Monday
Strength
Back Squat

2 x 5 at 70%
2 x 4 at 75%
2 x 3 at 80%

Athlete Notes:
-If you are concerned about getting fatigued before Fight Gone Bad, you can go lighter on today’s strength work or use this time for an extra long warm up/mobility session.

WOD – 3 rounds, 18 min
1 minute Wall Ball
1 minute Sumo Deadlift High-Pull
1 minute Box Jumps (20”)
1 minute Push Press
1 minute Row
1 minute Rest

L3: 25/20lb and 95/65lb
L2: 20/14lb and 75/55lb (RX)
L1: 14/10lb and 65/45lb

Athlete Notes:
-A classic CrossFit benchmark WOD today, “Fight Gone Bad”.
-The work is meant to be light and fast at high intensity. The goal is to keep moving while not hitting a wall of muscular fatigue.
-Your score is total reps accumulated (each calorie on the Row is a point). And if you’re trying to gauge yourself, we typically see 150-250 reps for beginners, 250-350 reps for intermediate, and 350-450 reps for advanced.

Score = Total Reps/Calories


Tuesday
WOD – for time, 38 min cap
100/70 Calories on Echo Bike
100 Front Rack Lunges
100 Pull-Ups
100 Sit-Ups
10 Rope Climbs

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

Athlete Notes:
-Break up the work any way you would like today. If you want an extra challenge though, go straight through.

Score = Time


Wednesday
Skill
Double Unders

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

WOD – 5 rounds for time, 18 min cap
20 Alternating Dumbbell Snatches
10 Overhead Squats
5 Wall Walks

L3: 70/50lb and 115/75lb
L2: 50/35lb and 95/65lb (RX)
L1: 35/25lb and 75/55lb

Score = Time


Thursday
Strength
Deadlift

15 minutes to establish a 3 rep max

WOD – 22 min AMRAP
400m Run
15 Russian Kettlebell Swings
12 Toes To Bar
9 Push Ups

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Score = Total Reps


Friday
Strength
Strict Press

Complete a 5x5 with a 1:30 minute rest between sets.

Set 1 at 60%
Set 2 at 65%
Set 3 at 70%
Set 4 at 75%
Set 5 at 80%

WOD – 20 min EMOM
Minute 1: 8 Unbroken Squat Cleans
Minute 2: 16/13 Calorie Row
Minute 3: 8 Bench Press
Minute 4: 16/13 Calorie Row

L3: 155/105lb Cleans and 125/95lb Bench
L2: 135/95lb Cleans and 115/75lb Bench (RX)
L1: 115/75lb Cleans and 95/65lb Bench

Score = Total Calories Rowed

Monday
Strength
Power Clean

Spend 7:00 minutes working up to a heavy single (or a new 1RM if you’d like). Then drop down to 80% and complete a 3x3.

WOD – for time, 22 min cap
1000m Run
50 Goblet Squats
50 Russian Kettlebell Swings
200 Double Unders / Single Unders
50 Russian Kettlebell Swings
50 Goblet Squats
1000m Run

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

Score = Time


Tuesday
Strength
Strict Pull-Ups

10 min EMOM

Pick a rep count that you can be consistent with. If you don’t have Strict Pull-Ups, you can either do Band-Assisted Strict Pull-Ups or work on your Kipping Pull-Ups.

WOD – 5 rounds, 20 min
Every 4:00 complete:
Dumbbell Facing Burpees (10-12-14-16-18)
Alternating Dumbbell Snatches (10-12-14-16-18)
Dumbbell Facing Burpees (10-12-14-16-18)
Alternating Dumbbell Snatches (10-12-14-16-18)

Athlete Notes:
-You will add 2 reps on each round. For example, round 2 becomes 12 reps, round 3 becomes 14 reps, etc. If you reach failure, meaning you can’t complete the movements for that round, rachet reps down to 6 or 8 and continue on.
-You should be able to complete the first round by the 3:00 minute mark.

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

Score = Successfully Completed Rounds + Reps


Wednesday
Strength
Tempo Bench Press

Complete 4 sets of 5 Bench Press at 60% using a tempo of 1302. After each set, complete 10 Dual Kettlebell Gorilla Rows at a moderate weight.

WOD – 13 minutes
3:00 minutes to complete:
30 Box Jumps
Max Cal Echo Bike

Rest 2:00 minutes

3:00 minutes to complete:
100m Dumbbell Farmers Carry
Max Cal Echo Bike

Rest 2:00 minutes

3:00 minutes to complete:
30 Single Dumbbell Box Step Ups
Max Cal Echo Bike

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

Score = Total Calories on Echo Bike

Accessory Work – 4 sets
10 Side Plank with Hip Tap (Left Side)
10 Side Plank with Hip Tap (Right Side)
30 Second Hanging L-Sit Hold


Thursday
WOD – for time, 38 min cap
500m Row
5 Barbell Complex
400m Row
4 Barbell Complex
300m Row
3 Barbell Complex
200m Row
2 Barbell Complex
100m Row
1 Barbell Comple

*1 Barbell Complex consists of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

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


Friday
Strength/Skill
Dealer’s Choice

WOD – for time, 21 min cap
1000m/800m on C2 Bike
20 Jumping Lunges
14 Pull-Ups
14 Sit Ups

1000m/800m on C2 Bike
20 Jumping Lunges
12 Toes To Bar
12 Sit-Ups

1000m/800m on C2 Bike
20 Jumping Lunges
10 Chest To Bar Pull-Ups
10 Sit-Ups

1000m/800m on C2 Bike
20 Jumping Lunges
8 Muscle-Ups
8 Sit-Ups

No Levels Today

Score = Time

Monday
Skill
Handstand Work

Every 90 seconds, for 8 rounds, complete a set of HSPUs. Pick a number you can be consistent with.

If you are new to HSPU, you can either scale down the movement (Wall Walks, Pike HSPUs, Seated Press) or use this time to practice.

WOD – 17 min AMRAP
5 Deadlifts
7 Renegade Rows
20 Alternating V-Ups

L3: 275/185lb and 70/50lb
L2: 225/155lb and 50/35lb (RX)
L1: 185/125lb and 35/25lb

Score = Rounds + Reps


Tuesday
Strength
Front Squat and Back Squat

6 Sets of 4 Front Squats immediately into 6 Back Squats:
2 sets at 60%
2 sets at 70%
2 sets at 80%

Loading is based on your 1RM Front Squat.

WOD – 5 rounds for time, 18 min cap
15 Russian Kettlebell Swings
12 Chest To Bar Pull-Ups
10/7 Calorie Echo Bike

If you finish before the 14 minute mark, complete a 6th round

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Score = Time


Wednesday
WOD – 40 min EMOM
Minute A: 14/10 Calorie Row
Minute B: 10 Strict Press
Minute C: 70 Double Unders / Single Unders
Minute D: 10 Burpees
Minute E: Rest

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

Score = Slowest Time on Row


Thursday
Strength/Skill
Rope Climb and Bent Over Row

16 min EMOM
Even Min: 1-3 Rope Climbs
Odd Min: 10 Bent Over Rows (self-directed loading today)

WOD – 4 rounds for time, 20 min cap
9 Cleans and Jerks
15 Toes To Bar
21 Box Jumps Overs

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb and Straight Legged Raises

Score = Time


Friday
Strength
Hang Power Snatch

1x5 at 60%
2x4 at 70%
2x3 at 80%

WOD – ascending ladder for time, 21 min cap
(2-4-6-8-10-12...)
Wall Balls
Med Ball Lunges

200m Run after each round

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

Score = Total Reps

Monday
WOD – for time, 50 min cap
1000 Box Step-Ups

No levels today

Athlete Notes:
-Today is the Hero WOD called “Chad”, which is a staple in the CrossFit community, particularly on Veteran’s Day.
-This is intended to be done with a 45/35lb weight vest, however, please scale as needed. Doing this workout without any weight will still be incredibly challenging.
-If you would like to choose something less intense, see the alternate option below.

Score = Time

Alternate Option
Strength/Skill
Your choice

WOD – for time, 24 min cap
800m Run
100 Box Step-Ups
100 Alternating V-Ups
100 Air Squats
800m Run


Tuesday
Strength
Strict Press

2x7 at 70%
2x5 at 75%
2x3 at 80%

WOD – for time, 20 min cap
15-12-9 of:
Burpee Box Jump Overs
Pull-Ups

Rest 2:00 minutes

15-12-9 of:
Burpees on Plate
Toes To Bar

Rest 2:00 minutes

15-12-9 of:
Burpee Bar Touches
Strict Pull-Ups

L3: Scale the gymnastics movements up as needed (Chest To Bar, Weighted Strict Pull-Ups, Muscle-Ups)
L2: As Written (RX)
L1: Scale the gymnastics movements down as needed

Athlete Note:
-If Burpee Box Jump Overs are too much after yesterday’s Chad WOD, pick a different Burpee variation for this section.

Score = Time


Wednesday
Conditioning
Partner Bike Sprints

12 minutes
8/5 Calories on Echo Bike, alternating back and forth (YGIG-style)

WOD – for time, 20 min cap
Snatch (10-9-8…1)
10 Dual Dumbbell Lunge
Dual Dumbbell Power Clean (10-9-8…1)
10 Dual Dumbbell Lunge

L3: 115/75lb BB and 70/50lb DB
L2: 95/65lb BB and 50/35lb DB (RX)
L1: 75/55lb BB and 35/25lb DB

Athlete Notes:
-Feel free to use a Dumbbell for the Snatch work today if you would like, but go heavier than normal.

Score = Time


Thursday
Strength
Deadlift

1x7 at 70%
1x6 at 75%
2x5 at 80%
2x4 at 85%

WOD – for time, 19 min cap
10 Wall Walks
10 Wall Balls
200m Run
8 Wall Walks
20 Wall Balls
300m Run
6 Wall Walks
30 Wall Balls
400m Run
4 Wall Walks
40 Wall Balls

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

Score = Time


Friday
Strength
Farmers Carry & Wall Sits

Complete 5 rounds of:
2 Farmers Carry followed by a 1 minute Wall Sit. Self-directed loading today, but try to go up in weight at least twice.

WOD – 16 min AMRAP
400/300m Row
10 Ring Dips
15 Russian Kettlebell Swings
20 Sit-Ups

Add 100m to your Row each round

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Score = Rounds + Reps (1m = 1 rep)

Monday
Strength
Hang Power Clean

Complete a 5x3 at 75%-85% of your 1RM. Then increase by 10% and complete 3 heavy singles.

WOD – 20 minute EMOM:
Minute 1: 14 Dual Dumbbell Box Step-Ups
Minute 2: 14 Handstand Push-Ups
Minute 3: 20/16 Calorie Row
Minute 4: Rest or 45 second Plank

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

Athlete Notes:
-If you need to scale the Handstand Push-Ups, your options are: (1) reduced HSPU reps, (2) 4 Wall Walks, (3) 12 Seated Overhead Press.
-Today is all about the Row. Ensure you are going hard on the Row given you have a 1:00 minute rest afterwards. 

Score = Slowest Row Time


Tuesday
Skill
Double Unders

Complete a 10 minute EMOM, aiming for about 30 seconds of work each round. If you are still working on this skill, use this time to practice. (Don’t forget to bring your rope today!)

WOD – 5 rounds, 14 min

2:00 AMRAP of:
10 Lateral Burpees Over Barbell
10 Front Squats
Max Calories on Echo Bike or C2 Bike

Rest 1:00 minute between rounds.

Athlete Notes:
-The Burpees are first so your heartrate is elevated before you hit the Front Squat.
-As for max calories, you can also choose to do this on a Rower or SkiErg today.

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

Score  = Total Calories


Wednesday
WOD – 35 min AMRAP
Run (200m, 400m, 600m, 800m…)
20 Dumbbell Snatches
30 Russian Kettlebell Swings
40 Jumping Lunges

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

Score = Rounds + Reps (each meter run is 1 rep)


Thursday
Strength
Bench

Complete a 4x5 at 75% of your 1RM. Then drop down to 40%-45% and complete 1 set of:

10 reps
20 second hold
10 reps
20 second hold
10 reps

WOD A – for time, 5 min cap
Ground to Overhead ladder (25 reps at weight)

L3: 15lb, 25lb, 35lb, 45lb, 55lb
L2: 10lb, 15lb, 25lb, 35lb, 45lb (RX)
L1: 5lb, 10lb, 15lb, 25lb, 35lb

WOD B – for time, 14 min cap
90 Alternating V-Ups
70/50 Calories on Echo Bike
50 Skeleton Rows

Break the work up any way you would like today.

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

Score A = Time or Total Reps Completed
Score B = Time


Friday
Strength
Bulgarian Split Squat

Complete a 4x8, increasing in weight 1-2 times.

WOD – 5 rounds for time, 18 min cap
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead

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

Athlete Notes:
-Today is a CrossFit Hero WOD called “DT”. The RX weight is 155/105lb but if this is out of reach, just go heavier than you normally would.

Score = Time