Monday
Strength
Push Press

Complete a 6x6 resting 90 seconds between each set.

Set 1 at 60%
Set 2 at 65%
Set 3 at 70%
Set 4-6 at 75%

WOD – 20 min
6 min AMRAP
7/5 Calorie Echo Bike
3 Power Cleans
7 Bar Facing Burpees

Rest 3:00 minutes and decrease weight

5 min AMRAP
7/5 Calorie Echo Bike
5 Power Cleans
5 Bar Facing Burpees

Rest 2:00 minutes and decrease weight

4 min AMRAP
7/5 Calorie Echo Bike
7 Power Cleans
3 Bar Facing Burpees

L3: 185/125lb, 155/105lb, 135/95lb
L2: 155/105lb, 135/95lb, 115/75lb (RX)
L1: 135/95lb, 115/75lb, 95/65lb

Athlete Notes:
-Great interval style workout today. With each AMRAP, focus on increasing your intensity relative to the time frame set for you.
-The primary goal is to complete 3-4 rounds of each AMRAP. The loading of the Cleans gets lighter which should allow you to cycle the barbell slightly easier each round.

Score = Total Rounds + Reps


Tuesday
Strength
Single Leg Romanian Deadlift

Complete a 5x7 on each side, increasing your Kettlebell weight every other round.

WOD – for time, 18 min cap
15-12-9
Thrusters
Toes To Bar

Rest 2:00 minutes and increase weight

12-9-6
Thrusters
Toes To Bar

Rest 2:00 minutes and increase weight

9-6-3
Thrusters
Toes To Bar

L3: 115/75lb, 135/95lb, 155/105lb
L2: 95/65lb, 115/75lb, 135/95lb (RX)
L1: 75/55lb, 95/65lb, 115/75lb

Athlete Notes:
-It’s a classic CrossFit couplet today. The primary goal is to complete this under the time cap.
-Keep in mind, this is not a sprint workout. Instead, you should focus on moving with good quality on the thrusters and trying your best to work through big sets.
-The loading of the Thruster starts moderate and gets heavy, so be mindful of that and understand you're going to have to put a lot of effort into those reps, especially in the later rounds. Ideally, you are picking a weight in which you can always complete the volume within 2 sets maximum.
-On your Toes To Bar, this is your active rest time where you're away from the barbell and it allows your legs to recover.

Score = Time


Wednesday
WOD – 5 rounds, 30 minutes
Minute 1: Max Power Snatches
Minute 2: Rest
Minute 3: Max Double Unders
Minute 4: Rest
Minute 5: Max Reps of Your Choice: Single Dumbbell Box Step-Ups or Single Dumbbell Lunges
Minute 6: Rest

Cash out: 400m Run + 400m Medball Run

L3: 70/50lb DB, 115/75lb BB, 25/20lb MB
L2: 50/35lb DB, 95/65lb BB, 20/14lb MB (RX)
L1: 35/25lb DB, 75/55lb BB, 14/10lb MB

Athlete Notes:
-The goal is to try and accumulate as many reps as possible at each station. Considering it is one minute on/one minute off, try to push fairly hard each minute to get as many reps as you can.
-On the Power Snatches, pick a weight that you can start off with touch and go reps.
-On the Double Unders and Step-Ups, it is more about constant movement and finding a rhythm early on.
-You're going to accumulate a lot of volume today so during theminute of rest, sip on water and relax as much as you can because this will be a long workout. This is also a mental challenge, try your best to stay engaged and think about consistency in your round scores.

Score = Total Reps


Thursday
Skill
Pistol

If you have your Pistol, complete 4 rounds: 1:00 minute of max alternating Pistols / 2:00 minute rest. If you are new to Pistols, today is a great day to practice and work on technique and ankle mobility.

WOD
Part A: 0:00 – 8:00
100 Russian Kettlebell Swings
Every minute, including 0:00 complete 10 Wall Balls

Part B: 8:00 – 16:00
5 rounds of
20 Abmat Sit-Ups
10 Kipping Handstand Push-Ups

L3: 81/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Athlete Notes:
-On Part A, the primary focus is to try and cycle the Kettlebell as quickly as possible with whatever time you have left in the minute. You should be aiming for about 30 seconds on the Swings, accumulating 15-20 reps each round.
-On Part B, the Kipping Handstand Push-Ups are going to be the limiter so be smart with how you scale them. You should aim to complete the 10 reps within 2-3 sets maximum. If you can’t do the prescribed volume, do what you can and then complete the remaining reps as a Seated Press. Abmat Sit-Ups is where you can make up time but be ready for the fatigue to kick in, especially as this movement can conflict with your Handstand Push-Ups.

Score 1 = Part A Time
Score 2 = Part B Time


Friday
Strength
Ring Dips

8 minute EMOM: Complete a set of Ring Dips followed by 5-10 Push-Ups

WOD – 3 rounds, 24 min
Every 8:00 minutes, complete:
40/32 Calorie Row
30 Box Jump Overs
20 Alternating Dumbbell Hang Clean and Jerks
10 Deadlifts

L3: 70/50lb DB and 315/205lb BB
L2: 50/35lb DB and 275/185lb BB (RX)
L1: 35/25lb DB and 225/155lb BB

Athlete Notes:
-Great chipper workout today.
-The primary goal is to complete each set in under 8 minutes while maintaining consistent times throughout your rounds.
-Ideally you are getting at least two minutes of rest each set to ensure you have enough energy to maintain good intensity on the remaining rounds.
-For both your Dumbbell & Barbell, these should be loads you can complete the desired reps within 2 sets maximum each round. The Deadlift weight should be moderate to heavy but one you can still move well.

Score = Slowest Set

Monday
Strength
Overhead Squat

Complete a 7x3 with at least a 1:30 minute rest between sets. Self-directed loading today, aim for a moderate weight.

WOD – 3 rounds for time, 20 min cap
21 Deadlifts
10 Burpee Over Bar
15 Hang Power Cleans
10 Burpee Over Bar
9 Power Cleans

Rest 1:00 minute between rounds

L3: 135/95lb
L2: 115/85lb (RX)
L1: 95/65lb

Athlete Notes:
-Today we have a heavier barbell cycling workout.
-The main focus is to try and keep similar times each round. Be mindful that as you progress through the round the movements get more and more challenging.
-Aim for two sets on the Deadlifts, recover on the Burpees, two to three sets on the Hang Power Cleans, recover on the Burpees and then do whatever you can on the Power Cleans to finish strong, whether that is to do single reps or touch and go reps.
-The weight overall isn't super heavy however, the volume and the combination will be very taxing. To complete this workout under the time cap, you need to be doing a round every 6 minutes, which is certainly achievable.
-You can try to push the loading of the movements if you wish, but ensure that it’s done safely.

Score = Time


Tuesday
Strength
Strict Pull-Ups

10 minute EMOM

Athlete Notes:
-Today should be a focus on pulling strength as there are Kipping Pull-Ups later this week. If you don’t have a Strict Pull-Ups, you can use a band for assistance or work on your negative.

WOD – 2 rounds, 18 minutes
2:00 minutes of Max Box Jump Overs
Rest 1:00 minute
2:00 minutes of Max Shoulder To Overhead
Rest 1:00 minute
2:00 minutes of Max Toes To Bar
Rest 1:00 minute

L3: 115/75lb
L2: 95/65lb and 24/20" (RX)
L1: 65/45lb

Athlete Notes:
-Great interval style workout today. The goal for these 2:00 minute work intervals is to not sprint each, but rather try and have a consistent work-to-rest ratio at all movements.
-On the Box Jump Overs, you should just keep moving through those without stopping but on the Shoulder to Overhead & Toes To Bar, the work-to-rest ratio is more applicable. Aim for small sets of reps with the exact duration rest break and repeat that for the entire two minutes.
-What you'll find is that you will stay under your threshold and be able to hopefully accumulate more reps then you would if you opened up with a huge set.

Score = Total Reps


Wednesday
WOD – for time, 38 min cap
Ascending ladder (10-20-30-40) of:
Calorie Echo Bike
Back Rack Lunges

Then,

5 Rounds
20 Russian Kettlebell Swings
400 Meter Run

Then,

100 Sit-Ups

L3: 115/85lb Barbell and 81/62lb KB
L2: 95/65lb Barbell and 70/53lb KB (RX)
L1: 65/45lb Barbell and 53/35lb KB

Athlete Notes:
-On the Echo Bike, Women Calories = 7-14-21-28. If you’re using a C2 Bike, 1:00-2:00-3:00-4:00.
-This is a tough workout today, some of you may not finish and that is okay.

Score = Time


Thursday
Strength
Bench

1 x 6 @70%
1 x 5 @75%
3 x 4 @80%

After each set, complete 8 Bent Over Rows at a Moderate Weight

Athlete Notes:
-The Bench Press percentage is based off of your 1 rep max.
-Focus on pressing your feet into the floor and engaging your glutes. This will help keep your upper body strong and held well into place.

WOD – for time, 25 min cap
100 Double Unders
40 Pull-Ups
10 Dumbbell Snatches
100 Double Unders
30 Pull-Ups
20 Dumbbell Snatches
100 Double Unders
20 Pull-Ups
30 Dumbbell Snatches
100 Double Unders
10 Pull-Ups
40 Dumbbell Snatches

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

Athlete Notes:
-The primary goal for today is to complete this workout under the time cap.
-Today is a great day to go a little heavier on the Dumbbell Snatch. But make sure you scale the Pull-Ups appropriately. 100 reps is significant volume so adjust as needed.

Score = Time


Friday
Strength
Back Squat

Complete a heavy 5x3 at 75%-80% of your 1 rep max.

WOD – 14 minute AMRAP
40/32 Calorie Row
20 Dual Dumbbell Box Step-Overs
40/32 Calorie Row
20 Handstand Push-Ups

L3: 50/35lb
L2: 35/25lb and 24/20" (RX)
L1: 25/15lb and 14 HSPUs or 20 Box Pike Handstand Push-Ups

Athlete Notes:
-It’s a very CrossFit Open inspired workout today.
-The primary focus today is to accumulate 2 rounds.
-The big emphasis for this workout is the Row. Maintain a strong pace on each set of Calories to ensure you do not lose too much time.
-On the Step-Overs, you should be selecting a pair of Dumbbells that will allow you to complete the 20 desired reps within no more than two sets, but ideally one set.
-And finally, on the Handstand Push-Ups, complete the 20 reps within 3-4 sets maximum.

Score = Reps

Monday
Strength
Power Snatch

6 sets of:
1 Hang Power Snatch (above knee)
Rest :20 Seconds
1 Low Hang Power Snatch (below knee)
Rest :20 Seconds
1 Power Snatch
Rest 1:00 minute

Set 1 = 65%
Set 2 = 70%
Set 3 = 75%
Set 4 = 80%
Set 5 & 6 = 85%

Athlete Notes:
-Percentage is based off of your 1 rep max Power Snatch.
-Focus on great single reps dialing in technique and explosiveness.

WOD – 10 rounds for time, 20 min cap
8 Pull-Ups
5 Hang Power Cleans
5 Push Press
5 Thrusters

L3: 115/75lb and 10 Pull-Ups
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-The primary goal for this workout today is to complete it within the 20 minute time cap.
-Try and start strong and hold on. Aim for 2 minutes or less per round which is very achievable.
-Scale the Pull-Ups so you are completing it in 2 sets max on each round.

Score = Time


Tuesday
Skill
Handstand Push-Ups

10 minute EMOM
Pick a rep count that you can be consistent with throughout the duration

WOD – 4 rounds of 5:00 minutes on / 2:00 minutes off
40 Alternating V-Ups
20 Single Dumbbell Box Step-Ups
10 Burpees

Max Calories on the Rower in the remaining time

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

Athlete Notes:
-The primary focus for this workout today is to accumulate 120 Calories for the Men & 90 Calories for the Women. To do so, we need to be averaging around 2:00 minutes per round on the Rower.
-With the first three movements today, we want to push the pace to maximize our time on the Rower. The dumbbell load should be one you can move unbroken & quickly.

Score = Total Cals


Wednesday
WOD – 40 min AMRAP

0:00-20:00
10/7 Calorie Echo Bike
15 KB Swings
1 Overhead Plate Walking Lunge
200m Run

20:00-40:00
20/14 Calorie Echo Bike
15 KB Swings
1 Overhead Plate Walking Lunge
200m Run

L3: 70/53lb KB, 35/25lb & 45/35lb Plate
L2: 53/35lb KB, 25/15lb Plate & 35/25lb (RX)
L1: 35/26lb KB, 15/10lb & 25/15lb Plate

Athlete Notes:
-Today is about putting in the work.
-Long duration workouts are physically and mentally challenging. Focus on keeping your pace consistent throughout the entire 40 minutes. Aim for a total of 8-10 rounds.


Thursday
Strength
Power Clean

Complete a 6x3 at 65%-70% of your 1 rep max Power Clean. Rest 1:30 minutes between sets.

WOD – for time, 18 min cap
30 Toes To Bar
15 Bench Press
15 Box Jumps
24 Toes To Bar
12 Bench Press
12 Box Jumps
18 Toes To Bar
9 Bench Press
9 Box Jumps

L3: 155/105lb and 30/24"
L2: 135/95lb and 24/20" (RX)
L1: 115/75lb and 20/18” and Hanging Knee/Straight Legged Raises

Athlete Notes:
-Fun chipper workout for you today.
-The primary focus is to get the best possible time you can.
There is an 18 minute time cap today however, I would love to see you guys somewhere between the 12-16 minute mark.
-When looking at the Barbell Weight today, that should be a load you can complete the desired reps within 3 sets maximum.
-The Box Jumps are a chance for your grip and shoulders to recover heading into the Toes To Bar. They will really be the crux of today's workout.
-With scaling, don't be afraid to reduce the volume or change the movement to keep the intensity high.
-Depending on class size, Bench Press may be adjusted to Floor Press.

Score = Time


Friday
Skill
Double Unders

10 minutes of 30 seconds on / 30 seconds off

The goal for today is to brush up on your proficiency. If you don’t have your Double Unders, use the 10 minutes to practice technique.

WOD – 2 rounds, 12 minutes

2:30 minute AMRAP
25/20 Calorie Row
Max Wall Balls in remaining time

Rest 1:30 minutes

2:30 minute AMRAP
25/20 Calorie Row
Max Wall Walks in remaining time

Rest 1:30 minutes

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

Athlete Notes
-The primary goal for today is to have 60-70 seconds of time spent accumulating both the Wall Balls & Wall Walks.
-To do so, you need to hold a strong pace on the Rower each round, ideally looking for numbers upwards of 1200 Cal/Hour for the Men & 1000 Cal/Hour for the Women.
-When scaling today, this is a good opportunity to really challenge yourself on both the Wall Balls & Wall Walks to build up your stamina and also your confidence with these movements.
-If we're looking for goal reps today, pushing for 20+ Wall Balls & 4-6 Wall Walks are really good numbers to aim for.

Score = Total Reps Accumulated

Monday
Strength
Strict Press

Find a heavy and challenging set of 3 reps. Then complete a 3x6 at 85%.

WOD – for time, 26 min cap
400m Run
5 Squat Cleans
25 Toes To Bar
Rest 1:00 and Increase Weight

400m Run
4 Squat Cleans
20 Toes To Bar
Rest 1:00 and Increase Weight

400m Run
3 Squat Cleans
15 Toes To Bar
Rest 1:00 and Increase Weight

400m Run
2 Squat Cleans
10 Toes To Bar
Rest 1:00 and Increase Weight

400m Run
1 Squat Clean
5 Toes To Bar

L3: Start at 185/125lb increasing by 10lb each set
L2: Start at 125/85lb increasing by 10lb each set (RX)
L1: Start at 85/55lb increasing by 10lb each set and Leg Raises

Athlete Notes:
-The primary focus for this workout is the Heavy Squat Cleans. Challenge yourself on the loading of each set.
-If the prescribed weights are out of reach for you, adjust as needed.
-Don’t be afraid of pushing the pace on the Run each round, especially since you have the minute rest beforehand. This will add some difficulty to the following work but it will make you better.

Score = Time


Tuesday
Strength
Ring Dips

8 rounds
Every 90 seconds, complete a set of Ring Dips + a Hollow Hold until the top of the minute. Rest 30 seconds.

WOD – 3 rounds, 15 minutes

3 minute AMRAP:
2 Wall Walks
5 Box Jump Overs
7 Kettlebell SDLHP

2 minute rest between rounds

Cash out: 100 Russian Kettlebell Swings

L3: 70/53 and 3 Wall Walks
L2: 53/35 and 24/20" (RX)
L1: 35/26

Athlete Notes:
-The primary objective today is to have all out efforts in each set.
-Ideally you would be accumulating close to 3 rounds each 3:00 minute interval.
-One thing to keep in mind today is having clean Wall Walk reps, you don’t want to be getting a no rep in a workout of this nature. This is an Anaerobic test and should feel like an 8/10 effort.
-For the Cash Out, try to do these Kettlebell Swings in big sets. Because you are not going overhead, you should be able to complete this in 2-3 sets total. Use the same weight as used in the workout.

Score A = Total Rounds + Reps
Score B = Time


Wednesday
Strength
Bench

4 Sets of Max Reps, resting 2:00-3:00 between sets. Make sure you have a spotter nearby.

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

WOD – 3 rounds, 18 minutes

6:00 minutes to complete:
120 Double Unders / 240 Single Unders
40 Medball Sit-Ups
40 Wall Balls

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

Score = Slowest Round


Thursday
WOD – 35 minutes

Part A – 15 minutes to complete:
Max Calorie Row
E3MOM (starting at 0:00): 10 Single Dumbbell Box Step UpsRest 1 minute

Part B – 15 minutes to complete:
Max Calorie Echo Bike
E3MOM (starting at 0:00): 8 Burpees

Rest 1 minute

Part C – 5 minutes to complete:
Max Kettlebell Snatches

L3: 70/50lb DB and 70/53lb KB and 12 Burpees
L2: 50/35lb DB and 53/35lb KB (RX)
L1: 35/25lb DB and 35/26lb KB

Score A = Total Calories on Rower
Score B = Total Calories on Bike
Score C = Total KB Snatch Reps


Friday
Conditioning
Shuttle Sprints

10 minute “Death By”
Pick a starting number for your Shuttle Sprints and add one additional Sprint each minute.

WOD – 15 minute “Death By”

Every 2:30 minutes complete:
Overhead Squats (10/12/14/16/18/20)
Chest To Bar Pull-Ups (10/12/14/16/18/20)

Continue following this pattern until you fail to complete both rounds within the designated time frame. At that point, take a minute off to rest and then continue doing an AMRAP of 5 Overhead Squats and 5 Chest To Bar Pull-Ups until the 15 minute time cap.

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

Athlete Notes:
-This workout's time frame is written to last for 15 minutes. That is 6 rounds which would be 20 reps of each movement. This is a challenging score to complete.
-The big thing to focus on today is ensuring we're moving with intensity and selecting scaling options that will allow you to complete large sets of both movements.

Score = Rounds Completed + Reps in the Last Round
(For example, if you failed in round 4 but completed 15 Squats before the time cap, your score would be 3+15)

Monday
Strength
Squat

20 minutes to find your 1RM. You can do front or back squat today, whatever max you want to test.

WOD – for time, 25 min cap
30 Alternating Dumbbell Snatches
40 Pull-Ups
30 Alternating Dumbbell Snatches
80 Push-Ups
30 Alternating Dumbbell Snatches
100 Air Squats
30 Alternating Dumbbell Snatches

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb and option to partition the work into 2 rounds

Athlete Notes:
-This is a very high volume workout with large sets of reps at each movement so scaling today and having a break-up plan will be really important to ensure we can keep moving and can complete this workout under the time cap.
-The first thing to consider today is the Dumbbell load. Ideally, you should be picking a number of reps or load you can complete the 30 reps within two sets maximum.
-The air squats will be extra tough given today’s strength… happy Monday. :)

Score = Time


Tuesday
Strength
Deadlift

Complete a 6x4 Deadlift, increasing weight every 2 sets. Aim for sets 5 & 6 to be 80%+.

WOD – 22 min ascending Ladder
150m Row
KB Swings (2, 4, 6…)
Double Unders (20, 40, 60…)

During this time, complete four 100m Grip Strength Carries.

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

Athlete Notes:
-Aim for a fast pace on the Row each and every time. The distance is short, so keep the intensity up for the full duration of the Row.
-For the Grip Strength Carries, you can use KBs, DBs, or Plates. You must complete four 100m Carries in the 22 minutes, but when you complete those is up to you.

Score = Rounds + Reps (of KB Swings/DUs)


Wednesday
Partner WOD – 40 min AMRAP

Partner A completes:
15 Alt V-Ups
15 Box Jumps
15 Weighted Box Step Ups

While Partner B completes max Calories on Echo Bike

E8MOM: 1 minute Wall Sit

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

Athlete Notes:
-Try to complete each movement (V-Ups, Box Jumps, Box Step Ups) unbroken. However, the real focus today is your output on the Bike. Don’t burn yourself out but aim to go harder on the Bike portion of this workout.

Score = Total Calories on Echo Bike


Thursday
Strength
Weighted Back Rack Lunges

5 Rounds
Every 90 seconds, complete:
Minute A: 12 Back Rack Lunges
Minute B: 30 Seconds of Banded Shuffles

WOD – 20 minute AMRAP
Max Unbroken Toes To Bar
Max Unbroken Handstand Hold

*After each set, complete a 400m Run

L3: Unbroken Handstand Push Ups
L2: As prescribed (RX)
L1: Leg/Knee Raises and Wall Facing Handstand Hold

Athlete Notes:
-Today is a heavy Gymnastic workout. The primary focus is to challenge yourself on doing the biggest set possible on both the Handstand Hold & Toes To Bar.
-Use the run as an opportunity to recover however, don't be afraid to push the pace.

Score = Total Seconds Accumulated (Each TTB rep, counts as 2 seconds)


Friday
Skill
Rope Climbs

10 min EMOM
1 Rope Climb

If you are newer to rope climbs, use this time to practice.

WOD – 4 rounds, 18 minutes

Every 90 Seconds, alternate between the following three stations:
Station 1: "Barbell Complex" (3 Power Cleans + 4 Front Squats + 5 Thrusters)
Station 2: 15 Bar Facing Burpees
Station 3: 18/15 Calorie Row

L3: 135/95lb and 22/18 Calories
L2: 115/75lb (RX)
L1: 95/65lb and 15/12 Calories

Athlete Notes:
-This workout is all about practicing efficiency and building volume of movements.
-Looking at each station individually, there will not be a lot of rest between movements, but that's the point. We want to move at a pace that is sustainable and repeatable to ensure we can complete all of the work within the desired time frame of 90 seconds.
-For the barbell complex today, it is a moderate load. Aim to select a weight that will allow you to do all 12 reps unbroken. Don't go too light, try to push the loading if it is safe to do so.

Score = Slowest Row Time