Monday
Strength
Back Squat

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

WOD – for time, 23 min cap
Buy-In: 150 Double Unders
Straight into:
50-40-30-20-10 Single Dumbbell Box Step-Ups
5-4-3-2-1 Wall Walks
Cash Out: 150 Double Unders

L3: 70/50lb and 7-6-5-4-3 Wall Walks
L2: 50/35lb (RX)
L1: 35/25lb

Score = Time


Tuesday
Strength
Push Jerk

Complete a 6x3 at 70%-75% of your 1 RM.

WOD – 18 minutes
4:00 minute to complete:
21 Calorie Row
15 Lateral Burpees Over Rower
Max Chest To Bar Pull-Ups (or Muscle-Ups)

Rest 3:00 minutes

4:00 minute to complete:
15 Calorie Row
15 Push-Ups
Max Toes-To-Bar

Rest 3:00 minutes

4:00 minute to complete:
9 Calorie Row
15 Burpees
Max Pull-Ups

No Levels Today

Score = Total Gymnastics Reps


Wednesday
Skill
Rope Climb

Every 90 seconds for 5 rounds, complete 2-4 Rope Climbs.

WOD – 4 rounds for time, 24 min cap
20 Alternating Hang Dumbbell Snatches
25ft Left Arm Dumbbell Walking Lunge*
20 Alternating Hang Dumbbell Snatches
25ft Right Arm Dumbbell Walking Lunge(
20 Single Dumbbell Push Press (10 on each side)

Rest 2:00 minutes between sets

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

Score = Time

*Once down the length of the gym


Thursday
WOD – 3 rounds, 45 min

5:00 to complete:
200m Med Ball Run
30 Kettlebell Swings
30 Alternating V-Ups
 
5:00 to complete:
5 rounds of 30 second Bike Sprint / 30 second rest
 
5:00 to complete:
400m Run
12 Power Cleans

L3: 62/44lb and 155/105lb
L2: 53/35lb and 135/95lb (RX)
L1: 35/26lb and 95/65lb

Score = Slowest Run/Clean Time


Friday
Strength
Deadlift

2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%

WOD – 5 rounds for time, 17 min cap
36 Double Unders / 72 Single Unders
12 Skeleton Rows
36 Double Unders / 72 Single Unders
12 Thrusters

L3: 115/75lb BB and 50/35lb DB
L2: 95/65lb BB and 35/25lb DB (RX)
L1: 75/55lb BB and 25/15lb DB

Score = Slowest Set

Monday
0:00-15:00 minutes, complete:
7 rounds
4 Power Snatches
12 Med Ball Squats
30 Double Unders

15:00 to 30:00 minutes, complete:
7 rounds
4 Power Cleans
12 Wall Balls
30 Double Unders

30:00-45:00 minutes, complete:
120/85 Calories on Echo Bike

L3: 115/75lb and 25/20lb and 8 Rounds
L2: 95/65lb and 20/14lb (RX)
L1: 75/55lb and 14/10lb

Score = Time to Complete Bike work


Tuesday
Strength
Bulgarian Split Squat

Complete a 5x8 on each leg, increasing weight with each set.

WOD – for time, 20 min cap
10 Handstand Push-Ups
100 Sit-Ups
10 Handstand Push-Ups
1000m/800m Row
10 Handstand Push-Ups
100 Sit-Ups
10 Handstand Push-Ups

L3: Sub in 10 Strict Handstand Push-Ups
L2: As written (RX)
L1: Sub in 3 Wall Walks

Score = Time


Wednesday
Strength
Farmers Carry

Complete 30 seconds on / 30 seconds off for 8 rounds. Go heavy today.
 
Then, 10 minutes to review Overhead Squat technique.

WOD – 5 rounds
2:30 minutes to complete:
10 Pull-Ups
10 Overhead Squats
Max Burpee Over Bar in remaining time

Rest 1:00 minute

Repeat until you accumulate 60 Burpees. Once you complete the Burpees, you just do the Pull-Ups and Overhead Squats.

L3: 115/75lb and 4 Muscle-Ups
L2: 95/65lb (RX)
L1: 75/55lb

Score = Time to Complete Burpees


Thursday
Strength
Ring Dips

Complete 5 sets of sub-max Ring Dips. Rest 90 seconds between sets.

If you’re still working on your Ring Dips, use this time to practice.

WOD – for time, 20 min cap
400m Run
10 Deadlift
400m Run
10 Deadlift
20 Dual Dumbbell Suitcase Lunges
400m Run
10 Deadlift
20 Dual Dumbbell Suitcase Lunges
30 Russian Kettlebell Swings
400m Run
10 Deadlift
20 Dual Dumbbell Suitcase Lunges
30 Russian Kettlebell Swings
40 Skeleton Rows

L3: 275/185lb BB and 70/50lb
L2: 225/155lb BB and 50/35lb (RX)
L1: 185/125lb BB and 35/25lb

Score = Time


Friday
Conditioning
500m Row Test

WOD – 16 min EMOM
Minute 1: 1 x Bella Complex
Minute 2: 15 Toes To Bar
Minute 3: Max Box Jumps
Minute 4: Rest

Bella Complex:
1 Squat Clean
1 Shoulder To Overhead
1 Front Squat
1 Shoulder To Overhead

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

Score = Total Box Jump Reps

Monday
Strength
Lunges

15 min EMOM
Minute 1: 10 Barbell Back Rack Reverse Lunges at 65%-70% of your 1RM Power Clean
Minute 2: Hollow Rock Hold for as long as possible
Minute 3: Rest

WOD – 18 min AMRAP

Buy-In: 2000m/1700m Row

Alternating Dumbbell Snatches (5-10-15-20…)
15 Box Jump Overs

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

Athlete Notes:
-The focus of this workout today is to ideally get into the round of 25 Alternating Dumbbell Snatches.
-Select a load that allows you to complete (at a minimum) through the round of 15 reps unbroken.
-It will be important to stay consistent on the Burpee Box Jump Overs in order to make it further up the ladder.
-The Row Buy-In should take you about 8:00 minutes to complete.

Score = Total Dumbbell Snatch and Burpee Box Jump Over Reps


Tuesday
Strength
Bench Press

20 minutes to establish a 5RM Bench Press. If you complete this early, drop down to 80% and complete sets of 3 in the remaining time.

Athlete Notes:
-Simple instructions today, build to a 5RM for the day. If you’re feeling great, push for that new PR, if it isn’t your day, just aim to go as heavy as you can.
-When building up to a 5RM, you don't want to be doing sets of 5 for all of your build up sets. Stick to 5 reps until about 60%, 3 reps until about 75%, and then 2 reps until you’re ready to make your 5RM attempt.

WOD
8 minute EMOM, Alternating each minute:
Minute 1: 8/5 Calorie Echo Bike
Minute 2: 40 Seconds of Max Toes To Bar

Rest 1:00 minute

8 minute EMOM, Alternating each minute:
Minute 1: 8/5 Calorie Echo Bike
Minute 2: 40 Seconds of Max Kipping Handstand Push-Ups

Rest 1:00 minute

8 minute EMOM, Alternating each minute:
Minute 1: 8/5 Calorie Echo Bike
Minute 2: Your Choice (40 Seconds of Max Toes To Bar or Kipping Handstand Push-Ups)

No Levels Today

Athlete Notes:
-The focus for this workout today is on the Gymnastic movements. Your skill level will determine how many reps you accumulate. However, this isn’t about pushing yourself to failure, it is about developing your capacity under fatigue. If you’re proficient with these movements, do small sets of reps with short/planned breaks in-between. If you’re working on developing these skills, this is a great workout to practice a more challenging scaling option as you’ll still get a short break before the next minute.
-In terms of scaling, you can adjust to Wall Walks and/or Straight-Legged/Knee Raises as needed.
-On the Bike work, aim to complete this within 45-50 seconds maximum.

Score = Total Toes To Bar and Kipping Handstand Push-Up Reps


Wednesday
Strength
Hang Power Clean

15 minutes to work on cycling sets of 3 Hang Power Cleans. Start at 50% and increase weight as desired.

WOD – descending ladder, 14 min time cap

10-8-6-4-2 of:
Back Squats @ 70% of your 1-rep max
Shuttle Runs
Dumbbell Strict Press

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

Athlete Notes:
-Today’s volume is on the lower side but the loading and time under tension is more significant.
-The goal is to try and complete each set of reps unbroken at the prescribed load.
-One Shuttle Run is considered down and back. Use this as your recovery before going back into the strength work.

Score = Time


Thursday
WOD – for time, 35 min cap

In teams of 3, complete 1776 reps. Everyone works together on the same movement. The team cannot complete more than 200 reps of any movement and no less than 20 reps of any movement.

Kettlebell Swings
Skeleton Rows
Jump Lunges
Sit-Ups
Calories on Rower
Dumbbell Push Press
Alternating V-Ups
Ring Rows (not Pull-Ups)
Wall Balls
200m Medball Run (each run counts as 30 reps)


Friday
Skill
Double Unders

10 minutes to accumulate max Double Unders but these must be done in sets of 30. The goal today is to regulate your rest and recovery between sets.

If you are not proficient in Double Unders, use this time to practice.

Reminder: Bring your own rope. If you don’t have one, you can purchase one online or at Felix or you can modify the movement.

WOD - 14 minute ascending ladder (3-6-9-12…)
Burpee Pull-Ups
Deadlifts
Single Dumbbell Box Step-Ups

L3: 225/155lb and 70/50lb
L2: 185/125lb and 50/35lb (RX)
L1: 135/95lb and 35/25lb

Athlete Notes:
-You will continue adding 3 reps to each movement until the 10 minutes expires. The goal is to get into the double-digit reps today. Exceeding the set of 14 reps is a great goal.
-Keep in mind that this workout is going to be tough on your leg endurance, particularly going from the Deadlifts to the Box Step-Ups.
-Remember to be smooth and consistent during your Burpee Pull-Ups, as much as they are challenging, honing in on that consistent pace will help dramatically with your overall score.

Score = Total Reps

Accessory Work – 3 rounds for quality
20 Second Hanging L-Sit Hold
8 Dumbbell Alternating Hammer Curls (on each side)
20 Plate Russian Twists
8 Prone Y-T-W

Monday
Skill
Handstand Push-Up

8 min EMOM
Pick a rep count that you can sustain for the full 8:00 minutes. Rest 2:00 minutes and then complete a max set.

WOD – 3 rounds for time,  24 min cap
600m Run
20 Burpee Deadlift
20 Kettlebell Swings
20 Kettlebell Goblet Squats

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

Athlete Notes:
-The goal is to complete this workout under the time cap.
-Find a pace and rhythm that is sustainable and hold it. It is certainly a simple workout but far from an easy one.

Score = Time


Tuesday
Conditioning
Partner Bike Sprints

10 minutes of YGIG. Partner A completes a 20 second Bike Sprint followed by a 10 second transition, then Partner B completes a 20 second Bike Sprint followed by a 10 second transition.

WOD – 20 minute ascending ladder (1, 2, 3…)
Strict Pull-Ups
Dual Dumbbell Box Step-Ups
Strict Ring Dips
V-Ups

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

Athlete Notes:
-Treat this workout today as more of a Strength session over anything. Aim to focus on your quality and challenging your scaling options, particularly with the Strict Pull-Ups & Strict Ring Dips. Use a band on these movements if needed, especially as you get into the higher rounds.
-For most sets, you should be able to complete all the reps unbroken however, if you're making your scaling hard it is okay if you need to break them up.
-Keep in mind that today’s Box Step Ups are a strength-based hip extension, and tomorrow we will focus on an explosive hip extension with Box Jump Overs.

Score = Total Reps


Wednesday
Strength
Snatch

Review technique as a class. Then complete 5 sets of the below at 65%-70% of your 1RM Power Snatch.

3 Power Snatches + 1 Squat Snatch

WOD – 14 min AMRAP
8 Wall Balls
10 Hang Power Cleans
12 Box Jump Overs

L3: 30/25lb WB and 115/75lb BB
L2: 25/20lb WB and 95/65lb BB (RX)
L1: 20/14lb WB and 75/55lb BB

Athlete Notes:
-Aim to complete 5-6 rounds over the 14 minutes.
-On both the Wall Balls and the Power Cleans, select a load that allows you to complete each set unbroken. However, on the Wall Balls, we are using slightly heavier weights than normal. It is only 8 reps at a time so don’t be afraid to challenge yourself.
-Find a smooth and consistent pace on the Box Jump Overs that will allow you to keep moving and recover for the following round.

Score = Rounds + Reps


Thursday
Skill
Rope Climb

16 minutes
Complete 1-2 Rope Climbs, followed by a 200m Run. You do not need to speed through this work, just keep a steady pace.

WOD – 4 rounds, 16 min
4:00 minutes to complete:
12/10 Calories Row
10/7 Calorie Echo Bike
10 Renegade Rows

Rounds 2 and 4: Complete 20 Push Press instead of 10 Renegade Rows

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

Athlete Notes:
-You should aim to complete each round in 3:00 minutes which will give you some rest before jumping into the next round. However, if you’re finding a particular movement is taking you much longer than 1:00 minute to complete, dial back the calories/reps slightly.

Score = Slowest Set


Friday
WOD –  42 minute EMOM
Minute 1: 14 Single Dumbbell Overhead Lunge
Minute 2: 7 Front Squats (at 70% of 1 RM Clean max)
Minute 3: 50 Double Unders
Minute 4: 10 Pull-Ups
Minute 5: 15 Kettlebell SDLHP
Minute 6: 40 Second Plank

L3: 50/35lb DB and 70/53lb KB
L2: 35/25lb DB and 53/35lb KB (RX)
L1: 25/15lb DB and 44/35lb KB

Athlete Notes:
-Today, you have a couple of choices. On the Pull-Ups, you can complete 10 Kipping Pull-Ups, or 7 Chest-To-Bar Pull-Ups, or 5 Muscle-Ups. With the 40 second Plank, this can be any Plank (hands, forearms, or side).
-Today is a long WOD but you will not be moving for the whole time. You should have 10-20 seconds of rest each minute, which should allow you to sustain for the entire 42 minute duration.

Score = Back Squat Weight

Monday
Strength
Back Squat

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

WOD – 5 rounds for time, 14 min cap
12 Alternating Dumbbell Snatches
9 Handstand Push-Ups (or 3 Wall Walks)
6 Shuttle Runs

L3: 70/50lb and Strict Handstand Push-Ups
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-The goal for this workout is to complete all 5 rounds under the set 14 minute time cap.
-When thinking about your scaling options for today you should be selecting a Dumbbell load you can complete all sets of 12 reps unbroken.
-The Strict Handstand Push-Ups are going to be the most challenging aspect of this workout today so ensure you scale them appropriately to be able to complete the 9 reps within 1-2 sets.
-1 Shuttle Run = down & back.

Score = Time


Tuesday
Strength
Power Clean

15 minutes to find your 1RM Power Clean. If you’re new to this movement, take this time to practice instead.

WOD – for time, 12 min cap
Bench Press (15-12-9-6-3)
Box Jumps (30-24-18-12-6)

L3: 185/125lb
L2: 135/95lb (RX)
L1: 115/75lb

Athlete Notes:
The goal is to complete this workout under the set time cap. However, this may be difficult as the Bench Press will be on the heavier side.
-On the Bench Press, you should be able to complete consistent sets of 6-8 reps every time you unrack the barbell. Please do not push your sets close to failure though, be safe and smart as you tackle this work.

Accessory Work – 15 min
50 Wall Skull Crushers
50 Blank Barbell Bicep Curls
50 Banded Good Mornings
50 Russian Twists (use a dumbbell or plate)
50 Weighted Hanging Knee Raises (use a dumbbell)

Athlete Notes:
-You can accumulate the reps for these movements anyway you wish to. This is a full body Accessory portion where the focus is on stamina.
-The loads you select should be light because we're looking for large sets at each movement. The goal is to cover each major muscle group in a high volume amount.


Wednesday
Strength
Tempo Deadlift

Complete 5x4 with a 1-1-3-0 tempo. Start at 50% of your 1RM and increase in weight.

WOD A – for time, 5 min cap
Complete the Ground to Overhead ladder
5 stations with 25 reps at each station

L3: 15lb, 25lb, 35lb, 45lb, 55lb
L2: 10lb, 15lb, 25lb, 35lb, 45lb (RX)
L1: 5lb, 10lb, 15lb, 25lb, 35lb

WOD A Score = Time

WOD B – 10 min ascending ladder
Alternating Barbell Front Rack Stationary Lunges (1-2-3-4…)
Toes To Bar (2-4-6-8…)

L3: 155/105lb
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-This workout is an assault to your midline. Make sure to select a load on your Lunges that is challenging but not un-bearable. You should be able to complete each set unbroken.
-On the Toes To Bar, as you get higher in the ladder, make sure to break up your sets early enough and often. If you need to scale, choose from either Hanging Straight-Legged Raises or Laying Leg Raises.

WOD B Score = Total Reps


Thursday
Strength
Push Press

Complete a 5x5 at 75%-80%.

WOD – for time, 28 min cap
Buy In: 1000m/800m Row

8 rounds for time
10 Burpees
10 Russian Kettlebell Swings
10 Sit-Ups
200 Run

Cash Out: 1000m/800m Row

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

Athlete Notes:
-You will need to move quickly to complete this workout in under 28 minutes.
-There are a lot of transitions today so make sure you keep those efficient and limit rest.
-Your Buy-In and Cash Out are the same today, so note your time on your first 1000m/800m Row and try to be within 15 seconds on your second 1000m/800m Row.

Score = Time


Friday
WOD – 40 min

0:00 to 8:00 minutes
30/24 Calorie Echo Bike

Then an AMRAP of:
35 Double Unders
9 Thrusters

8:00 to 12:00 minutes
Rest and increase weight

12:00 to 20:00 minutes
30/24 Calorie Echo Bike

Then an AMRAP of:
35 Double Unders
7 Thrusters

20:00 to 24:00 minutes
Rest and increase weight

24:00 to 32:00 minutes
30/24 Calorie Echo Bike

Then an AMRAP of:
35 Double Unders
5 Thrusters

32:00 to 40:00 minutes
Establish a 1-rep max Thruster

L3: 95/65lb, 115/75lb, 135/95lb
L2: 65/45lb, 95/65lb, 115/75lb (RX)
L1: 45/35lb, 65/45lb, 95/65lb

Athlete Notes:
-The focus of this workout is to accumulate as many reps as possible of the Thrusters & Double Unders.
-Try to complete the Calories in under 3:00 minutes each round.
-When you select your Thruster load, each section of the workout should be a load you can complete the desired reps unbroken. This workout is going to be fairly taxing on your legs but that is the focus.
-Your max Thruster at the end does not need to be an all time 1RM, just as heavy as you can for how you feel after the workout.

Score A = 1RM Thruster Weight