Monday
Strength
Bench Press

2x8 at 70%-75%
2x6 at 75%-80%
2x4 at 80%-85%
2x2 at 85%-90%

WOD – 5 rounds, 25 min
Every 5:00 minutes, complete the following:
6 Front Squats
12 Toes To Bar
20/14 Calories on Echo Bike

L3: 80% of 1RM Clean
L2: 75% of 1RM Clean (RX)
L1: 70% of 1RM Clean

Score = Slowest Set


Tuesday
Skill
Rope Climb

If you don’t have a Rope Climb, use this time to learn and practice.
If you are becoming proficient, complete 1-2 Rope Climbs every minute for 8 rounds.
If you are experienced, work on completing your Rope Climbs with as few pulls as possible.

WOD – 7 rounds for time, 20 min cap
7 Handstand Push-Ups
7 Deadlifts
7 Hang Power Cleans
7 Push Press

Rest 1:00 minute between sets

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

Score = Time


Wednesday
Conditioning
Wall Ball “Death By”

9 min Death By:
Minute 1: 3 Wall Balls
Minute 2: 6 Wall Balls
Minute 3: 9 Wall Balls
Minute 4: 12 Wall Balls
Minute 5: 15 Wall Balls
Minute 6: 18 Wall Balls
Minute 7: 21 Wall Balls
Minute 8: 24 Wall Balls
Minute 9: 27 Wall Balls

WOD – 16 min AMRAP
40 Double Unders / 60 Single Unders
5 Power Snatches
Pull-Ups (2-4-6…)

L3: 115/75lb + Chest To Bar
L2: 95/65lb (RX)
L1: 75/55lb

Score = Total Rounds + Reps


Thursday
WOD – for time, 40 min cap
1600m Run
20 Farmers Carry Lunges
20 Kettlebell Swings

1200m Run
40 Farmers Carry Lunges
40 Kettlebell Swings

800m Run
40 Farmers Carry Lunges
40 Kettlebell Swings

400m Run
20 Farmers Carry Lunges
20 Kettlebell Swings

L3: 35/25lb DB and 70/53lb KB
L2: 30/20lb DB and 53/35lb KB (RX)
L1: 25/15lb DB and 35/26lb KB

Score = Time


Friday
Strength
Back Squat

Completed a set every two minutes:
3x5 at 65%-70%
3x4 at 70%-75%
2x3 at 75%-80%
2x2 at 80%-90%

WOD – 18 min

Part A – 3 rounds (2:00 minutes on / 1:00 minute off)
18/14 Calorie Row
Max Burpee Box Jump Overs in remaining time

Part B – 3 rounds (2:00 minutes on / 1:00 minute off)
12 Burpee Box Jump Overs
Max Calorie Row in remaining time

No levels today

Score A = Total Burpee Box Jump Over Reps (from Part A)
Score B = Total Calories on Rower (from Part B)

Monday
WOD – 35 min EMOM
Minute 1: 8/5 Calories on Echo Bike
Minute 2: 1 Round of DT*
Minute 3: 8/5 Calories on Echo Bike
Minute 4: 60 Seconds of Max Russian Kettlebell Swings
Minute 5: Rest

L3: 155/105lb and 80/62lb KB and 10/7 Cals on bike
L2: 135/95lb and 70/53lb KB (RX)
L1: 95/65lb and 53/35lb KB

*One round of DT = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks

Score = Total Kettlebell Swings


Tuesday
Skill
Kipping Pull-Ups

8 minute EMOM
0:00-4:00: Complete a set every 30 seconds, pick a smaller rep count that you can maintain
4:00-8:00: Add 70% to your rep count and complete this every minute

Rest 2 minutes, then complete 1 set of max Pull-Ups.

If you are working on your Pull-Up or kipping, use this time to learn and practice.

WOD – 5 rounds, 20 min
3 minute to complete:
300/250m Row
20/15 Push-Ups
Max Wall Balls in remaining time

1:00 min rest between rounds

L3: 25 Push-Ups
L2: As Written (RX)
L1: Scaled Push-Ups

Score = Total Pistol Squats


Wednesday
Strength
Hang Power/Squat Clean

5 sets of 3 Hang Power Cleans into 2 Hang Squat Cleans. Start at 40% of your 1RM and add weight after each set.

WOD – 4 rounds for time, 14 min cap
15 Kettlebell Sumo Deadlift High-Pulls
30 Alternating V-Ups
60 Double-Unders / 100 Single-Unders

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

Score = Time


Thursday
Strength
Hang Power Snatch

Complete a 7x4 starting at 50% of your 1RM and increasing weight.

WOD – 10 rounds for time, 20 min cap
3 Devil’s Press
10 Dual Dumbbell Reverse Suitcase Lunges
20 Air Squats

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

Score = Time


Friday
Strength
Back Squat and Box Jumps

Complete 5 sets of 7 Back Squats at 70%-80% directly into10 Box Jumps

WOD – for time, 18 min cap
400m Run
25 Toes To Bar
15 Power Cleans
50 Dual Dumbbell Box Step-Ups
15 Power Cleans
25 Toes To Bar
400m Run

L3: 155/105lb BB and 70/50lb DBs
L2: 115/75lb BB and 50/35lb DBs (RX)
L1: 95/65lb BB and 35/25lb DBs

Score = Time

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.