Monday
Strength
Front Squat
Spend 10 minutes to find a heavy single (or new 1RM max). Then decrease by 20% and complete a 5x5.
WOD – for time, 14 min cap
21 Power Snatches
150 Double Unders / 300 Single Unders
15 Power Snatches
100 Double Unders / 200 Single Unders
9 Power Snatches
50 Double Unders / 100 Single Unders
Extra Challenge: If you finish early, consider going back up the ladder until time.
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Tuesday
Strength
Bench
3x3 at 75%-80%
3x2 at 80%-85%
3x1 at 90%+
WOD – 20 min ascending ladder (5-10-15-20…)
Bike
Kettlebell Swings
Dumbbell Push Press
After each round, completed a 300m/250m Row
L3: 70/53lb KB and 70/50lb
L2: 53/35lb KB and 50/35lb (RX)
L1: 35/26lb KB and 35/25lb
Score = Time
Wednesday
Strength
Handstand Push-Ups and Famers Carry
16 minutes, alternating back and forth:
45 seconds of max HSPUs / 15 second transition
45 seconds of heavy Farmers Carry / 15 second transition
WOD – for time, 22 min cap
5 rounds:
10 Back Squats (from the ground)
10 Toes To Bar
Rest 3:00 minutes
5 rounds:
20 Wall Balls
20 Abmat Sit-Ups
L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb
Thursday
Skill
Kipping Work
Option A: 10 min EMOM
Pick a rep count that you can be consistent with, staying consistent on quality form
Option B: 10 min to practice
WOD – 8 rounds for time, 16 min cap
12 Box Jump Overs
9 Dual Dumbbell Clean and Jerks
6 Deadlifts
Cash out: 100 Bicep Curls
L3: 70/50lb DB and 255/175lb BB
L2: 50/35lb DB and 225/155lb BB (RX)
L1: 35/25lb DB and 185/125lb BB
Score = Time
Friday
WOD – for time, 45 min cap
100m Run
50 Burpees
200m Run
100 Push-Ups
300m Run
150 Lunges
400m Run
200 Air Squats
300m Run
150 Lunges
200m Run
100 Push-Ups
100m Run
50 Burpees
No levels today
Score = Time
Programming 9/16 - 9/20
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
Programming 9/9 - 9/13
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
Programming 9/2 - 9/6
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
Programming 8/26 - 8/30
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