Monday
Strength
Front Squat

1 x 10 @ 65%
2 x 7 @ 70%-75%
3 x 4 @ 80%-85%
4 x 1 @ 90%

WOD – 5 rounds, 20 min
3:00 to complete:
15 Toes To Bar
25 Alternating Dumbbell Snatches
Max Single Dumbbell Box Step Overs

1:00 rest between rounds

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

Athlete Notes:
-The primary objective for this workout is to challenge yourself with larger Toes To Bar sets today, ideally 2 sets maximum. If you need to scale, consider adjusting the volume over the movement first, then scale the movement if needed.
-Aim to get through these movements quickly so that you have about 1:00 to complete max Box Step Overs each round.

Score = Total Box Step Over reps


Tuesday
Strength
Push Jerk

3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%+

WOD – 20 min AMRAP
400m Run
50ft Med Ball Walking Lunge
10 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Burpee Deadlifts

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

Athlete Notes:
-You are aiming for about 5 rounds today. To keep a good pace, make sure you select a Dumbbell load that allows you to go unbroken on the Hang Power Cleans and Burpee Deadlifts.
-There is no prescribed weight for the Med Ball Walking Lunge. Pick a challenging weight to hold at your chest or go a little lighter and do Overhead Lunges.
-On the Lunges, you will come in from your Run, grab a Med Ball, and then Lunge from the first wood column to the third wood column.

Score = Rounds + Reps (each run is equal to 20 reps)


Wednesday
WOD – 30 min AMRAP
20/14 Calorie Echo Bike
100 DUs / 150 SUs
25 Sit Ups

0:00-10:00
E2MOM of 10 Kettlebell Plank Drags

10:00-20:00
E2MOM of 12 Kettlebell Swings

20:00-30:00
E2MOM of 14 Plate Ground To Overheads

Cash Out: Max Plank

Use the remaining time in class to work on mobility (stretch, roll out, etc).

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

Athlete Notes:
-The Bike/Jump Rope/Sit Up AMRAP will be as intense as you want to make it. There are also 3 different sets of E2MOMs to help break up the work.
-The goal is to just keep moving at a steady pace, keeping your transition time short (this is especially important given all the E2MOMs).

Score Rounds + Reps (excluding the E2MOM reps)


Thursday
Conditioning
500m Row Test

You will go through several coach-led Rowing intervals before you start the 500m Row Test.

WOD – 18 minute EMOM
Minute 1: Bench Press
Minute 2: 12 Single Dumbbell Bulgarian Split Squats
Minute 3: Rest (optional Wall Sit)

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

Bench Press Loads & Reps:
Round 1 and 2 = 10 reps @ 70%
Round 3 and 4 = 8 reps @ 75%
Round 5 and 6 = 6 reps @ 80%

Athlete Notes:
-Today we're looking for higher volume/heavier loaded percentage work to really develop your strength.
-On the Bulgarian Split Squats, hold the Dumbbell in the opposite hand of your lead leg in order to work the glutes more. You’ll want to complete 6 reps on one side, then switch legs/hands, and complete 6 reps on the other side.

Score = Final Bench Press weight


Friday
Strength
Cleans

Complete 6 sets of the following, starting at 70% and increasing in load with each set.

1 Power Clean
1 Hang Squat Clean
Rest 15 seconds
1 Squat Clean

Athlete Notes:
-The first two lifts must be completed unbroken, then you will have a 15 second rest before your last lift.
-The goal is developing time under tension and managing the heavier loads under fatigue which will force you to fall back more on your technique more to help lift the desired load.

WOD – for time, 22 min cap
70 Wall Balls
35 Pull-Ups
50/40 Calorie Echo Bike
25 Chest To Bar Pull-Ups
30 Box Jumps
15 Strict Pull-Ups

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

Athlete Notes:
-The primary objective today is to complete this workout under the time cap. It’s a fairly generous time cap to allow you to challenge yourself on the gymnastic elements.
-If you have the Pull-Up movements, but the volume is too high, reduce the rep count by 7-10 reps. If you don’t have the Pull-up movements, you can do Band Assisted Pull-Ups, Jumping Pull-Ups, and/or Ring Rows.

Score = Time

Monday
WOD – 40 min

Part A – 0:00-14:00
EMOM, alternating between:
10 Thrusters
20 Kettlebell Swings

Part B – 14:00-28:00
AMRAP of:
10/7 Calories on Echo Bike
8 Bent Over Row
8 Ring Dips

Part C – 28:00-40:00
5 rounds for time:
200m Run
10 Burpees
20 Plate Russian Twists

L3: 115/75lb BB, 70/53lb KB, 35/25lb Plate
L2: 95/65lb BB, 53/35lb KB, 25/15lb Plate (RX)
L1: 75/55lb BB, 35/26lb KB, 15/10lb Plate

Athlete Notes:
-Long duration workout to open up the week.
-Today is about putting in the time. You will be going through 3 different WOD formats (EMOM, AMRAP, and For Time). Think about each part as it’s own workout and aim to give each section your all. This will certainly by physically challenging, but it’s also a mental grind to stay engaged and motivated for the entire time 40 minutes.
-The weights are not too heavy today, so that should allow you maintain throughout. Once you get to the last section, don’t be afraid to kick up the intensity.

Score A = Total Reps from the AMRAP
Score B = Total Time from


Tuesday
Strength
Deadstop Deadlift

1 x 7 reps @ 70%
1 x 6 reps @ 75%
1 x 6 reps @ 80%
1 x 5 reps @ 85%
1 x 5 reps @ 87%

Between each set, complete a 45 second Wall Sit or a 45 second Banded Shuffle.

WOD – for time, 12 min cap
500/400m Row
50 Alternating Dumbbell Snatches
500/400m Row
50 Alternating Hang Dumbbell Clean and Jerks
500/400m Row

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

Athlete Notes:
-The goal for this workout is to complete it under the time cap.
-Today is short and sweet, so prioritize intensity. However, do not go out too hot on the Row. Try to sustain a similar pace on all three Rows. Ideally it shouldn’t take you any longer than 2:00 minutes to complete each one.
-On the Dumbbell movements, the loading is lighter and the goal should be to push for 2 sets maximum on both movements. Don’t get sloppy with your form, rather aim to maintain smooth reps and good technique which will allow you to hang on for bigger sets.

Score = Time


Wednesday
Strength
Push Press

Complete a 7x7 starting at 60% of your 1RM and working your way up to 80% over the 7 sets.

WOD – for time, 20 min cap
100 Box Jumps
EMOM starting at 0:00: 5 Pull-Ups

Rest 2:00 minutes

100 Abmat Sit-Ups
EMOM starting at 0:00: 10 Ring Rows

L3: 7-10 Pull-Ups
L2: As Written (RX)
L1: 70 Box Jumps and Jumping Pull-Ups

Athlete Notes:
-The primary objective today is to complete each movement in under 8 minutes.
-The goal is to find a pace and stick to it. 100 reps is significant for any movement at the best of times so with that said, make sure you do not go out hot but rather find a pace you know you can hold or potentially build on.
-In terms of scaling, if you don’t have Pull-Ups, today you will do Jumping Pull-Ups. Trust us, these are tough.

Score = Time


Thursday
Strength
Snatch

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

WOD – 10 minute AMRAP
50 Double Unders / 75 Single Unders
1 Back Squat*

*Add 1 rep to the Back Squat each round

Cash out – 2 rounds as fast as possible (without sacrificing form):
60 Mountain Climbers
40 High Knees
20 Jump Tucks

L3: 70%-75% of your 1RM
L2: 60%-65% of your 1RM (RX)
L1: 50%-55% of your 1RM

Athlete Notes:
-The primary goal for this workout is to get close to Double Digit reps.
-For this workout today, please take the Barbell from a rack. The loading of the Back Squat today is towards the heavy side so if you do need to scale you should be looking at a load that you can complete the majority of the sets unbroken.

Score = Total Back Squat Reps


Friday
Strength
Weighted Lunges

Complete an 8x8, taking ample rest between sets and increasing weight every other set. No prescribed loading today, listen to your body.

WOD – 20 minute AMRAP
8 Shuttle Runs
6 Strict Handstand Push-Ups
3 Power Cleans

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

Athlete Notes:
-Today’s goal is to complete 7-10 rounds of this workout.
-Overall, the volume of reps per movement is quite small which should allow you to keep moving from movement to movement and hold a consistent pace throughout.-
-On the Strict Handstand Push-Ups today, make sure you scale them appropriately to be able to complete every set unbroken and maintain the same scaling option throughout the entire AMRAP.

Score = Total Reps

Monday
WOD – 40 min AMRAP
Run (200m, 300m, 400m…)
10 Dual Dumbbell Lunges
15 Wall Balls
20 Medball Sit Ups

Every two rounds, complete a 2 minute plank.

L3: 50/35lb DBs and 25/20lb WB
L2: 35/25lb DBs and 20/14lb WB (RX)
L1: 25/15lb DBs and 14/10lb WB

Athlete Notes:
-Today’s workout is quite long. Aim to get in 7+ rounds during this 40 minute duration.
-Try to complete all sets of Wall Balls unbroken. And focus on moving at a steady pace throughout the Sit Ups.
-On the Plank, work to get in as much Plank time as possible over those 2 minutes.

Score = Rounds + Reps


Tuesday
Conditioning
Echo Bike

15 min AMRAP
Partner A completes 10/7 Calories on Bike, while Partner B rests. Switch back and forth until time.

Partner WOD – 10 rounds for time, 15 min cap
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Partner A completes one round, while partner B holds a pumpkin Wall Sit or pumpkin Overhead Hold. Switch back and forth until you’ve completed 10 rounds.

Cash out: 2 Rounds
31 Pumpkin Russian Twists
31 Pumpkin Toe Taps
31 Pumpkin Plank Taps
31 Pumpkin Squats

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

Score = Time to complete the WOD (not including Cash Out)


Wednesday
Strength
Back Squat

Complete a 6x5, taking rest as needed between sets.

Sets 1 and 2 @70%
Sets 3 and 4 @75%
Sets 5 and 6 @80%-85%

WOD – for time, 24 min cap
50/40 Calorie Row
40 Kettlebell Swings
30 Burpees
20 Box Jumps
10 Bar Muscle-Ups
20 Box Jumps
30 Burpees
40 Kettlebell Swings
50/40 Calorie Row

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

Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Remember, there is a fair amount of volume today so pace yourself appropriately to ensure a similar effort climbing back up the reps.
-Two movements to be conscious of include the Burpees & Row. These will take the most out of you and will require the most effort especially on the back end.
-Scaling for the Bar Muscle-Ups: 15 Chest To Bar Pull-Ups, 20 Kipping Pull-Ups, or 25 Ring Rows.

Score = Time


Thursday
Strength
Bench Press

2x5 @70%
2x4 @75%
2x3 @80%
2x2 @85%

WOD – for time, 14 min cap
21-15-9 of:
Snatch
Toes To Bar
Jump Lunges

After each round, complete 100 Double Unders / 150 Single Unders.

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

Score = Time


Friday
Skill
Rope Climbs

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

WOD – 15 min AMRAP
21/16 Calorie Echo Bike
15 Sumo Deadlift High Pulls
7 Renegade Rows

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

Athlete Notes:
-The primary goal for today is to complete 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
Front Squat

Complete the following, taking ample rest between sets.

1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
3 x 1 @ 90%

WOD – for time, 15 min cap
21 Deadlifts
21 Strict Ring Dips
21 Alternating V-Ups
15 Deadlift
15 Strict Ring Dips
15 Alternating V-Ups
9 Deadlifts
9 Strict Ring Dips
9 Alternating V-Ups

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

Athlete Notes
-Today’s focus is lower body pull & upper body push.
-Ideally, you should be able to complete the Deadlift reps within 2 sets maximum as that load should be one sitting around 50%-60% of your 1 rep max.
-On the Ring Dips, try to break the sets up early and often to ensure clean/good quality reps and that you can keep moving through the entire workout. Sets of 3's would still be a great option today.
-If you need to scale the Ring Dips, first reduce the volume (e.g. 18/12/6 or 15/10/5). If you need to scale beyond that, complete Band Assisted Ring Dips, keeping the current rep count of 21/15/9.

Score = Time


Tuesday
Strength
Strict Press

Complete the following, taking ample rest between sets.

1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
3 x 2 @ 80%
5 x 1 @ 85%

WOD – 15 minutes

Part A: 6 minute AMRAP
Power Snatch (1-2-3-4…)
Box Jumps (2-4-6-8…)

Rest 3:00 minutes

Part B: 6 minute AMRAP
Power Clean (1-2-3-4…)
Box Jumps (2-4-6-8…)

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

Athlete Notes:
-Great little double AMRAP workout today blending explosive movements and Barbell conditioning.
-Today you should focus on being smooth and moving constantly. Try to get just as far along in Part B as you did in Part A.
-With regards to the barbell, aim to do all of your sets unbroken.

Score = Total Reps


Wednesday
Skill
Kipping Work

15 minutes to practice kipping work. You can pick any movement you would like today (Toes To Bar, Pull-Ups, Chest To Bar, Muscle Ups, etc). Take the first 5 minutes to practice what you’re already proficient in, and then use the last 10 minutes to work on the next movement that you’re aiming to achieve.

WOD – for time, 16 min cap
10 Wall Walks
40 Barbell Back Rack Reverse Lunge Steps
8 Wall Walks
30 Barbell Back Rack Reverse Lunge Steps
6 Wall Walks
20 Barbell Back Rack Reverse Lunge Steps

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

Athlete Notes:
-A great upper body and lower body pump workout today. Overall, it is a fairly high volume of each movement but the aim is to find a pace from the start and sustain that throughout the workout.
-On the Wall Walks, don't be shy to reduce the reps slightly to maintain the intensity on each set. Another option is to cut all of the reps in half (Wall Walks and Lunges) and complete this work in two rounds.
-When it comes to your Barbell Lunge weight, aim to select a weight you can complete at least half the reps unbroken before breaking. It is intended to be a lighter load today and one you can cycle for large sets.

Score = Time


Thursday
Partner WOD – 36 min AMRAP

Teams of two will play Rock-Paper-Scissors. The winner will complete max reps, and the loser will complete a 200m Run. Repeat this process for 36 minutes, aiming to accumulate as many reps as possible.

Movement 1: Sit-Ups
Movement 2: Calories on Bike
Movement 3: Single Unders
Movement 4: Dual Dumbbell Squats
Movement 5: Kettlebell Swings

L3: 50/35lb DB and 70/53lb KB
L2: 35/25lb DB and 53/35lb KB (RX)
L1: 25/15lb DB and 35/26lb KB

Athlete Notes:
-Today will feel like a grind, just aim to keep moving throughout the entire duration.
-The amount of running vs. max movements you complete will be dependent on the outcome of your Rock-Paper-Scissors rounds. But over the course of 36 minutes, you should experience a fair amount of both.

Score = Total Reps


Friday
Conditioning
Death by Burpees

12 min EMOM
Pick a starting number (between 1 and 5) and add an additional rep each minute.

WOD – 5 rounds, 15 min

2:00 on/1:00 off
12/9 Calorie Row
8 Lateral Burpees Over Rower
Max Alternating Dumbbell Snatches in remaining time

Cash out: 5 minute Ab Lab

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

Athlete Notes:
-The objective is to get as much time as possible on the Dumbbell as you can each set.
-Focus on maintaining high intensity on each interval to accumulate as many Dumbbell Snatches as possible each round.
-If you prefer not to jump over the Rower, you can do your Burpees behind the Rower.

Score = Total Snatches

Monday
Strength
Farmers Carry

4 Rounds
0:45 Farmers Carry / 0:15 Rest
0:45 Plank / 0:15 Rest
0:45 Farmers Carry / 0:15 Rest
0:45 Wall Sit / 0:15 Rest

WOD – for time, 15 min cap
21 Back Squats
21 Strict Pull-Ups
15 Front Squats
15 Strict Pull-Ups
9 Overhead Squats
9 Strict Pull-Ups

L3: 155/105lb and Weighted Strict Pull-Ups
L2: 135/95lb (RX)
L1: 115/80lb and 15/12/9 Strict Pull-Ups

Athlete Notes:
-The focus for today is to develop your lower body and upper body stamina.
-The loading on the barbell should be one that you can complete each movement within 2-3 sets. The idea is that as the volume reduces, the complexity of the movement increases. Please note, the barbell will be taken from the floor.
-On your Strict Pull-Ups, we're looking to test your stamina in a Metcon setting. Break your sets up early and often today. The recommendation would be sets of 3's, this will keep you well under your threshold each round and it should allow you to continuously move throughout the sets. If you need to scale, first scale by reducing the volume to 15/12/9 reps. If that’s not attainable, then stick to the 21/15/9 reps and scale to Band Assisted reps or Elevated Ring Rows.

Score = Time


Tuesday
Skill
Rope Climb

12 min AMRAP
1-2 Rope Climbs + 10/7 Calories on Echo Bike

Today is not about speed, just a steady pace throughout the 12 minutes. If you’re new to Rope Climbs, use this time to practice technique.

WOD – for time, 25 min cap

1 Round:
48 Alternating Hang Dumbbell Snatches
24 Toes To Bar
300 Single Unders

Rest 2:00 minutes

2 Rounds:
24 Alternating Hang Dumbbell Snatches
12 Toes To Bar
150 Single Unders

Rest 2:00 minutes

3 Rounds:
16 Alternating Hang Dumbbell Snatches
8 Toes To Bar
100 Single Unders

L3: 70/50lb
L2: 50/35lb (RX)
L1: 32/25lb

Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Keep in mind, as this workout progresses, the intensity of each part should also increase. When the reps break down into smaller numbers, the mindset of whether you should hold on for bigger sets should become a lot more clear and a lot more enticing. Use this opportunity to focus on different pacing strategies and challenge yourself on pushing the tempo when the rep sets get smaller.
-If you need to scale the Toes To Bar, first consider reducing the reps. If you need to scale beyond that, keep the prescribed rep count and adjust to Straight Legged Raises or Hanging Knee Raises.

Score = Time


Wednesday
Strength
Clean

Complete 7 sets, increasing weight with each set and taking ample rest as needed. Start at 50% of your 1RM, and ideally land around 80%.

1 Power Clean
1 Hang Power Clean

WOD – for time, 26 min cap

Part A – 3 rounds:
400m Run
25 Wall Balls

Rest 4:00 minutes

Part B – 1 round:
1200m Run
75 Wall Balls

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

Athlete Notes:
-The primary objective today is to complete the work under the time cap. Please note, Part A has a time cap of 12 minutes. If you haven’t completed all 3 rounds by then, that is ok, take your 4 minute rest and then move to Part B.
-On each couplet, you should aim to have high effort output. The purpose of the 4 minute rest in the middle is to allow for recovery so you can hit the next work with intensity.
-This is a high volume workout today so make sure you select a weight on the Wall Ball you're confident completing upwards of 15-20 reps per set. Be smart with your scaling!

Score = Time


Thursday
WOD – for time, 40 min cap

Concept will be explained in class, just be prepared for a lot of cardio. :)

Score = Time


Friday
Strength
Shoulder To Overhead

1 x 3 Push Presses + 2 Push Jerks + 1 Split Jerk at 70%
2 x 2 Push Presses + 2 Push Jerks + 1 Split Jerk at 75%
2 x 1 Push Press + 1 Push Jerk + 1 Split Jerk at 80%

These sets are not touch and go; however, each set must be unbroken. The goal today is to maintain explosive reps but great technique also. If you do not have a Split Jerk, you can modify to Push Jerk.

WOD – 12 min ascending ladder
Bar Muscle-Ups (1, 2, 3…)
Single Kettlebell Box Step-Ups (2, 4, 6…)

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

Athlete Notes:
-The primary objective is to get into the round of 8 or 10 reps.
-The goal is to challenge yourself with your Bar Muscle-Up scaling option to really focus on developing the skill in a more demanding way. If needed, you can scale this movement but aim to scale it in a way that will progress you towards this skill. Scaling options (in order) are: Banded Bar Muscle-Up, Chest To Bar Pull-Up, Pull-Up, Banded Pull-Up, Jumping Pull-Up, Elevated Ring Row.
-For the Single Kettlebell Box Step-Ups, that load should be one you can complete most sets unbroken. It will definitely get hard towards the later rounds, but you really should never have to break.

Score = Rounds + Reps