Monday
WOD – 40 min

Part A – 0:00-20:00
80/50 Calories on Echo Bike
1 Mile Run
100 Jump Lunges
*You can break this up any way you like

Part B – 20:00-30:00
Box Step Ups

3:00 minute Dual Dumbbell
3:00 minute Single Dumbbell
3:00 minute Body Weight
1:00 minute rest

Part C – 30:00-40:00
40/25 Calories on Echo Bike
1/2 Mile Run
50 Jump Lunges
*You can break this up any way you like

L3: 50/35lb and go straight through
L2: 35/25lb (RX)
L1: 25/15lb

Athlete Notes:
-Today is just about moving at a steady pace for the entire duration.
-For Part A & C, you can break this work up any way you would like. But given the timeframes, it will be difficult to complete if your transitions are not efficient.

Score = Total Step-Ups in part B


Tuesday
Strength
Farmers Carry

8 rounds of 40 seconds on / 20 seconds off

WOD – 4 rounds, 20 min
4 minutes to complete:
10 Power Snatches
20 Wall Balls
1:00 minute Plank
Max Abmat Sit-Ups in remaining time

1:00 rest between rounds

L3: 135/95lb BB and 25/20lb WB
L2: 95/65lb BB and 20/14lb WB (RX)
L1: 75/55lb BB and 14/10lb WB

Athlete Notes:
-The primary goal for this workout is to complete as many Abmat Sit-Ups as possible. This means moving quickly through the prior work to give yourself ample time. You ideally want at least 1:00 minute of Sit-Ups.
-On the Snatch loading, it should be a weight that you can complete in 2 or 3 sets.
-Keep your pace up during the 4:00 minutes of work as you will have a minute rest at the end of it.

Score = Total Sit-Up Reps


Wednesday
Strength
Deadlift

Every 1:30 minutes, complete a set:

1 x 6 @70%
1 x 5 @75%
2 x 4 @80%
2 x 3 @85%
 
WOD – 15 min ascending ladder
Row (100m, 200m, 300m…)
Bench Press (6, 8, 10…)
10/6 Push-Ups

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

Athlete Notes:
-Today will be a bit of shoulder burner. In terms of how to tackle the work, go strong on the Row, and use the Bench Press as your recovery.
-You should pick a loading that allows you to do most of your Bench Press work in 1-2 sets.

Score = Total Push-Up Reps


Thursday
Skill
Double Unders

Option 1: Complete Flight Simulator (5-10-15…50…15-10-5)
Option 2: Spend time practicing this skill

WOD – 7 rounds for time, 16 min cap
5 Power Cleans
7 Front Squats
10 Box Jump Overs

L3: 185/125lb and 15 Box Jump Overs
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 2:00ish minutes.
-The loading of the barbell should be on the moderate side and one you will eventually have to move for single reps. (If you will be dropping, grab pads.) However, if you're able to do touch and go reps just be mindful it doesn't blow you up.
-If you finished this in under 13:00 minutes, you did not scale correctly. :)

Score = Time


Friday
Strength
Strict Press

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

WOD – 16 min AMRAP
4 Pull-Ups (+2 each round)
6 Skeleton Rows
10 Kettlebell Swings

L3: 62/44lb KB and 70/50lb DB
L2: 53/35lb KB and 50/35lb DB (RX)
L1: 35/26lb KB and 35/25lb DB

Athlete Notes:
-This is a heavy pulling workout. Scale your Pull-Ups as needed – you can reduce volume, do Band Assisted, or switch to Ring Rows.
-On the Skeleton Rows, keep a wide stance with your feet, ensuring your hips remain stationary and square to the ground.

Score = Rounds + Reps

Monday
Strength
Front Squat

Every 90 seconds for 7 rounds:
5 Reps at 80%

WOD – 15 min AMRAP
5 Wall Walks
10 Single Dumbbell Box Step-Ups
10 Pull-Ups

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

Athlete Notes:
-The goal for this workout today is to accumulate between 5-7 rounds.
-The volume of reps at each movement is just enough that you may need to break sets up in the last couple of rounds.

Score = Total Reps


Tuesday
Strength
Bench Press

Complete the following:
3x3 at 80%-85%
3x5 at 75%-80%
3x7 at 70%-75%

WOD 1 – 14 min ascending ladder
Calorie Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Dual Dumbbell Push Press (2, 4, 6…)

Rest 2 minutes

WOD 2 – 5 min
Max Calories on Echo Bike

L3: 185/125lb BB and 50/35lb DB
L2: 155/105lb BB and 35/25lb DB (RX)
L1: 115/75lb BB and 25/15lb DB

Athlete Notes:
-Today is on the lighter side so move efficiently but don’t compromise form for speed.
-On the 5 minutes of Bike work, try to push fairly hard for the entire 5-minute duration, this is both a physical and mental challenge.

WOD Score = Rounds + Reps
Cash Out Score = Total Calories Biked


Wednesday
Strength
Bulgarian Split Squat

Complete a 4x8 on each leg. After each set, complete 20 Russian Kettlebell Swings. Self-directed weight today.

It will look like this: 8 Bulgarian Split Squats on the left leg, then 8 Bulgarian Split Squats on the right leg, then 20 Russian Kettlebell Swings.

WOD – 4 rounds, 16 minutes

4:00 min to complete:
200m Run
9 Burpees
12 Alternating Dumbbell Snatch
12 Alternating V-Ups

Rest in remaining time

L3: 65%+ of your 1RM
L2: 60% of your 1RM (RX)
L1: 50% of your 1RM

Athlete Notes:
-You should be able to complete the work early, allowing for some rest before the next round begins. If you cannot, consider scaling back on the Run or Burpee reps.

Score = Time of Slowest Round


Thursday
Strength
Strict Pull-Ups

Take 3:00 minutes to find a max unbroken set. Then decrease by 30%-40% and complete that rep count every minute for 8:00 minutes.

If you don’t have a Strict Pull-Up, you can scale to Band Assisted Strict Pull-Ups or Ring Rows.

WOD – 4 rounds, 20 min
3 minute AMRAP of:
40 Double Unders / 60 Single Unders
8 Box Jumps
8 Wall Balls

Rest 2:00 minutes between rounds

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

Athlete Notes:
-The primary goal for this workout is to complete between 2-3 rounds each interval.
-It is nearly 1:1 work to rest today so have some intensity during the 3 minutes of work.
-Transitions will be important. The span of time is short and the volume of reps is low, don't be shy to push yourself to the next station quickly because you should be able to hang on.
-This is also a great day to go a little heavier on the Wall Balls if you would like.

Score = Total Rounds + Reps


Friday
WOD – 40 min AMRAP
500/400m Row
3 rounds of work: 5 Toes To Bar, 7 Push-Ups, 9 Jump Squats

L3: Complete reps of 7/10/12 instead of 5/7/9
L2: As Prescribed (RX)
L1: Straight Legged or Hanging Knee Raises

Athlete Notes:
-Try to move quickly through the 3 rounds of work. Ideally this is taking you about 2-3 minutes.
-Pick a pace on the Row that you can maintain for the entire duration. Use the Row as your recovery between rounds.

Score = Total Rounds + Reps of work only (do not count the row)

Tuesday
Strength
Farmer’s Carry

Complete four 200m Farmer's Carries

WOD – 12 min EMOM
Minute A: 11/7 Cals on Echo Bike
Minute B: 20 Sit Ups
Minute C: 50 Double Unders

No Levels Today

Athlete Notes:
-You can make this one as difficult or as easy as you’d like. For many of us, today is just about Murph recovery.
-The Bike work will likely take you close to the full minute (but if that’s not the case, increase the calorie count as needed). While the Sit Ups and Double Under work should take anywhere from 30-45 seconds, so you can expect a little built-in rest.

Score = Slowest Bike Time


Wednesday
Strength
Power Clean

Complete a set every 3:00 minutes, starting at 65% of your limiting movement and increasing each round. Aim to finish at 85%+ if possible. You can set the bar down after the Power Clean but must hang on to it after the Squat Clean.

6 sets:
1 Power Clean
1 Squat Clean
1 Hang Squat Clean

WOD – 15 min AMRAP
6 Box Jumps
9 Shoulder To Overhead
12 Toes To Bar

L3: 155/105lb and 30/24"
L2: 135/95lb and 30/24" (RX)
L1: 115/75lb and 24/20"

Athlete Notes:
-The big factor today to consider is the volume of Shoulder To Overhead at the specific load & volume of Toes To Bar. Both of these movements should be broken up from the start to ensure you don't go over your threshold too early on. Aim for two sets on the Shoulder To Overhead & three sets maximum on the Toes To Bar to have the best success possible.
-If you need to scale the Toes To Bar, stary by reducing to 14 reps. If that’s not attainable, do 18 Straight Legged Raises. If you need to scale beyond that, complete 18 Hanging Knee Raises.

Score = Rounds + Reps


Thursday
Strength
Handstand Push-Up

Every 90 seconds for 8 rounds, complete a large set of HSPUs. Try to maintain this rep count for the entire duration.

If you don’t have a HSPU, use this time to practice.

WOD – descending ladder for time, 24 min cap
50-40-30-20-10
Dual Dumbbell Front Rack Lunges
Russian Kettlebell Swing

Between each round, complete a 400m run

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

Athlete Notes:
-This is a high volume Lunge day so select your load carefully. Aim to complete the larger rep counts in 3 sets max.
-Consider the run your active rest. This should give you an opportunity to bring your heartrate back down after the Kettlebell Swings and bring some life back to your legs before moving into the next set of Lunges.

Score = Time


Friday
Strength
Power Snatch

15 minutes to establish max weight 3 Position Snatch. Remember, you must hang on to the barbell for the entire set.

1 Snatch Above the Knee
1 Snatch Below the Knee
1 Snatch From the Floor

If you are fairly new to Snatch, you can also use this time to work on technique.

WOD – 16 min AMRAP
15 Deadlifts
20 Wall Balls
25/17 Calorie Row

L3: 225/155lb and 25/20lb
L2: 185/125lb and 20/14lb (RX)
L1: 155/105lb and 14/10lb

Score = Rounds + Reps

Athlete Notes:
-Come to an early class today to get your fitness in before the 10th Anniversary Party/Flip Cup Tournament tonight!

Monday
Strength
Back Squat

1 x 5 at 75%
1 x 4 at 80%
2 x 3 at 85%
1 x 4 at 80%
1 x 5 at 75%

WOD – for time, 18 min cap
3 Burpees
30 Double Unders / 60 Single Unders
6 Burpees
60 Double Unders / 120 Single Unders
9 Burpees
90 Double Unders / 180 Single Unders
12 Burpees
120 Double Unders / 240 Single Unders
15 Burpees
150 Double Unders / 300 Single Unders
18 Burpees
180 Double Unders / 360 Single Unders

No levels today

Athlete Notes:
-This workout is all about maintaining your breathing and staying at a consistent heart rate throughout. Don’t go out hot, keep a steady pace throughout.
-If you didn’t bring your jump rope, you can sub in Calories on the C2 Bike instead. Take the Burpee rep count and double it. For example, in the round of 6 Burpees, you’ll do 12 Calories on the C2 Bike.

Score = Time


Tuesday
Conditioning
Partner Running intervals

Complete a 400m Run while your partner rests, then switch. Continue this back-and-forth for 20 minutes. The goal is to maintain your 400m time (within 5-10 seconds) throughout the entire duration.

WOD – for time, 20 min cap
60/45 Calorie Row
8 Wall Walks
30 Single Dumbbell Box Step-Ups
20 Chest To Bar Pull-Ups
30 Single Dumbbell Box Step-Ups
8 Wall Walks
60/45 Calorie Row

L3: 70/50lb + 80/55 Calorie Row and 10 BMUs
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-The primary goal is to complete this workout under the time cap.
-Just keep moving today, especially on the Wall Walks and Chest To Bar Pull-Ups, as these are the areas in which you can easily lose time.

Score = Time


Wednesday
Strength
Ring Dips

Complete an 8 minute EMOM, selecting a rep count that you can maintain. If your rep count is under 4, complete Band Assisted Ring Dips today.

WOD – 10 rounds
12/8 Calorie Echo Bike
Rounds 1-5: Alternating Dumbbell Power Snatches (22-20-18-16-14)
Rounds 6-10: Dual Dumbbell Thrusters (16-14-12-10-8)

L3: 70/50lb and 15/10 Calorie Echo Bike
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-The rep count on the Snatches/Thrusters will decrease each round. The workout will flow like this: 3,2,1, Go! You will complete the desired Echo Bike Cals, then proceed to 22 Alternating Dumbbell Snatches. Once you finish the 22nd rep you will rest until 3 minutes, then you will begin the second set with the Echo Bike and then complete 20 Alternating Dumbbell Snatches. You will continue this format until you complete 8 Dual Dumbbell Thrusters on the 10th and final set.
-The focus is to ensure you complete all of the Snatches/Thrusters unbroken. Secondary to that, scale the Echo Bike Cals to be completed in under 60 seconds each round. Ideally you should be aiming for just over 60 seconds of rest each set. This should allow for enough recovery and sustain consistency and ensure you can complete all 10 sets within the 3:00 minute time frame.

Score = Slowest Set


Thursday
Strength
Push Press and Strict Press

6 rounds of 3 Strict Press into 5 Push Press. Increase weight with each round, starting at 65% of your 1 RM Strict Press.

WOD – 16 min Tabata
Russian Kettlebell Swings
Dual Dumbbell Front Rack Lunges
Skeleton Rows
Deadlift

L3: 70/53lb KB, 50/35lb DB and 155/105 BB
L2: 53/35lb KB, 35/25lb DB and 135/95 BB (RX)
L1: 35/26lb KB, 25/15lb DB and 95/65 BB

Athlete Notes:
-As a reminder, Tabata is 20 seconds on / 10 seconds off. You will rotate through these movements in this pattern for 16 minutes. (That is 32 rounds, so you’ll be hitting each movement 8 times.)
-We are using slightly lighter weight today so we can ensure you are moving at a good pace during each interval.

Score = Total Reps


Friday
WOD – for time, 42 min

120 Sit Ups
100/80 Calorie Row
80 Wall Balls
60 Box Jump Overs
40 Toes To Bar
20 Power Cleans

E4MOM: 200m Run

L3: 25/20lb WB and 185/125lb BB
L2: 20/14lb WB and 155/105lb BB (RX)
L1: 14/10lb WB and 135/95lb BB

Athlete Notes:
-You can partition this work however you wish so develop a strategy that will suit your ability to be able to complete the work in the quickest time possible.
-On the Toes To Bar, try to complete all 40 reps if you can. If high volume TTB is difficult for you, break these up in a way that allows you to chip away in small chunks. If you do need to scale the movement, switch to 40 Straight Legged Raises. If that is not attainable, then complete 40 Hanging Kneed Raises. Remember, no ripping! Murph is right around the corner.

Score = Time

Monday
Strength
Bench Press

2x8 at 70%-75%
2x6 at 75%-80%
2x4 at 80%-85%
2x2 at 85%-90%

WOD – 5 rounds, 25 min
Every 5:00 minutes, complete the following:
6 Front Squats
12 Toes To Bar
20/14 Calories on Echo Bike

L3: 80% of 1RM Clean
L2: 75% of 1RM Clean (RX)
L1: 70% of 1RM Clean

Athlete Notes:
-Ideally you should be looking to achieve 45-60 seconds of rest on each round.
-Your Front Squats should be completed unbroken and your Toes To Bar should be completed in 3 sets maximum.
-The Bike work should take about 2 minutes to complete. If you are finishing too quickly, consider increasing the Calories.

Score  = Slowest Set


Tuesday
Skill
Rope Climb

10 minutes
If you don’t have a Rope Climb, use this time to learn and practice.
If you are becoming proficient, complete a Rope Climb every 90 seconds.
If you are experienced, work on completing your Rope Climbs with as few pulls as possible.

WOD – 7 rounds for time, 20 min cap
7 Handstand Push-Ups
7 Deadlifts
7 Power Cleans
7 Shoulder to Overhead

Rest 1:00 minute between sets

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

Athlete Notes:
-This workout takes inspiration from one that was programmed on CrossFit.Com.
-The goal is to complete this workout under the time cap, however, closer to 18 minutes is the desired target time.
-When looking at this workout, the only movement where there should be scheduled breaks is the Power Cleans. On all of the other movements the goal should be to complete each set of 7 reps unbroken and your rest time is in the transition between.
-On the Handstand Push-Ups, work in strict where you can. It doesn’t need to be the full 7 reps each round, but try to complete 1 or 2 strict reps and then move into your kipping HSPUs. Keep in mind you will always be starting them somewhat fresh, so this is a good chance for you to challenge yourself as you’re hitting them first of each and every round.

Score = Time


Wednesday
Conditioning
Wall Ball “Death By”

9 min Death By:
Minute 1: 3 Wall Balls
Minute 2: 6 Wall Balls
Minute 3: 9 Wall Balls
Minute 4: 12 Wall Balls
Minute 5: 15 Wall Balls
Minute 6: 18 Wall Balls
Minute 7: 21 Wall Balls
Minute 8: 24 Wall Balls
Minute 9: 27 Wall Balls

Athlete Notes:
-Today, we have a little Wall Ball test. Wall Balls are a great movement for not only leg and shoulder endurance, but also building lung capacity.
-In this “Death By”, you will continue to add 3 reps each minute until you cannot complete the work within the set minute. Try your best to push yourself to failure on this one. When you can no longer complete the reps, rest 1:00 minute and then decrease reps by 6 and finish out the EMOM.
-Select a Wall Ball load you know you can cycle for large unbroken sets. And if needed, scale down your starting reps to 1 or 2. (For example, if selecting 2 reps, your EMOM will be 2-5-8-11-14…)

WOD – 18 min

Part A – 3 rounds  (2:00 minutes on / 1:00 minute off)
18/14 Calorie Row
Max Burpee Box Jump Overs in remaining time

Part B – 3 rounds  (2:00 minutes on / 1:00 minute off)
12 Burpee Box Jump Overs
Max Calorie Row in remaining time

No levels today

Athlete Notes:
-Great little interval piece for you today, focusing on intensity and moving quickly.
-The goal of this workout is to get upwards of 8-10 Burpee Box Jump Overs each interval (Part A) and upwards of 15/11 Calories each interval (Part B). Try to sustain high output rounds.
-Overall, it is only 6 minutes of work on each part, so be sure to earn your rest and challenge yourself with intensity.

Score A = Total Burpee Box Jump Over Reps (from Part A)
Score B = Total Calories on Rower (from Part B)


Thursday
WOD – 5 rounds for time, 42 min cap
200m Med Ball Run
200m Run

15 Thrusters
15 Back Squats

15 American Kettlebell Swings
15 Russian Kettlebell Swings

30 Plank Jacks
30 Mountain Climbers

15 V-Up
15 Sit-Ups

15 Single Dumbbell Overhead Lunges
15 Jumping Lunges

L3: 75/55lb BB, 62/44lb KB, and 50/35lb DB
L2: 55/45lb BB, 53/35lb KB, and 35/25lb DB (RX)
L1: 45/35lb BB, 35/26lb KB, and 25/15lb DB

Athlete Notes:
-Finishing this work in under 42 minutes is doable but challenging. The key is to keep moving throughout the entire duration. Your heart rate will be elevated but not to a point where you should have to stop for extended breaks.
-The first movement of each group is intended to be the more difficult movement, followed by the easier movement.
-The Mountain Climbers are 30 reps in total (not each side), same for the Jump Lunges, 15 reps in total (not on each side).

Score = Time


Friday
Strength
Deadlift

Complete an 8x3 starting at 65% and increasing weight every two sets. The goal is to finish around 85% of your 1RM.

WOD – 16 min AMRAP
40 Double Unders / 60 Single Unders
6 Power Snatches
Pull-Ups (2-4-6…)

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

Athlete Notes:
-Today is about moving quickly and efficiently. The goal is to ideally accumulate about 6 rounds.
-On the Power Snatch, select a weight that allows you to complete each round unbroken. And remember not to get lazy on the descent down, come back to the ground with a solid set-up position.

Score = Total Rounds + Reps