Monday
Strength
Back Squat
2 x 8 at 65%
2 x 8 at 70%
1 x 6 at 80%
1 x 6 at 85%
WOD – 6 rounds for time, 22 min cap
10 Dual Dumbbell Step-Ups
10 Devil Press
10 Dual Dumbbell Step-Ups
Rest 1:00 between rounds
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Slowest Round
Tuesday
Strength/Skill
Deadlift and Handstand Push Ups
14 min EMOM (alternating back-and-forth between the movements)
Handstand Push Ups: Complete a sub-maximal set every other minute, if you don’t have a HSPU, use this time to practice
Deadlift: 5 reps at 75%-80%
WOD – for time, 15 min cap
5-10-15
Power Cleans
10-20-30
Dual Dumbbell Bench Press
After each set of reps complete 100 Double Unders
L3: 135/95lb and 70/50lb
L2: 115/75lb and 50/35lb (RX)
L1: 95/65lb and 35/25lb
Score = Time
Wednesday
Strength
Farmers Carry and Wall Sit
Complete 6 rounds of a Farmers Carry (down and back twice), followed by a 45 second Wall Sit. Try to increase weight on the Farmers Carry 2-3 times. If the Wall Sit is easy, hold a plate out front.
WOD – 3 rounds, 21 min
7:00 minutes to complete:
30/24 Calorie Row
15 Burpees On Plate
30 Wall Balls
15 Toes To Bar
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Round
Thursday
Strength
Back Rack Lunges
Complete a 5x10, increasing weight with each set. Take ample rest between sets.
WOD – 16 min Tabata
Push Press
Kettlebell Sumo Deadlift High Pull
Front Squats
Russian Kettlebell Swings
L3:105/75lb and 70/53lb
L2: 95/65lb and 53/35lb (RX)
L1: 75/55lb and 35/26lb
Score = Total Reps
Friday
WOD – 45 min
0:00-15:00
21-15-9
Dumbbell Snatches
Pull-Ups
400m Run
15:00-30:00
5 min on Echo Bike (moderate pace)
5 min on Echo Bike (30 sec sprint / 30 sec rest)
5 min on Echo Bike (moderate pace)
30:00-45:00
21-15-9
Dumbbell Snatches
Sit-Ups
400m Run
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Calories on Bike
Programming 10/21 - 10/25
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
Programming 10/14 - 10/18
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
Programming 9/7 - 9/11
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
Programming 9/30 - 10/4
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