Monday
Skill
Handstand
Every 90 Seconds x 8 sets
1 set of Handstand Push-Ups

Pick a number you can be consistent with over the 8 sets. If you don’t have HSPUs, use the 12 minutes to work on technique.

WOD – 20 minutes
0:00 to 5:00: 20 Cleans
5:00 to 10:00: 40 Burpee Box Jumps
10:00 to 15:00: 60 Toes To Bar
15:00 to 20:00 minutes: 800m Run

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/70lb

Athlete Notes:
-Ideally each piece should take no longer than 4:00 minutes to complete so you have 60 seconds of rest before moving on to the next piece.
-However, if you are completing the work with 2:00 or more minutes of rest, take this opportunity to increase weight/reps/distance. And if you are getting close to 1:00 minute of rest, decrease reps or modify to Hanging Knee Raises.


Tuesday
Strength
Deadlift
Every Minute On The Minute x 10 minutes
2 reps

Set 1-4 = 70%
Set 5-8 = 75%
Set 9-10 = 80%

WOD – 3 rounds for time, 15 minute cap
12 Power Snatches
36 Wall Balls
108 Double Unders / Single Unders

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

Athlete Notes:
-The primary goal for today is to complete this workout under the time cap. You have 5 minutes to complete each round, which is fairly generous when you look at the volume of each movement, but try to get ahead of that early on to account for any slow down towards the end.
-Select a weight on the Power Snatch you can cycle for touch and go reps each round. It doesn't have to be unbroken, but you should be trying for at least two sets maximum each round.


Wednesday
WOD – 35 minute AMRAP
0:20 Bike Sprint
20 Jump Lunges
1000m/800m Bike
10 Renegade Rows

1000m/800m Bike
10 Renegade Rows
0:20 Bike Sprint
20 Jump Lunges

1:00 Wall Sit

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

Athlete Notes:
-If you want an extra challenge on the Wall Sit, do a Weighted Wall Sit or Single-Legged Wall Sit.
-You can Row (500m/400m) if you prefer, but keep in mind we also have Rowing tomorrow.


Thursday
Strength
Push Jerk
Every 60 Seconds x 5 sets
4 Push Jerk @50%-55%

Rest 1:00 minute

Every 30 Seconds x 10 sets
1 Push Jerk @65%-75%

WOD – 18 minute AMRAP
20 Abmat Sit-Ups
10 Kettlebell Swings

Every 4:00 minutes, including 0:00, complete 20/15 Calorie Row

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

Athlete Notes:
-The primary goal for today is to complete between 8-10 rounds of the Sit-Up/Kettlebell couplet.
-With workouts like these, make sure you start off with a good pace saving some energy to push in the back end.
-Keep in mind, you want to be completing your Calories in about 75 seconds at most, so adjust that number down if needed.


Friday
Strength
Bench
In 15 minutes, establish a 5 rep max

WOD – for time, 20 minute cap
12-9-6-3
Chest To Bar Pull-Ups
Dual Dumbbell Box Step-Overs

30 Front Squats
12-9-6-3
Chest To Bar Pull-Ups
Dual Dumbbell Box Step-Overs

L3: 50/35lb DB and 185/125lb BB
L2: 35/25lb DB and 155/105lb BB (RX)
L1: 25/15lb DB and 135/95lb BB and Regular Pull-Ups and 1.5x reps in Ring Rows

Athlete Notes:
-Nice long chipper workout today to finish off the week.
-The focus should be aiming to complete the Chest To Bar Pull-Ups and Step-Overs relatively quickly. The volume is quite low for both movements but it will be quite grippy towards the end so take early breaks to save the grip while still trying to keep the intensity up.
-The middle portion is really going to be the challenge today. Make sure you're picking a moderate weight that will challenge you. If you end up going unbroken you have probably gone too light. Ideally you would be completing the 30 reps within 2-3 sets at minimum.

Monday
Strength
Back Squat

2 x 5 @70%
1 x 4 @75%
2 x 3 @80%

Rest 1-2 minutes between sets.

WOD – 3 rounds for time, 15 minute cap

10 Burpee Box Jump Overs
30 Alternating Dumbbell Power Snatches
50 Sit-Ups

L3: 70/50lb
L2: 50/35lb (RX)
L1: 25/15lb

Athlete Notes:
-In order to complete this workout under the time cap, aim to finish your first round in less than 5 minutes. The Dumbbell Snatches and Sit-Ups will get challenging so anticipate spending more time there in rounds 2 and 3.
-For the Dumbbell Snatches, pick a weight that you can complete within 2 sets maximum.


Tuesday
Strength
Strict Pull-Ups

10 minutes to complete 40 Strict Pull-Ups

Athlete Notes:
-Focus on quality today.
-You can break this up any way you would like, but ideally you are aiming for 3-7 reps each set.
-There are many ways to scale this, but 10 minutes is a good portion of time so make sure you are really challenging yourself. If you are more advanced, increase the rep count or add weight. If you need to scale down, keep the 40 reps but do Band or Toe Assisted Strict Pull-Ups.

WOD – 12 minute AMRAP

200m Run
Push Presses (2, 4, 6, 8…)
2 Toes To Bar (2, 4, 6, 8…)

Continue adding 2 reps to both the Push Presses & Toes To Bar until the 12 minutes expires.

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

Athlete Notes:
-For this workout today, the goal is to get into the round of 16 reps.
-Make sure you hold a consistent pace on the run, especially in the early rounds as you will be doing that often. Once you get into the bigger numbers it will become more about the Push Presses & Toes To Bar.
-For Push Press, select a weight you're comfortable doing large sets unbroken with. Ideally you shouldn't have to break reps into more than 2 sets.
-On the Toes To Bar, consider breaking the early sets up, conserving some energy for those larger numbers.


Wednesday
WOD – 35 minute AMRAP

1000m/800m Row
15 Kettlebell Swings
10 Dual Kettlebell Deadlifts, directly into 100m Farmers Carry
5 Wall Walks

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

Athlete Notes:
-Today is a bit of a grinder.
-Aim to keep a moderate pace throughout the full 35 minutes in order to complete 3-5 rounds.


Thursday
Strength
Curtis P’s

Complete a 6x4, increasing weight after each set. As a reminder, Curtis P’s are a barbell complex consisting of: one Power Clean, one Lunge on each leg, and one Shoulder to Overhead.

WOD – 10 rounds, 15 minutes

Every 90 Seconds, complete:
50 Double Unders
3 Bar Muscle-Ups (Band Assisted, if needed)

L3: 5 Bar Muscle-Ups
L2: As Written (RX)
L1: Scale to Chest To Bar, Kipping, or Band Assisted Kipping Pull-Ups

Athlete Notes:
-Today the emphasis is more on being a skill day. Giving you the opportunity to practice two tough skills in a lower intensity setting to help develop confidence and strength.
-Ideally the work should take about 60 seconds to complete to ensure you do get some rest before heading into the next round. Use this as your guide when determining if/how to scale. And try your best to select challenging scaling options.
-If you don’t have Double Unders, scale to 30 seconds of Double Under practice (strongly recommended) or adjust to 50 Single Unders.


Friday
Strength
Turkish Get-Ups

Part A: Review technique as a class.
Part B: 10 minute E2MOM, complete a Turkish Get-Up on each side. Choose a challenging weight.
Part C: Decrease weight and complete 10 alternating Turkish Get-Ups for time.

WOD - 3 Rounds

2:00 minute Max Push-Ups
0:30 Rest
2:00 minute Max Calorie Machine of Choice
0:30 Rest
2:00 minute Max Single Dumbbell Box Step-Ups
0:30 Rest

L3: 70/50lb and Ring Push-Ups
L2: 50/35lb (RX)
L1: 35/25lb and Knee Push-Ups

Athlete Notes:
-Nice fun workout to finish out the week.
-The main movement to be cautious of here is your Push-Up. Make sure you break your sets up frequently and try to keep moving, rather than doing one large set and needing to rest the remaining time, complete small sets but try to keep pumping them out for the entire two minutes.
-On the machine and step-ups, the goal is to just keep moving, accumulating as many reps as possible.
-Be mindful, 30 seconds isn't a lot of time between stations so be sure to pace it appropriately.
-Consider challenging yourself and try to get more reps than the prior set.

Monday
Strength
Ring dips

8 min EMOM aiming for a consistent and unbroken reps across all sets. Scaling options include banded ring dips or box dips.

WOD – 19 minutes
5 min to complete:
400m Run
30 Overhead Squats
Max Bar Facing Burpees in remaining time

Rest 2:00 minutes

5 min to complete:
400m Run
30 Front Squats
Max Bar Facing Burpees in remaining time

Rest 2:00 minutes

5 min to complete:
400m Run
30 Back Squats
Max Bar Facing Burpees in remaining time

L3: 115/75lb
L2: 95/65lb (RX)
L1: 45/35lb

Athlete Notes:
-The primary goal for today is to get a minimum of 60 seconds of Burpee time on each 5 minute interval, aiming for 36-50 Burpees in total.
-Try to keep your runs at 2:00 minutes or slightly faster. Reduce the distance slightly if you need to.
-Pick a weight you can complete the 30 reps within two sets maximum. As the intervals go on, the Squats should get slightly easier as the variation changes so don't be afraid to push the early rounds.

Tuesday
Strength
Power Clean

Max Reps in each set, resting 1 minute between sets.

Set 1 = 60%
Set 2 = 65%
Set 3 = 70%
Set 4 = 75%
Set 5 = 80%

Athlete Notes:
-The percentage is based off of your 1 rep max Power Clean. If you do not have a 1 rep max Power Clean, start with a moderate load and then increase to something heavy.
-The reps that you complete will likely look something 7-6-5-4-3 as an example. If you're getting 4-5 more reps then those numbers, you have probably gone too light.

WOD – 5 rounds, 20 minutes
Every 4:00 minutes, complete the following:
100 Mountain Climbers
21 Kettlebell Swings
12 Bench Press

L3: 155/105lb, 70/53lb
L2:  135/95lb, 53/35lb (RX)
L1: 95/65lb, 35/26lb

Athlete Notes:
-The Mountain Climbers and Kettlebell Swings are intended to spike your heartrate before you get under some weight.
-Your Bench Press weight should be challenging enough that you have to break it up into 2 sets initially, and 3 sets in the last couple of rounds.


Wednesday
WOD – for time, 30 min

0:00 to 15:00
10 Deadlifts
20 Chest To Bar Pull-Ups
30 Box Jumps
40 Wall Balls
50/38 Calorie Echo Bike

15:00 to 30:00
50/38 Calorie Echo Bike
40 Wall Balls
30 Box Jumps
20 Chest To Bar Pull-Ups
10 Deadlifts

Cash out: 50 Alternating V-Ups

L3: 315/225lb
L2: 275/175lb (RX)
L1: 225/155lb

Athlete Notes:
-Chipper style workout today. The primary focus for this workout is to complete each portion in under 15 minutes. Aim to push the pace as much as possible to earn as much rest as possible.
-For Chest To Bar Pull-Ups, you should scale to get sets of 5 reps at a time. Overall, it is only 20 reps which will allow you to challenge yourself but be cautious of not wasting too much time there. Scaling options: Regular Pull-Ups, Band Assisted Pull-Ups, Ring Rows.
-If you are using a C2 Bike, do 75/60 Calories.


Thursday
Skill
Rope Climb

If you are proficient, complete a 12 min E2MOM, aiming for 2 Rope Climbs each time. If you are still working on this skill, spend your time focusing on technique.

WOD – for time, 25 min cap
1 minute Weighted Wall Sit
1500m/1200m Row
15 Hang Power Snatch

1 minute Weighted Wall Sit
1000m/800m Row
10 Hang Power Snatch

1 minute Weighted Wall Sit
500m/400m Row
5 Hang Power Snatch

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

Athlete Notes:
-You Snatch should be heavy enough that you have to break up 15 reps into 3 or 4 sets.
-Pick a pace on the Row that you can maintain throughout the duration of the WOD.
-Today includes a decent amount of pulling work, whereas tomorrow will be focused on pushing.


Friday
Strength
Bulgarian Split Squat

6x6 on each leg, increasing in weight on rounds 3 and 5.

Athlete Notes:
-You can use DBs or KBs, whatever is more comfortable.
-Keep your focus on form. (Even at lighter weight, you will still feel these.) Step out just far enough so your back knee is not fully extended and has room to travel straight down. When lowering your body straight down, keep the front knee stacked over the front foot and shoulders stacked over your hips. Make sure you’re not leaning forward and pushing into your front knee.

WOD – 3 rounds for time, 15 min cap
150ft Dual Dumbbell Suitcase Walking Lunge
15 Strict Handstand Push-Ups

L3: 50/35lb, +5 HSPU
L2: 50/35lb (RX)
L1: 35/25lb, -5 HSPUs

Athlete Notes:
-Classic upper body/lower body pump workout today.
-15 minutes is a generous time cap but that is because you should challenge yourself in both the loading of the dumbbell and also your Strict Handstand Push-Up option.
-Ideally you should be completing the lunge in a maximum of 2 sets and the Handstand Push-Ups in a maximum of 4 sets.
-Scaling options for the Strict Handstand Push-Up: Reduced Range of Motion Strict Handstand Push-Ups, Box Pike Strict Handstand Push-Ups, Hand Release Push-Ups
-Between the strength and WOD, today will be a leg crusher.

Monday
Strength
Front Squat
10min EMOM of 2 reps

Set 1-4 = 65%
Set 5-8 = 70%
Set 9-10 = 75%

Percentage is based off of your 1 rep max Front Squat.

WOD – 10 rounds for time, 20 min cap
5/3 Strict Pull-Ups
7 Dual Dumbbell Shoulder To Overhead
9 Box Jumps

L3: 50/35lb, +2 Strict Pull-Ups
L2: 35/25lb (RX)
L1: 25/15lb, Banded Strict Pull-Ups

Athlete Notes:
-To complete this workout under the time cap you need to be completing a round every 2:00 minutes.
-This is a very Cindy type workout where the volume of reps are low but the rep speed and transitions are quick. Set your gear up close together where possible and find a strong pace from the start.
-The main movement to consider scaling here is the Strict Pull-Ups, so make sure you select an option that will allow you to keep moving.


Tuesday
WOD – 30 minute AMRAP

Buy in: 1 set of max unbroken KB Swings

0:00 – 10:00 AMRAP of:
1 Wall Walk (+1 each round)
14/10 Calorie Row

10:00 – 20:00 AMRAP of:
2 Renegade Rows (+2 each round)
7/5 Calorie Echo Bike

20:00 – 30:00 AMRAP of:
5 Sit Ups (+5 each round)
14/10 Calorie Row OR 7/5 Calorie Echo Bike

Cash out: 1 set of max unbroken KB Swings

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

Athlete Notes:
-Aim for 1-2 minutes of work for your max KB swings. If you go longer than 2 minutes, you’ve gone too light, and if you last less than 1 minute, you’ve gone too heavy.


Wednesday
Strength
Bench Press

1 x 5 @75%
1 x 4 @80%
1 x 3 @85%
1 x 2 @90%
5 x 1 @95%

Rest up 2 minutes between sets until you get to the 5x1, aim for 45-60 seconds of rest between sets here. Partner up with someone so you can spot each other.


WOD – for time, 20 min cap
 
7 min ascending ladder of:
Deadlifts (1-2-3-4-5…)
Wall balls (2-4-6-8-10…)

Then, immediately into a 1 mile run.

L3: 275/185lb and 25/20lb
L2: 225/155lb and 20/14lb (RX)
L1: 185/125lb and 14/10lb

Athlete Notes:
-Short & heavy workout today team. The goal is to get into the round of 8 & 16 reps.
-The Deadlift weight is heavy however, considering the volume is on the lower side you should be able to move most rounds unbroken. If you want a percentage to follow, this weight shouldn't be over 75% of your 1 rep max Deadlift.
-On the Wall Balls, the same rule applies. The majority of your sets should be completed unbroken as the volume won't get super high.


Thursday
Skill
Double Unders

We have DUs in the WOD tomorrow. If you are still working on this skill, use this time to work on your technique. If you are already proficient, do a 10 min EMOM, alternating between 60 DUs on minute A and 30 wall taps on minute B.

WOD – 12 min AMRAP
10 TTB
12 Alt Hang DB Snatches
14 Lunges

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

Athlete Notes:
-The primary goal for this workout today is to complete 4-6 rounds.
-On the Dumbbell you should be picking a weight you can do all 18 reps unbroken, if you're breaking them up, you have gone too heavy.
-The Lunges are your "Rest". Use this time to chalk up, recover so you can hit the next two movements hard.


Friday
Strength
Push Press

In 15 minutes, establish a heavy 1RM

WOD – 6 rounds, 18 minutes
Every 3:00 minutes:
4 Power Cleans
40 DUs / 60 SUs
4 Squat Cleans
40 DUs / 60 SUs

Increase weight after the 3rd set.

L3: 135/95lb, 155/105lb
L2: 115/75lb, 135/95lb (RX)
L1: 95/65lb, 115/75lb

Athlete Notes:
-The primary goal today is focusing on moderate weight barbell cycling. Adjust the weight if needed to be one that you can move for quick single reps especially considering the time constraint you're under.
-Keep in mind, if you get capped on a round, rest the entire next three minutes and then continue on from there.

Monday
Strength
DL
Find a heavy set of 5 (@80%-85% of 1RM) and complete a 5x3 at the same weight.

WOD – 16 minutes
4 min ascending ladder (1-2-3-4-5-6-7-8-9-10…)
Front Squats
Pull-Ups*

Rest 2:00 minutes and decrease weight

4 min ascending ladder (1-2-3-4-5-6-7-8-9-10…)
Thrusters
Chest To Bar Pull-Ups*

Rest 2:00 minutes and decrease weight

4 min ascending ladder (1-2-3-4-5-6-7-8-9-10…)
Overhead Squats
Bar Muscle-Ups*

(M)
L3: 155, 135, 115
L2: 135, 115, 95 (RX)
L1: 115, 65, 55
*See Pull-Up progressions in the Athlete Notes

(F)
L3: 105, 95, 75
L2: 95, 75, 65 (RX)
L1: 75, 65, 55
*See Pull-Up progressions in the Athlete Notes

Athlete Notes:
-Today is more of a skill/strength-based workout. The goal is to try and hold on for unbroken sets as long as possible.

-The accumulation of fatigue and movement complexity means you will get less reps as you progress. The big thing today is going to be managing the fatigue from the previous AMRAP as you progress to the more challenging ones.

-Make sure today you pick scaling options on both movements that will allow you to keep moving, the volume is on the lower side so don't be shy to challenge yourself but ensure it is done safely.

-The Pull-Up work should be progressive, but scale as needed. Here’s a list of options in progression order: Ring Rows, Jumping Pull-Ups, Banded Pull-Ups, Pull-Ups, C2B, Banded MUs, MUs.


Tuesday
Strength
Snatch

Every 90 seconds x 6 sets
Target 70%-75% of your 1RM. Today is about keeping things light and working on technique.

1 Snatch Above the Knee
1 Snatch Below the Knee
1 Snatch from the Floor

WOD – 16 min E2MOM
10/7 Calorie Echo Bike
10 Burpees

Athlete Notes:
-You should scale calories and/or burpees up/down as needed, you are aiming for 1:30-1:40 of work.


Wednesday
Skill
Pistol

Review of technique and modifications. Then, complete an 8 minute EMOM. For those that are proficient, pick a challenging number to aim for each minute. Volume is the goal as we prepare for The Open. For those that are still learning, pick a number that allows you to focus on technique/form.

WOD – for time, 15 min cap
28-24-20-16-12 of:
Single Arm Dumbbell Clean and Jerks
Box Jump Overs

Cash out: 50 MB sit ups

Athlete Notes:
-With this high volume couplet, the goal is to try and hold a good consistent pace on both movements from the start. They're relatively complimentary which should allow you to have good transitions back and forth between the movements.

-Keep in mind how you will cycle the Dumbbell. For the sets of reps it will look like this; 28 = 7 on each arm before swapping to the opposite side, 24 = 6 on each arm before swapping, 20 = 5 on each arm before swapping, 16 = 4 on each arm before swapping, 12 = 3 on each arm before swapping. You will swap arms until you accumulate the desired reps for each set.

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


Thursday
WOD – 40 min AMRAP
30 DUs / 60 SUs
12 KB Swings
30 DUs / 60 SUs
12 Back Rack Lunges
30 DUs / 60 SUs
12 SDLHP
800m Run

L3: 70/53 KB, 135/95 Lunge
L2: 53/35 KB, 115/75 Lunge (RX)
L1: 35/26 KB, 95/65 Lunge


Friday
Skill
HSPU

Complete 4 sets, resting 3:00 between each set. During this downtime, hop on a bike.
Set 1 = complete a max set
Set 2 = aim for a rep count within 75% of set 1
Set 3 = aim for a rep count within 75% of set 2
Set 4 = aim for a rep count within 75% of set 3

WOD – for time, 18 min cap
50/40 Calorie Row
25 Power Cleans
50 Toes To Bar
25 Power Snatches

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

Athlete Notes:
-Your scaling on both the Power Cleans and Power Snatches will be important because if you select too heavy of a weight you will be spending too much time on that portion. Ideally, you should be aiming to select a weight that is moderately heavy but one you can cycle for quick single reps for the entire 25 reps.

-On the Row, make sure you start out with a good pace to set yourself up for success, it isn't a sprint but you shouldn’t go too slow.

-Make sure you break up the Toes To Bar early and often to save your grip for the final set of Power Snatches afterwards.