Monday
Strength
Back Rack Lunge

Complete a 4x10 increasing weight with each set.

WOD – 4 rounds, 28 minutes
7:00 minutes to complete:
20/14 Calories on Echo Bike  (or 30/24 Calories on a C2 Bike)
25 Wall Balls
20 Pull-Ups
15 Burpee Box Jump Overs

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Score = Slowest Round


Tuesday
WOD – 35 minutes

Part A: 5 rounds for time
20 Kettlebell Swings
400m Run

Rest 2:00 minutes

Part B: AMRAP in remaining time
30 Alternating V-Ups
200m Medball Run
500m/400m Row

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

Score 1 = Time on Part A
Score 2 = Total Meters Rowed


Wednesday
Strength
Back Squat

1 x 10 at 60%
1 x 8 at 65%
1 x 6 at 70%
1 x 6 at 75%
1 x 6 at 80%

WOD – 10 rounds, 20 min

1:00 minute on / 1:00 minute off
2 Wall Walks
4 Deadlifts
Max Double Unders in remaining time

L3: 275/185lb
L2: 225/155lb (RX)
L1: 155/105lb

Athlete Notes:
-Think about this as 10 sprint efforts. You are looking to have, at a minimum, 20 seconds to accumulate Double Unders.
-With this in mind, you need to move quickly on the Wall Walks, Deadlifts, and transitions. Aim for ~15-20 seconds on Wall Walks, and ~10-15 seconds for Deadlifts.

Score = Total Double Under Reps


Thursday
Strength
Snatch

Option 1: Complete a 7x3 touch-and-go starting at 50% and increasing.
Option 2: Work with coach on technique work.

WOD – 15 min ascending ladder
Calories on Echo Bike (2-4-6…)
Cluster (1-2-3…)

E3MOM: 1-2 Rope Climbs

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

Score = Total Reps of Calories + Clusters


Friday
Strength
Push Jerk

7 rounds
Every 90 seconds complete 5 reps and increase weight

WOD – 20 minute AMRAP
Max Rep Strict Pull-Ups
Double Rep Push-Ups
Quadruple Rep Air Squats

No Levels today

Athlete Notes:
-If you can’t do 3+ Strict Pull-Ups, switch to Kipping Pull-Ups. And if you can’t do 3+ Kipping Pull-Ups, then switch to Elevated Ring Rows.
-Don’t be afraid to rest before you start your next round of work, you are aiming to get the largest set of Pull-Ups as possible.

Score = Total Strict Pull-Up Reps

Monday
Strength
Front Squat

Spend 10 minutes to find a heavy single (or new 1RM max). Then decrease by 20% and complete a 5x5.

WOD – for time, 14 min cap
21 Power Snatches
150 Double Unders / 300 Single Unders
15 Power Snatches
100 Double Unders / 200 Single Unders
9 Power Snatches
50 Double Unders / 100 Single Unders

Extra Challenge: If you finish early, consider going back up the ladder until time.

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

Score = Time


Tuesday
Strength
Bench

3x3 at 75%-80%
3x2 at 80%-85%
3x1 at 90%+

WOD – 20 min ascending ladder (5-10-15-20…)
Bike
Kettlebell Swings
Dumbbell Push Press

After each round, completed a 300m/250m Row

L3: 70/53lb KB and 70/50lb
L2: 53/35lb KB and 50/35lb (RX)
L1: 35/26lb KB and 35/25lb

Score = Time


Wednesday
Strength
Handstand Push-Ups and Famers Carry

16 minutes, alternating back and forth:
45 seconds of max HSPUs / 15 second transition
45 seconds of heavy Farmers Carry / 15 second transition

WOD – for time, 22 min cap

5 rounds:
10 Back Squats (from the ground)
10 Toes To Bar

Rest 3:00 minutes

5 rounds:
20 Wall Balls
20 Abmat Sit-Ups

L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb


Thursday
Skill
Kipping Work

Option A: 10 min EMOM
Pick a rep count that you can be consistent with, staying consistent on quality form

Option B: 10 min to practice

WOD – 8 rounds for time, 16 min cap
12 Box Jump Overs
9 Dual Dumbbell Clean and Jerks
6 Deadlifts

Cash out: 100 Bicep Curls

L3: 70/50lb DB and 255/175lb BB
L2: 50/35lb DB and 225/155lb BB (RX)
L1: 35/25lb DB and 185/125lb BB

Score = Time


Friday
WOD – for time, 45 min cap
100m Run
50 Burpees
200m Run
100 Push-Ups
300m Run
150 Lunges
400m Run
200 Air Squats
300m Run
150 Lunges
200m Run
100 Push-Ups
100m Run
50 Burpees

No levels today

Score = Time

Monday
Strength
Hang Power Clean

Complete a 5x5. Start at 65% of your 1RM and increase with each set.

Today’s focus is to cycle the weight, completely all 5 reps unbroken.

WOD – for time, 18 min cap
2 Front Squats*
50 Burpees
4 Front Squats*
40 Kettlebell Swings
6 Front Squats*
30 Sit Ups
8 Front Squats*
20 Ring Dips
10 Front Squats*
1000m Row

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

*Front Squats should be done around 80%-85% of your 1RM (from the rack)

Score = Time


Tuesday
Skill
Double-Unders

10 minutes to complete as many unbroken sets of 30 reps as possible. If you are still working on this skill, use this time to practice.

WOD – for time, 24 min cap
200m MB Run
30 Pull-Ups
30 Dumbbell Snatches (15/15)
200m MB Run
26 Pull-Ups
26 Dumbbell Snatches (13/13)
200m MB Run
22 Pull-Ups
22 Dumbbell Snatches (11/11)
200m MB Run
18 Pull-Ups
18 Dumbbell Snatches (9/9)

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

Athlete Notes:
-The primary goal today is to complete this work under the time cap but the secondary goal is to complete each arm of the Dumbbell Snatch unbroken.
-Remember that you have to complete all the desired reps of the Dumbbell Snatch on one side before swapping to the other side. This workout is very much a grip focused workout.
-Break the Pull-Up work up early and often to ensure you can cycle the dumbbell for bigger sets.

Score = Time


Wednesday
Strength
Deadlift

3x3 at 80%-85%
3x2 at 85%-90%
3x1 at 90%-95%

WOD – 20 minute EMOM:
Minute 1: 400m/300m C2 Bike
Minute 2: 8-12 Kipping Handstand Push-Ups
Minute 3: 12 Jump Squats (as high as possible)
Minute 4: 16 Single Dumbbell Box Step-Ups
Minute 5: Rest

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

Score = Slowest Time on Bike


Thursday
Partner WOD – 40 min

Partner A completes a 4 minute AMRAP of:
15 Russian Twists
12 Wall Balls
9 Back Rack Lunges
6 Renegade Rows

Partner B:
4 minutes on Rower

Switch every 4 minutes

L3: 35/25lb Plate, 25/20lb WB, 115/75lb BB, 70/50lb DB
L2: 25/15lb Plate, 20/14lb WB, 95/65lb BB, 50/35lb DB (RX)
L1: 15/10lb Plate, 14/10lb WB, 75/55lb BB, 35/25lb DB

Athlete Notes:
-Consider the Row your recovery. Row slow and steady and focus on getting your heart rate down during this period. When you get back to the AMRAP, go hard.
- There is a lot of equipment today. You and your partner should work together to determine the weights you want to use for each movement.

Score = Total Rounds + Reps (do not count the Cals on Rower)


Friday
Strength
Pause Squat

Complete a 5x5 pausing for 2 seconds in the hole (bottom of the squat).

Today’s work is intended to be lighter than your normal back squat, starting at 50% of your 1RM and working up to 70%.

WOD – 2 rounds, 28 min

5 minute to complete:
400m Run

In the remaining time, AMRAP of:
10 Shoulder To Overhead and 10 Toes To Bar

Rest 2:00 minutes

5 minute to complete:
25/18 Calorie Echo Bike

In the remaining time, AMRAP of:
10 Hang Power Cleans and 10 Toes To Bar

Rest 2:00 minutes

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

Score = Total Reps of Bar Work + TTB

Monday
Strength
Strict Press

Complete a 5x5 at 70%-75% of your 1RM. Then complete a 3x3 at 75%-80% of your 1RM. Take ample rest between sets.

WOD – 4 rounds, 16 minutes

3:00 minutes on / 1:00 minute off

200m Run
3-5 Wall Walks / 12-15 HSPUs
Max Dual Dumbbell Thrusters in remaining time

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

Score = Total Thrusters


Tuesday
Conditioning
Bike Sprints

10 second sprint / 50 second rest
20 second sprint / 40 second rest
30 second sprint / 30 second rest

Repeat 2 more times

WOD – 2 rounds for time, 15 min cap
30/24 Calorie Row
25 Toes To Bar
20 Deadlifts
15 Burpees

If you want an extra challenge today, double the reps and just do one round.

L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb

Score = Time


Wednesday
Strength
Hang Snatch

Every 90 seconds, for 8 rounds, complete 3 reps, starting at 60% and increasing in weight every other set.

WOD – 20 minute AMRAP
1 Clean and Jerk  (75% of your 1RM)
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

No levels today

Score = Rounds + Reps


Thursday
Strength
Bench Press

Round 1
Starting at 50%-60% of your 1RM, complete 7 reps lowering the barbell only halfway. Then complete 7 reps from the bottom position to halfway up. Then complete 7 full reps.

Round 2 and 3
Increase weight and reduce reps to 5/5/5

Round 4 and 5
Increase weight and reduce reps to 3/3/3

WOD – descending ladder for time, 21 min cap
50-40-30-20-10
Box Jump Overs
Kettlebell Swings
Jump Lunges


Friday
WOD – for time, 35 min cap
400m Run
50 Overhead Squats
50 Front Squats
50 Back Squats
400m Run
50 Strict Press
50 Push Press
50 Push Jerk
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
400m Run

No levels today – use a blank bar (45/35lb)

Score = Time

Monday
WOD – 3 rounds for time, 40 min cap
30 Squat Clean
30 Pull-Ups
800m Run

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

Score = Time


Tuesday
Strength
Push Press

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

WOD – 14 min AMRAP
10/8 Calorie Row
10 Bench Press
10 V-Ups

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

Score = Rounds + Reps

Accessory Work – 12 rounds, 6 min
20 seconds on / 10 seconds off
Alternate between Russian Twists and Hollow Holds


Wednesday
Strength
Bent Over Row and Bicep Curls

Complete a 6x8 Bent Over Row at a challenging weight, followed by 8 Alternating Dumbbell Curls on each arm.

WOD – 15 min ascending ladder (2, 4, 6…)
Single Dumbbell Box Step Ups
Box Jumps
Kettlebell Swings

E3MOM: Wall Walks

L3: 70/50lb DB, 70/53lb KB, and 3 Wall Walks
L2: 50/35lb DB, 53/35lb KB, and 2 Wall Walks (RX)
L1: 35/25lb DB, 35/26lb KB, and 1 Wall Walk

Score = Total Reps


Thursday
Strength
Ring Dips

Complete a 5 min EMOM, pick a rep count you can be consistent with. Rest 3:00 minutes.
Then, with a partner, complete as many Ring Dips as possible in 3:00 minutes, alternating back and forth is needed.

WOD – for time, 15 min cap
21-15-9
Deadlifts
Bar Facing Burpees

50 Double Unders / 100 Single Unders after each round

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

Score = Time


Friday
Skill
Rope Climb

Option A: Complete 1-3 Rope Climb every 90 seconds for 6 rounds
Option B: Use this time to practice

WOD – 4 rounds

3 minute AMRAP
15 Toes To Bar
10 Overhead Squats
Max Calories on Echo Bike in the remaining time

Rest 90 seconds between rounds

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

Score = Total Calories