Monday
WOD – 14 min EMOM (“Bergeron Beep Test”)
7 Thrusters
7 Pull-Ups
7 Burpees

Athlete Notes:
-Once you fail, take a 1:00 minute rest and then reduce reps and finish out the EMOM.
-If you can’t complete the round in approximately 50 seconds, consider reducing rep count down to 6 or 5 to start with.

L3: 75/55lb
L2: 75/55lb (RX)
L1: 45/35lb

Score = Number of Completed EMOM Rounds

Strength
Back Squat

Complete a 5x3 at 75%-80% of your 1RM.


Tuesday
Strength
Deadlift

Complete a 6x5 starting at 65% of your 1RM and working up to 80% of your 1RM.

WOD – 5 rounds, 17.5 min

Every 3:30 minutes, complete:
8 Handstand Push-Ups
10 Power Cleans
12 Box Jump Overs
 
L3: 155/105
L2: 135/95lb (RX)
L1: 95/65lb

Score = Slowest Set


Wednesday
Skill
Pistol Squats

8 min of 30 seconds on / 30 seconds off. Note the rep count on your first set and try to maintain 2-2 reps for the remainder of your sets.

If you’re still working on this skill, you can use this time to practice instead.

WOD – 18 min AMRAP
50 Double Unders
20 Dumbbell Snatches (or 8 Barbell Power Snatches)
50 Double Unders
20 Wall Balls
1:00 Minute Rest

L3: 70/50lb DB or 115/105lb BB and 25/20lb WB
L2: 50/35lb DB or 95/65lb BB and 20/14lb WB (RX)
L1: 35/25lb DB or 75/55lb BB and 14/10lb WB

Score = Total Rounds + Reps


Thursday
Strength
Ring Dips

Complete 5 sets of max Ring Dips with 20 Bicep Curls after each set.

WOD – 20 min EMOM
Minute A: 16 Push Press
Minute B: 200m/160m Row
Minute C: 16 Kettlebell Swings
Minute D: 400m/350m C2 Bike
Minute E: 16 Front Rack Reverse Lunges

L3: 115/75lb BB and 70/53lb KB
L2: 95/65lb BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB

Score = Slowest Row Time


Friday
WOD – 5 rounds for time, 45 min cap
20 Toes To Bar
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00 min Rest

No Levels Today

Athlete Notes:
-If you’d prefer to do the girls WOD called “Barbara”, do Pull-Ups instead of Toes To Bar.

Monday
Strength
Back Rack Lunges

Complete a 5x10 starting at a light to medium load and increases with each set.

WOD – for time, 20 min cap
Thrusters (27-21-15-9-3)
Wall Walks (7-6-5-4-3)

After each set of Thrusters/Wall Walks, complete 50 Double Unders

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

Score = Time


Tuesday
Strength
Bench Press

4 rounds:
1:00 minute of max reps at 50%-60% of your 1RM
Rest 2:00 minutes and decrease weight by 10%

WOD – 2 rounds, 24 min

4 Minute AMRAP
8 Toes To Bar
8 Dual Dumbbell Power Cleans
12/9 Calorie Row

Rest 2:00 minutes

4 Minute AMRAP
8 Toes To Bar
8 Alternating Dumbbell Snatches
12/9 Calorie Row

Rest 2:00 minutes

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb and Straight Legged Raises or Knee Raises

Score = Total Rounds + Reps


Wednesday
WOD – for time, 40 min cap
1200m Run
100 Box Jumps
100 Alternating V-Ups
100 Single Dumbbell Box Step-Ups
100 Jump Lunges
100 Russian Kettlebell Swings
1200m Run

L3: 70/53lb DB and 80/62lb KB
L2: 50/35lb DB and 70/53lb KB (RX)
L1: 35/25lb DB and 53/35lb KB

Score = Time


Thursday
Strength
Farmers Carry

8 rounds of:
100m Farmers Carry (heavy)
30 second Hollow Hold

WOD – 15 min

Every 90 seconds, complete:
7/4 Calories on Echo Bike
5 Devil’s Press

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

Score = Slowest Round


Friday
Strength
Front Squats

Complete a 5x5 at 70% of your 1RM

WOD – 17 min

7 min ascending ladder (1-2-3-4-5…)
Shoulder To Overhead
Strict Pull-Ups

Rest 3:00 minutes and reduce weight

7 min ascending ladder (2-4-6-8-10…)
Shoulder To Overhead
Chest To Bar Pull-Ups

L3: 155/105lb and 115/75lb
L2: 135/95lb and 95/65lb (RX)
L1: 115/75lb and 65/45lb

Score = Total Reps

Monday
Strength
Push Press

Complete a 5x6

Set 1 and 2 at 65%
Set 3 and 4 at 70%
Set 5 and 6 at 75%-80%

WOD – 16 min AMRAP

7 Pull-Ups
7 Alternating Dumbbell Snatches (on each arm)
7 Air Squats
7 Jump Squats

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

Score = Rounds + Reps


Tuesday
Conditioning
Rowing Intervals

400m Row
Rest 2 minutes

300m Row
Rest 90 seconds

200m Row
Rest 1 minute

100m Row
Rest 2 minutes

500m Row

WOD – 5 rounds for time, 26 min cap

8 Renegade Rows
10 Plate Russian Twists (on each side)
12 Box Jump Overs
1:00 minute of Plank

Rest 1:30 minutes

L3: 50/35lb DB and 35/25lb Plate
L2: 40/30lb DB and 25/15lb Plate (RX)
L1: 30/25lb DB and 15/10lb Plate

Score = Time


Wednesday
Strength
Hang Power Clean

Find a heavy Hang Power Clean, then decrease to 80% of that weight and complete a 4x3.

WOD – 3 rounds for time, 22 min cap

400m Run
20 Wall Balls
15 Toes To Bar
15 Wall Balls
10 Toes To Bar
10 Wall Balls
 5 Toes To Bar

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

Score = Time


Thursday
Strength
Power Snatch

20 minutes to work on Power Snatch. Today’s focus is on form so use this time to cycle reps of 3, increasing weight as you see fit.

Partner WOD – 8 rounds for time, 24 min cap

10/6 Calorie Echo Bike
10 Shoulder to Overhead
10 Front Rack Lunges

Athlete Notes:
-Partner A should complete one round while Partner B rests, then switch. Do this until each partner completes 4 rounds.
-This is intended to be an all-out sprint and the full round should be completed unbroken. You will need the rest afterwards.
-If you complete this in under 18 minutes, each partner should complete an additional round.

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

Score = Time


Friday
Skill
Handstand Work

Option A: Complete 5 Rounds of submaximal HSPU, resting 2 minutes between rounds

Option B: Use this time to work on anything handstand-related (e.g. Wall Walks, Handstands, Kipping HSPUs, Strict HSPUs, etc.)

WOD – for time, 15 min cap

150 Russian Kettlebell Swings

Every 15 reps, complete 7 Goblet Squats. However, every time you have to set your KB down, you must complete a 200m run.

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

Score = Time

Monday
Skill
Kipping Work

10 minutes to practice any kipping work (Toes To Bar, Pull-Ups, Chest To Bar, Muscle Ups)

WOD – 4 rounds for time, 22 min cap
400m Run
15 Overhead Squats
30 Sit-Ups

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

Score = Time


Tuesday
WOD – 40 min E2MOM
16 Single Dumbbell Box Step Overs and 16 Kettlebell SDLHP
18/12 Calories on Echo Bike
16 Back Rack Lunges and 16 Kettlebell Swings
Rest

L3: 50/35lb DB, 70/53lb KB, 115/75lb BB
L2: 35/25lb DB, 53/35lb KB, 95/65lb BB (RX)
L1: 25/15lb DB, 35/36lb KB, 75/55lb BB

Score = Slowest Time on Bike


Wednesday
Strength
Bench Press

10 min EMOM
10 reps at 60% of your 1RM

WOD – 15 minute AMRAP
3 Power Cleans
9 Toes To Bar
15 Wall Balls

L3: 185/125lb and 25/20lb
L2: 155/105lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb

Score = Rounds + Reps


Thursday
Strength
Tempo Deadlift

Complete a 5x4 with a 1-1-3-0 tempo. Aim for 65%-70% of your 1RM.

WOD – 7 min AMRAP
Burpees

Score = Time

Accessory work – 5 rounds
20 Bicep Curls
20 Banded Pull Downs
20 Banded Pull Aparts
20 Russian Twists


Friday
Strength
Back Squat

2x10 at 60%
2x6 at 70%
2x3 at 80%
1x10 at 60%

WOD – 20 minute
Max Meter Row

Every 4:00 minutes, including 0:00, complete:
5 Power Snatches
5 Strict Pull-Ups
10 Box Jumps

*Each round, please increase the load of the Power Snatch by 5/10lb

L3: 95/65lb
L2: 75/55lb (RX)
L1: 55/35lb

Score = Meters Rowed

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