Monday
Strength
Deadlift

Complete a 5x5 at 75% - 80%.
Light 200m jog or 90 sec on a bike between sets, this is your recovery time.

WOD - 19 min ladder

Part A - 8 min ascending ladder
2-4-6-8-10-12.. of:
Wall Balls
Box Jumps

Complete 4 Burpees after each round

3:00 Rest

Part B - 8 min ascending/descending ladder
15-10-5-10-15-20-25… of:
Front Squats
Toes To Bar

Complete 4 Burpees after each round

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 Reps


Tuesday
Strength
Hang Power Snatch

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

WOD – 16 min Tabata
Kettlebell Swings
Sit-Ups
Jump Lunges
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

Score = Total Reps


Wednesday
Strength
Strict Press

Complete the following, aiming for a 60 - 90 seconds of rest between sets.
3x3 at 80%
3x2 at 85%
3x1 at 90%

WOD - 5 rounds, 17:30 min
90 seconds on / 2 minutes off:
15/10 Calorie Row
Max reps of Bench Press in remaining time (40% - 50% of your 1RM)

L3: 20/14 Calories
L2: 15/10 Calories (RX)
L1: 10/7 Calories

Score = Max Reps Completed


Thursday
WOD - 3 rounds, 38 minutes

10 min AMRAP
40/30 Calorie on Echo Bike
Max Rounds of Cindy in remaining time

4 minute rest between rounds

Score = Total Rounds + Reps of Cindy


Friday
Skill
Double Unders

Flight Simulator - 13 min cap
Double Unders (5-10-15-20…45-50-45…20-15-10-5)

If you are still working on your DUs, use this time to practice.

WOD - 5 rounds for time, 16 min cap (“DT”)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

L3: 155/105lb (RX)
L2: 115/75lb
L1: 95/65lb

Score = Time

Monday
Strength
Back Squat

10 min EMOM
Complete 3 reps every minute on the minute starting at 65% and increasing to 80% - 85% over the 10 minute period.

WOD A – for time, 10 min cap
30/24 - 24/20 - 18/16 - 12/9
Calorie Row
Jump Lunges (on each leg)

Rest 3:00 minutes

WOD B – for time, 10 min cap
18 - 15 - 12 - 9
Single Dumbbell Box Step-Overs
Burpee Box Jump Overs

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

Score = No score today


Tuesday
Skill
Rope Climbs & Run

14 min AMRAP
Complete a 200m run, followed by 1-2 Rope Climbs, and repeat. No need to speed through this, just maintain a steady pace.

If you are newer to climbing the rope, use this time to learn and practice.

WOD - for time, 16 min cap
6 Hang Power Cleans
9 Toes To Bar
12 Push-Ups

Pick a comfortable starting weight for your Power Clean and increase weight with each round.

Starting Weight:
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb

Score = Heaviest Weight Completed


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

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

L3: 70/53lb KB, 225/155lb BB, and 25/20lb WB
L2: 53/35lb KB, 185/125lb BB, and 20/14lb WB (RX)
L1: 35/26lb KB, 135/95lb BB, and 14/10lb WB

Athlete Notes:
-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

WOD – for time, 23 min cap

1 Mile Run

Rest 3 minutes

21 - 15 - 9
Thrusters
Pull-Ups

(We call this the Carter Special.)

Score = Time

Accessory Work - pick your poison:
Ab Lab
Recovery Bike
Bi’s and Tri’s


Friday
Strength
Bench Press

5x5 at 70%
3x3 at 80%

WOD - 14 min AMRAP
5 Renegade Rows
7 Dual Dumbbell Snatch
50 Double Unders / 100 Single Unders

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

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

Score = Rounds + Reps

Monday

Strength
Strict Press and Push Press

Complete 6 sets of:
3 Strict Press into 4 Push Press

Starting at 60% of your 1RM strict press and increasing with each set.

WOD – 16 min AMRAP

Buy-in:
800m Run

6 Toes To Bar
7 Hang Power Cleans
8 Box Jumps

Cash Out:
800m Run

(Final Cash Out run is completed at the 16 minute mark.)

L3: 135/95lb
L2: 95/65lb (RX)
L1: 75/55lb

Score = Total Rounds + Reps (of movements only, Runs don’t count)


Tuesday

Strength
Deadlift

Complete 5x5 at 75%-85%

WOD – 16 min partner ascending adder

Partner 1:
3-6-9-12-15...
Wall Balls

2-4-6-8-10…
Burpees

Partner 2:
Max Calorie Row

Partners switch every 4 minutes. Each round always starts back and 3 Wall Balls and 2 Burpees.

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

Score = Total Reps + Calories Rowed


Wednesday

Strength
Strict Pull-Ups
 

Complete 5 sets of:
Submaximal set of strict pull-ups, directly into a submaximal set of kipping pull-ups, always leaving a few in the tank

WOD – 14 min AMRAP
3 Wall Walks
10 Alt V-ups
15 Squat Jumps
50 DUs / 100 SUs

No Levels Today

Score = Total Rounds + Reps


Thursday

Marathon WOD – 35 min AMRAP
10 Kettlebell Swings
10 Goblet Squats
10 Push-Ups
45 Second Plank & Wall Sit (alternating back and forth)

Find a Frenemy
Pick a card from the deck. Your frenemy will complete those calories on the Echo Bike times 5/4 while you do the work. Once those calories have been completed, they now get to pick a card for you. Cards will range from 4-8 with 3 face cards in the deck equaling 10 points each and 1 Joker that is worth 15. Multiply your card by 5/4, and that is your calorie count. You can then put that card back on the floor anywhere you like.

Max time on a bike is limited to 7 minutes.

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

Score = Rounds + Reps (Plank = 1 Rep)


Friday 2/7

Strength
Hang Power Snatch

Complete 6x3 starting at 50% and increasing with each set

WOD – 7 rounds, 14 min

E2MOM

10 Thrusters
10 Front Rack Lunges
Max Sit-Ups until the 1:30 minute mark

Level 3: 115/75lb
Level 2: 95/65lb (RX)
Level 1: 75/55lb

Score = Total Sit-Up Reps

Monday
Strength
Back or Front Squat

2 x 5 at 65%
2 x 4 at 75%
1 x 4 at 80%
1 x 4 at 85%

WOD – 5 rounds for time, 20 min cap
400m Run
8 Deadlifts
6 Hang Power Cleans
4 Shoulder To Overhead

Athlete Notes:
-Today is intended to be slightly heavier than normal. Don’t be afraid to challenge yourself and break up the lifts into 2 sets.

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

Score = Time


Tuesday
Skill
Kipping Pull-Up

Complete 1 round of max Kipping Pull-Ups. Then reduce that by 40%-50% and complete an additional 4-5 sets. If you are proficient at Pull-Ups, consider challenging yourself with Chest To Bar or Muscle-Ups today. If you are still working on your Pull-Up, use this time to practice.

WOD – 4 rounds, 18 min

3:00 minutes on / 1:30 minutes off

500/400m C2 Bike
10 Burpee Box Jump Overs

Max Box Step-Ups in remaining time (in round 1 and 3, use a single Dumbbell, in round 2 and 4, complete unweighted)

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

Score = Total Box Step-Up reps


Wednesday
Skill
Handstand Push-Ups

10 minutes to complete as many sets as possible (of 4/3 reps), taking as much break as needed between sets. If you don’t have your HSPU, use this time to practice.

WOD – 3 rounds for time, 21 min cap

2 rounds of:
12 Back Rack Lunges
16 Jump Lunges

Then,
25/20 Calorie Row

Rest 2:00 between rounds

Athlete Notes:
-If the Lunges become too much, do them all unweighted or switch to Squats.

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

Score = Time


Thursday
WOD – 40 min AMRAP

200m Run*
10 Toes To Bar
20 Sit Ups
30 Double Unders

200m Run*
10 Russian Kettlebell Swings
20 Alternating Hang Dumbbell Snatch
30 Alternating V-Ups

*Add 100m with each additional round

L3: 80/62lb KB and 70/50lb DB
L2: 70/53lb KB and 50/35lb DB (RX)
L1: 53/35lb KB and 35/25lb DB

Score = Rounds + Reps (100m Run = 10 reps)


Friday
Strength
Power Clean

5 rounds
Every 1:30 minutes, complete 3 reps starting at 65% and increasing each round.

WOD – 13 min AMRAP
8 Dual Dumbbell Thrusters*
6 Renegade Rows

Cash Out: 50/35 Calorie on Echo Bike

*If you prefer to use a barbell, RX weight would be 115/75lb.

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

Score = Total Reps

Reminder: Lift and Sip at 6:30pm tonight (the 5:30pm class is cancelled). Look forward to seeing you all there!

Monday
WOD – 5 rounds for time, 50 min cap
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Russian Kettlebell Swings

L3: 50/35lb and 70/50lb and 6 rounds
L2: 35/25lb and 53/35lb (RX)
L1: 25/15lb and 35/26lb

Score = Time (or Cap + Total Reps)


Tuesday
Conditioning
Bike Work

Partner A starts with the Echo Bike, while Partner B starts with the C2 Bike, after 8 minutes partners will switch

Echo Bike: 8 rounds of 20 second sprint / 40 seconds recovery

C2 Bike: 4000m/3400m

WOD – 13 min ascending ladder
2-4-6-8… of:
Toes To Bar
Hang Clean and Jerks
Wall Balls

L3: 115/75lb and 25/20lb
L2: 95/65lb and 20/14lb (RX)
L1: 75/55lb and 14/10lb

Score = Total Reps


Wednesday
Strength
Farmers Carry

16 minutes
45 seconds on / 15 seconds off

Alternate between Farmers Carry and Hollow Rock or Wall Sit.

WOD – 20 min EMOM
Minute A: 14/11 Calorie Row
Minute B: 30 Plate Russian Twists  
Minute C: 50 Double Unders / 75 Single Unders
Minute D: 200m Run
Minute E: Rest

L3: 35/25lb
L2: 25/15lb (RX)
L1: 15/10lb

Score = Slowest Row Time


Thursday
Strength
Snatch

Use the first 6 minutes building up to your desired starting load, then complete 6-8 sets of 1 Power Snatch and 1 Squat Snatch.

Start at 70% and increase. The percentage is based on your Power Snatch.

WOD – for time, 20 min cap

42 Calorie on C2 Bike
21 Pull-Ups
42 Air Squats
21 Push-Ups / 12 Burpees

30 Calorie on C2 Bike
15 Pull-Ups
30 Air Squats
15 Push-Ups / 9 Burpees

18 Calorie on C2 Bike
9 Pull-Ups
18 Air Squats
9 Push-Ups / 6 Burpees

L3: 32-25-9 C2B Pull-Ups or 12-9-6 Muscle-Ups
L2: As Written (RX)
L1: Ring Rows

Score = Time


Friday
Strength
Single Leg Romanian Deadlift or Bench Press

SLRDL
Complete a 5x7 on each leg at a challenging weight.

Bench Press
Complete a 4x10 starting at 65% and increasing with each set.

WOD – 5 rounds, 25 min

Every 5:00 minutes, complete:
200m Med-Ball Run
10 Handstand Push-Ups
8 Dual Dumbbell Box Step-Ups
8 Handstand Push-Ups
200m Run

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

Score = Slowest Round