Monday
Strength
Bent Over Row

Complete 6x6 at a moderate weight. Challenge yourself today by moving through the lift more slowly, rather than adding more weight. Between each set, complete 20 banded shuffles in order to prepare your body for the workout.

WOD – 10 rounds for time, 25 min cap
10 Thrusters
40 Double Unders / 60 Single Unders

Rest 1:00 minute between rounds

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-Today, we have a high-intensity interval workout designed to challenge you both mentally and physically.
-Challenge yourself to complete this workout in about 20 minutes which means each round should be completed in under 60 seconds. Select a weight on the barbell that allows for quick, unbroken sets of 10 reps.
-Additionally, consider scaling the Double Unders for quicker completion. Today's focus is on intensity rather than skill development.

Score = Time


Tuesday
Skill
Kipping Pull-Ups

8 min EMOM
Pick a rep count that you can be consistent with over the duration of the 8 minutes.

WOD – descending ladder for time, 20 min cap

21-18-15-12-9-6-3 of:
Burpees
Single Kettlebell Box Step-Ups

After each set, complete 10/7 Calories on Echo Bike

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

Athlete Notes:
-On the Burpees, aim to keep a steady pace throughout the work. And if you’re competing in the Open this year, consider doing Burpee Bar Touches instead.
-Select a box height that allows your knee to be at 90 degrees when stepping up.

Score = Time


Wednesday
WOD – 32 min E2MOM
30/22 Calorie Row
35 Alternating V-Ups
40 Russian Kettlebell Swings
55 Mountain Climbers (on each leg)

Cash Out: Ab Lab

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

Athlete Notes:
-Longer duration workout today. However, we are using a slightly lighter weight on the Russian Kettlebell Swings given the higher volume today. Focus on good form throughout all your reps.
-The Mountain Climbers are on each leg, so a total of 110 reps each round. This is not a difficult movement, but it is exhausting. Aim to break these up into 2 sets.

Score = Slowest Row Time


Thursday
Skill
Pistol Squats

10 minutes to practice this skill. If you are proficient, do 50 Alternating Pistols for time.

WOD – for time, 14 min cap
30 Box Jump Overs
20 Power Cleans
10 Wall Walks or 20 Handstand Push-Ups
20 Power Cleans
30 Box Jump Overs

L3: 155/105lb and 30/24”
L2: 135/95lb and 24/20” (RX)
L1: 115/75lb and 24/20”

Athlete Notes:
-The primary objective today is to complete this workout under the time cap. This will not be easy, considering the volume of reps you have to complete.
-Remember that this is a back end workout where you need to save energy for the Wall Walks. You should be aiming to complete the 10 reps within 2:30 minutes max.
-On the Cleans, find a consistent pace and try to keep moving one rep after the other.

Score = Time


Friday
Strength
Single Leg Romanian Deadlift

Complete 5x6 on each leg, increasing in weight every other set.

WOD – 3 rounds, 22 minutes

6 minute AMRAP
400m Run
30 Wall Balls
20 Alternating Dumbbell Snatches

Max Muscle-Ups in remaining time

Rest 2:00 minutes between rounds

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

Athlete Notes:
-Great interval workout to end your training week.
-The goal is to get a minimum of 90 seconds of time on the Muscle-Ups. If you're great at Muscle-Ups, this is a chance to try and develop some volume under fatigue. If you're working on the skill, where you're at will determine how you scale. You can choose to scale to Band Assisted Muscle-Ups, Chest To Bar Pull-Ups, Kipping Pull-Ups, Band Assisted Pull-Ups, or Jumping Pull-Ups.
-The Run, Wall Balls, and Snatches are simply just the buy-in to the gymnastics work, you should be aiming to work through those at a pace that will allow you to not only have enough time, but also the energy, to accumulate reps.
-Ideally both the Wall Balls & Dumbbell Snatches should be completed in two sets maximum.

Score = Total Muscle-Up Reps

Monday
WOD – 37 minutes

0:00 to 17:00 minutes
1 Mile Run
Max Rounds of Cindy in remaining time

17:00 to 22:00 minutes
Rest

22:00 to 39:00 minutes
1 Mile Run
Max Rounds of DT in remaining time

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

Athlete Notes:
-Today is a Benchmark Workout Mash-Up. If you need a refresher, one round of Cindy is 5 Pull-Ups + 10 Push-Ups + 15 Air Squats & one round of DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder To Overhead.
-However, the primary objective today is to push your runs. Ideally you should be getting your mile run completed in 8:00 minutes or less, but the time cap will be 10:00 minutes.
-On DT, you should be able to do each individual movement unbroken, so be sure to select a load that will allow for that.

Score = Total Rounds + Reps


Tuesday
Strength
Hang Power Snatch

Complete a 5x5 Hang Power Snatch, focused on form and cycling the bar. Self-directed loading today.

WOD – 16 min Tabata
Kettlebell Swings
Sit-Ups
Bike
Plate Russian Twists

L3: 70/53lb KB and 35/25lb Plate
L2: 53/35lb KB and 25/15lb Plate (RX)
L1: 35/25lb KB and 15/10lb Plate

Athlete Notes:
-Tabata is 20 seconds of work, followed by 10 seconds of rest/transition.
-Today, you will go through all movements 8 times each for total of 16 minutes.
-Note your rep/calorie count for each movement and try to maintain that for the duration. 

Score = Total Reps


Wednesday
Strength
Strict Press
 
Complete the following, aiming for a 1:00 minute rest between sets.
3x3 @75%
3x2 @80%
3x1 @85%

WOD – descending ladder for time, 14 min cap
20-16-12-8-4 reps of:
Bench Press
Calorie Row

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb

Athlete Notes:
-On the Row, the Calories for women are 15-12-9-6-3.
-On the Bench Press, pick a load that allows you to complete Bench Press in 2-3 sets maximum.
-Transitions will be key to completing this work under time cap. But if you finish early, hop on the rower until time cap.
-If classes are too large, we will adjust to Dumbbell Floor Press.

Score = Time


Thursday
Skill
Double Unders

If you are proficient at DU’s, complete Flight Simulator. If you are still working on your DUs, use this time to practice.

WOD – 2 rounds for time, 13 min cap
100ft (30m) Dual Dumbbell Suitcase Walking Lunge
10 Wall Walks
10 Devil Presses

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

Athlete Notes:
-This workout will challenge your muscular stamina but also your breathing, considering the movement patterns you will be working through.
-Today’s focus is to complete this work under the time cap which comes out to 6:30 minutes per round. But the secondary objective is to complete the Wall Walks in under 2:30 minutes per set. This is the place where you will probably have to rest the most, so be cognizant of not wasting too much time here.
-Regarding the Dual Dumbbell Suitcase Walking Lunge, 100ft will be 3 lengths of the gym.

Score = Time


Friday
Strength
Deadlift

Find your 5 rep max Deadlift.

WOD – x min ladder

Part A – 7 min ascending ladder
2-4-6-8-10-12…
Wall Balls
Box Jumps
 
3:00 rest

Part B – 7 min descending/ascending ladder
15-10-5-10-15-20-25…
Back Squats
Toes To Bar

L3: 25/20lb WB and 135/95lb BB
L2: 20/14lb WB and 115/75lb BB (RX)
L1: 14/10lb WB and 95/65lb BB

Athlete Notes:
-In Part A, the goal is to get into the round of 14 or 16 reps. Be mindful of starting out too fast, you want to make sure you can maintain good consistent sets even in the higher double digit numbers. Keep your transitions smooth between movements and really dial in your breathing early to be able to keep moving later on in the 7 minutes. Make sure you select a weight on the Wall Balls you have no doubt on completing each set unbroken.
-In Part B, select loading that allows you to complete your Back Squats sets unbroken. And on the Toes To Bar, each set should be completed in under 2 sets maximum.
-Please note, if you are coming to the “Lift and Sip” event tonight, consider adjusting movements today. For instance, choose a different Strength and consider subbing another movement for the Squats. (“Lift and Sip” will include heavy Squat, Bench Press, and Deadlift.)

Score = Total Reps

Monday
WOD – for time, 38 min cap
Buy-In: 2000m/1600m Row

8 Rounds:
10 Toes To Bar
10 Power Cleans
10 Wall Balls
200m Run

L3: 135/95lb and 25/20lb
L2: 115/75lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb

Athlete Notes:
-The primary objective today is to challenge yourself. That can be with the Barbell loading, the Toes To Bar, or even the Wall Balls. Aim to push yourself out of your comfort zone today.
-The Buy-In should take under 8 minutes, which means you have 30 minutes left to complete the work. You will need to keep each round under 3:45 but just remember you will slow down towards the latter half of the work, so you really want to aim for 2:30-3:00 in the early rounds.

Score = Time


Tuesday
Strength
Bench Press

Set 1 = 10 reps @ 65%
Set 2 = 8 reps @ 70%
Set 3 = 6 reps @ 75%
Set 4 = 4 reps @ 80%
Set 5 = 2 reps @ 85%
Set 6 = 2 reps @ 90%

WOD – 17 min
5 min ascending ladder
Renegade Row (1-2-3…)
Box Jump (2-4-6…)

Rest 1:00 minute

5 min ascending ladder
Single Dumbbell Box Step Up (2-4-6…)
Push Press (2-4-6…)

Rest 1:00 minute

5 min ascending ladder
Kettlebell Swings (2-4-6…)
Alternating V-Ups (2-4-6…)

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

Athlete Notes:
-Varied movements throughout the workout today to keep it interesting.
-The Renegade Rows will be on the heavier side. Just remember to keep a wide stance with your feet and engage your core so you’re not rotating your hips.
-Use the 5 minute window to push yourself, knowing that you’ll have a 1:00 minute rest on the other side.

Score = Total Reps


Wednesday
Death By – 12 min
Shuttle Sprints

Accessory Work – 12 min
0:45 of work / 0:15 transition
Banded Good Mornings
Banded Cross Body Chop
Plank Hip Drops
Dead Bugs

WOD – 12 min AMRAP
50 Double Unders / 75 Single Unders
7 Chest To Bar Pull-Ups
7/4 Calories on Echo Bike
30 Second Rest

Athlete Notes:
-Class will be split up into multiple groups today so there is enough room for each portion of work.
-On the Death By, start a 1, 2, 3 or 5 and increase each minute. If you fail before the time cap, take one minute off, reduce your reps by 3, and then complete that number of Sprints each minute until time.
-For the WOD today, consider each round a sprint. You’ll want to focus on maintaining high intensity on each interval to accumulate as many Cals as possible. You should aim to complete each round (inclusive of the rest) within 2:15-2:30 max.
-If you struggle to string your Double Unders together, do Single Unders today as the intent is to move very quickly through this work.
-In terms of the Chest To Bar Pull-Up, complete this work in 1-2 sets maximum. If that is not possible, you can scale down to Kipping Pull-Ups or 15 Ring Rows.

Score A = Number of Shuttle Sprints successfully completed in one minute
Score B = Echo Bike Calories


Thursday
Strength
Ring Dips & Bent Over Row

Complete a 5x6 on each movement, alternating back and forth between the two movements. Self-directed loading on the Bent Over Row, aim for something that is relatively challenging.

WOD – 15 min E3MOM
10 Deadlifts
10 Dual Dumbbell Suitcase Lunges
25 Squat Jumps

L3: 225/155 and 70/50lb
L2: 185/125lb and 50/35lb (RX)
L1: 135/95 and 35/25lb

Athlete Notes:
-Lower body focus today. The Deadlifts and Lunges should be done at a steady pace, while the Squat Jumps should be completed as quickly as possible.
-The goal is to have at least 30 seconds of rest each round, which should be more that doable, especially in the earlier rounds.
-Pick a loading that allows you to complete the Deadlifts and Lunges in 1-2 sets maximum. If you need to break the work up into 3 sets in the last round, that is ok.

Score = Slowest Set


Friday
Strength
Famers Carry

Complete 8 sets of Farmers Carry, increasing in weight every other set. (Today, one set will be 4 lengths of the gym.)

WOD – 5 rounds (2:00 minutes on / 1:00 minute), 15 min
5 Handstand Push-Ups
16 Alternating Hang Dumbbell Snatches OR 10 Hang Power Snatch
Max Lateral Burpees Over Dumbbell/Barbell in remaining time

L3: 70/50lb or 115/75lb and 8 HSPUs
L2: 50/35lb or 95/65lb (RX)
L1: 35/25lb or 75/55lb

Athlete Notes:
-The goal for today is to have at least 45 seconds for the Burpees.
-The intensity should be high but you also don't want to spend all your energy in the first two rounds.
-A good way to approach this workout is by increasing your intensity through the rounds. Trying to accumulate more reps on each progressive set, really pushing the pace in the last round. This will be a challenge, considering the minute of rest won’t allow for full recovery but that is the focus.
-Select an appropriate weight on the Snatch that allows you to go unbroken for the first few rounds. You also have the option to choose Dumbbell or Barbell Snatch today.
-If you are proficient at 5 HSPUs, challenge yourself by increasing the rep count to 8.

Score = Total Burpee Over Dumbbell/Bar Reps

Monday
Strength
Front Squat

Complete 5 sets, starting at 70%-75% of your 1RM and increasing the load each set.
2 Pause Front Squat (2 seconds)
3 Front Squats

WOD – for time, 15 min cap
15 Left Arm Dumbbell Clean and Jerks
15 Right Arm Dumbbell Clean and Jerks
60 Abmat Sit-Ups
12 Left Arm Dumbbell Clean and Jerks
12 Right Arm Dumbbell Clean and Jerks
48 Abmat Sit-Ups
9 Left Arm Dumbbell Clean and Jerks
9 Right Arm Dumbbell Clean and Jerks
36 Abmat Sit-Ups

L3: 70/50lb at 20-15-10
L2: 70/50lb (RX)
L1: 50/35lb

Athlete Notes:
-The primary objective today for this workout is to complete it under the time cap. If you can push closer to 12 minutes that would be ideal.
-Select a slightly heavier Dumbbell than usual and focus on cycling that load today. You should be able to complete the 15-12-9 reps on each side within two sets maximum.

Score = Time


Tuesday
Conditioning
Row

Part A: 7 minutes
Partner A completes 15 strokes, then Partner B completes 15 strokes. Alternate back and forth until time cap, trying to complete as many combined meters as possible. Each partner needs their own rower.

Part B: 7 minute EMOM
Complete 7 reps  Skeleton Rows every minute

WOD – for time, 20 min cap
35-25-15-5
Dual Dumbbell Bench Press / Floor Press
Toes To Bar
Plate Russian Twists (R & L equals 1 rep)

L3: 70/50lb DB and 35/25lb Plate
L2: 50/35lb DB and 25/15lb Plate (RX)
L1: 35/25lb DB ad 15/10lb Plate

Athlete Notes:
-Great little body building triplet today.
-The primary objective of this workout is to complete it under the time cap. Understand that the sets of 35 & 25 reps will be challenging. That is a significant amount of volume to complete for any movement, so be sure to break your sets up from the start.
-On the Bench Press you should be aiming for 10 reps plus every set and for the Toes To Bar you should be aiming for upwards of 5-7 reps every set.

Score = Time


Wednesday
WOD – 4 rounds for time, 35 min cap
200m Run
30 Russian Kettlebell Swings
60 Kettlebell Toe Taps

200m Run
5 Wall Walks
60 Kettlebell Toe Taps

200m Run
20 Back Rack Lunges
60 Kettlebell Toe Taps

L3: 95/65lb BB and 80/62lb KB
L2: 75/55lb BB and 70/53lb KB (RX)
L1: 55/35lb BB and 53/35lb KB

Athlete Notes:
-Completing today’s WOD under the time cap should be doable, as each round should take approximately 7:30-8:00 minutes.
-If you need to scale up today, consider 10 Handstand Push-Ups instead of Wall Walks and 30 Toe Taps on 30” Box instead of KB Toe Taps.

Score = Time


Thursday
Strength
Strict Press

3x3 @ 75%
2x2 @ 80%
2x1 @ 85%

WOD – 2 rounds, 16 minutes

Every 4:00 minutes to complete:

Station 1:
21/16 Calorie Echo Bike
15 Box Jump Overs
9 Deadlifts

Station 2:
9 Deadlifts
15 Box Jump Overs
21/16 Calorie Echo Bike

L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/135lb and 16/12 Calories

Athlete Notes:
-Great leg-dominant interval workout for your Thursday. The primary objective today is to achieve a minimum of 60 seconds of rest each interval.
-Secondary to that, select a Deadlift load that is heavy but a weight you can complete the 9 reps within 1-2 sets.
-The Calories on Bike should take no longer than 2 minutes, so use this as a guide to help you scale, if needed.

Score = Slowest Station


Friday
Strength
Squat Clean

5 reps @ 60%
Rest 1:00 minute
4 reps @ 70%
Rest 1:00 minute
3 reps @ 80%
Rest 1:00 minute
2 reps @ 85%
Rest 1:00 minute
1 rep @ 90%

WOD – descending ladder for time, 15 min cap
50-40-30 reps
Push-Ups
Kipping Pull-Ups

L3: Add a Weight Vest
L2: As Written (RX)
L1: 40-30-20 reps

Athlete Notes:
-Classic Push/Pull stamina workout! The goal for today is to complete this workout under the set time cap.
-This is both a lot of Push-Ups & a lot of Pull-Ups (120 reps of each movement). So make sure you factor that into your scaling options.
-When scaling today, aim to reduce the volume first over scaling the movement itself. If you need to scale the movement, consider: Knee or Box Assisted Push-Ups and Jumping Pull-Ups or Ring Rows.

Score = Time

Monday
Strength
Snatch

Complete a 3x3 starting at 70% and increasing the load with each set, aim to finish at 80%. Then, complete a 4x5 reducing weight as needed so that these can be quick touch-and-go reps.

WOD – for time, 25 min cap
30/24-24/20-18/16-12/9
Calorie Row
Jump Lunges (on each leg)

Rest 5:00 minutes

12/9-18/16-24/20-30/24
Calorie Row
Single Dumbbell Box Step-Ups

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

Athlete Notes:
-The main goal is to complete each part in under 10 minutes. This will ensure you complete this workout under the time cap.
-This workout is very heavy on the legs, especially paired with the Rower. So make sure today you start on the Rower with a pace you can sustain and maybe potentially build upon rather than starting fast and falling off.
-Try your best to keep your transitions smooth and get right to work on the Lunges and Step-Ups.

Score = Time


Tuesday
Strength
Tempo Back Squat

Complete a 4x6 with a 3-3-3-3 tempo. Self directed loading today, the focus is on the tempo and maintaining the count as much as possible.

WOD – for time, 16 min cap
15 Hang Power Cleans
30 Toes To Bar
15 Hang Power Cleans
30 Handstand Push-Ups
15 Hang Power Cleans
30 Pull-Ups

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

Athlete Notes:
-Spicy weightlifting & Gymnastics workout today!
-The primary objective today is to complete this workout under the time cap. Secondary to that, challenge yourself in the Gymnastic elements. Reduce the volume on each movement if it allows you to practice a harder variation. Use this opportunity to build up not only the capacity but also the confidence in the movement.
-Make sure today you select a load you can complete the desired 15 reps 2-3 sets each time.

Score = Time


Wednesday
WOD – descending ladder for time, 40 min cap
Alternating V-Ups (20-18-16-14-12-10-8-6-4-2)
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Alternating Dumbbell Snatch (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)

After each set, complete 14/10 Calories on the Bike

L3: 70/50lb DB, 225/155lb BB, and 25/20lb WB
L2: 50/35lb DB, 185/125lb BB, and 20/14lb WB (RX)
L1: 35/25lb DB, 135/95lb BB, and 14/10lb WB

Athlete Notes:
-Today’s workout should be doable in the allotted time, you’ll just need to continue
-These are high volume reps, but you will have Bike breaks before you get back into your next set. Scale your weight so you can complete each set unbroken.
-On the Bike, make sure you pick a pace that is challenging, but something you can maintain throughout the duration of the workout.

Score = Time


Thursday
Skill
Rope Climb

10 min AMRAP
Complete 1-2 Rope Climbs, followed by a 1:00 minute Plank

If you are still working on your Rope Climb, use this time to practice

WOD – for time, 20 min cap
250 Russian Kettlebell Swings
Every time you break, complete a 400m Run

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

Athlete Notes:
-This will be a difficult WOD to complete. You should try to hang on for larger sets but expect to run at least 5 times.
-Another approach to consider is picking a rep count at the beginning (e.g. 30-40 reps) and maintaining that throughout the duration.
-The movement is Russian Kettlebell Swings rather than American, so the weight will feel a little bit lighter today.

Score = Time


Friday
Skill
Double Unders

Complete a 10 min EMOM of 30 seconds on / 30 seconds off.

WOD – for time, 14 min cap
60 Air Squats
30 Dual Dumbbell Shoulder To Overhead
15 Burpee Bar Touches
40 Air Squats
20 Dual Dumbbell Shoulder To Overhead
10 Burpee Bar Touches
20 Air Squats
10 Dual Dumbbell Shoulder To Overhead
5 Burpee Bar Touches

Cash out (to be completed as a group):
100 Blank Bar Bicep Curls

L3: 70/50lb and 30-20-10 Pistols instead of Air Squats
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-Today, the priority with this workout is to complete the Dumbbell Shoulder To Overhead reps within minimal sets. Secondary to that, focus on your overall time to complete the workout.
-Don't underestimate the difficulty of the Air Squats and Burpees, be ready for those reps to be challenging and work hard to keep moving through them.

Score = Time