Monday
Skill
Toes To Bar

10 min “Death By”

Athlete Notes:
-Pick a starting number of 1, 2, 3, 4, or 5 and increase by 1 rep each minute.
-If you fail, rest 1 minute and then decrease reps by 2 to finish out the EMOM.
-If you don’t have Toes To Bar, you can modify to Straight-Legged Raise or Hanging Knee Raise but you’ll likely want to select a higher starting number.

WOD – 5 rounds, 20 min

Every 4:00 minutes, complete:
300m Run
20 Wall Balls
10 Shoulder To Overhead (60%-65% of your 1RM)

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

Score = Slowest Round


Tuesday
Strength
Bench Press

Complete a 5x10 at 65%-70% of your 1RM

WOD – 4 rounds for time, 18 min cap
16 Dumbbell Hang Cleans
80 Double Unders
16 Single Dumbbell Box Step Ups
16/11 Calorie Echo Bike

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

Score = Time


Wednesday
Strength
Deadlift

5x3 at 70%
4x2 at 75%
3x1 at 80%

WOD – for time, 15 min cap
Buy In: 30 Ring Dips

5 Rounds:
10 Back Rack Lunges
10 Hang Power Snatches

Cash Out: 30 Ring Dips

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

Score = Time


Thursday
Strength
Front Squats

1x5 at 70%
1x4 at 75%
2x3 at 80%
2x2 at 85%
3x1 at 90%

WOD – 7 rounds, 21 min

2 min on / 1 min off of:
5 Pull-Ups
7 Russian Kettlebell Swings
9 Squat Jump

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

Athlete Notes:
-Pick up where you left off each time.
-The Squat Jumps will be challenging after today’s strength work.

Score = Total Reps


Friday
WOD – 30 min AMRAP

0:00 – 10:00
Handstand Push-Ups (2-4-6…)
14/10 Calorie Row

10:00 – 20:00
Renegade Rows (2-4-6…)
7/5 Calorie Echo Bike

20:00 – 30:00
Sit Ups (5-10-15…)
14/10 Calorie Row OR 7/5 Calorie Echo Bike

Cash out: 1 Mile Run

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

Score = Total Reps of HSPU + Renegade Rows + Sit Ups

Monday
Strength
Back Squat

Complete a 5x10 at 65%-70% of your 1RM.

WOD – 7 rounds for time, 24  min cap
10/7 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs
1 Rope Climb

Level 3: Legless Rope Climbs
Level 2: As Prescribed (RX)
Level 1: Modified Rope Climb

Score = Time


Tuesday
Skill
Double Unders

7 rounds
50 Double Unders followed by 1 minute plank

WOD – 20 min EMOM
Minute A: 15-12-9-6-3 Deadlifts
Minute B: 6-10 Strict Pull-Ups
Minute C: Max Calories on Rower
Minute D: Rest

No Levels, just increase Deadlift load each round, starting at 50% of your 1RM and finishing around 75% of your 1RM

Score = Total Calories on Rower


Wednesday
Closed


Thursday
WOD – 38 min AMRAP
5 Power Cleans
10 Burpees Over Bar
15 Kettlebell Swings
20 Jumping Lunges
Run (200m, 400m, 600…)

L3: 185/125lb and 70/53lb
L2: 155/105lb and 53/35lb (RX)
L1: 135/95lb and 35/26lb

Score = Rounds + Reps (100m Run = 1 Rep)


Friday
Skill
Kipping Work (Pull-Ups, Toes To Bar, Muscle Ups)

10 min EMOM, pick a rep count you can sustain.

WOD - 22 min

0:00-4:00
Max Calories on C2

4:00-6:00 Rest

6:00-16:00 ascending ladder
Wall Walk (1-2-3…)
Thrusters (1-2-3…)
Sit-Ups (2-4-6…)

16:00-18:00 Rest

18:00-22:00                                    
Max Calories on C2

L3: 135/95lb and HSPUs instead of Wall Walks
L2: 115/75lb (RX)
L1: 95/65lb and Wall Walks only increase every 2 sets (1-1-2-2-3-3…)

Monday
Strength
Bench Press

Complete a 6x8, starting at 60% and increasing weight with every set. Aim to finish around the 80% mark.

WOD – 20 min AMRAP
300m Run
20 Air Squats
10 Pull-Ups

L3 and L2: 20/14lb weight vest (RX)
L1: No weight vest

Score = Rounds + Reps (Run counts as 30)


Tuesday
Strength
Power Clean

Complete a 7x3 at 70% of your 1RM.

WOD – for time, 16 min cap
15 Handstand Push-Ups or 5 Wall Walks
100ft Front Rack Walking Lunge*
100 Double Unders / 200 Single Unders
12 Handstand Push-Ups or 4 Wall Walks
75ft Front Rack Walking Lunge*
75 Double Unders / 150 Single Unders
9 Handstand Push-Ups or 3 Wall Walks
50ft Front Rack Walking Lunge*
50 Double Unders / 100 Single Unders
6 Handstand Push-Ups or 2 Wall Walks
25ft Front Rack Walking Lunge*
25 Double Unders / 50 Single Unders

*For today, consider one length of the gym (between the first and third beam) as 25ft

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

Score = Time


Wednesday
WOD – 40 min E2MOM
Round A: 26/20 Calories on Rower
Round B: Alternate between 30 Wall Balls / 30 Sit-Ups

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

Score = Slowest Row Round


Thursday
Strength
Deadlift

Every 2:00 minutes, complete a set.

6 Reps at 70%
6 Reps at 70%
5 Reps at 75%
5 Reps at 75%
4 Reps at 80%
4 Reps at 80%

WOD – 12 min ascending ladder
Toes To Bar (1-2-3…)
Strict Press (1-2-3…)*
Single Dumbbell Box Step-Up (2-4-6…)

*If you reach fatigue, switch to Push Press

L3: 50/35lb and 115/75 and TTB goes up by 2’s (2-4-6…)
L2: 35/25lb and 95/65lb (RX)
L1: 25/15lb and 75/55lb

Score = Total Reps


Friday
Skill
Hang Snatch

Complete 6 sets, increasing weight as desired.

2 Hang Snatch Pulls into 1 Hang Power Snatch

WOD – 10 rounds for time, 10 min cap
3 Front Squats
4 Burpees on Plate

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

Score = Time

Accessory Work – 4 rounds for quality
20 Plate Flutter Kick
15 Banded Lat Pull-Downs
10 Bicep Curls

Monday
WOD – 5 rounds for load, 25 min cap

One round is 7 unbroken Bear Complexes. Increase your load between rounds.

One Bear Complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do the above work 7 times and that is one round.

Athlete Notes:
-Each round should be done unbroken, that means no letting go of the bar or resting it on the ground until you get through the work.
-Self-directed loading today but start off conservatively. Then, between each round, increase your weight. (You may not change the load mid-round.)
-You should not speed through this work. It is intended to be done at a steady pace with ample rest between rounds. Aim for 2:00-4:00 minutes rest after each round.

Score = Max weight used on last round

Conditioning
Bike Sprint

10 rounds of 20 second sprint, followed by 40 second rest


Tuesday
WOD – for time, 40 min cap

10 Renegade Rows
200m Run

20 Russian Kettlebell Swings
10 Renegade Rows
400m Run

30 Alternating V-Ups
20 Russian Kettlebell Swings
10 Renegade Rows
600m Run

40 Heavy Wall Balls
30 Alternating V-Ups
20 Russian Kettlebell Swings
10 Renegade Rows
800m Run

30 Alternating V-Ups
20 Russian Kettlebell Swings
10 Renegade Rows
600m Run

20 Russian Kettlebell Swings
10 Renegade Rows
400m Run

10 Renegade Rows
200m Run

L3: 50/35lb DB, 80/62lb KB, and 30/25lb WB
L2: 35/25lb DB, 70/53lb KB, and 25/20lb WB (RX)
L1: 25/15lb DB, 53/35lb KB, and 20/14lb WB

Score = Time


Wednesday
Strength
Back Rack Lunge

Complete a 4x8 on each leg. Increase your load with each set.

WOD – for time, 16 min cap

Buy In: 25 Power Snatch

5 rounds of:
12 Handstand Push-Ups
12 Chest to Bar Pull-Ups

Cash Out: 25 Power Snatch

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

Score = Time


Thursday
Strength
Farmers Carry & Row

6 rounds of:
300/250m Row Sprint
Farmers Carry (two laps around the room)

WOD – 4 rounds, 20 min

5:00 to complete:
5 Power Cleans
10 Burpee Box Jump Overs
10 Pistols
3 Power Cleans
6 Burpee Box Jump Overs
6 Pistols

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

Score = Slowest Round


Friday
Strength
Front Squats

Complete a 5x3 aiming for 75%-85% of your 1RM

WOD – Descending ladder for time, 18 min cap
Dual Dumbbell Deadlifts (10-9-8-7-6-5-4-3-2-1)
Dual Dumbbell Shoulder To Overhead (10-9-8-7-6-5-4-3-2-1)
Double Unders (100-90-80-70-60-50-40-30-20-10)

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

Score = Time

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