Monday
Strength / Skill
Back Squat
5 x 6

*complete :30 of max bicep curls between sets

WOD - 3 rounds for time:
3 rope climbs
6 power cleans
21 burpees over bar

L1: 95/65
L2: 155/105
L3: 205/125


Tuesday
WOD - Partner WOD

Accumulate 450 calories on the rower

One partner rows while the other completes one round of the following:
10 db push presses
20 db snatches
30 sit-ups

L1: 30/20
L2: 50/35
L3: 70/50


Wednesday
Strength / Skill
Deadlift

Establish a heavy set of 2
then, 4x8 @ 70% of heavy set

WOD - 13 minute AMRAP
16 kb swings
8 box jumps
16 goblet squats
8 box jumps
16 goblet lunges
8 box jumps

L1: 35/26
L2: 53/35
L3: 70/53


Thursday
Strength / Skill
Complete 5 sets of the following:
- max set of strict pull-ups
- 15 lateral raises

WOD - 5 minute AMRAP
2 wall walks
30 double unders

2 minute rest

5 minute AMRAP
8-12 push-ups
12 sumo deadlift high pulls

2 minute rest

7 minute AMRAP
8 seated press
30 double unders
12 sumo deadlift high pulls

L1: 65/45
L2: 95/65
L3: 115/75


Friday
Strength / Skill
Overhead squats / Front Squat

Every 45 seconds for 9 minutes (12 sets)
One overhead squat

WOD - 5 rounds for time
12 toes to bar
500m bike
12 power snatches

L1: 65/45
L2: 95/65
L3: 115/75

Monday
Strength / Skill
Bench Press
4 x 10

WOD - 15 min AMRAP
50 Cal Bike
15 KB Swings
12 Burpees

L1 - 35/24
L2 - 53/35
L2 - 70/53


Tuesday
Strength / Skill
Back Squat
3 x 5
2 x 3

WOD - 4 rounds
3 mins to complete:
12 Toes to Bar
12 Box Jumps
12 DB Hang Snatch

1 min rest between rounds

L1 - 35/20
L2 - 50/35
L3 - 70/50


Wednesday
WOD - 40 min partner AMRAP
250m Row
15 Wall Balls
5 Deadlift

*each partner completes a full round, then you switch

L1 - 185/125
L2 - 225/155
L3 - 275/185


Thursday
Strength / Skill
Hang Power Clean
8 x 3

WOD - 4 rounds for time (18 min cap)
9 HSPU
12 Goblet Squats
15 Push Ups
45 Double Unders

L1 - 35/24
L2 - 53/35
L3 - 70/53


Friday
Strength / Skill
Military/Strict Press
6 x 4

WOD - 16 min AMRAP
12 Pull-Ups
16 Weighted Lunges
20 DB Push Press

L1 - 35/20
L2 - 50/35
L3 - 70/50

Monday
Strength / Skill
Bench Press
4 x 10

WOD - 15 min AMRAP
50 Cal Bike
15 KB Swings
12 Burpees

L1 - 35/24
L2 - 53/35
L2 - 70/53


Tuesday
Strength / Skill
Back Squat
3 x 5
2 x 3

WOD - 4 rounds
3 mins to complete:
12 Toes to Bar
12 Box Jumps
12 DB Hang Snatch

1 min rest between rounds

L1 - 35/20
L2 - 50/35
L3 - 70/50


Wednesday
WOD - 40 min partner AMRAP
250m Row
15 Wall Balls
5 Deadlift

*each partner completes a full round, then you switch

L1 - 185/125
L2 - 225/155
L3 - 275/185


Thursday
Strength / Skill
Hang Power Clean
8 x 3

WOD - 4 rounds for time (18 min cap)
9 HSPU
12 Goblet Squats
15 Push Ups
45 Double Unders

L1 - 35/24
L2 - 53/35
L3 - 70/53


Friday
Strength / Skill
Military/Strict Press
6 x 4

WOD - 16 min AMRAP
12 Pull-Ups
16 Weighted Lunges
20 DB Push Press

L1 - 35/20
L2 - 50/35
L3 - 70/50

Monday
Strength / Skill
Push Jerk
4 x 3
3 x 2
Athletes can build throughout sets. Can use power or split jerk.

WOD - 12 min AMRAP
12 DB Snatch
30 Double Unders
12 Weighted Lunges
:30 Second Plank

L1 - 35/20
L2 - 50/35
L3 - 70/50


Tuesday
Strength / Skill
Front Squat
5 x 7

WOD - 3 rounds for time (15 min cap)
400m Run
8 Power Cleans
16 Ring Dips

L1 - 135/95
L2 - 165/115
L3 - 185/125


Wednesday
Strength / Skill
Bench Press
5 x 4

WOD - 18 min AMRAP
1000m Bike
12 Deadlift
12 Toes to Bar

L1 - 135/95
L2 - 185/125
L3 - 225/155


Thursday
WOD - 7 min AMRAP
20/16 Cal Row
12 DB Burpees

7 min AMRAP
16/13 Cal Row
12 Thrusters

7 min AMRAP
12/10 Cal Row
12 Devils Press

3 min rest between each AMRAP

L1 - 35/20
L2 - 50/35
L3 - 70/50

extra core work:
3 rounds
20 Russian Twists
15 Weighted Sit-Ups
10 Hanging Leg Lifts


Friday
Strength / Skill
Overhead Squat
4 x 3
3 x 2

WOD - 4 rounds for time (16 min cap)
21 KB Swings
15 Pull-Ups
9 Box Jumps

L1 - 35/24
L2 - 53/35
L2 - 70/53

Monday
Strength / Skill
Back Squat
6x3

WOD - 5 rounds for time
2 minutes to do:
- 20/15 cal row
- max wallballs

1 minute rest


Tuesday
WOD - 30 minute AMRAP
200m farmer's carry
30 cal bike
20 hang cleans
20 push-ups

L1: 65/45
L2: 95/65
L3: 135/95

Ab lab:
3 rounds
:30 flutter kicks
:30 side plank
:30 side plank
:30 rest


Wednesday
Strength / Skill
Deadlift
Heavy set of 3, then 3 x 8 @ 75% of that heavy set of 3.

WOD - 4 rounds for time
18 toes to bar
18 dumbbell snatches
18 box jumps

L1: 30/20
L2: 50/35
L3: 70/50


Thursday
Strength / Skill
Gymnastic Pull-ups
Technique review

6 rounds of:
0:20 pull-ups
0:10 rest
0:20 superman hold
0:10

WOD - 14 minute AMRAP
400m run
15 burpees
45 double unders


Friday
Strength / Skill
Overhead Squats
1 x 8
1 x 7
1 x 6
1 x 5
1 x 4
Increasing weight each set

WOD - 5 rounds for time
20 front rack lunges
15 sumo deadlift high-pulls
10 handstand push-ups

L1: 65/45
L2: 95/65
L3: 115/85

Monday
Strength / Skill
18 minute alternating EMOM
1) 0:30 barbell bicep curls
2) 0:30 dumbbell lateral raises
3) 0:30 push-ups

WOD - 3 rounds for time
500m row
15 push press
30 sit-ups

L1: 65/45
L2: 95/65
L3: 115/75


Tuesday
Strength / Skill
Overhead Squat 1-RM

*benchmark here to be retested

WOD - 14 minute AMRAP
2 rope climbs
20 box jumps
2 rope climbs
200m run


Wednesday
Strength / Skill

WOD - 6 rounds of the following
4:00 to complete:
- 3 power cleans
- 15 burpees over bar
- 3 power cleans
- 15 toes to bar
- 3 power cleans

2:00 rest

L1: 95/65
L2: 155/95
L3: 205/125


Thursday
Strength / Skill
5 sets of the following:
- 8 RDLs
- max set handstand push-ups

WOD - 5 rounds for time
6 power snatches
12 kb swings
18 cal bike

L1: 75,35/45,26
L2: 135,53/85,35
L3: 155,70/95,53


Friday
Strength / Skill
Double under technique and practice

12 min alternating EMOM
1) :30 max double unders
2) max duration hollow hold

WOD - For time:
50 wall balls
30 pull-ups
40 wall balls
20 pull-ups
30 wall balls
10 pull-ups