Monday
Strength
Back Squat
1x5 at 70%
1x4 at 75%
2x3 at 80%
2x2 at 85%
3x1 at 90%
WOD – 7 rounds for time, 14 min cap
12 Alternating Hang Dumbbell Snatches
9 Box Jumps
6 Burpees
L3: 70/50lb + 8 rounds
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Tuesday
Strength
Power Clean
7 minutes to find a heavy single rep Power Clean
Then complete:
5x3 at 80%-80% of your heavy single
WOD – descending ladder for time, 17 min cap
Calorie Row (m: 20-16-12-8-4 and w: 15-12-9-6-3)
Wall Walk (5-4-3-2-1)
200m Run after each round
L3: 185/125lb
L2: 135/95lb (RX)
L1: 115/75lb
Wednesday
Strength
Death by Wall Ball
15 minute cap
You pick your starting point but the first 5 rounds should increase by 2 (e.g. 2-4-6-8-10) and the next 10 rounds should increase by 1 (e.g. 1-12-13-14-15).
WOD – 5 rounds for time, 20 min cap
10 Calories on Echo Bike
10 Toes To Bar
10 Calories on Echo Bike
15 Pull-Ups
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Score = Time
Thursday
Strength
Tempo Deadlift
Complete 5x4 with a 1-1-3-0 tempo. Start at 50% of your 1RM and increase in weight.
WOD – 14 min ascending ladder
Alternating Barbell Front Rack Stationary Lunges (1-2-3-4…) on each leg
Russian Kettlebell Swings (5-10-15-20…)
Push-Ups (m: 3-6-9-12… and w:2-4-6-8…)
L3: 135/95lb BB and 70/53lb KB
L2: 115/75lb BB and 53/35lb KB (RX)
L1: 95/65lb BB and 35/26lb KB
Score = Rounds + Reps
Friday
WOD – 40 min
0:00 to 8:00 minutes
800m Run
Then an AMRAP of:
35 Double Unders
9 Thrusters
8:00 to 12:00 minutes
Rest and increase weight
12:00 to 20:00 minutes
800m Run
Then an AMRAP of:
35 Double Unders
7 Thrusters
20:00 to 24:00 minutes
Rest and increase weight
24:00 to 32:00 minutes
800m Run
Then an AMRAP of:
35 Double Unders
5 Thrusters
32:00 to 40:00 minutes
Establish a 1-rep max Thruster
L3: 95/65lb, 115/75lb, 135/95lb
L2: 65/45lb, 95/65lb, 115/75lb (RX)
L1: 45/35lb, 65/45lb, 95/65lb
Score A = Total Thruster Reps
Score B = 1RM Thruster Weight
Programming 6/9 - 6/13
Monday
WOD – 40 min
Part A – 0:00-20:00
80/50 Calories on Echo Bike
1 Mile Run
100 Jump Lunges
*You can break this up any way you like
Part B – 20:00-30:00
Box Step Ups
3:00 minute Dual Dumbbell
3:00 minute Single Dumbbell
3:00 minute Body Weight
1:00 minute rest
Part C – 30:00-40:00
40/25 Calories on Echo Bike
1/2 Mile Run
50 Jump Lunges
*You can break this up any way you like
L3: 50/35lb and go straight through
L2: 35/25lb (RX)
L1: 25/15lb
Score = Total Step-Ups in part B
Tuesday
Strength
Push Press
5x8 at 60%-70% of your 1RM
WOD – 4 rounds, 19 min
4 minutes:
10 Power Cleans
20 Wall Balls
1:00 Min Wall Sit
Max Abmat Sit-Ups in remaining time
1:00 rest between rounds
L3: 135/95lb BB and 25/20lb WB
L2: 115/75lb BB and 20/14lb WB (RX)
L1: 95/65lb BB and 14/10lb WB
Score = Total Sit-Up Reps
Wednesday
Strength
Deadlift
Every 1:30 minutes, complete a set:
1x6 at 70%
1x5 at 75%
2x4 at 80%
2x3 at 85%
WOD – 15 min ascending ladder
Row (100m, 200m, 300m…)
Bench Press (6, 8, 10…)
10/6 Push-Ups
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Push-Up Reps
Thursday
Skill
Your Choice of Double Unders or Rope Climbs
Double Unders
Option 1: Complete Flight Simulator (5-10-15…50…15-10-5)
Option 2: Spend time practicing this skill
Rope Climbs
Option 1: 10 minute EMOM 1-2 reps each round
Option 2: Spend time practicing this skill
WOD – 7 rounds for time, 16 min cap
5 Power Snatch
7 Back Squats
10 Box Jump Overs
L3: 135/95lb and 15 Box Jump Overs
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Friday
Strength
Kipping Work
Option 1: 10 minute EMOM of your kipping movement, focus on a consistent rep count
Option 2: Spend time working on any kipping movement
WOD – 16 min AMRAP
200m Run
6 Skeleton Rows
10 Kettlebell Swings
L3: 62/44lb KB and 70/50lb DB
L2: 53/35lb KB and 50/35lb DB (RX)
L1: 35/26lb KB and 35/25lb DB
Score = Rounds + Reps
Programming 6/2 - 6/6
Monday
Strength
Front Squat
Every 90 seconds for 7 rounds:
Complete 5 reps at 80% of your 1RM
WOD – 15 min AMRAP
200m Medball Run
10 Medball Box Step-Ups
10 Pull-Ups
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
For an extra challenge, consider trying some of your Pull-Ups with your Medball between your legs.
Score = Total Reps
Tuesday
Strength
Bench Press
Complete the following:
3x3 at 80%-85%
3x5 at 75%-80%
3x7 at 70%-75%
WOD – 21 min
Part A – 14 min ascending ladder
Calorie Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Single Dumbbell Push Press (2, 4, 6… on each side)
Rest 2 minutes
Part B – 5 min
Max Calories on Echo Bike
L3: 185/125lb BB and 50/35lb DB
L2: 155/105lb BB and 35/25lb DB (RX)
L1: 115/75lb BB and 25/15lb DB
Score (Part A) = Rounds + Reps
Score (Part B) = Total Calories Biked
Wednesday
Strength
Bulgarian Split Squat
Complete a 4x8 on each leg. After each set, complete 20 Russian Kettlebell Swings. Self-directed weight today.
WOD – 5 rounds, 20 minutes
3:00 min to complete:
300m/250m Row
10 Hang Cleans
Max Burpees over Bar in remaining time
1 min rest in between rounds
L3: 60%+ of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM
Score = Slowest Round Time
Thursday
Strength
Strict Pull-Ups
Take 3:00 minutes to find a max unbroken set. Then decrease by 50% and complete that rep count every minute for 8:00 minutes.
If you don’t have a Strict Pull-Up, you can scale to Band Assisted Strict Pull-Ups or Ring Rows.
WOD – 3 rounds, 19 min
5 minute AMRAP of:
40 Double Unders / 60 Single Unders
12 Box Jumps
10 Wall Balls
8 Hang Power Snatch
Rest 2:00 minutes between rounds
L3: 25/20lb WB and 115/75lb BB
L2: 20/14lb WB and 95/65lb BB (RX)
L1: 14/10lb WB and 75/55lb BB
Score = Total Rounds + Reps
Friday
WOD – 40 min AMRAP
400m Run
Then, 3 rounds of:
5 Push-Ups
7 Toes To Bar
9 Jump Squats
L3: Complete reps of 7/10/12 instead of 5/7/9
L2: As Prescribed (RX)
L1: Straight Legged or Hanging Knee Raises
Athlete Notes:
If you want to make this more strength focused, do Weighted Squats instead of Jump Squats.
Score = Total Rounds + Reps of work only (do not count the run)
Programming 5/26 - 5/30
Monday
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
Score = Time
Tuesday
Strength
Push Press
Complete 5x7 at 70%-80%, taking ample rest between sets.
WOD – 12 min EMOM
Minute A: 20/15 Calories on C2 Bike
Minute B: 20 Alternating V-Ups
Minute C: 50 Double Unders
No Levels Today
Score = Slowest Bike Time
Wednesday
Conditioning
Row Technique work
Option 1: 2000m Row Test
Option 2: 10 min Recovery Row
If you’re feeling a bit wrecked from the week, opt for the recovery row instead.
WOD – 15 min AMRAP
6 Deadlifts
9 Box Jumps
12 Box Dips (or 8 Ring Dips)
After every other round, complete a 200m Farmers Carry.
L3: 255/175lb BB and 44/35lb KB
L2: 225/155lb BBand 35/26lb KB (RX)
L1: 155/105lb BB and 26/18lb KB
Score = Rounds + Reps
Thursday
Strength
Handstand Push-Up
Every 90 seconds for 8 rounds, complete a large set of HSPUs. Try to maintain this rep count for the entire duration.
If you don’t have a HSPU, use this time to practice.
WOD – descending ladder for time, 24 min cap
50-40-30-20-10
Single Dumbbell Front Rack Lunge
Dumbbell Snatch
Between each round, complete a 400m run.
L3: 70/50lb DB
L2: 50/35lb DB (RX)
L1: 35/25lb DB
Score = Time
Friday
Strength
Power Clean
6 sets of:
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Complete a set every 2:00 minutes, starting at 60% of your limiting movement and increasing each round. Aim to finish at 85%+ if possible.
WOD – 16 min AMRAP
15 Kettlebell Swings
15 Wall Balls
10/7 Calories on Echo Bike
L3: 70/53lb and 25/20lb
L2: 53/35lb and 20/14lb (RX)
L1: 35/26lb and 14/10lb
Score = Rounds + Reps
Reminder: The annual Felix flip cup tournament is tonight at 7:00pm! No 5:30pm or 6:30pm classes. See you all there! Don’t be late. :)
Programming 5/19 - 5/23
Monday
Strength
Strict Press
Spend 10 minutes to find a heavy double. Then reduce to 75%-85% and complete a 5x5.
WOD – ascending ladder for time, 18 min cap
Deadlift (1-2-3-4-5…)
Burpee Over The Bar (2-4-6-8-10…)
25 Double Unders / 50 Single Unders after each round
L3 275/185lb
L2 225/155lb
L1 155/105lb
Score = Total Reps
Tuesday
Strength
Back Squat
4x10 at 55%-65% of your 1RM
WOD – for time, 18 min cap
Buy in: 50/40 Calorie Row
4 rounds of:
5 Power Cleans
7 C2B
14 Single Dumbbell Box Step Ups
Cash out: 50/40 Calorie Row
L3: 185/125lb BB and 70/50lb DB
L2: 155/105lb BB and 50/35lb DB (RX)
L1: 115/75lb BB and 35/25lb DB
Score = Time
Wednesday
Skill Work
Handstand Push-Ups
1) If you are new to HSPU, practice your wall walk or kick up
2) If you can do a HSPU, continue to work on technique and efficiency
3) If you are experienced, complete as many unbroken sets of 4/3 in a 10 minute running clock
WOD – 16 min Tabata
Russian Kettlebell Swings
Dual Dumbbell Front Rack Lunges
Skeleton Rows
Alt V-Ups
L3: 70/53lb KB, 50/35lb DB
L2: 53/35lb KB, 35/25lb DB (RX)
L1: 35/26lb KB, 25/15lb DB
Score = Total Reps
Thursday
Strength
Bench Press
6x3 at 80%-90% of 1RM
WOD – 8 rounds, 20 min cap
12/8 Calorie Echo Bike
Rounds 1-4: 7 Hang Power Snatches
Rounds 5-8: 7 Thrusters
L3: 115/75lb and 15/10 Calorie Echo Bike
L2: 95/65lb (RX)
L1: 75/55lb
Score = Slowest Set
Friday
WOD – for time, 42 min
120 Sit Ups
1 Minute Wall Sit
100/80 Calorie Row
1 Minute Wall Sit
80 Medball Cleans
1 Minute Wall Sit
60 Box Jump Overs
1 Minute Wall Sit
40 Toes To Bar
E4MOM: 200m Run
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Score = Time