Thursday

A. As Many Rounds as possible in 30 mins:

400 Meter Run

20 Strict Chin Ups

24 Empty Barbell Strict Press

24 Single Leg Alternating V Ups

400m Run

20 Alt DB Renegade Rows (5/side) (50,35)

12 Deficit Push Ups with hands on Dumbbells

14 Sit Ups

400 Meter Runs

20 DB Bicep Curls (not alternating) (50,35)

24 Overhead DB Tricep Ext

28 Plank Position DB Pull Thrus (7/side)

Wednesday

A. Every 2:00 x 5 sets

7 Deadlifts

Note: These should be between 62-67%. The focus should be on maintaining perfect position, and the first 5 reps should have the same bar speed. No raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position. Next week we move into 5x5

B. For Time:

10-9-8-7-6-5-4-3-2-1

Hang Cleans (135,95)

Russian Kettlebell Swing

Jumping Squat

Tuesday

A. Every 1:00 x 7 sets:

Sets 1-2: 5 strict press

Set 3-4: 3 Strict press

Set 5-7: 1 Strict press

Notes: don't max out,The goal is to build over the 6 sets to a "heavy" single for the day starting around 60-65%. Next week we will test your 1rm next week!

B. 7 Rounds:

:90 work/ :30 Rest

12/9 Cal Bike

AMRAP Dumbbell Box Step Overs (2 DBs!) (60,35)

Monday

A. Every 2:00 x 4 sets

5/5 Back rack lunge

Notes: Take these at a moderate weight today, and it is ok to build over the 4 sets. Make sure you are taking a healthy step back, a good indicator of distance is that your front shin is vertical at the bottom of the lunge. Focus on pressing your big toe into the ground of your front foot, this will help keep you stable and your foot flat. We will decrease in reps as we build in weight over the next 3 weeks before moving to deficit lunges.

B. 4 Rounds For Time:

36 Double Unders (or 54 Single Unders)

18 Alternating Dumbbell Hang Snatch (50,35)

12 Single Arm Dumbbell Push Press

9 Chest To Bar Pull Ups

Friday

A. EMOM 10

1- Power Snatch + Overhead Squat

Notes: Complete 1 power snatch + 1 overhead squat every min on the min for 10:00. These should all be between 70-75% of your 1rm power snatch.

B. For time:

20 Power snatch (115,75)

10 Toe to bar

20 Clean and Jerk

10 Toe to bar

20 Thrusters

10 Toe to bar

Thursday

A. Partner Wod

4 Rounds (32 min total)

:90 work /:30 rest

Station 1: Max Cal Row + Max Bodyweight Alternating Box Step Ups both partners working at the same time, switch as needed

Station 2: 200m Run + Max Effort Front Plank Hold

Station 3: MaxCal Bike + Max Distance Farmers Carry (20ft out and back) (53,35)

Station 4: 12 Hand Release Push Ups + Max Strict Pull Ups

Wednesday

A. Every 2:00 x 5 sets (week 1 of 2)

8 Deadlifts

Note: These should be between 60-65%. The focus should be on maintaining perfect position, and the first 5 reps should have the same bar speed. No raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position. We will have 2 weeks of higher volume sets before moving into 5s.

B. 5 Rounds:

2:00 work/ 1:00 rest

5 Burpee Box Jumps (24/20)

6 Power Cleans (155,105)

AMRAP Wall Balls in remaining 2:00 window

Score is total wall balls

Tuesday

A. Every 1:00 x 6 sets:

Sets 1-2: 5 strict press

Set 3-4: 3 Strict press

Set 5-6: 1 Strict press

Notes: The goal is to build over the 6 sets to a "heavy" single for the day starting around 60-65%. We will repeat this next week with 3 singles and the following week we will test our strict press.

B. For Time:

21-15-9-6

Shoulder to Overhead

Calorie on Bike

*20 Bodyweight walking Lunges after each round, including the round 6.

Monday

A. Every 2:00 x 4 Sets: (Deload week)

10 - No lock out back squat

Notes: These should be about 45-50% of your 1rm back squat, or your heaviest lift from the last 2 weeks. The first 4/5 reps should feel easy and light and the volume is what will make them challenging. The goal to get through all 10 without fully opening your hips or locking out your knees at the top of the squat.

B. Baseline +"

For Time

1,000/900 meter row

80 Air Squats

60 Sit-Ups

40 Push Ups

20 Pull Ups

Friday

A. Every :90 x 6 sets

3 Hang Power Clean + Power Jerk

Notes: Build over the 6 sets to a moderate weight you can move without any misses.

B. 5 rounds:

2:00 work/ 1:00 rest

10 Dumbbell bench press (50,35)

8 Deadlifts (205, 155)

6 Single dumbbell box step overs

AMRAP Cal bike in remaining 2:00

Thursday

A. Superset 3 Rounds

3 Sets:

50m Suitcase March/Carry per Side

:20 Sec Feet Eelvated Reverse Plank Hold

Rest 60 seconds between sets

B. For Time:

200m Row

5/5 Farmers hold walking lunges (10 total) (50,35)

2 Wall Walks

-

300m Row

5/5 Farmers hold walking lunges

3 Wall Walks

-

400m Row

5/5 Farmers hold walking lunges

4 Wall Walks

-

500m Row

5/5 Farmers hold walking lunges

5 Wall Walks

-

400m Row

5/5 Farmers hold walking lunges

4 Wall Walks

-

300m Row

5/5 Farmers hold walking lunges

3 Wall Walk

-

200m Row

5/5 Farmers hold walking lunges

2 Wall Walks

Wednesday

A. Every 2:00 x 5 sets (week 3 of 3)

5 Deadstop deadlifts

Note: These should be between 57-67%

B. As Many Rounds as Possible in 15:

300m Run

2 Rounds of Cindy

1 Round of Cindy =

5 pullups

10 pushups

15 air squats

Tuesday

A. Every 1:00 x 9 sets:

1 strict press

B. For time:

30 Double unders (45 singles)

10/7 Cal bike

10 Power Clean (135,95)

10 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

8 Power Clean

8 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

6 Power Clean

6 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

4 Power Clean

4 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

2 Power Clean

2 Burpees over the bar

Monday

A. Every 2:00 x 8 Sets:

Back Squat

Set 1: 8 @ 50%

Set 2: 6 @ 60%

Set 3: 4 @ 70%

Set 4: 1 @ 80%

Set 5: 1 @ 90%

Set 6: 1 @ 95% +

Set 7: 1 @ 97+

Set 8: 1 @100+

Notes: This is test week 2, we give you two opportunities to max out where everything lines up sleep/recovery/stress to set you up for a pr. If you are happy with your lift last week do not force another attempt today and work up to a single that maintains good bar speed. Next week we will deload.

The sets of 8,6 are going to warm your legs up and help you find your positions before the loading gets heavy. If you prefer pushing top end singles work up to a moderately heavy single that you can move without bar speed slowing. Keep your eyes up, and focus on driving out of the hole!

B. For time:

4 Rounds:

10 Wall Balls (20/14)

8 Toe to bar

6 Box Jump overs (24/20)

Rest :90 seconds then

1 Round:

40 Wall Balls

32 Toe to bar

24 Box jump overs

Friday

A. Every :90 x 6 sets

2 Power Snatch + 1 Overhead Squat

Notes: Build over the 6 sets, dropping the bar between each lift. Stand up completely from your power snatch before you start your overhead squat. The goal is to focus on hitting full extension on your power snatch before you get under the bar, then stabilize at the top of the lift and control your overhead squat trying not to move your feet.

B. For time:

40/30 Cal row

40 Back squats (95,65)

-

30/24 Cal row

30 Power snatch

-

20/15 Cal row

20 Shoulder to overhead

-

10/7 Cal row

10 Burpee pull-Ups

Thursday

A. As Many Rounds as Possible in 30 Minutes:

200m Run

24 Sit-ups

12 Strict chin-ups

-

200m Run

48 Air squats

24 Pushups

-

200m Run

24 Russian kettlebell swings

12/9 Cal row

Wednesday

A. Every 2:00 x 5 sets

6 Deadstop deadlifts

Note: These should be between 55-65%. The focus should be on maintaining position, the bar speed can slow down but each rep should look exactly the same. No raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position.

B. For Time:

Buy in: 30/24 Cal Echo bike

4 Rounds:

40 Double unders (60 singles)

20 Alternating bodyweight lunges

10 Toe to Bar

Cash out: 30/24 Cal Echo bike

Monday

Part A: Backsquats

Every 2:00 x 8 Sets

Set 1: 8 at 50%

Set 2: 6 at 60%

Set 3: 4 at 70%

Set 4: 1 at 80%

Set 5: 1 at 90%

Set 6: 1 at 95%

Set 7: 1 at 97%

Set 8: 1 at 100%

Part B: For Time

30 Wallballs

300m Run

20 Pull-ups

200m Run

10 Power Cleans

100m Run

10 Power Cleans

200m Run

20 Pull-ups

300m Run

30 Wallballs

L3: 185/125 + C2B (instead of PU)

L2: 155/105

L1: 115/75

Friday

A. Every 2:00 x 5 sets

5 Hang Squat Clean @ 60-70%

B. As Many Rounds as Possible in 14 minutes:

200m Run

2 Deadlifts (55% of 1RM)

2 Bar Facing Burpee

200m Run

4 Deadlifts

4 Bar Facing Burpees

200m Run

6 Deadlifts

6 Bar Facing Burpees

200m Run

8 Deadlifts

8 Bar Facing Burpees

200m Run

8 Deadlifts

8 Bar Facing Burpees

200m Run

10 Deadlifts

10 Bar Facing Burpees

--

And so on, adding 2 deadlifts and 2 bar facing burpee each round. The run always stays at 200m.

Score is total rounds and reps. Every 50m on the run = 1 rep!

Thursday

A. 3 Sets of Kettlebell Mixed Carried Walks

50 Meters Per Side

B. 4 Rounds For Time:

500/450 m Row

8 Strict Chin Ups

16 Dumbbell Bench Press (50,35)

24 Bodyweight walking lunges