Monday
Strength
Snatch

7 minute EMOM
3 Power Snatches at 65%-70% of your 1RM

WOD – 10 rounds for time, 20 min cap
4 Front Squats
12 Box Jumps

Rest 30 seconds between rounds

L3: Above 75% of your 1RM
L2: 70%-75% of your 1RM
L1: Below 70% of your 1RM

Athlete Notes:
-The Front Squats should feel hard and slow but challenge your speed on the Box Jumps.
-There is plenty of time in this WOD so don’t be afraid to challenge yourself on the load.

Score = Time


Tuesday
Skill
Kipping Pull-Ups / Chest To Bar / Muscle Ups

15 rounds
Every 40 seconds, complete a set (pick a rep count that you think you can maintain for all 15 rounds)

WOD – 24 minute EMOM
Minute 1: 10/7 Calorie Echo Bike
Minute 2: 15 Russian Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 15 Push Jerks

L3: 80/62lb and 135/95lb
L2: 70/53lb and 115/75lb (RX)
L1: 53/35lb and 95/65lb

Score = Slowest Row


Wednesday
Skill
Rope Climb & Ring Dips

15 minutes
Alternate back-and-forth between the movements at your own

WOD – 4 rounds for time, 18 min cap
400m Run
10 Hang Power Cleans
20 Dual Dumbbell Lunges

L3 155/105lb and 50/35lb
L2: 135/95lb and 35/25lb (RX)
L1: 95/65lb and 25/15lb

Score = Time


Thursday
WOD – 5 rounds for time, 45 min cap
20 Handstand Push-Ups / 5 Wall Walks
20 Deadlifts
40 Sit-Ups
40 Double-Unders / 80 Single Unders

Rest 2:00 minutes between rounds

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

Score = Time


Friday
Strength
Bench Press

5x5 Pause Bench Press at 70%

WOD – 10 min AMRAP
10 Alternating Dumbbell Snatches
8 Toes To Bar
6 Alternating Pistols

Cash Out: 3 rounds (1:00 min on / 1:00 min off) Max Burpees

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

Score A = Total Rounds + Reps
Score B = Total Buprees

Monday
Conditioning
Row

With a partner, complete 10 rounds of 500m/400m Row, YGIG style (each person is completing 5 rows)

WOD – 14 min ascending ladder
Overhead Squats (3-6-8…)
Handstand Push-Ups (2-4-6…)
Calories on Echo Bike (2-4-6…)

Athlete Notes:
-If you’d prefer to do Front Squats instead of Overhead Squats, keep the same rep count but just increase the load.

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

Score = Total Reps


Tuesday
Strength
Turkish Get-Up

Review technique, then 10 minutes to practice

WOD – 2 rounds, 24 min

4 minute AMRAP
9 Chest To Bar Pull-Ups
7 Power Cleans (unbroken)
5 Burpee Over Bar

Rest 2:00 minutes

4 minute AMRAP
9 Toes To Bar
7 Deadlifts (unbroken)
5 Burpee Over Bar

Rest 2:00 minutes

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

Score = Total Reps


Wednesday
Strength
Bench Press

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

WOD – 3 rounds, 19 min

5 minute to complete:
20 Wall Balls
25 Lateral Box Jump Overs
20 Power Snatches
Max Sit-Ups in remaining time

Rest 2:00 minutes between rounds

L3: 115/75lb and 25/20lb and 30 Wall Balls
L2: 95/65lb and 20/14lb (RX)
L1: 65/45lb and 14/10lb

Score = Total Sit-Up Reps


Thursday
WOD – for time, 40 min cap
8 rounds of:
15 Kettlebell Swings
15 Push Press
10 Back Rack Lunges
10 Renegade Rows

E5MOM (including 0:00): 200m Run

L3: 70/53lb KB, 95/65lb BB, and 70/50lb DBs
L2: 53/35lb KB, 75/55lb BB, and 50/35lb DBs (RX)
L1: 35/26lb KB, 65/45lb BB, and 35/25lb DBs

Athlete Notes:
-Today’s prescribed weights may look lighter than normal but this is a very high volume workout so keep that in mind when selecting your load.

Score = Time


Friday
Skill
Double Unders

10 min to complete max unbroken sets of 25 DUs

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

WOD – 12 min AMRAP
9/7 Calorie Row
4 Strict Pull-Ups
6 Thrusters

L3: 135/95lb and 7 Strict Pull-Ups
L2: 115/75lb (RX)
L1: 95/65lb

Athlete Notes:
-Your shoulders may be fatigued after yesterday’s workout. But remember, on the Thrusters and the Row, your legs should be doing the majority of work.

Score = Total Thrusters

Wrap Up – 10 min
Option A: Zone 2 cardio on Bike
Option B: Stretch/Mobilize

Monday
Strength
Deadlift

4 minute EMOM: 3 reps at 75%
4 minute EMOM: 2 reps at 85%
4 minute EMOM: 1 rep at 90%+

WOD – for time, 21 min cap
30 Pull-Ups
Half Leg Crank
800m Run
20 Chest To Bar Pull-Ups
Half Leg Crank
400m Run
10 Strict Pull Ups
Half Leg Crank
200m Run

L3: Adjust Strict Pull-Ups to 10 Weighted Strict Pull-Ups or 7 Bar Muscle Ups
L2: As Written (RX)
L1: Scale as needed

Athlete Notes:
-You should be completing each gymnastics set in ~3-5 sets.
-Considering the longer duration time cap, we’re looking for you to challenge yourself with your scaling options. Here are some scaling options to choose from: Band Assisted Kipping/C2B/Strict Pull-Ups, Jumping Pull-Ups, and/or Ring Rows.
-A Leg Crank is 20 Air Squats, 20 Jump Squats, 20 Lunges, 20 Jump Lunges. For today, cut that in half and complete 10-10-10-10.

Score = Time


Tuesday
WOD – 10 rounds, 30 minutes

Every 3:00 minutes, alternate between the following sets:

Rounds 1, 3, 5, 7,and 9:
50 Double Unders / 75 Single Unders
30 Wall Balls
15 Dual Dumbbell Bench Press

Rounds 2, 4, 6, 8, and 10:
500/400m Row

L3: 25/20lb and 70/50lb
L2: 20/14lb and 50/35lb (RX)
L1: 14/10lb and 35/25lb

Score = Slowest Row

Accessory Work

5x10 of:
Barbell Good Mornings (moderate load)
Weighted Prone Swimmers (light load)


Wednesday
Strength
Ring Dips & Bicep Curls

5 rounds of:
Max Ring Dips + 20 Alternating Bicep Curls

WOD – 5 rounds for time, 18 min cap
10/7 Calories on Echo Bike
20 Alternating Dumbbell Snatch
10 Suitcase Lunge (5L/5R)
20 Russian Kettlebell Swings

E5MOM (starting at 0:00): 5 Devil’s Press

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

Athlete Notes:
-The Bike is intended to be about 45-60 seconds of work. If you are finishing this in less than 40 seconds, increase your calories. If you are still on the bike after one minute, shorten your calorie count.

Score = Time


Thursday
Strength
Clean

Complete a 6x5 touch and go, starting at 50% of your 1RM and increasing weight with each set

WOD – for time, 21min cap
5-4-3-2-1-1-2-3-4-5
Front Squats (70%-75% of your 1RM)
10-8-6-4-2-2-4-6-8-10
Hand Release Push Ups

After each set, including the final set, complete 10 Sit Ups

L3: Double the Push-Ups
L2: As written (RX)
L1: Knee Push-Ups

Score = Time


Friday
Strength
Push Press

Complete a 5x5, starting at 60% of your 1RM and increasing the load each set

WOD – 2 rounds, 20 minutes

Every 10:00 minutes, complete 20-14-8 of:
Single Dumbbell Alternating Box Step-Ups
Toes To Bar
Deadlifts

L3: 70/50lb and 185/135lb
L2: 50/35lb and 155/105lb (RX)
L1: 35/25lb and 135/95lb

Score = Slowest Set

Monday
Strength
Back Rack Lunge

Complete a 4x10 increasing weight with each set.

WOD – 4 rounds, 28 minutes
7:00 minutes to complete:
20/14 Calories on Echo Bike  (or 30/24 Calories on a C2 Bike)
25 Wall Balls
20 Pull-Ups
15 Burpee Box Jump Overs

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

Score = Slowest Round


Tuesday
WOD – 35 minutes

Part A: 5 rounds for time
20 Kettlebell Swings
400m Run

Rest 2:00 minutes

Part B: AMRAP in remaining time
30 Alternating V-Ups
200m Medball Run
500m/400m Row

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

Score 1 = Time on Part A
Score 2 = Total Meters Rowed


Wednesday
Strength
Back Squat

1 x 10 at 60%
1 x 8 at 65%
1 x 6 at 70%
1 x 6 at 75%
1 x 6 at 80%

WOD – 10 rounds, 20 min

1:00 minute on / 1:00 minute off
2 Wall Walks
4 Deadlifts
Max Double Unders in remaining time

L3: 275/185lb
L2: 225/155lb (RX)
L1: 155/105lb

Athlete Notes:
-Think about this as 10 sprint efforts. You are looking to have, at a minimum, 20 seconds to accumulate Double Unders.
-With this in mind, you need to move quickly on the Wall Walks, Deadlifts, and transitions. Aim for ~15-20 seconds on Wall Walks, and ~10-15 seconds for Deadlifts.

Score = Total Double Under Reps


Thursday
Strength
Snatch

Option 1: Complete a 7x3 touch-and-go starting at 50% and increasing.
Option 2: Work with coach on technique work.

WOD – 15 min ascending ladder
Calories on Echo Bike (2-4-6…)
Cluster (1-2-3…)

E3MOM: 1-2 Rope Climbs

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

Score = Total Reps of Calories + Clusters


Friday
Strength
Push Jerk

7 rounds
Every 90 seconds complete 5 reps and increase weight

WOD – 20 minute AMRAP
Max Rep Strict Pull-Ups
Double Rep Push-Ups
Quadruple Rep Air Squats

No Levels today

Athlete Notes:
-If you can’t do 3+ Strict Pull-Ups, switch to Kipping Pull-Ups. And if you can’t do 3+ Kipping Pull-Ups, then switch to Elevated Ring Rows.
-Don’t be afraid to rest before you start your next round of work, you are aiming to get the largest set of Pull-Ups as possible.

Score = Total Strict Pull-Up Reps

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