Monday
WOD – 36 min EMOM
Minute 1: 8/5 Calories on Echo Bike
Minute 2: 1 Round of Single-Arm Dumbbell DT (left arm)
Minute 3: 8/5 Calories on Echo Bike
Minute 4: 1 Round of Single-Arm Dumbbell DT (right arm)
Minute 5: 60 Seconds of Max Russian Kettlebell Swings
Minute 6: 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

Athlete Notes:
-It’s a long one to open up the week! With the exception of the Kettlebell Swings, this work should take about 45 seconds each minute. Make sure you push hard as there is a minute of built in rest at the end of each round.
-As a reminder, one round of DT consists of 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks.
-Also, the magic number is 10.

Score = Total Kettlebell Swings


Tuesday
Skill
Handstand Push-Ups

Option 1: 8 minutes of max reps, but you must complete your reps in sets of 3 or 4
Option 2: Use this time to practice

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

1:00 min rest between rounds

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

Athlete Notes:
-The goal is to have about 45 seconds of time for Pistol Squats. The pistol is a very challenging movement for many so scaling options include: Supported Pistol Squat (plate under heel, holding onto ring, or plate counterbalance), Box or Band Assisted Pistol Squat, or Darringer Squat.
-The Push-Ups should take about 60 seconds and be completed in 3-4 sets maximum. If you need to scale today, consider adjusting the volume slightly (reduce by 5 reps) or maintain the 20 reps but switch to Knee Push-Ups, Box Push-Ups, Band-Assisted Push-Ups, or Backpack Push-Ups. The intent is to keep the volume high as practice for Murph.

Score = Total Pistol Squats


Wednesday
Skill
Kipping Pull-Ups

10 minutes to complete the following:
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

If you are working on your Pull-Up, use this time to practice

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

Athlete Notes:
-For those that are not familiar, a Devil’s Press is a functional compound movement, combining a burpee with dumbbell snatches for a full-body exercise.
-Today we are focusing on the Reverse Lunge in order to hone in on the hamstrings and glutes.
-While this is a for time workout, do not comprise quality over quantity. Keep your form and standards strong.
-Again, lots of Murph prep going on here with the Pull-Ups and Air Squats today. :)

Score = Time


Thursday
Strength
Power Snatch

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

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

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

Athlete Notes:
-Today is a cardio-focused workout. Focus on moving quickly and efficiently.
-If you complete the work early, hop on a Bike until the time cap.

Score = Time


Friday
Strength
Bulgarian Split Squat

Complete 4x8 on each leg, increasing in weight at least once.

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

Athlete Notes:
-This is intended to be a sprint chipper workout. The goal is to get as far through as you can before you reach the time cap. Completing the workout will be challenging considering the volume of reps.
-Don’t shy away from the Run today. You will have to take breaks during the Toes To Bar and Cleans so use the Run to make up some of this time.
-Keep in mind, the Step-Ups might feel extra spicy today after the Bulgarian Split Squat work.

Score = Time

Monday
Strength
Deadlift

20 minutes to establish a 3RM Deadlift, taking ample rest between sets. The 3RM should be a touch-and-go, unbroken set.

WOD – 3 rounds for time, 15 min cap
30 Overhead Squats
60 Abmat Sit-Ups

L3: 75/55lb
L2: 65/45lb (RX)
L1: 45/35lb

Athlete Notes:
-Today we have a classic CrossFit couplet with one of the our more technical movements in high-volume. The primary objective is to complete it under the time cap. To do so, you need to average 5 minutes per round. With this in mind, the Overhead Squat load should be one you can cycle for large sets, ideally 10-15 reps at a time so adjust the load accordingly today. (If Overhead Squats are not your jam, feel free to sub in Front Squats instead.)
-The Sit-Ups will be a limiter as they will make the Overhead Squats more difficult so be sure to have a plan on how to break those reps up as needed.

Score = Time


Tuesday
WOD – 40 min E2MOM
30/24 Calorie Row
25 Burpees
20/16 Calorie Echo Bike
15 Burpee Box Jump Overs

No levels today
 
Athlete Notes:
-There’s not a lot to say about this one, just survive. :) The duration of this work is long and your goal is to
keep moving.
-If you are struggling to complete the reps/calories within the 2:00 minutes, decrease slightly so you have
~30 seconds of rest.

No score today


Wednesday
Strength
Farmers Carry

Complete 4 rounds of a 200m Farmers Carry (down to the end of the block and back). Make sure you pick a weight that you will not have to set down.

WOD – for time, 26 min cap

10 Chest To Bar Pull-Ups
200m Run

10 Chest To Bar Pull-Ups
25 Alternating V-Ups
400m Run

10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Lunges
600m Run

10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Lunges
100 Kettlebell Swings
800m Run

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

Athlete Notes:
-This chipper format today resembles the Zachary Tellier Hero WOD but the movements are different. The volume is high with 315 reps and 2000 meters. The key to this workout is a steady pace and efficient transitions.
-The Chest To Bar Pull-Ups should be completed in 1-2 reps maximum so scale as needed to make this happen.
-Should you want to scale the American Kettlebell Swing to a Russian Kettlebell Swing, just make sure you increase your Kettlebell weight.

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 minutes
5:00 minutes to complete:
1000m C2 Bike
5 Squat Cleans
100 Double Unders / 200 Single Unders

L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb

Athlete Notes:
-The primary objective today is to complete each round in under 4:00 minutes so you are getting roughly 1:00 minute of rest.
-Make sure you're moving with intensity at each movement.
-On the Cleans, select a load that is moderate to heavy (~70%-72% of your 1RM) but one you know you can move for relatively quick single reps. If you select a weight that is too heavy, it doesn’t allow you to keep moving.

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 Strict Ring Dips
16 Alternating Dumbbell Snatches
10 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatches

L3: 75/55lb
L2: 55/40lb (RX)
L1: 40/30lb

Athlete Notes:
-Big upper body workout today with the focus being on developing your upper body pressing strength in multiple movements.
-Today’s primary focus should be on the gymnastics work and challenging yourself with the scaling options. Secondary to that, select a load for your Dumbbell Snatches you can complete the desired reps within two sets maximum. Consider playing around with a slightly heavier dumbbell than usual.
-On the Ring Dips, scale to Band Assisted Ring Dips if needed.
-On the Strict Handstand Push-Ups, scaling options are as follows: 10 Kipping Handstand Push-Ups, 4 Wall Walks, or 10 Box Pike Handstand Push-Ups.

Score = Time

Monday
Strength
Front Squat

10 minute EMOM
5 Front Squats

Minute 1-3: 60%
Minute 4-6: 65%
Minute 7-8: 70%
Minute 9-10: 75%

WOD – 5 rounds for time, 22 min cap
10 Chest To Bar Pull-Ups
18 Single Arm Dumbbell Clean and Jerks (switch hands at 9 reps)
24/18 Calorie Row

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

Athlete Notes:
-Classic CrossFit Triplet today.
-The primary objective is to complete this workout under the time cap. With that in mind, you should be aiming for sub 3:00 minute rounds.
-On the Chest To Bar Pull-Ups, make sure you can complete each round within two sets maximum. The reps must be kipping today, no butterfly. If you need to scale to achieve this, consider reducing the volume of adjusting to regular Kipping Pull-Ups, Band-Assisted Pull-Ups, or Ring Rows.
-On the Dumbbell Snatches, select a load that allows you to complete each round unbroken.

Score = Time


Tuesday
WOD – 44 minutes

Part A – 18 minutes

3 rounds of:
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 - 22 minute AMRAP
10 Renegade Rows
20 Russian Kettlebell Swings
30 Alternating V-Ups
40 Double Unders / 80 Single Unders

Complete a 200m Run after each movement

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

Athlete Notes:
-Part A will be very challenging today, which will make Part B harder.
-For the Bike work, if you are advanced, add 2 additional calories.
-On the AMRAP, just move through this work at a steady pace using the Run as your recovery movement.
-If you are not proficient at Double Unders, today is a good time to practice. Work on this skill for ~45 seconds and then head to your 200m Run.

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)

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

Athlete Notes:
-Very lower body dominant workout today.
-The flow is to complete 20 Wall Balls then 10 Deadlifts, then 18 Wall Balls then 9 Deadlifts, so on and so forth until you complete 2 and 1.
-For the majority of sets you should be able to complete the desired reps unbroken. Both movements aren't overly heavy however, the volume is quite high.
-Be mindful that the workout doesn't really start until after the set of 14 & 7 reps. So be patient working through those sets and then pick-up the intensity from 12 & 6 onwards.

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 on technique.

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

Athlete Notes:
-The primary objective for this workout today is to complete it under the time cap. This will be an average of 4:30 minutes a round which is very achievable.
-This is a great opportunity to challenge yourself with both the loading of the Snatch and also your Handstand Push-Up scaling. Ideally you should be aiming to select a load that will be tough, but you can maintain consistent single reps on. (Reminder, if you’re dropping today, please grab pads.)
-For The Handstand Push-Ups, look to select a scaling option that will allow you to complete the 14 reps within no more than 3 sets maximum.
-The Box Jumps are where you can make up time, so don't settle on a slow pace here, aim to have some intensity here.

Score = Time


Friday
Strength
Reverse Lunge

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

WOD – for time, 18 min cap

10-20-30 of:
Dual Dumbbell Thrusters
Toes To Bar
Burpee Bar Touches

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

Athlete Notes:
-The primary goal for this workout is to complete it under the time cap.
-During this workout the Thrusters & Toes To Bar are the main movements you need to develop a break-up strategy around.
-On the Burpees, the goal should be just to not stop moving. Especially since you will be breaking up both the Thrusters and Toes To Bar, particularly in the later rounds.

Score = Time

Monday
Strength
Ring Dips & Bent Over Row

5 rounds:
1 set of submaximal Ring Dips
8 Bent Over Row

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

Athlete Notes:
-The focus today is to get as far as you can into the ascending ladder. A great goal to shoot for here is to get into the round of 14 reps.
-You should aim to complete the Sit-Ups reps fairly quickly to maximize your time on the Dumbbell and Burpees. Make sure these are taking no longer than 2:30 minutes.
-When selecting your Dumbbell weight, please select a load you can complete every set unbroken. This is an important aspect of the workout to ensure you keep moving and can achieve the best score possible.

Score = Total Reps (including the Sit-Ups)


Tuesday
Strength
Back Squat

Complete the following, taking ample rest between sets.

2x3 at 75%
2x3 at 80%
2x3 at 85%+

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

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

Athlete Notes:
-Today we have the classic benchmark “Helen”. This is intended to be a hard and fast workout. One where you really shouldn't think too much but just focus on one movement & one round at a time.
-When tackling this workout, consider breaking the Kettlebell Swings at 13 and then continue on until 21.
-On the Pull-Ups, these should be completed in 2 sets maximum so scare as needed. Scaling options include reduced reps, Band-Assisted Pull-Ups, or Ring Rows.

Score = Time


Wednesday
Strength
Double Unders

10 minutes to practice this skill. If you are already proficient, complete a 10 minute EMOM, aiming for 40-50 reps each minute.

WOD – 25 min cap

Part A: 10 minute AMRAP
12/9 Calories on Echo Bike
8 Push Ups
4 Deadlifts

Rest 5:00 minutes

Part B: for time
20 Deadlifts
40 Push Ups
60/48 Calories on Echo Bike

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

Athlete Notes:
-The AMRAP is the focus point of the workout today and the for time portion is secondary. On the AMRAP, the primary objective is to accumulate upwards of 5 rounds.
-Remember, to select a load on the Deadlifts that allow you to maintain good form throughout your reps and move efficiently.

Score = Time


Thursday
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 – 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

Athlete Notes:
-Given the higher volume, this workout will test your capacity. It is 150 calories on the Rower, and 75  reps of each movement which is quite significant volume.
-Try to take a bit more conservative on your stronger movement(s) so that you have more energy for your weaker movement(s).
-With the Toes To Bar, try to complete the reps within 3-4 sets. If you need to scale today, start by scaling the rep count down first. If you need to scale further, switch to Straight Legged Raises, Hanging Knee Raises or Alternating V-Ups.

Score = Time


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

L3: 135/95lb and 70/53lb DBs
L2: 115/75lb and 53/35lb DBs (RX)
L1: 95/65lb and 35/26lb DBs

Athlete Notes:
-Today’s WOD is a bit of a Murph prep. However, you can break the work up any way you would like. (For an extra challenge, try going straight through.)
-This is a lot of work to get through so make sure you keep moving and keep transitions efficient.

Score = Time

Monday
Strength
Bench Press

Complete a 3x20 at 65%-70% of your 1RM.

WOD – for time, 15 min cap
100m Run
5 Bar Facing Burpees
5 Thrusters
200m Run
7 Bar Facing Burpees
7 Thrusters
300m Run
9 Bar Facing Burpees
9 Thrusters
400m Run
11 Bar Facing Burpees
11 Thrusters

L3: 185/125lb, 165/115lb, 145/100lb, and 125/85lb
L2: 155/105lb, 135/95lb, 115/80lb, and 95/65lb (RX)
L1: 135/95lb, 115/80lb, 95/65lb, and 65/45lb

Athlete Notes:
-The main focus of this workout is the Bar Facing Burpees and Thrusters. The intention here is to use the Run as your chance to control your breathing and shake out your legs but once you get back to the Burpees and Thrusters, try to increase your effort.
-Be sure to select loads on the Thrusters that will allow you to go unbroken on each set.

Score = Time


Tuesday
Strength
Push Press

Complete a 5x5 at 80% of your 1RM. Take ample rest between sets.

WOD – 5 rounds, 25 minutes

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

Athlete Notes:
-On the odd sets (1-3-5), compete the work as written. On the even sets (2-4), complete the work in reverse order.
-Ideally you should be looking to achieve a minimum of 60 seconds of rest each round.
-When selecting your Clean and Skeleton Row load, you should be able to complete the desired reps unbroken.
-On your Toes To Bar, you should be aiming for 2 sets maximum.
-And try to push the Row as much as possible, those calories should take around or just under a minute to complete.

Score: Slowest Set


Wednesday
Strength
Deadlift

1 x 7 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%

WOD – for time, 14 min cap
40 Overhead Squats
40 V-Ups
40 Russian Kettlebell Swings
25 Overhead Squats
25 V-Ups
25 Russian Kettlebell Swings
10 Overhead Squats
10 V-Ups
10 Russian Kettlebell Swings

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

Athlete Notes:
-The primary objective today is to complete this workout within the time cap.
-During the Overhead Squats, \you should be able to complete the desired volume within 2-3 sets maximum.
-The goal is to stay consistent through the V-Ups and Kettlebell Swings.

Score = Time


Thursday
Strength
Power Snatch

Complete the following, taking adequate rest between sets:
1 x 3 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%-85%

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

Athlete Notes:
-The primary objective today is to complete as many rounds as possible.
-Ideally you should be selecting a load on the Lunges that will allow you to complete the set unbroken every time.
-Calories on the Bike for males are 4-7-10-13-16-19… and Calories on the Bike for females are 3-5-7-9-11-13…

Score = Rounds + Reps


Friday
WOD – 36 minute EMOM
Minute 1: 75 Double Unders
Minute 2: 12 Dual Dumbbell Box Step-Overs
Minute 3: 8 Handstand 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

Athlete Notes:
-Today we're blending both skill and conditioning movements together.
-The focus is volume and sustainability. It’s about working for a longer duration of time at an effort that is sustainable and that allows you to maintain high movement quality.
-On the Double Unders and Handstands, this is a good opportunity for you to challenge yourself in your scaling to develop these skills. If you want, you can simply work for 40ish seconds accumulating reps and just practicing.
-On the Step-Overs, make sure you select a weight you can complete the 12 reps unbroken.
-On the Wall Balls, hang on to these for as close to the full 60 seconds as you can.

Score = Total Wall Ball Reps