Monday
Strength
Front Squat

Complete 6 sets of 2 pause reps + 3 regular reps @ 70% of your 1RM. On your pause reps, hold in the bottom position for a full 3 seconds.

WOD – 3 rounds for time, 18 min cap
45/35 Calorie Row
30 Toes to Bar
15 Dual Dumbbell Strict Press

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb and Straight Legged/Hanging Knee Raises

Athlete Notes:
-The overall focus here is to complete this workout under the time cap so scale accordingly.
-You should expect to spend 1:30-2:00 on the Toes To Bar work. If you are scaling down, you may need to increase your reps to achieve this.

Score = Time


Tuesday
Strength
Deadlift

Complete a 5 x 6 resting 2:00 minutes between sets.
Set 1 = 70%
Set 2 = 75%
Set 3-5 = 80%

WOD - Every 3:00 minutes, complete the following:
Station 1: 400m Run
Station 2: Max Push-Ups
Station 3: 400m Run
Station 4: Max Strict Ring Dips
Station 5: 400m Run
Station 6: Max Strict Pull-Ups
Station 7: 400m Run

L3: Weighted Ring Dips
L2: As Prescribed (RX)
L1: Knee Push-Ups and/or Band-Assisted Ring Dips/Strict Pull-Ups

Athlete Notes:
-This workout today takes inspiration from the Shuttle to Overhead event from the Games last year with the focus on building strength/stamina through your upper body and getting the opportunity to practice with a harder scaling option than normal.
-For the runs, try to run each 400m relatively hard. You may also consider writing down each run time and totaling it up at the end to see how long it took you to complete a mile.
-Strict Pull-Ups only today, so use a band if needed. We have Kipping Pull-Ups later this week.

Score = Total Gymnastic Reps Combined


Wednesday
Partner WOD – 35 min ascending ladder
Partner A completes the work while Partner B bikes, then switch. Each partner will complete a round of 10 reps, then 12 reps, then 14 reps, etc.

Single Dumbbell Box Step Ups (10, 12, 14, 16…)
Alternating V-Ups (10, 12, 14, 16…)

Cash out: 4 rounds of 20 Kettlebell Swings and 45 second Wall Sit

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

Athlete Notes:
-Today is about putting in the work.
-As you increase in the ladder, you will spend a longer amount of time on the Bike. Don’t let your pace slip, try to maintain your pace throughout the entire workout.

Score = Total Box Step Up and Alternating V-Up reps


Thursday
Strength
Snatch

Complete 5 sets of the following:
2 Squat Snatches
1 Hang Squat Snatch
1 Overhead Squat

Athlete Notes:
-Start @70% of your 1 rep max Hang Squat Snatch and increase in weight each round.
-The focus is on the Hang Squat Snatch. Making sure you're patient in your pull and really using the legs and extending the hips.
-You can reset between the first 2 Squat Snatches.

WOD – 4 rounds of 4:00 minutes on / 1:30 minutes off
100 Double Unders / 150 Single Unders
20 Barbell Back Rack Reverse Lunges
Max Kipping Handstand Push-Ups in remaining time

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

Athlete Notes:
-The primary goal for today is to accumulate 60 Kipping Handstand Push-Ups within the 4 rounds. To do this, you need to be getting 15 reps each round. This is certainly achievable as long as you scale the movement correctly. You can either reduce the volume down to a number more achievable for your skill level or scale the movement to Box Pike reps, Dual Dumbbell Seated Strict Presses or even Hand Release Push-Ups.
-Ideally you should be aiming for 45-60 seconds of time on the wall to accumulate max reps. Make sure you select a weight on the Lunges which allows you to complete all 20 reps unbroken and fast.

Score = Total Kipping Handstand Push-Up reps


Friday
Strength
Farmers Carry

Complete 6 sets of Farmers Carry (down and back twice), increasing in weight every other set. Between each set, complete 1:00 minute plank.

WOD – for time, 16 min cap
75 Wall Balls
60 Pull-Ups
45 Power Cleans
30 Bar Facing Burpees

L3: 135/95lb and 25/20lb
L2: 115/75lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb

Athlete Notes:
-Long chipper workout to end the week. The focus of this workout today is intensity and trying to achieve the best possible time you can.
-On the Power Cleans, make sure you select a weight that you can cycle for small sets of touch and go reps.

Score = Time

Monday
Conditioning
Rowing Intervals

Complete a 500m/400m Row every 4:00 minutes for 5 rounds

WOD – 5 rounds, 15 min
3:00 minutes to complete:
200m Run
15 Toes To Bar
10 Thrusters

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

Athlete Notes:
-Sprint intervals today. The primary focus is to complete each round under 2:30 minutes.
-The secondary focus will be trying to complete both movements in as big of a set as you can.
-Given the time between sets being significant, this should help you maintain consistency.
-The weight on your Thruster should be a load you can complete each round of 10 reps unbroken.

Score = Slowest Set


Tuesday
Skill
Rope Climbs

Complete 2 rope climbs every 2:00 minutes for 7 rounds.

WOD – 5 rounds for time, 15 min cap
15 Dual Dumbbell Hang Power Cleans
15 Dual Dumbbell Deficit Push-Ups
15 Wall Balls

L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB

Athlete Notes:
-The primary goal for today is to complete this workout under the time cap. This workout is going to be really challenging on the grip & shoulders today. Keep that in mind when you're thinking about breaking up your movements.
-The load for each movement is light enough you should be able to complete both within two sets maximum.
-The Deficit Push-Ups these will be the most challenging for people, so scale these as needed (e.g. Regular Push-Ups or Knee Push-Ups) to ensure you’re not spending too much time here.

Score = Time


Wednesday
Skill
Handstand Push-Ups

Complete an 8 minute EMOM of Handstand Push-Ups. If you are still working on this skill, use this time to practice.

WOD – 12 minute AMRAP
10 Chest To Bar Pull-Ups
15 Deadlifts
20 Box Jump Overs

Rest 30 seconds between sets

L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb

Athlete Notes:
-The goal is to accumulate between 3-4 rounds total.
-When looking at this workout, make sure you select a weight on the Deadlifts you can complete the 20 reps within two sets maximum.
-On the Chest To Bar Pull-Ups, this is a good day to practice the skill under fatigue. However, keep in mind we don't want to be spending any more than about 60 seconds of time there. Scale the movement to something challenging but something you can keep moving on.
-The Box Jump Overs are the active rest, so try your best to find a good strong rhythm with them from the start.

Score = Rounds + Reps

Ab Lab


Thursday
Strength
Bench Press

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

If you don’t know your current 1RM or it’s been awhile since you’ve tested it, you can also use this time to find your 1RM. Make sure you have a spotter today.

WOD – 18 minute ascending ladder (10-12-14-16…)
Alternating Dumbbell Snatches
Russian Kettlebell Swings

After each set, complete 1000m/800m on the C2 Bike

L3: 70/50lb DB and 80/62lb KB
L2: 50/35lb DB and 70/53lb KB (RX)
L1: 35/25lb DB and 53/35lb KB

Athlete Notes:
-The primary goal for today is to complete 5+ rounds.
-On the Bike, try to maintain a strong pace. The Dumbbell Snatches & Kettlebell Swings won't stop you dead in your tracks, but rather are two movements that will allow you to consistently move.
-Select a weight that will always allow you to complete the desired reps unbroken each time.

Score = Total Reps (Bike counts as 4 reps)


Friday
100 rounds for time – 40 min cap
1 Burpees
2 Air Squats
3 Sit Ups
4 Alternating Lunges

L3: 110 Rounds
L2: As Prescribed (RX)
L1: 80 Rounds

Athlete Notes:
-This is going to be difficult to complete under the time cap. Keep your transitions quick and if you really want to make up time, consider Jumping Lunges.
-If you’d like to adjust the rep scheme to reduce transitions, consider doing 20 rounds of 5, 10, 15, 20 or 10 rounds of 10, 20, 30, 40.
-From a pacing perspective, you’ll want to be about halfway through at the 17:00-18:00 minute mark.

Score = Time

Monday
Strength
Deadlift

Every 1:30 minutes for 6 sets:
2 Deadstop Deadlifts + 2 Deadlifts @75-80%

WOD – 4 rounds for time, 24 min cap
500/400m Row
40 Box Jump Overs
20 Dumbbell Hang Clean and Jerks

Rest 1:00 minute between sets

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

Athlete Notes:
-The primary goal is to get each set sub 5:00 minutes.
-Try to have good intensity from the first set. Don't use that as a gauge to feel it out, treat each round as if you only have one set to do.
-You should aim to go unbroken on the Dumbbell Hang Clean and Jerks.

Score = Time (including rest)


Tuesday
Strength
Power Snatch

Every 1:00 minute, complete a set:
2 x 3 @60-65%
4 x 2 @70-85%
1 x 3 @60%

Athlete Notes:
-The main focus on the 4 sets of 2 reps in the middle. Ideally you are building up to something moderate to heavy while trying to keep the best technique you can.
-The single set of 3 reps @60% is your opportunity to realign your technique and finish on a good note.

WOD – for time, 10 min cap
21 Front Squats
9 Ring Dips
15 Front Squats
15 Ring Dips
9 Front Squats
21 Ring Dips

L3: 135/95lb, 185/125lb, 205/135lb and Strict Ring Dips
L2: 115/75lb, 155/105lb, 185/125lb (RX)
L1: 95/65lb, 135/95lb, 155/105lb

Athlete Notes:
-This WOD is inspired by the Benchmark workout Elizabeth.
-The priority today is strength work under fatigue. The loading and volume of the Squats will challenge you, coupled with the volume and strength required for the Ring Dips.
-Pick loads & scaling options that will allow you to complete this workout under the time cap. Ideally each set on both movements should be completed in under 3 sets maximum.
-For your Front Squats, take the barbell from a rack today, do not clean it. And for your Ring Dips, switch to Band Assisted Ring Dips if needed.

Score = Time

WOD – for time, 10 min cap
Kettlebell Swings
Calories on Echo Bike

M: 30-23-16
F: 21-15-9

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

Athlete Notes:
-The primary goal for today is to finish this workout under the time cap.
-Aim to complete all rounds of your Kettlebell Swings unbroken and maintain a consistent pace on the Bike.
-If desired, you can increase your weight and switch to Russian Kettlebell Swings instead of American Kettlebell Swings.

Score = Time


Wednesday
Strength
Strict Pull-Up

8 minute EMOM
Choose a rep count that you can maintain throughout the entire 8 minutes

WOD – for time, 20 min cap
300 Double Unders
150 Wall Balls
75 Handstand Push-Ups

L3: 25/20lb
L2: 20/14lb (RX)
L1: 20/14lb at 120 reps and Box Pike Handstand Push-Ups

Athlete Notes:
-The primary goal for today is to complete this workout under the time cap.
-You can break this up however you wish as long as you accumulate the desired volume of each movement.
-Try to knock out the Handstand Push-Ups early on when you're the most fresh as both the Double Unders and Wall Balls will fatigue the shoulders.
-Don’t be afraid to scale movements as needed.

Score = Time


Thursday
WOD – 5 rounds, 35 min
Every 7:00 minutes, complete:
400m Run
20 Barbell Box Step Ups
10 Push Press
20 Reverse Lunges
10 Bent Over Row

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

Athlete Notes:
-This workout will be challenging to complete in the 7:00 minutes. Keep a steady pace throughout and try to complete the bar work unbroken.
-You will use the same barbell for all movements.
-For the Barbell Box Step Ups, be sure to use a wood box today.

Score = Slowest Round Time


Friday
Strength
Strict Press or Push Jerk

12 minute EMOM
Minute 1-3: 4 reps @65%
Minute 4-6: 3 reps @70%
Minute 7-9: 2 reps @75%
Minute 10-12: 1 rep @80%

WOD – 15 minute AMRAP
10 Pull-Ups
15 Burpees
25 Abmat Sit-Ups
35 Air Squats

L3: 5 Bar Muscle-Ups
L2: As Prescribed (RX)
L1: 15 Ring Rows

Athlete Notes:
-The goal for today is to complete 3-4 rounds total.
-This is a large, high volume bodyweight focused workout today. The sets at each movement are small enough to keep you moving but that is where the pacing comes in. Make sure you work at a pace that doesn't force you to a complete stop but allows you to be smooth and constantly moving.

Score = Rounds + Reps

Monday
Strength
Squat Clean

Complete a 4x3 of Hang Squat Cleans at 65%. Rest 1:00 minute between sets.

Then, complete a 4x2 of Squat Cleans increasing weight with every set. Aim to land around 85% of your 1RM.

WOD – 20 minute EMOM
Minute 1: Max Unbroken Bench Press @70%
Minute 2: 120ft Single Dumbbell Suitcase Carry
Minute 3: Max Unbroken Strict Pull-Ups
Minute 4: Rest

L3: 70/50lb and Weighted Pull-Ups
L2: 50/35lb (RX)
L1: 35/25lb and Band Assisted Pull-Ups or Elevated Ring Rows

Athlete Notes:
-Focus on really pushing yourself on the Bench Press & Strict Pull-Ups. You should aim to get upwards of 8-10 reps on both movements.
-If 8-10 reps of Strict Push-Ups is unattainable, scale to Banded Pull-Ups or Elevated Ring Rows.
-100ft will be 4 lengths of the gym, from the first wood column to the third wood column.

Score = Total Bench Press and Strict Pull-Up reps


Tuesday
Skill
Toes To Bar

Use this time to work on your Toes To Bar. If you are already proficient, complete 4-5 max sets, resting 2:00 minutes between attempts.

WOD – 5 rounds for time, 18 min cap
75 Double Unders
10 Bar Facing Burpees
5 Power Snatches
Rest 1:00 minute between rounds

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

Athlete Notes:
-The focus for this workout today is moderate to heavy barbell cycling under fatigue, keep that in mind when selecting your weight.
-The primary objective today is to have consistent times across all 5 sets. In order to complete this under the time cap, you’ll need to complete each set in 2:30 minutes.

Score = Time


Wednesday
WOD – 7 rounds for time, 40 min cap
20 Single Dumbbell Clean & Press
20 Single Dumbbell Box Step Ups
20 Alternating V-Ups
200m Medball Run

L3: 70/50lb and 25/20lb
L2: 50/35lb and 20/14lb (RX)
L1: 35/25lb and 14/10lb

Athlete Notes:
-On the Dumbbell work, you don’t need to alternate the weight with every rep, but make sure you complete 10 reps on the left and 10 on the right.
-The Medball Run will become challenging but continue to push your pace here. As for the rest of the movements, you do not need to speed, just aim to keep a steady pace throughout.
-If you finish in under 35 minutes, complete an additional round.

Score = Time


Thursday
Strength
Pause Back Squat

Complete 5x3 at 70% with a 3 second pause at the bottom. Rest as needed between sets.

WOD – 3 rounds, 21 minutes

7:00 minutes to complete:
500m/400m Row
15 Kettlebell Swings
1000m/800m C2 Bike
30 Jump Squats

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

Athlete Notes:
-Today is a heavy leg day. Keep that in mind when selecting your Squat weight in the strength section.
-As for the workout, your Row and Bike should be completed in under 2:00 minutes each. While your Kettlebell Swings should be done unbroken and the Jump Squats completed in 2-3 sets maximum.

Score = Time


Friday
Skill
Max Height Box Jump

Use the next 15 minutes to find your Max Height Box Jump.

Athlete Notes:
-Remember to keep good form focusing on the explosive hip extension and driving your knees hard into your jump.
-As you start to get up there, you can test yourself first by jumping in front of the box. Have a partner judge your jump height before attempting your max jump.

WOD – for time, 14 min cap
50 Alternating Dumbbell Snatches
40 Single Arm Dumbbell Overhead Walking Lunge Steps
30 Chest To Bar Pull-Ups
40 Single Arm Dumbbell Overhead Walking Lunge Steps
50 Alternating 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.
-Overall this workout is heavily focused on cycling the Dumbbell so pick a load you know you can move for large sets.
-Try to open with a big set of Snatches. On your last set of Snatches transition straight into the Overhead Lunges. The weight should be light enough that you can do this.
-For Chest To Bar Pull-Ups, scale this movement to ensure you can complete the desired volume within 6 sets maximum. It shouldn't affect the back end of the workout too much so try to finish as strong as you started.

Score = Time

Monday
Strength
Deadlift

Complete a set every 3:00 minutes:
1 x 5 @75%
1 x 4 @80%
2 x 3 @85%
2 x 2 @90%

WOD – 3 rounds for time, 26 min cap
17/13 Calorie Echo Bike
15 Toes To Bar
13/9 Calorie Echo Bike
15 Chest To Bar Pull-Ups

Rest 2:00 minutes after each round

L3: Increase Bike Calories by 3 reps and increase Toes To Bar and Chest To Bar to 21 reps
L2: As Prescribed (RX)
L1: Straight Legged Raises/Hanging Knee Raises and Regular Pull-Ups/Banded Pull-Ups/Jumping Pull-Ups

Athlete Notes:
-The primary goal for this workout today is to complete it under the time cap. Try to increase your effort as the calories on the Bike decrease.
-For the Toes To Bar & Chest To Bar Pull-Ups, you should be able to complete the 21 reps within 3-4 sets maximum. Scale the movement to achieve this if needed.

Score = Time


Tuesday
Strength
Bulgarian Split Squat

Complete 4x8 on each leg, increasing your weight with each set.

WOD – 20 min EMOM
Minute 1: 15 Push Ups
Minute 2: 45 Seconds of Max Power Snatches
Minute 3: 45 Seconds of Max Push Press
Minute 4: 20 Wall Balls
Minute 5: Rest

L3: 135/95lb and 25/20lb
L2: 115/75lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb

Athlete Notes:
-On the barbell movements, the intent is to pick a weight that you can cycle for quick single reps with good technique. However, if you’re looking for a more cardio-focused workout, go a little lighter today and pick up the pace and if you’re looking for a more strength-based workout, slow down the pace and go a little heavier.
-On the Wall Balls, try to maintain a consistent pace for the full rep count. These 20 reps should take about 45 seconds.
-Keep in mind, technique is really important for today’s work. If you don’t leverage your legs on Wall Balls and/or Push Press and instead over index on upper body strength, this work will become very difficult, very quick.

Score = Total Barbell Reps x Your Weight


Wednesday
WOD – for time, 43 min cap
4 rounds of:
Run (800m-600m-400m-200m)
Dual Dumbbell Lunges (45-40-35-30)

Straight into

4 rounds of:
Row (1000m-750m-500m-250m)
Ab-Mat Sit Ups (60-50-40-30)

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

Athlete Notes:
-The goal is to finish in under the time cap. It is a long one with a fair amount of work, so you’ll need to maintain a good, steady pace throughout limiting your breaks.
-On the Dual Dumbbell Lunges, pick a weight that allows you to move consistently. You can hold the Dumbbells in the front rack or down at your side.
-The Sit-Ups should be an area where you can make up time if needed.

Score = Time


Thursday
Skill
Rope Climb

For those that are experienced, complete 1-2 climbs every 1:30 for 7 sets. For those that are new to rope climbs, work on technique.

WOD – 6 rounds for time, 16 min cap
5 Power Cleans
10 Handstand Push-Ups
15 Box Jump Overs

L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb

Athlete Notes:
-The primary focus for today is to complete this workout under the time cap. To do so you need to be completing a round every 2:30 minutes at minimum.
-The loading of the barbell should be on the moderate side and one you have to move for Single reps.
-On the Handstand Push-Ups, considering taking one break in the middle of each set to conserve energy and ensure you can still maintain your sets even on the back end. If you need to scale this movement, you can adjust to Box Pike Handstand Push-Ups, Hand Release Push-Ups, or Seated Press.
-Since you may have to move with a bit of control and technique on the first two movements you can really try and push the pace on the Box Jump Overs to make up any lost time if needed.

Score = Time


Friday
Strength + Conditioning
Bent Over Row with Bike Sprints

6 Rounds
Complete a set of 8-10 Bent Over Rows at a challenging weight. Rest 1:00 minute. Then complete a 20 second Bike Sprint.

WOD – 2 rounds for time, 16 min cap
100 Double Unders
42 Overhead Squats
100 Double Unders
21 Burpee Pull-Ups

L3: 115/80lb
L2: 95/65lb (RX)
L1: 65/45lb and 16 Burpee Pull-Ups or 21 Burpee Bar Touches

Athlete Notes:
-The primary goal for today is to complete this workout under the time cap.
-The two main movements to focus on today include the Overhead Squats & Burpee Pull-Ups.
-On the Overhead Squats, pick a weight that you're confident you can complete the reps within 3 sets maximum.
-On the Burpee Pull-Ups, just try to stay moving through those as much as possible. It’s a decent amount of reps, attacking those with the right pace is important to ensure your success today. If you need to scale, adjust to Burpee Bar Touches. (The standard is the same as it was for 23.2.)

Score = Time