Monday
Strength
Front Squat

Complete 5 sets, starting at 70%-75% of your 1RM and increasing the load each set.
2 Pause Front Squat (2 seconds)
3 Front Squats

WOD – for time, 15 min cap
15 Left Arm Dumbbell Clean and Jerks
15 Right Arm Dumbbell Clean and Jerks
60 Abmat Sit-Ups
12 Left Arm Dumbbell Clean and Jerks
12 Right Arm Dumbbell Clean and Jerks
48 Abmat Sit-Ups
9 Left Arm Dumbbell Clean and Jerks
9 Right Arm Dumbbell Clean and Jerks
36 Abmat Sit-Ups

L3: 70/50lb at 20-15-10
L2: 70/50lb (RX)
L1: 50/35lb

Athlete Notes:
-The primary objective today for this workout is to complete it under the time cap. If you can push closer to 12 minutes that would be ideal.
-Select a slightly heavier Dumbbell than usual and focus on cycling that load today. You should be able to complete the 15-12-9 reps on each side within two sets maximum.

Score = Time


Tuesday
Conditioning
Row

Part A: 7 minutes
Partner A completes 15 strokes, then Partner B completes 15 strokes. Alternate back and forth until time cap, trying to complete as many combined meters as possible. Each partner needs their own rower.

Part B: 7 minute EMOM
Complete 7 reps  Skeleton Rows every minute

WOD – for time, 20 min cap
35-25-15-5
Dual Dumbbell Bench Press / Floor Press
Toes To Bar
Plate Russian Twists (R & L equals 1 rep)

L3: 70/50lb DB and 35/25lb Plate
L2: 50/35lb DB and 25/15lb Plate (RX)
L1: 35/25lb DB ad 15/10lb Plate

Athlete Notes:
-Great little body building triplet today.
-The primary objective of this workout is to complete it under the time cap. Understand that the sets of 35 & 25 reps will be challenging. That is a significant amount of volume to complete for any movement, so be sure to break your sets up from the start.
-On the Bench Press you should be aiming for 10 reps plus every set and for the Toes To Bar you should be aiming for upwards of 5-7 reps every set.

Score = Time


Wednesday
WOD – 4 rounds for time, 35 min cap
200m Run
30 Russian Kettlebell Swings
60 Kettlebell Toe Taps

200m Run
5 Wall Walks
60 Kettlebell Toe Taps

200m Run
20 Back Rack Lunges
60 Kettlebell Toe Taps

L3: 95/65lb BB and 80/62lb KB
L2: 75/55lb BB and 70/53lb KB (RX)
L1: 55/35lb BB and 53/35lb KB

Athlete Notes:
-Completing today’s WOD under the time cap should be doable, as each round should take approximately 7:30-8:00 minutes.
-If you need to scale up today, consider 10 Handstand Push-Ups instead of Wall Walks and 30 Toe Taps on 30” Box instead of KB Toe Taps.

Score = Time


Thursday
Strength
Strict Press

3x3 @ 75%
2x2 @ 80%
2x1 @ 85%

WOD – 2 rounds, 16 minutes

Every 4:00 minutes to complete:

Station 1:
21/16 Calorie Echo Bike
15 Box Jump Overs
9 Deadlifts

Station 2:
9 Deadlifts
15 Box Jump Overs
21/16 Calorie Echo Bike

L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/135lb and 16/12 Calories

Athlete Notes:
-Great leg-dominant interval workout for your Thursday. The primary objective today is to achieve a minimum of 60 seconds of rest each interval.
-Secondary to that, select a Deadlift load that is heavy but a weight you can complete the 9 reps within 1-2 sets.
-The Calories on Bike should take no longer than 2 minutes, so use this as a guide to help you scale, if needed.

Score = Slowest Station


Friday
Strength
Squat Clean

5 reps @ 60%
Rest 1:00 minute
4 reps @ 70%
Rest 1:00 minute
3 reps @ 80%
Rest 1:00 minute
2 reps @ 85%
Rest 1:00 minute
1 rep @ 90%

WOD – descending ladder for time, 15 min cap
50-40-30 reps
Push-Ups
Kipping Pull-Ups

L3: Add a Weight Vest
L2: As Written (RX)
L1: 40-30-20 reps

Athlete Notes:
-Classic Push/Pull stamina workout! The goal for today is to complete this workout under the set time cap.
-This is both a lot of Push-Ups & a lot of Pull-Ups (120 reps of each movement). So make sure you factor that into your scaling options.
-When scaling today, aim to reduce the volume first over scaling the movement itself. If you need to scale the movement, consider: Knee or Box Assisted Push-Ups and Jumping Pull-Ups or Ring Rows.

Score = Time

Monday
Strength
Snatch

Complete a 3x3 starting at 70% and increasing the load with each set, aim to finish at 80%. Then, complete a 4x5 reducing weight as needed so that these can be quick touch-and-go reps.

WOD – for time, 25 min cap
30/24-24/20-18/16-12/9
Calorie Row
Jump Lunges (on each leg)

Rest 5:00 minutes

12/9-18/16-24/20-30/24
Calorie Row
Single Dumbbell Box Step-Ups

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

Athlete Notes:
-The main goal is to complete each part in under 10 minutes. This will ensure you complete this workout under the time cap.
-This workout is very heavy on the legs, especially paired with the Rower. So make sure today you start on the Rower with a pace you can sustain and maybe potentially build upon rather than starting fast and falling off.
-Try your best to keep your transitions smooth and get right to work on the Lunges and Step-Ups.

Score = Time


Tuesday
Strength
Tempo Back Squat

Complete a 4x6 with a 3-3-3-3 tempo. Self directed loading today, the focus is on the tempo and maintaining the count as much as possible.

WOD – for time, 16 min cap
15 Hang Power Cleans
30 Toes To Bar
15 Hang Power Cleans
30 Handstand Push-Ups
15 Hang Power Cleans
30 Pull-Ups

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

Athlete Notes:
-Spicy weightlifting & Gymnastics workout today!
-The primary objective today is to complete this workout under the time cap. Secondary to that, challenge yourself in the Gymnastic elements. Reduce the volume on each movement if it allows you to practice a harder variation. Use this opportunity to build up not only the capacity but also the confidence in the movement.
-Make sure today you select a load you can complete the desired 15 reps 2-3 sets each time.

Score = Time


Wednesday
WOD – descending ladder for time, 40 min cap
Alternating V-Ups (20-18-16-14-12-10-8-6-4-2)
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Alternating Dumbbell Snatch (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)

After each set, complete 14/10 Calories on the Bike

L3: 70/50lb DB, 225/155lb BB, and 25/20lb WB
L2: 50/35lb DB, 185/125lb BB, and 20/14lb WB (RX)
L1: 35/25lb DB, 135/95lb BB, and 14/10lb WB

Athlete Notes:
-Today’s workout should be doable in the allotted time, you’ll just need to continue
-These are high volume reps, but you will have Bike breaks before you get back into your next set. Scale your weight so you can complete each set unbroken.
-On the Bike, make sure you pick a pace that is challenging, but something you can maintain throughout the duration of the workout.

Score = Time


Thursday
Skill
Rope Climb

10 min AMRAP
Complete 1-2 Rope Climbs, followed by a 1:00 minute Plank

If you are still working on your Rope Climb, use this time to practice

WOD – for time, 20 min cap
250 Russian Kettlebell Swings
Every time you break, complete a 400m Run

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

Athlete Notes:
-This will be a difficult WOD to complete. You should try to hang on for larger sets but expect to run at least 5 times.
-Another approach to consider is picking a rep count at the beginning (e.g. 30-40 reps) and maintaining that throughout the duration.
-The movement is Russian Kettlebell Swings rather than American, so the weight will feel a little bit lighter today.

Score = Time


Friday
Skill
Double Unders

Complete a 10 min EMOM of 30 seconds on / 30 seconds off.

WOD – for time, 14 min cap
60 Air Squats
30 Dual Dumbbell Shoulder To Overhead
15 Burpee Bar Touches
40 Air Squats
20 Dual Dumbbell Shoulder To Overhead
10 Burpee Bar Touches
20 Air Squats
10 Dual Dumbbell Shoulder To Overhead
5 Burpee Bar Touches

Cash out (to be completed as a group):
100 Blank Bar Bicep Curls

L3: 70/50lb and 30-20-10 Pistols instead of Air Squats
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-Today, the priority with this workout is to complete the Dumbbell Shoulder To Overhead reps within minimal sets. Secondary to that, focus on your overall time to complete the workout.
-Don't underestimate the difficulty of the Air Squats and Burpees, be ready for those reps to be challenging and work hard to keep moving through them.

Score = Time

Monday
Strength
Back Rack Reverse Lunge

Complete 5 rounds of the following:
10 Alternating Barbell Back Rack Reverse Lunges
10 Blank Bar Good Mornings

Athlete Notes:
-Start the Lunge at 70% of your 1-rep max Power Clean, increasing in load as desired.
-The 10 Lunges are both legs combined, so you will complete 5 reps on each leg, not 10 reps on each. This should allow you to go a little heavier.

WOD – 4 rounds for time, 18 min cap
4 Man Makers
12 Chest To Bar Pull-Ups
1000m C2 Bike

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

Athlete Notes:
-Today is great upper body pump session that we want to see you complete under the time cap. To do so, you need to complete a round every 4:30 minutes.
-Challenge yourself with the loading of the Dumbbells as there are only 4 reps per round.
-On the Chest To Bar Pull-Ups, scale up to 6 Muscle-Ups or scale down to Regular Pull-Ups or Band Assisted Pull-Ups, as needed. You should aim to complete the 12 reps within 2-3 sets maximum.
-As a reminder, a Man Maker = Push-Up + Dumbbell Row Right + Push-Up + Dumbbell Row Left + Burpee + Squat Clean Thruster.

Score = Time


Tuesday
Strength
Handstand Push Ups

Every 90 seconds, complete 50% of your 1 set max HSPU. If you don’t have this movement, you can complete 3 Wall Walks every 90 seconds or use this time to practice.

WOD – for time, 12 min cap

Buy in: 400m Run

50 Russian Kettlebell Swings
50 Sit-Ups
50 Double Unders / 75 Single Unders
25 Russian Kettlebell Swings
25 Sit-Ups
25 Double Unders / 50 Single Unders
12 Russian Kettlebell Swings
12 Sit-Ups
12 Double Unders / 40 Single Unders
6 Russian Kettlebell Swings
6 Sit-Ups
6 Double Unders / 30 Single Unders
3 Russian Kettlebell Swings
3 Sit-Ups
3 Double Unders / 20 Single Unders

Cash out: 800m Run

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Athlete Notes:
-The focus today is moving with speed though these movements and maintaining efficient transitions.
-Don’t go out of the gate too hard with the Buy-In Run but really try to push yourself on the Cash Out Run.
-You should go a little heavier on the Kettlebell Swings given they are Russian and not American. Also, try to challenge yourself to complete all movements unbroken.

Score = Time (including the Cash Out)


Wednesday
Strength
Bench Press

Complete the following:
1 x 5 @ 65%
1 x 4 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x Max Reps @ Bodyweight (or a challenging weight)

WOD – for time, 18 min cap
27-21-18-15-12-9
Overhead Squats
Toes To Bar

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

Athlete Notes:
-Great classic CrossFit Couplet today.
-The primary objective today is to complete this workout under the time cap.
-It’s a total of 102 reps of each movement, which is significant volume, especially considering the combination. With that in mind, make sure you scale appropriately.
-The Overhead Squat should be a light weight where you can do big sets.
-On the Toes To Bar, break them up early from the start to ensure you can hold decent sets during the final rounds of 15, 12, and 9. If you need to scale, first start with volume (e.g. 18-15-12-9-6-3). If you need to scale further, you can keep the original rep count and adjust to Straight Legged Raises or Hanging Knee Raises.

Score = Time


Thursday
WOD – 40 min E2MOM

20 Calorie Echo Bike
4 Strict Press + 5 Push Press + 6 Push Jerk
200m Run
1 minute Plank
20 Calorie Echo Bike
25 Box Jump Overs
200m Run
1 minute Wall Sit

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

Athlete Notes:
-Completing the Calories on the Echo Bike will be challenging today. However, the following 3 movements should provide some rest time, ensuring you can catch your breath before you have to head back to the Bike.
-On the Shoulder To Overhead, pick a challenging load as you have 2 full minutes to complete the work.
-On the Plank and Wall Sits, it is accumulated time. If you need to break, just pick back up when ready until you’ve accumulated 1 minute of the static hold.

Score = Slowest Run Time


Friday
Strength
Deadlift

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

WOD – 3 rounds, 27 minutes
Every 9:00 minutes, complete the following:

40/32 Calorie Row
10 Single Arm Overhead Dumbbell Lunge
20 Burpee Over Bar
10 Squat Snatches

L3: 70/50lb DB and 135/95lb BB
L2: 50/35lb DB and 115/75lb BB (RX)
L1: 35/25lb DB and 75/55lb BB

Athlete Notes:
-The primary objective today is to complete each set in the quickest time possible. Ideally, you should be aiming for 2:00 minutes of rest each set.
-On the Single Arm Overhead Dumbbell Lunge, switch arms halfway through.
On the Snatches, pick a weight that allows you to cycle for 3-5 reps. If you prefer not to do Squat Snatches, you can scale to Power Snatches instead.

Score = Slowest Set

Monday
Closed

Tuesday
Conditioning
Echo Bike intervals

Complete 8 rounds of 30 seconds at 80% and 20 seconds at recovery pace.

Hero WOD “Nutts”
WOD – for time, 30 min cap
10 Handstand Push-Ups
15 Deadlifts
25 Box Jumps
50 Pull-Ups
100 Wall Ball Shots
200 Double-Unders
400 meter Run with a Plate

L3: modify up as needed
L2: 250/175lb BB, 30/24” box, and 20/14lb WB, 45/35lb plate (RX)
L1: modify down as needed

Athlete Notes:
-Opening up 2024 with a week of Hero WODs, and this one lives up to it’s name. However, if you keep moving consistently, you should be able to complete this within the time cap.
-Before starting the work, consider how you want to break this chipper up.
-Keep in mind, the first few Box Jumps will feel a little shaky after the heavy Deadlifts and Double Unders will be difficult after the Wall Balls.
-Most importantly, select scaling and weight options that suit you.

Score = Time


Wednesday
Hero WOD “Chad”
WOD – for time, 50 min cap
1000 Weighted Box Step-Ups

L3: modify up as needed
L2: 45/35lb and 20” (RX)
L1: modify down as needed (no weight is ok!)

Athlete Notes:
-Opening up 2024 with a week of Hero WODs!
-Single-modality workouts like this one are tough, both physically and mentally. Today is about the grind.
-There’s no way around this one, your pace will feel slow. Commit to short breaks (10-15 seconds) and then get back on the box.
-Finishing this work in 50 minutes is pretty aggressive. It means you are completing 20 Step-Ups per minute. But you also want to stay ahead of the clock, for example:
By minute 10:00, aim to be at rep 220
By minute 20:00, aim to be at rep 430
By minute 30:00, aim to be at rep 630
By minute 40:00, aim to be at rep 820
And then just hold on for the last 10 minutes
-If you are close to done at the time cap, move your box out of the way and finish up if you would like.
-Most importantly, select scaling and weight options that suit you. If this is your first time tackling Chad, consider reducing the volume and/or weight. This will still be a grueling workout, even if you do Unweighted Step-Ups, trust us.

Score = Time


Thursday
Strength
Z-Press

Complete a 3x5, then increase weight and complete a 5x3.

Hero WOD “Moreno”
WOD – for time, 15 min cap
2000m Row
56 Burpees

No levels today, just keep good form on the Row and Burpees

Athlete Notes:
-Opening up 2024 with a week of Hero WODs!
-Pick a pace that you can maintain on both the Row and Burpees, today is all about a steady pace.
-If you need to scale down either movement, aim for a Row distance that takes roughly 8 minutes and a Burpee count that takes approximately 4-5 minutes.

Score = Time


Friday
Strength
Farmers Carry

Complete 8 rounds of 45 seconds on / 15 seconds off.

Hero WOD “Alexander”
WOD – 5 rounds for time, 30 min cap
31 Back Squats
12 Power Cleans

L3: modify up as needed
L2: 135/95lb Squat and 185/135lb Clean (RX)
L1: modify down as needed

Athlete Notes:
-Opening up 2024 with a week of Hero WODs, and this is a spicy little couplet to end the week.
-You will need two Barbells for today’s work. Feel free to partner up if you’d like.
-Most importantly, select scaling and weight options that suit you. This is a high volume of Back Squats, pick a weight that allows you to complete the 31 reps in 3 sets maximum. Most of us will likely be going lighter than RX today.

Score = Time

Monday
Closed


Tuesday
WOD – 35 minute EMOM
Minute 1: 10-16 Toes To Bar
Minute 2: 20-30 Jump Lunges
Minute 3: 16-20 Alternating Dumbbell Snatches
Minute 4: Max Distance Row
Minute 5: Rest

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

Athlete Notes:
-The primary focus for this workout today is skill development & volume work.
-On Minute 1-3, select scaling options and also a rep number that are sustainable but one you can achieve unbroken. If towards the later rounds you need to break the sets up, that's ok. This is also a great day to work at a lower volume but more challenging scaling options.

Score = Total Reps


Wednesday
Strength
Bulgarian Split Squat

Complete a 5x8 on each leg, increasing in weight twice.

WOD – 4 rounds for time, 16 min cap
10 Kipping Handstand Push-Ups
25 Russian Kettlebell Swings
1000m C2 Bike

L3: 80/62lb and 15 HSPUs
L2: 70/53lb (RX)
L1: 53/35lb

Athlete Notes:
-The primary focus here is intensity during the HSPUs and KB Swings. Ideally, you want to be completing these movements unbroken.
-Secondly, to complete this workout under the time cap, you need to be pushing for a round every 4:00. This is doable, just make sure not to lose too much time on the Bike work.

Score = Time


Thursday
Strength
Power Clean

Complete a 6x3 at 75%-80% with a focus on cycling the bar.

WOD – 6 rounds, 12 min

2:00 minutes to complete:
30 Double Unders / 50 Single Unders
6 Deadlifts
9 Bar Facing Burpees

L3: Set 1-3 = 275/185lb, Set 4-6 = 315/215lb
L2: Set 1-3 = 225/155lb, Set 4-6 = 275/185lb (RX)
L1: Set 1-3 = 155/105lb, Set 4-6 = 205/145lb

Athlete Notes:
-The primary objective is to complete each set under the 2:00 minute window.
-When looking at this workout today, keep in mind you need to move quickly.
-Be sure to select a load on the Barbell you know you can complete the 6 reps unbroken each set. It should be a moderate to heavy weight but one you can hold strong technique on. Ideally you should be looking at about 65% for the first 3 sets and 70% for the second 3 sets, based on your 1 rep max Deadlift.

Score = Time of Slowest Set


Friday
Strength/Skill
Dealer’s Choice

WOD – for time, 17 min cap
800m Run
40 Shoulder To Overhead
40 Chest To Bar Pull-Ups
800m Run

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

Athlete Notes:
-The primary focus today is to complete this workout under the time cap.
-Scale the loading of the barbell to ensure it is lighter weight and one you can complete the desired reps within 4 sets.
-On the Chest To Bar Pull-Ups, ideally you should be able to complete upwards of 5-7 reps every set.
-Don't put too much attention on your first run. Make sure you move at a pace that will set you up for success working through the two movements following and then be sure to really try to sell yourself on that final 800m Run.

Score = Time