Wednesday
Skill
Rope Climb

For those who are advanced: 1 legless climb every 1:30 for 7 sets
For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are still learning: your coach will walk through technique/drills

Sit on a bike and recover between sets

WOD – 14 min AMRAP
10/7 Calories on Bike
10 Box Jumps
10 Pull-Ups
15 Kettlebell Swings

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

Score = Total Rounds + Reps


Thursday
Strength
Bear Complex

15 Minutes
Build to a heavy 3-rep Bear Complex and then complete ~5 sets. As a reminder, one rep of a Bear Complex is:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press ‘receive on back’
1 Back Squat
1 Back Rack Push Press ‘bring down in front’

WOD – 18 min AMRAP
200m Med Ball Run
20 Unweighted Box Step Ups
20 Sit-Ups
200m Med Ball Run
20 Single Dumbbell Box Step Ups
20 V-Ups


Friday
Strength
Strict Press

Spend 7 minutes to find a heavy double, then drop weight by 10% and complete a 5x5 taking ample rest in between sets.

WOD – for time, 15 min cap
1000m/850m Row
50 Burpees
1000m/850m Row

No levels today

Score = Time