Monday
WOD – 35 min AMRAP
500/400m Row
3 rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)                        

L3: Strict Pull-Ups and Weighted Squats
L2: As Prescribed (RX)
L1: Knee Push-Ups and Banded Pull-Ups or Ring Rows

Athlete Notes:
-Today is just a fun variation of Cindy.
-Pick a pace on the Row that you can maintain for the entire 35-minute duration. Use the Row as your recovery between Cindy rounds.

Score = Total Reps (the Row = 5 reps and 3 rounds of Cindy = 90 reps)


Tuesday
Strength
Snatch

Every 90 seconds for 7 rounds
1 Hang Snatch, into 1 Low Hang Snatch, into 1 Snatch

If you’re more advanced, complete as written. If you are still working on technique, do Power Snatches instead (no squat).

WOD – 14 min ascending ladder
Calorie Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Push Press (2, 4, 6…)

Cash out: Max Bike Calories in 5 minutes

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

Athlete Notes:
-Today is on the lighter side so move quickly and efficiently, but don’t compromise form for speed.
-During the cash out, try to push fairly hard for the entire 5-minute duration, this is both a physical and mental challenge.

WOD Score = Rounds + Reps
Cash Out Score = Total Calories Biked


Wednesday
Strength
Power Cleans

Complete a 6x3 at 75%-80% of your 1RM.

WOD – 4 rounds
3 minute AMRAP of:
40 Double Unders / 60 Single Unders
8 Box Jumps
12 Wall Balls

Rest 2:00 minutes between rounds. Repeat for 4 total rounds.

L3: 30/24” Box and 25/20 WB
L2: 24/20” Box and 20/14lb WB (RX)
L1: 24/20” Box and 14/10lb WB

Athlete Notes:
-The primary goal for this workout is to complete between 2-3 rounds each interval.
-It is nearly 1:1 work to rest today so have some intensity during the 3 minutes of work.
-Transitions will be important. The span of time is short and the volume of reps is lower, don't be shy to push yourself to the next station quickly because you should be able to hang on.

Score = Total Rounds + Reps


Thursday
Strength
Strict Press

Complete a 5x5 with a 1:00-1:30 minute rest between sets.

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

WOD – 4 rounds, 18 minutes

4:30 min to complete:
200m Run
6 Back Squats
9 Burpees
12 Alternating V-Ups

L3: 65%+ of your 1RM
L2: 60% of your 1RM (RX)
L1: 50% of your 1RM

Athlete Notes:
-You should be able to complete the work early, allowing for some rest before the next round begins. If you cannot, consider scaling back on the Run or Burpee/V-Up reps but still maintain the 6 Squats.
-If possible, do the Back Squats from the rack today.

Score = Time of Slowest Round


Friday
Strength
Farmers Carry

15 minutes to find your max Farmer’s Carry (down & back). During this time, you should aim to complete 6-8 sets increasing in weight on each set.

WOD – 15 min AMRAP
5 Wall Walks
10 Single Dumbbell Box Step-Ups
10 Toes To Bar

L3: 70/50lb and 20 HSPUs
L2: 50/35lb (RX)
L1: 35/25lb and 10 Knee Raises

Athlete Notes:
-The goal for this workout today is to accumulate between 5-7 rounds.
-The volume of reps at each movement is just enough that you may need to break sets up in the last couple of rounds.
-To ensure you don't blow out too much, I would encourage strategic breaks early on, particularly on the Toes To Bar.

Score = Total Reps

Monday
Conditioning
Bike Sprints

6 rounds
45 second Bike, 15 second Rest
45 second Wall Sit, 15 second Rest

WOD – 4 rounds for time, 18 min cap
18 Deadlifts
12 Hang Power Cleans
9 Push Jerks
400m Run

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

Athlete Notes:
-Today’s DT variation is about lowering the weight of the barbell but increasing the volume of the movements slightly and adding in the Run.
-The primary goal is to complete it under the time cap, which is very achievable. You want to make sure you're running at a pace that will allow you to pick-up & cycle the barbell at a quick speed.
-The loading shouldn't be heavy, it should be moderate & one you know you can cycle for large sets.

Score = Time


Tuesday
Strength
Bench

10 min EMOM
3 reps

Set 1-2 = 70%
Set 3-4 = 75%
Set 5-8 = 80%|
Set 9-10 = 85%

WOD – for time, 20 min cap

3:00 minutes on / 1:00 minute off
20/16 Calorie Row
20 Abmat Sit-Ups

In remaining time, accumulate Max Single Dumbbell Overhead Lunges.

Continue this format until you accumulate 75 Lunges.

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

Athlete Notes:
-Try to get about 60 seconds of time for the max rep Lunges.
-There is a 20 minute cap (5 rounds), so you need to be accumulating 15 Lunges each round to complete the workout in time. Pick an appropriate weight on the Dumbbell that will allow for this.
-On the Row and Sit-Ups, move at a pace you know you can repeat as the rest won't allow for full recovery each round.

Score = Time


Wednesday
Skill
Kipping Work

10 min Death By of Kipping Pull-Ups or Toes-To-Bar

Athlete Notes:
-If you don’t have either of these movements, you can modify to Ring Rows or Hanging Knee-Raises.
-Pick a starting number of 1, 2, 3, 4, or 5 and increase by 1 rep each minute.
-If you fail, rest1 minute and then decrease reps by 2 to finish out the 10 minute EMOM.

WOD – 4 Rounds, 16 minutes

Partner A – 2:00 minutes to complete:
20 Alternating Dumbbell Power Snatches
Max Box Jump Overs

Partner B – 2:00 minutes to complete:
1 minutes of Rest
1 minute of Shuttle Runs

Switch back and forth.

L3: 70/50lb
L2: 50/35lb and 24/20" (RX)
L1: 35/25lb

Athlete Notes:
-These should be high effort movements, especially the Dumbbell Snatch and Burpee Box Jump Overs.
-For the Box Jump Overs, aim for 10-15 reps per round.

Score = Total Box Jump Over Reps


Thursday
WOD – 35 minute EMOM

Complete 45 Seconds of work each Minute:

Minute A: Wall Balls
Minute B: KB Swings
Minute C: Goblet Squats
Minute D: Jump Rope
Minute E: Renegade Rows

L3: 25/20lb WB, 70/53lb KB, 50/35lb DBs
L2: 20/14lb WB, 53/35lb KB, 35/25lb DBs (RX)
L1: 14/10lb WB, 35/25lb KB, 25/15lb DBs

Athlete Notes:
-Today is just about putting in the work.
-Select weights that allow you to move continuously for the full 45 seconds. This should be a steady, 35-minute grind.

Score = Total Goblet Squats


Friday
Skill
Ring Dips

Complete 5x8 Ring Dips, resting 90 seconds between rounds. If needed, use a band to assist.

WOD – 15 min AMRAP
21/16 Calorie Echo Bike
15 Sumo Deadlift High Pulls
10 Burpees

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

Athlete Notes:
-The primary goal for today is to accumulate 4 rounds. This will be challenging, especially considering the volume of Calories on the Bike and the volume of SDHPs.
-Be mindful of your pace on the Bike, make sure it is something you can keep relatively similar for all rounds.
-For the SDHPs, select a light weight that you can complete the desired reps within 2 sets maximum each round. If you're breaking it more than that, you have gone too heavy.

Score = Rounds

Monday
Strength
Tempo Deadlift

5x4 with a tempo of 1-1-3-0, holding @60%-70% of your 1 RM.

WOD – 20 min AMRAP
40/28 Calorie Bike
30 Air Squats
20 Dual Dumbbell Box Step-Ups
10 Handstand Push-Ups or 3 Wall Walks

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

Athlete Notes:
-Challenge yourself to complete 3 full rounds, which will mean you are working towards roughly 6:30 per round. Keep in mind, the Bike will be the biggest time suck out of all the movements.
-The inverted work offers an option between Handstand Push-Ups or Wall Walks, pick the one you want to practice in advance of this week’s Open WOD.

Score: Rounds + Reps


Tuesday
Strength
Front Squat

Take 7 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)

WOD – 16 minutes

4 minutes to complete:
21 Snatches
25 Alt V-Ups
Max Double Unders

2 minutes to rest and increase weight

4 minutes to complete:
15 Snatches
25 Alt V-Ups
Max Double Unders

22 minutes to rest and increase weight

4 minutes to complete:
12 Snatches
25 Alt V-Ups
Max Double Unders

L3: 95/65lb, 115/75lb, 135/95lb
L2: 75/55lb, 95/65lb, 115/75lb (RX)
L1: 65/35lb, 75/45lb, 95/65lb

Athlete Notes:
-Primary goal for today is to get at least 60 seconds of time on the Double Unders. In the earlier rounds you might get more which is okay.
-For the Snatches, you can do either Power Snatches or Squat Snatches. You should be starting at a light weight which you can cycle for touch and go reps and finishing at a more challenging weight.

Score = Total Jump Rope Reps (DUs count for 2, SUs count for 1)


Wednesday
WOD – 30 min ascending ladder (2-4-6…) of:
Kettlebell Swings
Dual Kettlebell Lunges
Box Jump Overs

E5MOM: 200m Run starting at 0:00

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

Athlete Notes:
-Given the length of the workout, the Kettlebell Swing is lighter today.
-In the early rounds, quick transitions will be key. Don’t lose too much time between movements.
-The run should take around 1:00-1:15, if you’re going over that consistently, decrease the distance slightly.

Score = Total Number of Reps


Thursday
Strength
Strict Pull-Up

Find your max set of Strict Pull-Ups. Rest 3 minutes. Then complete an 8 minute EMOM @40%-50% of your max set.

WOD – 5 rounds
3:30 minutes to complete:
15/12 Calorie Row
12 Hang Clean and Jerks
9 Lateral Burpees Over Bar

Rest in remaining time

L3: 115/85lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-The primary goal for today is to get between 30-60 seconds of rest each round.
-Select a weight that will allow you to complete all 12 reps unbroken each round.
-Treat this workout as essentially 5 rounds for time. You do not have to sprint each set, just aim to have a good consistent pace and try to keep each round of a similar time frame.

Score = Time of Your Slowest Set


Friday
Open WOD

Monday
Strength
Overhead Squat

Every 1:30 minutes, complete a set:

Set 1 & 2 = 5 reps @60%
Set 3 & 4 = 4 reps @70%
Set 5 & 6 = 3 reps @80%

WOD – 4 rounds for time, 16 minute cap
20 Box Jumps
10 Deadlifts
8 Kipping Handstand Push-Ups

Cash out: 100 Russian Kettlebell Swings

L3: 185/125lb BB, 12 Kipping Handstand Push-Ups, and 70/53lb KB
L2: 155/105lb BB and 70/53lb KB (RX)
L1: 135/95lb BB, 12 Hand Release Push-Ups, and 53/35lb KB

Athlete Notes:
-The primary goal for today is to complete this under the time cap. To do so, you need to do a round every 4 minutes, so keep that in mind when scaling.
-Given the Deadlift load and Handstand Push-Up volume, you should be able to maintain a fairly consistent pace round-to-round.
-Complete the cash out together as a group.

Score (WOD) = Time
Score (Cash Out) = Time


Tuesday
WOD – 30 Minute EMOM
Minute 1 & 2: 12/9 Calorie Echo Bike + Max Pull-Ups
Minute 2 & 4: 12/9 Calorie Echo Bike + Max Renegade Rows
Minute 5: Rest

L3: 50/35lb and 15/12 Calorie Echo Bike
L2: 35/25lb (RX)
L1: 25/15lb and Ring Rows

Athlete Notes:
-The Bike should take up the first minute, which forces you to quickly transition to the Pull-Ups/Renegade Rows.
-It says max reps but pick something that is achievable and sustainable. Don’t go so hard that you sputter out before the end of the 30 minutes.

Score = combined number of Pull-Ups and Renegade Row reps


Wednesday
Skill
Rope Climb & Run

On a 15 minute running clock, alternate between a 200m Run and a Rope Climb. This should be done at a moderate pace, do not sprint through the movements.

If you don’t have a Rope Climb, work on technique.

WOD – 20 min ascending ladder (2-4-6-8…)
Single Dumbbell Box Step-Overs
Sit-Ups
Alternating Dumbbell Snatches

E4MOM: 100 Single Unders / 75 Double Unders

L3: 70/50lb + Medball Sit-Ups
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-For this workout, transitions will be key. Make sure you move from one movement to the next efficiently and don’t waste time here.
-The Snatches will get tough the bigger the sets get, so pick your weight accordingly.

Score = Round + Reps


Thursday
Strength
Power Cleans

Every 1:30 minutes x 5 sets
4 reps

Holding @65%-75% of your 1 rep max Power Clean.

WOD – for time, 22 minute cap
Calorie Row
50*40*30*20*10* (M)
40*32*24*16*8* (W)

*After each set, complete 20 Wall Balls

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

Athlete Notes:
-The main focus is holding a strong pace on the Row for each set of Calories.
-For the Wall Balls, you should be aiming for 1-3 sets maximum. Reduce the weight as needed to achieve that goal.

Score = Time


Friday
Open WOD

Monday
WOD – 35 minute EMOM
Minute 1: 25 DB Snatches
Minute 2: 20 Box Jumps
Minute 3: 10 Burpee Bar Touches
Minute 4: Max Calorie Bike
Minute 5: Rest

L3: 70/50lb, 30/24”
L2: 50/35lb, 24/20” (RX)
L1: 35/25lb, 20/16”

Athlete Notes:
-A nice longer duration EMOM today.
-The goal of this workout is to be working for 40-60 seconds each minute at a sustainable pace.
-All stations should be achievable to complete within the window coupled with enough rest to be able to sustain the entire 30 minutes.
-Your score today is the Bike Calories, so make sure you try to push on that station, putting in a good amount of effort since a full minute of rest follows it.


Tuesday
Strength
Reverse Lunges

Every 2:00 minutes x 6 sets
12 reps (6 on each side)

WOD – 2 rounds for time, 20 minute cap
50/40 Calorie Row
25 Clean and Jerks

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

Athlete Notes:
-The goal is to complete this workout under the time cap.
-Ideally you would be selecting a weight on the Clean and Jerk that is moderate but one you know you can cycle consistently for strong single reps. It’s a total of 50 reps so don't go too heavy. The volume is high and coupled with the Rowing, it is going to be a challenging combo.
-On the Row, keep in mind you should lower the calorie number if you believe it will take you over 4:00 minutes to complete.


Wednesday
Strength
Farmers Carry

45 seconds on / 45 seconds off for 8 rounds

WOD – 25 minutes
Part A: 10 minute ascending ladder (1-2-3-4-5-6 etc.)
Strict Pull-Ups
Dual Dumbbell Deficit Push-Ups
Dual Dumbbell Squats

Rest 5:00 minutes

Part B: 10 minute ascending ladder (2-4-6-8-10-12 etc.)
Pull-Ups
Push-Ups
Air Squats

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

Part A: Switch to Band Assisted Pull-Ups or Regular Push-Ups as needed.
Part B: Switch to Ring Rows and Knee Push-Ups as needed.

Athlete Notes:
-A great variation of the benchmark workout Cindy starting with more of a strength based AMRAP, then transitioning into a more volume, intensity based AMRAP.
-In Part A, these reps should be tough and climbing by single digits should allow for you to challenge yourself.
-In Part B, do your regular scaling for Cindy. On this AMRAP, you should be moving at a quicker pace, trying to accumulate more volume in these movements while still trying to maintain good movement standards.


Thursday
Strength
Hang Power Snatch

Every 90 Seconds x 7 sets
7 reps

Athlete Notes:
-Target @55%-65% of your 1 rep max Hang Power Clean.
-Today is about cycling efficiently, so aim to do all rounds unbroken.

WOD – 4 rounds for time, 13 minute cap
25 Wall Balls
15 Deadlifts

Cash out: 800m Run

L3: 185/125lb, 25/20lb
L2: 155/105lb, 20/14lb (RX)
L1: 135/95lb, 14/10lb

Athlete Notes:
-Aim to complete both movements within two sets maximum on each round. If you can’t do that, lower the weight or volume of each movement just slightly.
-Keep in mind the key to these light weight sets is to not sprint each set but move at an efficient and controlled pace focusing on your breathing and maximising your positions on both movements.
-Consider going lighter/easier today if you are trying to save yourself for the Open WOD.


Friday
Open WOD