Monday

Strength
Strict Press and Push Press

Complete 6 sets of:
3 Strict Press into 4 Push Press

Starting at 60% of your 1RM strict press and increasing with each set.

WOD – 16 min AMRAP

Buy-in:
800m Run

6 Toes To Bar
7 Hang Power Cleans
8 Box Jumps

Cash Out:
800m Run

(Final Cash Out run is completed at the 16 minute mark.)

L3: 135/95lb
L2: 95/65lb (RX)
L1: 75/55lb

Score = Total Rounds + Reps (of movements only, Runs don’t count)


Tuesday

Strength
Deadlift

Complete 5x5 at 75%-85%

WOD – 16 min partner ascending adder

Partner 1:
3-6-9-12-15...
Wall Balls

2-4-6-8-10…
Burpees

Partner 2:
Max Calorie Row

Partners switch every 4 minutes. Each round always starts back and 3 Wall Balls and 2 Burpees.

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

Score = Total Reps + Calories Rowed


Wednesday

Strength
Strict Pull-Ups
 

Complete 5 sets of:
Submaximal set of strict pull-ups, directly into a submaximal set of kipping pull-ups, always leaving a few in the tank

WOD – 14 min AMRAP
3 Wall Walks
10 Alt V-ups
15 Squat Jumps
50 DUs / 100 SUs

No Levels Today

Score = Total Rounds + Reps


Thursday

Marathon WOD – 35 min AMRAP
10 Kettlebell Swings
10 Goblet Squats
10 Push-Ups
45 Second Plank & Wall Sit (alternating back and forth)

Find a Frenemy
Pick a card from the deck. Your frenemy will complete those calories on the Echo Bike times 5/4 while you do the work. Once those calories have been completed, they now get to pick a card for you. Cards will range from 4-8 with 3 face cards in the deck equaling 10 points each and 1 Joker that is worth 15. Multiply your card by 5/4, and that is your calorie count. You can then put that card back on the floor anywhere you like.

Max time on a bike is limited to 7 minutes.

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

Score = Rounds + Reps (Plank = 1 Rep)


Friday 2/7

Strength
Hang Power Snatch

Complete 6x3 starting at 50% and increasing with each set

WOD – 7 rounds, 14 min

E2MOM

10 Thrusters
10 Front Rack Lunges
Max Sit-Ups until the 1:30 minute mark

Level 3: 115/75lb
Level 2: 95/65lb (RX)
Level 1: 75/55lb

Score = Total Sit-Up Reps

Monday
Strength
Back or Front Squat

2 x 5 at 65%
2 x 4 at 75%
1 x 4 at 80%
1 x 4 at 85%

WOD – 5 rounds for time, 20 min cap
400m Run
8 Deadlifts
6 Hang Power Cleans
4 Shoulder To Overhead

Athlete Notes:
-Today is intended to be slightly heavier than normal. Don’t be afraid to challenge yourself and break up the lifts into 2 sets.

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

Score = Time


Tuesday
Skill
Kipping Pull-Up

Complete 1 round of max Kipping Pull-Ups. Then reduce that by 40%-50% and complete an additional 4-5 sets. If you are proficient at Pull-Ups, consider challenging yourself with Chest To Bar or Muscle-Ups today. If you are still working on your Pull-Up, use this time to practice.

WOD – 4 rounds, 18 min

3:00 minutes on / 1:30 minutes off

500/400m C2 Bike
10 Burpee Box Jump Overs

Max Box Step-Ups in remaining time (in round 1 and 3, use a single Dumbbell, in round 2 and 4, complete unweighted)

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

Score = Total Box Step-Up reps


Wednesday
Skill
Handstand Push-Ups

10 minutes to complete as many sets as possible (of 4/3 reps), taking as much break as needed between sets. If you don’t have your HSPU, use this time to practice.

WOD – 3 rounds for time, 21 min cap

2 rounds of:
12 Back Rack Lunges
16 Jump Lunges

Then,
25/20 Calorie Row

Rest 2:00 between rounds

Athlete Notes:
-If the Lunges become too much, do them all unweighted or switch to Squats.

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

Score = Time


Thursday
WOD – 40 min AMRAP

200m Run*
10 Toes To Bar
20 Sit Ups
30 Double Unders

200m Run*
10 Russian Kettlebell Swings
20 Alternating Hang Dumbbell Snatch
30 Alternating V-Ups

*Add 100m with each additional round

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

Score = Rounds + Reps (100m Run = 10 reps)


Friday
Strength
Power Clean

5 rounds
Every 1:30 minutes, complete 3 reps starting at 65% and increasing each round.

WOD – 13 min AMRAP
8 Dual Dumbbell Thrusters*
6 Renegade Rows

Cash Out: 50/35 Calorie on Echo Bike

*If you prefer to use a barbell, RX weight would be 115/75lb.

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

Score = Total Reps

Reminder: Lift and Sip at 6:30pm tonight (the 5:30pm class is cancelled). Look forward to seeing you all there!

Monday
WOD – 5 rounds for time, 50 min cap
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Russian Kettlebell Swings

L3: 50/35lb and 70/50lb and 6 rounds
L2: 35/25lb and 53/35lb (RX)
L1: 25/15lb and 35/26lb

Score = Time (or Cap + Total Reps)


Tuesday
Conditioning
Bike Work

Partner A starts with the Echo Bike, while Partner B starts with the C2 Bike, after 8 minutes partners will switch

Echo Bike: 8 rounds of 20 second sprint / 40 seconds recovery

C2 Bike: 4000m/3400m

WOD – 13 min ascending ladder
2-4-6-8… of:
Toes To Bar
Hang Clean and Jerks
Wall Balls

L3: 115/75lb and 25/20lb
L2: 95/65lb and 20/14lb (RX)
L1: 75/55lb and 14/10lb

Score = Total Reps


Wednesday
Strength
Farmers Carry

16 minutes
45 seconds on / 15 seconds off

Alternate between Farmers Carry and Hollow Rock or Wall Sit.

WOD – 20 min EMOM
Minute A: 14/11 Calorie Row
Minute B: 30 Plate Russian Twists  
Minute C: 50 Double Unders / 75 Single Unders
Minute D: 200m Run
Minute E: Rest

L3: 35/25lb
L2: 25/15lb (RX)
L1: 15/10lb

Score = Slowest Row Time


Thursday
Strength
Snatch

Use the first 6 minutes building up to your desired starting load, then complete 6-8 sets of 1 Power Snatch and 1 Squat Snatch.

Start at 70% and increase. The percentage is based on your Power Snatch.

WOD – for time, 20 min cap

42 Calorie on C2 Bike
21 Pull-Ups
42 Air Squats
21 Push-Ups / 12 Burpees

30 Calorie on C2 Bike
15 Pull-Ups
30 Air Squats
15 Push-Ups / 9 Burpees

18 Calorie on C2 Bike
9 Pull-Ups
18 Air Squats
9 Push-Ups / 6 Burpees

L3: 32-25-9 C2B Pull-Ups or 12-9-6 Muscle-Ups
L2: As Written (RX)
L1: Ring Rows

Score = Time


Friday
Strength
Single Leg Romanian Deadlift or Bench Press

SLRDL
Complete a 5x7 on each leg at a challenging weight.

Bench Press
Complete a 4x10 starting at 65% and increasing with each set.

WOD – 5 rounds, 25 min

Every 5:00 minutes, complete:
200m Med-Ball Run
10 Handstand Push-Ups
8 Dual Dumbbell Box Step-Ups
8 Handstand Push-Ups
200m Run

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

Score = Slowest Round

Monday
WOD – 2 rounds for time, 36 min cap

1 minute Air Squats
1 minute Toes To Bar
1 minute Handstand Push-Ups
1 minute Sit-Ups
1 minute Pull-Ups

1 minute Rest

1 minute Kettlebell Swings
1 minute Left-Arm Kettlebell Snatches
1 minute Right-Arm Kettlebell Snatches
1 minute Kettlebell Goblet Squats
1 minute Single Arm Kettlebell Bent Over Row (30 sec left / 30 sec right)

1 minute Rest

1 minute Push Presses
1 minute Sumo Deadlift High-Pulls
1 minute Push Jerks
1 minute Power Cleans
1 minute Thrusters

1 minute Rest

L3: 53/35lb KB and 95/65lb BB
L2: 35/26lb KB and 75/55lb BB (RX)
L1: 26/18lb KB and 55/45 BB

Athlete Notes:
-There are essentially 3 sections to this workout: a bodyweight portion, a kettlebell portion, and barbell portion. You will likely be in teams of 2 or 3 today, each person starting in a different section.
-If you are not familiar with Kettlebell Snatches, you can use a Dumbbell instead.
-Lastly, today has a large variety of movements, please do your best to show up to class on time.

Score = Total Reps


Tuesday
Strength
Tempo Deadlift

Complete a 5x4 at a 1-1-3-0 tempo. Self-directed loading today, pick a challenging weight.

WOD – 4 rounds for time, 18 min cap
Double Unders (100-75-50-25)
800m/650m Row
20 Suitcase Lunges

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

Score = Time


Wednesday
Strength
Back Squat

10 reps at 60%
8 reps at 65%
6 reps at 70%
6 reps at 75%
6 reps at 80%

WOD – 4 rounds, 20 min

5:00 minutes to complete:
25 Box Jumps
5 Wall Walks
10 Strict Pull-Ups
10 Power Snatches

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

Score = Slowest Round


Thursday
Strength
Strict Press

Complete a 6x5 starting at 60% of your 1RM and increasing with each set.

WOD – 22 min AMRAP
1000m/800m C2 Bike
10 Power Cleans
10 Bench Press (70%-80% of your 1RM)

L3: 155/105 Clean
L2: 135/95 Clean (RX)
L1: 115/75 Clean

Score = Rounds + Reps


Friday
Strength
Ring Dips

10 min EMOM using a rep count that is ~40% of your 1 set max.

WOD – for time, 18 min cap
42 Overhead Squats
42 V-Ups
21 Burpees
30 Overhead Squats
30 V-Ups
15 Burpees
18 Overhead Squats
18 V-Ups
9 Burpees

L3: 95/65lb, 115/75lb, and 125/95lb
L2: 75/55lb, 95/65lb, and 115/75lb (RX)
L1: 65/45lb, 75/55lb, and 95/65lb

Monday
WOD – for time, 35 min cap
100 Pull-Ups
100 Push-Ups
100 Sit Ups
100 Air Squats

No Levels Today

Athlete Notes:
-This is the benchmark WOD “Angie”. It should feel really difficult during the Push-Ups and Pull-Ups (your upper body will be totally fatigued) and then fast and fun during the Sit-Ups and Air Squats.
-If you need to scale, first consider just breaking up the reps (e.g. 10 rounds of 10 reps). If you need to scale further, start by scaling the volume before scaling the movement.

Score = Time


Tuesday
Skill
Handstand Push-Ups

14 min E2MOM, aiming for 50% of your 1 set max

WOD – for time, 22 min cap
Double Unders (50-40-30-20-10)
Deadlifts (7-6-5-4-3)

Rest 3:00 minutes

Double Unders (50-40-30-20-10)
Deadlifts (6-5-4-3-2)

Rest 3:00 minutes

Double Unders (50-40-30-20-10)
Deadlifts (5-4-3-2-1)

L3: 225/155lb, 275/185lb, and 315/225lb
L2: 185/135lb, 225/155lb, and 275/185lb (RX)
L1: 155/105lb,185/135lb, and 225/155lb

Score = Time


Wednesday
Strength
Cleans

Complete 5 sets, starting at 60% of your 1RM Power Clean and increasing in weight.

1 Power Clean
1 Low Hang (Below Knee) Power Clean
Rest 10 seconds
1 Squat Clean

WOD – 20 min EMOM
Minute A: 30 Russian Kettlebell Swings
Minute B: 25 Jump Lunges
Minute C: 20 Push Press
Minute D: 15/10 Calorie Row
Minute E: 100m Run

L3: 80/62lb KB and 115/105lb BB
L2: 70/53lb KB and 95/65lb BB (RX)
L1: 53/35lb KB and 75/55lb BB

Score = Slowest Row


Thursday
Strength
Farmers Carry and Wall Sit

16 rounds of 45 seconds on / 15 seconds off, alternating between Farmers Carry and Wall Sits. If you need an extra challenge on the Wall Sit, hold a Kettlebell.

WOD – 10 min ascending ladder (2-4-6…)
Box Jump Overs
Alternating Dumbbell Snatch
Burpee Bar Touches

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

Score = Total Reps

Accessory Work
WOD – 16 min EMOM
Minute 1: 20 Second Side Plank Hold (each side)
Minute 2: 25 Alternating V-Ups
Minute 3: 45 Second Hollow Hold
Minute 4: Rest


Friday
Skill / Conditioning
Rope Climb and Med Ball Run

20 min AMRAP
Complete 1 or 2 Rope Climbs followed by a 200m Med Ball Run. Tackle this work with a slow and steady pace, do not speed through it.

WOD – 4 rounds, 24 min

3:00 minutes to complete:
12 Wall Balls
12 Toes To Bar
8/6 Calorie Echo Bike

3:00 minutes to complete:
8/6 Calorie Echo Bike
12 Toes To Bar
12 Wall Balls

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

Score = Slowest Round