Monday
Strength
Bulgarian Split Squat

Complete a 6×8 on each leg, aiming to increase weight every other set.

WOD – 17 min AMRAP
8 Pull-Ups
10 Box Jump Overs
12 Alternating Hang Dumbbell Snatches

E4MOM: 250/200m Sprint Row

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

Score = Rounds + Reps

Tuesday
Strength
Power Clean

Find a heavy Power Clean, then decrease to 80% of that weight and complete a 4×3.

WOD – 2 rounds for time, 22 min cap
400m Run
20 Wall Balls
15 Toes To Bar or 30 Alternating V-Ups

400m Run
15 Wall Balls
10 Toes To Bar or 20 Alternating V-Ups

400m Run
10 Wall Balls
5 Toes To Bar or 10 Alternating V-Ups

L3: 25/20
L2: 20/14 (RX)
L1: 14/10 and Knee Raises

Score = Time

Wednesday
Strength
Power Snatch

20 minutes to work on Power Snatch. Today’s focus is on form so work in sets of two, with the first rep from the hang and the second rep from the ground.

WOD – 5 rounds for time, 20 min cap
8 Renegade Rows
10 Plate Russian Twists (on each side)
15/10 Calories on SkiErg
1:00 Minute of accumulated Wall Sit

L3: 50/35lb DB and 35/25lb Plate
L2: 40/30lb DB and 25/15lb Plate (RX)
L1: 30/20lb DB and 15/10lb Plate

Score = Time

Thursday
Strength
Bench Press

Complete a 5×3 at 80-85% of your 1RM

WOD – for time, 15 min cap

150 Russian Kettlebell Swings

Every 15 reps, complete 7 Goblet Squats. However, every time you have to set your Kettlebell down, you must complete a 200m Run. (Note: it is ok to break, your body will appreciate the momentary recovery Run.)

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

Score = Time

Friday
Strength
Push Press

Complete a 6×6:
2 sets at 65%
2 sets at 70%
2 sets at 75%-80%

Then, complete 1 set of max reps of a Bradford press. (If 1RM Strict Press is greater than 135/95lb, do this at 65/45lb, otherwise use a blank bar.)

WOD – 7 rounds for time, 24 min cap
10/7 Calorie Echo Bike
6 Deadlifts
8 Hang Power Cleans
10 Front Rack Lunges

L3: 115/75lb and 8 rounds
L2: 95/65lb (RX)
L1: 65/45lb

Score = Time

HYROX

Tuesday
WOD 1 – 4 rounds of each, 18 min cap

Partner 1 completes a max distance Row
Partner 2 completes 20 Wall Balls and 20 Med Ball Lunges

Once partner 2 has completed their work, switch.

WOD 2 – for time, 20 min cap
1 Mile Med Ball Run (to the Space Needle) with a partner. Pass the ball back and forth as needed.

When you return, complete:
100 Burpees between the 2 of you in sets of 5. Only one partner works at a time.

Athlete Notes:
-Try for 150 burpees if you are advanced.

Wednesday
WOD 1 – for time, 20 min cap

Partner Bike work YGIG-style. Each partner will complete the following Calories on the Echo Bike:
40/28
30/21
20/14
10/7

While one partner is biking, the second partner should be holding a plank.

WOD 2 – 4 rounds, 20 min cap
1 Leg Crank*
400m Run

*A leg crank is 20 Squats, 20 Lunges, 20 Jump Squats, and 20 Jump Lunges.

Athlete Notes:
-Try for 5 rounds if you are advanced.

Thursday
Mini Sim – 45 minute time cap

400m Run
1000m SkiErg
400m Run
Sled Push Down and Back Twice
400m Run
Sled Pull Down and Back Twice
400m Run
Burpee Broad Jump Down and Back Twice
400m Run
500m Row
400m Run
200m Farmers Carry
400m Run
Med Ball Lunges Down and Back Twice
400m Run
100 Wall Balls

Monday
Skill
Kipping Work

10 min EMOM
Pick a kipping movement or two (Toes To Bar, Pull-Ups, Chest To Bar, Muscle Ups) and select a rep count you can sustain all 10 minutes

WOD – 4 rounds for time, 22 min cap
400m Run
15 Overhead Squats / Front Squat
30 Sit-Ups

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

Score = Time

Tuesday
WOD – 40 min E2MOM
16 Single Dumbbell Box Step Overs and 16 Kettlebell SDLHP
18/12 Calories on Echo Bike
16 Back Rack Lunges and 16 Kettlebell Swings
Rest (or 90 second Plank)

L3: 50/35lb DB, 70/53lb KB, 115/75lb BB
L2: 35/25lb DB, 53/35lb KB, 95/65lb BB (RX)
L1: 25/15lb DB, 35/36lb KB, 75/55lb BB

Score = Slowest Time on Bike

Wednesday
Strength
Bench Press

10 min EMOM
10 reps at 45%-55% of your 1RM

Good luck, this is really challenging…

WOD – 15 min AMRAP
3 Power Cleans
9 Toes To Bar
15 Wall Balls

L3: 185/125lb and 25/20lb
L2: 155/105lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb

Score = Rounds + Reps

Thursday
Strength
Deadlift

Complete a 6×5 70%-75% of your 1RM. After each set, immediately complete 7 Box Jumps, then rest until you’re ready for the next set.

WOD – 3 rounds for time (in teams of 3), 20 min cap
Partner A: Sled Pull and Push
Partner B: 20 Burpees
Partner C: 400m Run

Once the 20 Burpees and the 400m Run are done, then partners rotate. One round is considered complete once everyone has had their turn at each movement.

No levels today

Score = Time

Friday
Strength
Back Squat

2×10 at 60%
2×6 at 70%
2×3 at 80%
1×10 at 60%

WOD – 20 min AMRAP
Max Meter Row

E4MOM, including 0:00, complete:
5 Power Snatches*
5 Strict Pull-Ups
10 Box Jumps

*Each round, please increase the load of the Power Snatch by 5/10lb

L3: 95/65lb
L2: 75/55lb (RX)
L1: 55/35lb

Score = Meters Rowed

HYROX

Tuesday
WOD 1 – 25 min cap
Complete 150 Wall Balls for time
Every time you drop the ball complete a 400m run

You must complete a minimum of 5 runs. If you do not complete 5 runs during this 150 Wall Balls, you much complete the remaining runs after your 150^th Wall Ball.

WOD 2 – 15 min AMRAP with partner
Partner 1: Max distance on SkiErg
Partner 2: 10 Burpees / 15 Box Jumps / 20 Sit-ups

Switch once partner 2 has completed their work.

Wednesday
WOD 1 – 18 min EMOM
Minute A: Max Distance Row
Minute B: Plank Hold
Minute C: Max Alternating V-ups

Note: Go hard on the Row. When you get to the Plank, focus on trying to get your heartrate down so that you can complete at least 20-25 Sit-Ups.

WOD 2 – 4 rounds for time, 20 min cap
200m Suitcase Carry (down with arm 1, back with arm 2)
20 Kettlebell Swings
20 Kettlebell Lunges

Thursday
WOD 1 – 3 rounds, 24 min
3 min Max Cal on Bike
1 min rest
3 min Max Cal on SkiErg
1 min rest

WOD 2 – 20 min AMRAP
1 Sled Pull and Push
20 Jump Squats
200m Med Ball Run

Monday
Strength
Deadlift

2 x 4 at 75%
2 x 3 at 80%
2 x 2 at 85%

WOD – for time, 24 min cap
Buy-In: 50 Burpees

50-40-30-20-10 Single Dumbbell Box Step-Ups
5-4-3-2-1 Wall Walks

Cash Out: 25 Burpees

L3: 70/50lb and 7-6-5-4-3 Wall Walks
L2: 50/35lb (RX)
L1: 35/25lb

Score = Time

Tuesday
Skill
Rope Climb

Every 90 seconds for 6 rounds, complete 2-4 Rope Climbs.

WOD – 15 Minute EMOM
Minute A: 20 Wall Balls
Minute B: 15 Toe To Bar
Minute C: 10 Skeleton Rows

L3: 115/75lb BB and 50/35lb DB
L2: 95/65lb BB and 35/25lb DB (RX)
L1: 75/55lb BB and 25/15lb DB

Score = Slowest Set

Accessory Work
4-5 rounds of:
20 Bicep Curls
20 Banded Pulldowns
10 Banded Pullaparts

Wednesday
WOD – 3 rounds, 45 min

5:00 to complete:
200m Med Ball Run
30 Kettlebell Swings
30 Alternating V-Ups

5:00 to complete:
5 rounds of Echo Bike Sprints (30 seconds on / 30 seconds off)

5:00 to complete:
400m Run
12 Power Cleans
12 Thrusters

L3: 62/44lb KB and 135/95lb BB
L2: 53/35lb KB and 115/75lb BB (RX)
L1: 35/26lb KB and 95/65lb BB

Score = Total Calories on Bike

Thursday
Strength
Bench Press and Ring Dips

Complete a 6×4 Bench Press at 75%-80% of your 1RM. After each set, complete a submaximal set of Ring Dips.

Partner WOD – 20 Minute AMRAP

Partner A – Complete 25/17 Calories on SkiErg

Partner B – Completes:
10 Alternating Hang Dumbbell Snatches
10 Left Arm Suitcase Dumbbell Lunge
10 Alternating Hang Dumbbell Snatches
10 Right Arm Suitcase Dumbbell Lunge
Max Push-Ups

Switch back and forth

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

Score = Time

Friday
Strength
Back Squat

1×10 at 60%
1×8 at 70%
2×6 at 75%
3×4 at 80%

WOD – 4 rounds, 22 min
4:00 minutes to complete:
15/10 Calorie Row
10 Strict Press
Max Chest To Bar Pull-Ups (or Muscle-Ups)

Rest 2:00 minutes

L3: 135/95lb
L2: 105/75lb (RX)
L1: 95/65lb

Score = Total Pull-Up Reps

HYROX

Tuesday
Part A: Partner Efficiency Drills, 10 rounds, 20 min cap
300m SkiErg

YGIG-style, each partner does 5 rounds
Try to pick up the pace with each round, focusing on full, elongated stokes

Part B: 4 rounds for time, 25 min cap
30 Wall Balls
200m Farmers Cary
400m Run

Rest 30 seconds between rounds

Athlete Notes:
-The Hyrox Open weights are 14/10lb WB and 53/35lb KBs. However, you should be picking a weight that allows you to complete all Wall Ball sets unbroken while moving quickly through the Farmer’s Carry. With that in mind, most of us should be aiming for something lighter than the Open level weights.

Wednesday
Part A: 20 min AMRAP
200m Run
1 Sled Pull
200m Run
1 Sled Push

Athlete Notes:
-Maintain a slower pace so you can be consistent throughout the full 20 minutes.
-No weight on the sleds today.

Part B: 2 rounds, 20 min cap
30 Unweighted Box Step-Ups
1 Minute Plank
20 Kettlebell Deadlifts
1 Minute Plank
30 Unweighted Box Step-Ups
1 Minute Plank
20 Kettlebell Deadlift
1 Minute Plank

Rest 2 minutes between rounds

Athlete Notes:
-Choose a challenging KB weight that can be completed in 1 or 2 sets maximum.

Thursday
Part A: 5 rounds, 20 min cap
20/14 Calories on SkiErg
15 Burpee Broad Jumps

Rest 2 minutes between rounds

Athlete Notes:
-Consider each round a sprint and go hard.

Part B: 25 min AMRAP
Buy in: 1 Mile Run to the Space Needle

Then complete as many rounds in remaining time:
300m Row
Med Ball Lunges Down and Back

Athlete Note:
-For the Med Ball Lunges, aim for a 20/14lb Wall Ball.

Monday
Strength
Front Squat

Every 90 seconds for 7 rounds:
Complete 5 reps at 80% of your 1RM

WOD – 15 min AMRAP
200m Medball Run
10 Medball Box Step-Ups
10 Pull-Ups

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

Athlete Notes:
For an extra challenge, consider trying some of your Pull-Ups with your Medball between your legs.

Score = Total Reps

Tuesday
Strength
Bench Press

Complete the following:
3×3 at 80%-85%
3×5 at 75%-80%
3×7 at 70%-75%

WOD – 21 min

Part A – 14 min ascending ladder
Calorie Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Single Dumbbell Push Press (2, 4, 6… on each side)

Rest 2 minutes

Part B – 5 min
Max Calories on Echo Bike

L3: 185/125lb BB and 50/35lb DB
L2: 155/105lb BB and 35/25lb DB (RX)
L1: 115/75lb BB and 25/15lb DB

Score (Part A) = Rounds + Reps
Score (Part B) = Total Calories Biked

Wednesday
Strength
Bulgarian Split Squat

Complete a 4×8 on each leg. After each set, complete 20 Russian Kettlebell Swings. Self-directed weight today.

WOD – 5 rounds, 20 minutes

3:00 min to complete:
300m/250m Row
10 Hang Cleans
Max Burpees over Bar in remaining time

1 min rest in between rounds

L3: 60%+ of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM

Score = Slowest Round Time

Thursday
Strength
Strict Pull-Ups

Take 3:00 minutes to find a max unbroken set. Then decrease by 50% and complete that rep count every minute for 8:00 minutes.

If you don’t have a Strict Pull-Up, you can scale to Band Assisted Strict Pull-Ups or Ring Rows.

WOD – 3 rounds, 19 min

5 minute AMRAP of:
40 Double Unders / 60 Single Unders
12 Box Jumps
10 Wall Balls
8 Hang Power Snatch

Rest 2:00 minutes between rounds

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 Rounds + Reps

Friday
WOD – 40 min AMRAP
400m Run
Then, 3 rounds of:
5 Push-Ups
7 Toes To Bar
9 Jump Squats

L3: Complete reps of 7/10/12 instead of 5/7/9
L2: As Prescribed (RX)
L1: Straight Legged or Hanging Knee Raises

Athlete Notes:
If you want to make this more strength focused, do Weighted Squats instead of Jump Squats.

Score = Total Rounds + Reps of work only (do not count the run)