Monday
Strength
Hang Power Clean

Complete a 5x5. Start at 65% of your 1RM and increase with each set.

Today’s focus is to cycle the weight, completely all 5 reps unbroken.

WOD – for time, 18 min cap
2 Front Squats*
50 Burpees
4 Front Squats*
40 Kettlebell Swings
6 Front Squats*
30 Sit Ups
8 Front Squats*
20 Ring Dips
10 Front Squats*
1000m Row

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

*Front Squats should be done around 80%-85% of your 1RM (from the rack)

Score = Time


Tuesday
Skill
Double-Unders

10 minutes to complete as many unbroken sets of 30 reps as possible. If you are still working on this skill, use this time to practice.

WOD – for time, 24 min cap
200m MB Run
30 Pull-Ups
30 Dumbbell Snatches (15/15)
200m MB Run
26 Pull-Ups
26 Dumbbell Snatches (13/13)
200m MB Run
22 Pull-Ups
22 Dumbbell Snatches (11/11)
200m MB Run
18 Pull-Ups
18 Dumbbell Snatches (9/9)

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

Athlete Notes:
-The primary goal today is to complete this work under the time cap but the secondary goal is to complete each arm of the Dumbbell Snatch unbroken.
-Remember that you have to complete all the desired reps of the Dumbbell Snatch on one side before swapping to the other side. This workout is very much a grip focused workout.
-Break the Pull-Up work up early and often to ensure you can cycle the dumbbell for bigger sets.

Score = Time


Wednesday
Strength
Deadlift

3x3 at 80%-85%
3x2 at 85%-90%
3x1 at 90%-95%

WOD – 20 minute EMOM:
Minute 1: 400m/300m C2 Bike
Minute 2: 8-12 Kipping Handstand Push-Ups
Minute 3: 12 Jump Squats (as high as possible)
Minute 4: 16 Single Dumbbell Box Step-Ups
Minute 5: Rest

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

Score = Slowest Time on Bike


Thursday
Partner WOD – 40 min

Partner A completes a 4 minute AMRAP of:
15 Russian Twists
12 Wall Balls
9 Back Rack Lunges
6 Renegade Rows

Partner B:
4 minutes on Rower

Switch every 4 minutes

L3: 35/25lb Plate, 25/20lb WB, 115/75lb BB, 70/50lb DB
L2: 25/15lb Plate, 20/14lb WB, 95/65lb BB, 50/35lb DB (RX)
L1: 15/10lb Plate, 14/10lb WB, 75/55lb BB, 35/25lb DB

Athlete Notes:
-Consider the Row your recovery. Row slow and steady and focus on getting your heart rate down during this period. When you get back to the AMRAP, go hard.
- There is a lot of equipment today. You and your partner should work together to determine the weights you want to use for each movement.

Score = Total Rounds + Reps (do not count the Cals on Rower)


Friday
Strength
Pause Squat

Complete a 5x5 pausing for 2 seconds in the hole (bottom of the squat).

Today’s work is intended to be lighter than your normal back squat, starting at 50% of your 1RM and working up to 70%.

WOD – 2 rounds, 28 min

5 minute to complete:
400m Run

In the remaining time, AMRAP of:
10 Shoulder To Overhead and 10 Toes To Bar

Rest 2:00 minutes

5 minute to complete:
25/18 Calorie Echo Bike

In the remaining time, AMRAP of:
10 Hang Power Cleans and 10 Toes To Bar

Rest 2:00 minutes

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

Score = Total Reps of Bar Work + TTB

Monday
Strength
Strict Press

Complete a 5x5 at 70%-75% of your 1RM. Then complete a 3x3 at 75%-80% of your 1RM. Take ample rest between sets.

WOD – 4 rounds, 16 minutes

3:00 minutes on / 1:00 minute off

200m Run
3-5 Wall Walks / 12-15 HSPUs
Max Dual Dumbbell Thrusters in remaining time

L3: 50/35lb
L2: 40/30lb (RX)
L1: 35/25lb

Score = Total Thrusters


Tuesday
Conditioning
Bike Sprints

10 second sprint / 50 second rest
20 second sprint / 40 second rest
30 second sprint / 30 second rest

Repeat 2 more times

WOD – 2 rounds for time, 15 min cap
30/24 Calorie Row
25 Toes To Bar
20 Deadlifts
15 Burpees

If you want an extra challenge today, double the reps and just do one round.

L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb

Score = Time


Wednesday
Strength
Hang Snatch

Every 90 seconds, for 8 rounds, complete 3 reps, starting at 60% and increasing in weight every other set.

WOD – 20 minute AMRAP
1 Clean and Jerk  (75% of your 1RM)
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

No levels today

Score = Rounds + Reps


Thursday
Strength
Bench Press

Round 1
Starting at 50%-60% of your 1RM, complete 7 reps lowering the barbell only halfway. Then complete 7 reps from the bottom position to halfway up. Then complete 7 full reps.

Round 2 and 3
Increase weight and reduce reps to 5/5/5

Round 4 and 5
Increase weight and reduce reps to 3/3/3

WOD – descending ladder for time, 21 min cap
50-40-30-20-10
Box Jump Overs
Kettlebell Swings
Jump Lunges


Friday
WOD – for time, 35 min cap
400m Run
50 Overhead Squats
50 Front Squats
50 Back Squats
400m Run
50 Strict Press
50 Push Press
50 Push Jerk
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
400m Run

No levels today – use a blank bar (45/35lb)

Score = Time

Monday
WOD – 3 rounds for time, 40 min cap
30 Squat Clean
30 Pull-Ups
800m Run

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

Score = Time


Tuesday
Strength
Push Press

2x5 at 70%
2x4 at 75%
2x3 at 80%

WOD – 14 min AMRAP
10/8 Calorie Row
10 Bench Press
10 V-Ups

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

Score = Rounds + Reps

Accessory Work – 12 rounds, 6 min
20 seconds on / 10 seconds off
Alternate between Russian Twists and Hollow Holds


Wednesday
Strength
Bent Over Row and Bicep Curls

Complete a 6x8 Bent Over Row at a challenging weight, followed by 8 Alternating Dumbbell Curls on each arm.

WOD – 15 min ascending ladder (2, 4, 6…)
Single Dumbbell Box Step Ups
Box Jumps
Kettlebell Swings

E3MOM: Wall Walks

L3: 70/50lb DB, 70/53lb KB, and 3 Wall Walks
L2: 50/35lb DB, 53/35lb KB, and 2 Wall Walks (RX)
L1: 35/25lb DB, 35/26lb KB, and 1 Wall Walk

Score = Total Reps


Thursday
Strength
Ring Dips

Complete a 5 min EMOM, pick a rep count you can be consistent with. Rest 3:00 minutes.
Then, with a partner, complete as many Ring Dips as possible in 3:00 minutes, alternating back and forth is needed.

WOD – for time, 15 min cap
21-15-9
Deadlifts
Bar Facing Burpees

50 Double Unders / 100 Single Unders after each round

L3: 275/185lb
L2: 225/155lb (RX)
L1: 185/125lb

Score = Time


Friday
Skill
Rope Climb

Option A: Complete 1-3 Rope Climb every 90 seconds for 6 rounds
Option B: Use this time to practice

WOD – 4 rounds

3 minute AMRAP
15 Toes To Bar
10 Overhead Squats
Max Calories on Echo Bike in the remaining time

Rest 90 seconds between rounds

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

Score = Total Calories

Monday
Strength
Deadlift

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

WOD – for time, 20 min cap

21-15-9
Thrusters
Toes To Bar

Rest 3:00 minutes

21-15-9
Back Squats
Push Press

L3: 115/75lb and 135/95lb
L2: 95/65lb and 115/75lb (RX)
L1: 75/55lb and 95/65lb

Score = Time


Tuesday
WOD – for time, 30 min cap

1000m Row
40/28 Calories on Echo Bike
200 Single Unders / 100 Double Unders
750m Row
30/21 Calories on Echo Bike
150 Single Unders / 75 Double Unders
500m Row
20/14 Calories on Echo Bike
100 Single Unders / 50 Double Unders
250m Row
10/7 Calories on Echo Bike
50 Single Unders / 25 Double Unders

No levels today

Score = Time

Ab Lab – 5 min


Wednesday
Strength
Farmers Carry

5 rounds of 200m Farmer’s Carry, taking ample rest between rounds, and aiming to increase weight 1-2 times

WOD – 20 min AMRAP
25 Wall Balls
200m Run
15 Clean and Jerks

Rest 2:00 minutes between sets

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

Score = Rounds + Reps (200m Run counts as 20 reps)


Thursday
Skill
Handstand work

16 min E2MOM
Pick a rep count you can sustain for all 8 rounds

If you are still working on this skill, use this time to practice

WOD – for time, 20 min cap
50-40-30-20-10
Russian Kettlebell Swings

25-20-15-10-5
Push-Ups

After each round of Swings/Push-Ups, complete:
30 second Plank & 30 second Hollow Hold

L3: 80/62lb and 50-40-30-20-10 Push-Ups
L2: 70/53lb (RX)
L1: 53/35lb

Score = Time


Friday
Strength
Front Squat

3x5 at 75%
3x3 at 80%-85%
3x1 at 90%

Rest 1:00 minutes between sets

WOD – 3 rounds for time, 12 min cap
7 Snatches
14 Chest To Bar Pull-Ups
21 Box Jumps

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

Score = Time

Monday
WOD – 4 rounds for time, 42 min cap
10 Man Makers
20 Dumbbell Deadlift
30 Dumbbell Snatches
40 Single-Arm Overhead Lunges
50 Dumbbell Swings

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

Athlete Notes:
-This will be a very challenging workout. Setting in for the long haul and pick a pace you can maintain. Not everyone will finish this work out in the time cap today.
-Feel free to grab a Kettlebell if you prefer to do you your Swings with a Kettlebell over a Dumbbell.

Score = Time


Tuesday
Strength
Power Clean

Complete a 3x4 at 70%, followed by a 4x3 increasing the weight with each set.

WOD – 20 min EMOM
Minute 1: 10/7 Calories on Echo Bike
Minute 2: 3-4 Wall Walks or 8-12 Handstand Push-Ups
Minute 3: 20 Alternating V-Ups
Minute 4: 10 Dual Dumbbell Box Step-Overs

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

Score = Slowest Bike Time


Wednesday
Strength
Snatch

Complete 5 sets of the following, starting at 60% of your 1RM and increase the load each set.

2 Power Snatch
2 Low Hang (below knee) Power Snatch

WOD – 4 rounds for time, 15 min cap
400m Run
10 Back Squats

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

Athlete Notes:
-Today’s Back Squat weight should be very challenging, something you have to break into 2+ sets. Aim for 60%-65% of your 1RM.

Score = Time


Thursday
Strength
Bench

Complete the following:
1x5 at 70%
1x4 at 75%
1x3 at 80%
2x2 at 85%
2x1 at 90%

WOD – 2 rounds, 30 min

15 min to complete:
25/20 Calorie Row
20 Lateral Box Jump Overs
15 Deadlifts
10 Strict Pull-Ups
25/20 Calorie Row
20 Lateral Box Jump Overs
15 Deadlifts
10 Strict Pull-Ups

Rest and recover until the 15:00 mark and then repeat

L3: 225/155lb
L2: 185/125lb (RX)
L1: 135/95lb

Athlete Notes:
-On the Strict Pull-Ups, aim for 2 sets maximum. If needed, you can scale the rep count or adjust to Band Assisted Pull-Ups or Ring Rows.

Score = Slowest Set


Friday
Skill
Double Unders

If you are proficient at Double Unders, complete a set of max Double Unders, rest 2:00 minutes. Then complete 5 additional sets of max unbroken Double Unders.

If you are still working on this skill, then use this time to practice.

WOD – 20 min Ascending Ladder
Run (100m, 200m, 300m, 400m…)
Wall Balls (10, 20, 30, 40…)
Toes To Bar (5, 10, 15, 20…)

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

Score = Round + Reps (count every 10 meters as a rep)