Monday
Strength
Push Press

Complete a 6x3 increasing in weight every two sets.
Set 1 & 2 @65%
Set 3 & 4 @75%
Set 5 & 6 @80%-85%

WOD – 12 min AMRAP
12 Pull-Ups
18 Alternating Hang Dumbbell Snatches
24 Air Squats

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

Athlete Notes:
-The primary goal for this workout today is to complete 4-6 rounds.
-On the Hang Dumbbell Snatches, pick a weight you can do all 18 reps unbroken, if you're breaking them up, you have gone too heavy.
-On the Pull-Ups, scale today to ensure you can complete the desired number within 2-3 sets maximum. If you need to scale the movement back to achieve this, please do (Banded Assisted, Jumping, Ring Rows).
-Consider the Air Squats your rest. Use this time to recover so you can hit the next two movements hard.

Score = Rounds + Reps


Tuesday
Strength/Skill
Bench
Find heavy or 1RM Bench
Then decrease to 80%
Complete 4x3

WOD – 5 rounds, 26 min cap
10 Burpees Over Bar
10 Power Cleans
10 Box Jump Overs
Rest 1:30 minutes

L3: 135/95lb
L2: 115/75lb and 24/20” (RX)
L1: 75/55lb

Athlete Notes:
-The primary goal for this workout today is to keep each set sub 3:00 minutes. However, there is a 4:00 minute cap each round so even if you don’t complete all of the work, stop at that cap for your 1:30 minute rest.
-You should be cycling the barbell for unbroken sets which is why today’s weight is a little lighter than normal.
-On the Burpees and Box Jumps, you do not have to sprint these but aim to transition quickly and get moving right away as you can make up some good time each round.

Score = Time


Wednesday
Strength
Deadlift

6x3 @80% of 1RM

WOD – 2 rounds for time, 18 min cap
750/600m Row
Wall Balls (21-15-9)
Toes To Bar (21-15-9)

L3: 25/20
L2: 20/14 (RX)
L1: 14/10 and Knee Raises

Athlete Notes:
-The goal is to find a moderate pace on the Rower that will allow you to really attack the Wall Balls and Toes To Bar.
-Scale the Wall Balls to keep your sets unbroken and adjust the volume or movement on your Toes To Bar to complete them within 3 sets maximum.

Score = Time


Thursday
WOD – 3 rounds

Every 2:30 minutes, complete a 200m run + max reps

Movement 1: KB Swings
Movement 2: Sit Ups
Movement 3: Skeleton Rows
Movement 4: DUs
Movement 5: Single DB OH Lunges

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

Athlete Notes:
-Since you are working towards max reps, today’s goal is about maintaining a steady pace throughout the entire workout. Don’t go out of the gates too hard or push it to max on any movement.
-After each Run, try to move right into the movement and do a big set. However, you may want to consider building in a 10-15 second rest before the start of the next round.

Score = Total Reps (2 SUs = 1 rep)


Friday
Strength
Strict Pull Ups

5 Rounds
1 minute of max Strict Pull-Ups with a 2 minute rest in between rounds

Athlete Notes:
-Today is about volume. Don’t leave anything in the tank. You will likely see a drastic decrease in volume per round, that is ok.
-Most athletes will need to use a band for this strength. Consider using a thicker band than normal. And if Band Assisted Strict Pull-Ups are out of reach, adjust to Ring Rows.

WOD – 3 rounds, 18 minutes

6 minutes to complete:
40/30 Calorie Echo Bike
10 Dual Dumbbell Thrusters
10 Dual Dumbbell Weighted Lunges

L3: 50/35lb and 50/40 Cals
L2: 35/25lb (RX)
L1: 25/15lb and 30/24 Cals

Athlete Notes:
-Bit of a lower body destroyer workout today.
-The goal is to achieve between 1:30-2:00 minutes of rest each round.
-The big movement to be mindful of here is the Echo Bike. This is a large number to be repeating so be sure your pace on round one is one you can sustain on round 2 and 3. Your legs will feel heavy after the bike but try to force yourself to the Dumbbells.
-For the other two movements, the goal to be on doing each movement unbroken and using the transition time between movements as your rest break.

Score = Slowest Set Time

Monday
Conditioning
Bike Sprints

Complete 7 rounds in teams of 3
Partners pick their Calorie count and then alternate turns

M: Choose 7, 8, or 10 Calories
F: Choose 5, 6, or 7 Calories

WOD – for time, 16 min cap
9 Wall Walks
40 Barbell Back Rack Reverse Lunge Steps
7 Wall Walks
30 Barbell Back Rack Reverse Lunge Steps
5 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, if you know that volume is too much for you, don't be shy to reduce it down slightly to maintain the intensity on each set.
-When it comes to selecting your Barbell Lunge weight you should be aiming to select a weight you can complete at least half the reps unbroken before having a break. It is intended to be a light load today and one you can cycle for large sets so make sure if you need to scale you keep that in mind.

Score = Time


Tuesday
WOD – 38 min

0:00-14:00
2 rounds
3 minutes to complete 600/500m Row
2 minutes to complete 400/300m Row
1 minute to complete 250/200m Row
1 minute to rest

14:00-24:00
AMRAP
5 Burpees
7 Toes To Bar
9 Kettlebell Swings
11 Air Squats

24:00-38:00
2 rounds
3 minutes to complete 600/500m Row
2 minutes to complete 400/300m Row
1 minute to complete 250/200m Row
1 minute to rest

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

Athlete Notes:
-Today’s focus is Row, working on our power and speed. The faster you get through the work, the more rest you’ll have until the next Row starts. Focus on a strong leg drive and a full pull.
-In the second Row block, try to be within 10-15 seconds of your time in the first Row block.
-For the AMRAP, focus on a steady pace that you can maintain throughout the entire 10 minutes.

Score = Total Rounds + Reps (AMRAP work only)


Wednesday
Skill
Rope Climb

14 min AMRAP
Complete 1-2 Rope Climbs, followed by a 200m/400m run

WOD – 4 rounds, 20 min
5:00 minutes to complete:
60 Single Unders
9 Thrusters
40 Double Unders
8 Dual Dumbbell Box Step-Ups
20 Crossover Single Unders
12 Thrusters

L3: 115/75lb BB and 70/50lb DBs
L2: 95/65lb BB and 50/35lb DBs (RX)
L1: 65/45lb

Athlete Notes:
-Today, we’re focusing on our jump rope skills. Each round should be fairly achievable to complete the desired work. However, towards the back end expect the cumulative fatigue to kick in. The priority here is to focus on quality reps at each movement and practice some varying Jump Rope exercises.
-A quick note on the Crossover Single Unders, be sure to only count the Crosses, this makes it significantly easier to count for yourself. Scale to 40 DUs or 60 SUs as needed.
-In regards to the Thruster and Step-Overs you should be scaling today to ensure you can complete the desired volume unbroken.

Score = Slowest Set


Thursday
Strength
Farmers Carry

14 minutes of 45 sec on / 15 sec off
Alternating between Farmers Carry and Plank

WOD – 3 rounds, 16 min
4 minute AMRAP:
15 Pull-Ups
20 Alternating Dumbbell Hang Clean and Jerks
20/16 Calorie Machine of Choice

Rest 2:00 minutes between sets

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

Athlete Notes:
-The primary goal for today is to accumulate 1 round during each AMRAP. Pick up where you left during the subsequent AMRAP.
-Push yourself on the Pull-Ups. If you're proficient with this movement, look to push for large sets or adjust to Chest-To-Bar.
-On the Dumbbell Hang Clean and Jerks, that should be a weight you can complete the desired 20 reps unbroken each set.
-And when tackling the Row, be sure to not settle at this point in the workout. Maintain a strong pace here.

Score = Rounds + Reps (calories count as 1 rep)


Friday
Strength
Snatch

Every 4:00 minutes for 4 sets, complete the following:
3 reps
2 reps
1 rep

Set 1: 60%-65%-70%
Set 2: 65%-70%-75%
Set 3 & 4: 70%-75%-80%

WOD – for time, 20 min cap
70 Wall Balls
60 Abmat Sit-Ups
50 Dual Dumbbell Deadlifts
40 Box Jump Overs
30 Strict Handstand Push-Ups

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

Athlete Notes:
-Nice longer chipper workout to end your week.
-The primary objective today is to complete this workout under the time cap, try to aim for somewhere between 16:00 to 18:00 minutes.
-Ideally this is a workout where you want to make sure you select good scaling options and a strategy that is going to allow you to continuously keep moving through the high volume reps. Be sure not to start out too aggressive on the Wall Balls & Sit-Ups as the real work really starts once you get about halfway through the Deadlifts.
-Scale your Handstand Push-Ups today to an option you can complete at least 5-7 reps per set.

Score = Time

Monday
Strength
Ring Dips

Partner A completes a 15/10 calorie row, while partner B does ring dips. On the row, you do not need to go fast, just remain consistent and focus on a strong leg drive today.

WOD – 3 rounds, 21 min
7:00 minutes to complete:
400m Run
30 Wall Balls
20 Chest To Bar Pull-Ups
10 Shoulder To Overhead

Athlete Notes:
-The primary objective today is to complete each set under the 7:00 minute window, with 30 to 60 seconds of rest.
-Approach each interval with a pace that will allow you to stay under your threshold but handle minimal rest to be able to go straight into the next set. Maintain consistency in your round times, rather than sprinting the first set or two and then getting capped later.
-The two movements to really look at scaling today will be the Wall Balls & Chest To Bar Pull-Ups. Wall Balls should be completed within two sets maximum and the Chest To Bar Pull-Ups within 4 sets maximum.
-The Shoulder to Overhead should always be a weight you can complete the 10 reps unbroken each round. Keep in mind, you will take the barbell from the floor today.

L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb

Score = Slowest Set


Tuesday
Skill
Pistol Squats

Option A: 50 Pistol Squats for time
Option B: Complete a 8 minute EMOM, picking a rep count that you can be consistent with.
Option C: Use this time to work on your technique.

WOD – 5 rounds, 19 min
3 minute AMRAP
4 Box Jumps
6 Lateral Burpees Over Dumbbell
8 Dumbbell Snatches

1:00 minute rest after each round.

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

Athlete Notes:
-This workout is inspired by the classic Benchmark WOD called "The Chief.''
-The goal today is to accumulate 3+ rounds every AMRAP. As best as possible, focus on being smooth through each movement, keeping your transitions purposeful, and try your best not to stop.
-Select a load on the Dumbbell Snatches you know you can cycle for unbroken sets.

Score = Total Rounds + Reps

Wednesday
Strength
Deadlift

20 minutes to find your 5 rep max Deadlift

WOD – 15 min AMRAP
48 Double Unders / 72 Single Unders
12 Kettlebell Swings
3 Wall Walks

Athlete Notes:
-The primary goal for today is to complete 6+ rounds.
-Make sure that you select a weight on the Kettlebell Swings allows you to complete each round unbroken.
-Don't get sucked into the trap of starting at a sprint pace. These reps will go by quickly so make sure you find a pace appropriate for a 15 minute workout.
-The Wall Walks should be the quickest station, so try your best to cycle through those with speed and recover on the other two movements. If you need to scale this movement, you can choose not to go all the way to the wall or adjust to 9 reps of Seated Press.

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

Score = Rounds + Reps


Thursday
WOD – 6 rounds, 42 min
Every 3:00 minutes, alternate between the following stations:

Station 1:
30/24 Calorie Echo Bike

Station 2:
AMRAP
5 Strict Pull-Ups
10 Bench Press
15 Air Squats

Rest 1:00 minute

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

Athlete Notes:
-Today's workout is 42:00 minutes long in duration. The first thing to consider today is certainly the volume of work you will be doing and the pace you should be moving at.
-On the Echo Bike intervals, you should always be able to complete the set calories within the 3:00 minute window. If you are not getting ~30 seconds of rest each time, reduce the number of calories.
-For the AMRAP, the primary objective is to accumulate 2+ rounds each interval. We’re looking for volume and stamina today.
-Scale so that your Pull-Ups and Bench Press are completed unbroken each time. On the Pull-Ups, consider reducing the reps by 1 or 2, doing Band Assisted Pull-Ups, or adjusting to Elevated Ring Rows.

Score = Total Reps (Cals & Reps combined)


Friday
Strength
Cleans

1 x 4 @ 65%
2 x 3 @ 70%
3 x 2 @ 75%
4 x 1 @ 80%+

WOD – 20 min EMOM
Minute 1: 10-20 Toes To Bar
Minute 2: 15 Box Jump Overs
Minute 3: 10 Overhead Squats (increase load by 5lb each round)
Minute 4: Rest

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

Athlete Notes:
-Great skill/capacity EMOM to end your training week.
-The goal is to complete the set work each minute within 45 seconds at most.
-On the Toes To Bar, challenge yourself with your scaling options as best you can. If that means doing lower volume, that is okay. You can also adjust to Straight-Legged Raises or Knee-Raises.
-On the Overhead Squat, we're pushing for a progressive loading workout. You will Snatch the barbell up from the floor each set and you should select weights so you can always complete the reps unbroken.

Score = Final Overhead Squat Load

Monday
Strength
Bulgarian Split Squat

Complete a 6x6 on each leg, increasing load every other set. Challenge yourself with the weight today, given these are relatively small sets.

WOD – for time, 18 min cap
15 Power Cleans
30 Dual Dumbbell Push Press
12 Front Squats
24 Kipping Handstand Push-Ups
9 Power Cleans
18 Dual Dumbbell Push Press
6 Front Squats
12 Kipping Handstand Push-Ups

L3: 185/135lb BB and 70/50lb DB
L2: 165/115lb BB and 50/35lb DB (RX)
L1: 135/95lb BB and 35/25lb DB

Athlete Notes:
-The primary objective today is to complete this workout under the time cap. This is a higher volume workout today that will challenge your strength, technique, and also your stamina, so be prepared for that and scale accordingly to your ability to ensure you can hit the stimulus for today.
-Select a barbell load that is moderate to slightly heavy. You should be able to maintain consistent singles on the Cleans but also complete the Front Squats within two sets maximum.
-If needed, adjust the Handstand Push-Ups to be completed within 3-4 sets on each number. This can be reducing reps (e.g. 20 & 15) or adjust to Dual Dumbbell Seated Press.

Score = Time


Tuesday
WOD – 45 min AMRAP
200m Run
20 Kettlebell Swings
10/7 Calorie on Echo Bike

1:00 minute rest

400m Run
70 Double Unders / 100 Single Unders
100m Farmers Carry

1:00 minute rest

20/14 Calories Echo Bike
20 Kettlebell Swings
70 Double Unders / 100 Single Unders
100m Farmers Carry

1:00 minute rest

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

Athlete Notes
-Long duration workout today. The focus will be to pick one movement in each section to go hard on.
-Keep in mind, you’ll have some built-in rest as well as the Farmer’s Carries which can be considered recovery as well.
-100m in the gym will be down and back twice (from the first wood column to the third wood column.)
-A challenging goal will be to complete 3 full rounds.

Score = Rounds + Reps (100m = 10 reps)


Wednesday
Strength
Bench Press

1 x 10 reps @ 60%
2 x 8 reps @ 70%
3 x 6 reps @ 75%
4 x 4 reps @ 80%

WOD – for time, 8 min cap
21-15-9
Thrusters
Pull-Ups

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

Athlete Notes:
-Today is the benchmark WOD “Fran”. It should be fast and light. During the WOD you should, at least once, wonder why the hell you agreed to this.
-Both movements should be done in large or unbroken sets. Pick a tough, yet realistic, rep scheme that allows you to move quickly with minimal rest.
-If you need to scale the Pull-Ups, consider Jumping Pull-Ups or Ring Rows.

Score = Time


Accessory Work – 4 Rounds
30 Second Bar Hang with Knees Above Hips
30 Seconds of Bicep Curl (blank barbell or light load)
10 Good Mornings (blank barbell or light load)

Thursday
Strength
Turkish Get-Up

10 minutes to practice TGUs. Use this time to work on technique, increase weight, or use varying objects (DB, KB, Wall Ball, Shoe, Ab-Mat).

WOD – 4 rounds, 28 min cap

5:00 minutes on / 2:00 minutes off
AMRAP of:
5 Burpee Bar Touches
7 Shoulder To Overhead
10 Abmat Sit-Ups

Cash Out: 600/500m Row

L3: 115/80lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-During the AMRAP, focus on your transitions between the movements, rep speed should be smooth but be sure to move quickly between movements as this will bring about the best result. Ideally you want to push for 2 rounds or greater during each interval.
-Continue on from where you left off each round to keep track of your total reps.
-On the Cash-Out, push to complete the Row within 2:30 minutes maximum.

Score = Total AMRAP Reps

Friday
Strength
Pause Back Squat

Complete a 5x4 with a 2 second pause in the hole. Aim for 70%-75% of your 1RM.

WOD – 18 min EMOM
Minute 1: 5 Box Jumps + Max Power Snatches
Minute 2: Rest
Minute 3: 4 Box Jumps + Max Power Snatches
Minute 4: Rest
Minute 5: 3 Box Jumps + Max Power Snatches
Minute 6: Rest

No Levels Today, but try to use a slightly higher box than normal
Round 1: 75% of 1RM
Round 2: 80% of 1RM
Round 3: 85% of 1RM

Athlete Notes:
-Keep in mind, you will complete an entire round (6 minutes) before you increase weight.
-The aim today is to challenge you to complete the Box Jumps quickly and then cycle the barbell as frequently and as fast as you can. Yes, the time frame on the barbell will increase. It is intended to challenge you, after already being fatigued, to stay close to the barbell and keep it moving.
-There was a lot of shoulder work this week. Keep the Power Snatch as light as needed, and feel free to adjust to Dumbbell Snatch if preferred.

Score = Total Power Snatch Reps

Monday
Skill
Kipping Pull-Ups

Complete a max set of Kipping Pull-Ups, then rest 2:00 minutes. After that, complete 4 sets at 40% of your max set.

If you’re still working your Kipping Pull-Up, use this time to work on your technique.

WOD – for time, 16 min cap
25 Back Squats
Kettlebell Complex
45/36 Calorie Row
Kettlebell Complex
25 Back Squats

Kettlebell Complex:
5 rounds
7 Kettlebell Deadlift
7 Russian Kettlebell Swings
**Do not set the Kettlebell down until complex is complete**

L3: 185/125lb
L2: 165/115lb (RX)
L1: 135/95lb

Athlete Notes:
-Fun little chipper today! The primary objective for today is to complete this workout under the time cap.
-One thing to keep in mind with this workout today is that it certainly is a back end workout and one you need to pace carefully to be able to hold a strong pace coming off the rower.
-When looking at the movements, you should be able transition from one movement to the next comfortably.
-For the Squats, select a load that allows you to complete the 25 reps in more than 3 sets.

Score =Time


Tuesday
Strength
Weighted Lunges

Complete a 5x8 on each leg. Increase loading with each set.

Part A: 6 min ascending ladder (2-4-6-8-10…)
Burpee Box Get-Overs
Power Cleans

Rest 3:00 minutes

Part B: 6 min ascending ladder (2-4-6-8-10…)
Box Jump Overs
Dual Dumbbell Hang Power Cleans

L3: 165/115lb BB, 70/50lb DB, and 30/24 Box
L2: 135/95lb BB, 50/35lb DB, and 30/24 Box (RX)
L1: 95/65lb BB, 35/25lb DB, and 24/20 Box

Athlete Notes:
-Great little double WOD today blending Burpees Box work and Barbell conditioning, and then ending with an easier version of each movement.
-The objective is to get into the double digit numbers in Part A and even further in Part B. Focus on being smooth and moving constantly.
-On the Box Get-Overs, you're allowed to use your hands which will add some more intensity to it but will also allow some people to perhaps try a higher box. The value of Burpee Box Get-Overs is that it allows you to do the work in the most efficient way possible, no prescribed methodology. So use this opportunity to determine what works best for you, e.g. Box-facing Burpees, Lateral Burpees, Box Jumps, Box Step-Ups, etc.
-In regards to the barbell, the priority is to just keep the bar moving. It should be a weight you can do touch and go reps but you’ll like need some breaks as you increase in reps.

Score = Total Reps


Wednesday
Skill
Double Unders

8 minute EMOM
Pick a rep count that you can be consistent with throughout all rounds. If you are still working on this skill, use this time to practice.

WOD – 20 min AMRAP
15 Toes To Bar
10 Dumbbell Snatches
5 Overhead Squats

L3: 70/50lb DB and 115/75lb BB
L2: 50/35lb DB and 95/65lb BB (RX)
L1: 35/25lb DB and 75/55lb BB

Athlete Notes:
-The primary objective for this workout is to accumulate between 8-10 rounds.
-Keep in mind the limiter for this workout is certainly going to be the Toes To Bar. Be sure to scale the volume or movement itself accordingly to complete the desired reps within 2 sets maximum.
-On the Dumbbell Snatches, these are not alternating so you must complete 5 reps on the Left Arm and then 5 reps on the Right Arm to accumulate the 10 reps required. If you would like to do Barbell Snatch instead, then use the same Bar/Loading as your Overhead Squat.

Score = Rounds + Reps


Thursday
Come in for your Thanksgiving Fitness Feast!

(And no, we’re not actually eating, we will definitely be WOD-ing.)


Friday
Strength
Deadlift

Complete a 5x5 at 80% with a 1:30-2:00 rest between sets.

WOD 1  – for time, 10 min cap
800m Row
60 Dual Kettlebell Shoulder To Overhead
10 Wall Walks

L3: 53/35lb
L2: 35/26lb (RX)
L1: 26/18lb

Athlete Notes:
-This workout is inspired by the 2019 CrossFit Games event called 'Second Cut.'
-Follow a similar standard to what they used for this event on the Kettlebell Push Press and make sure you bring the Horns of the Kettlebell down underneath your chin on each rep. This is intended to be a fast and furious workout.
-The challenge is managing the shoulder fatigue from the Shoulder to Overhead heading into the Wall Walks. Make sure you break the reps up into small manageable sets to ensure you leave some gas in your shoulders to tackle the Wall Walks.

Score = Time

Rest 3:00

WOD 2 – 8 rounds for time, 10 min cap
10 Wall Balls
100m Run

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

Athlete Notes:
-To finish this workout under the time cap, you need to complete a round every 1:15. However, you will have to start out a little faster at the beginning in order to bank up some time for the later rounds. It will be the last several rounds in which you need to stay the most focused.
-Your mindset should be just to keep moving. Force yourself to pick-up the ball right away once you come in from the Run. You should complete the 10 Wall Ball reps unbroken and consider the Run your “recovery”. You will likely be fatigued from the prior WOD but just remember these sets are low volume, so challenge yourself to push through without breaking.

Score = Time