Monday
Performance
FOR REPS
5 ROUNDS
In 3 Minutes
500/400m Row
Into...
Max Burpees
Rest 1 min
Into
5 ROUNDS
In 3 Minutes
500/400m Ski
Into...
Max SA DB Thrusters 22.5/15
Rest 1 min
(Score is Reps)
RPE 9
Fitness
5x
In 3 Minutes
450/350m Row
Into...
Max Burpees
Rest 1 min
5x
In 3 Minutes
450/350m Ski
Into...
Max SA DB Thrusters 15/10
Rest 1 min
(Score is Reps)
RPE 9
Tuesday
Strength
ON A 10:00 RUNNING CLOCK...
Choose One Gymnastics Option...
Gymnastic Options...
Build to a Moderate 2-Rep Weighted Pull-Up
5x5-7 Strict Pull-Ups (Banded Optional)
5x5-7 Max Vertical Ring Rows
Workout
Performance
AMRAP x 18 MINUTES
60 Double Unders
30/25 Cal Bike
15 Chest to Bar Pull Ups*
30 Double Unders
15/12 Cal Bike
7 Chest to Bar Pull Ups
*Option to complete 8 & 4 Bar Muscle Ups
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 18 MINUTES
100 Single Unders
20/15 Cal Bike
10 Pull-Ups
50 Single Unders
12/10 Cal Bike
5 Pull-Ups
(Score is Rounds + Reps)
RPE 7
ENDURANCE
Performance
1x
1600m Run
15 Bear Complexes* 60/42.5
2x
800m Run
12 Bear Complexes
4x
400m Run
9 Bear Complexes
*1 Bear Complex - 1 Power Clean - Front Squat - Push Press - Back Squat - BTN Push Press
Movements cannot be combined
(Score is Time)
RPE 8
Fitness
1x
1600m Run
15 Bear Complexes* 42.5/30
2x
800m Run
12 Bear Complexes
4x
400m Run
9 Bear Complexes
*1 Bear Complex - 1 Power Clean - Front Squat - Push Press - Back Squat - BTN Push Press
Movements cannot be combined
(Score is Time)
RPE 8
Wednesday
Partner WOD
Performance
IN 20 MINUTES...
PART 1.
P1. 400m Run
P2. 30 Wall Balls 20/14
Swap once both movements have been completed
Part 1 is finished with 180 Wall Balls have been completed
PART 2.
AMRAP in remaining time
14 DB Snatches 22.5/15
10 Pistols
Complete full rounds, then swap
(Score is Rounds & Reps)
RPE 9
Fitness
IN 20 MINUTES...
PART 1.
P1. 300m Run
P2. 30 Wall Balls 14/10
Swap once both movements have been completed
Part 1 is finished with 180 Wall Balls have been completed
PART 2.
AMRAP in remaining time
14 DB Snatches 15/10
10 Block Squats/assisted pistols
Complete full rounds, then swap
(Score is Rounds & Reps)
RPE 9
Post WOD Strength
5x5
Back Squat*
Weightlifting
Every 90 seconds, for 4:30 (3 sets):
TALL SNATCH x 2 reps
DROP SNATCH x 2 reps
Build over the course of the three sets.
Every 90sec for 12 minutes (6 sets):
SQUAT SNATCH w/ 1 second pause right off the ground
Set 1 = 2 reps 70%
Set 2 = 2 reps 75%
Set 3 = 2 reps 79%
Set 4 = 1 rep 82%
Set 5 = 1 rep 85%
Set 6 = 1 rep 85-88%
Every 90 seconds, for 7:30 (5 sets):
LOW HANG POWER CLEAN*
Sets 1-2 = 2 reps 76%
Sets 3-4 = 2 reps 80%
Set 5 = 1 rep 84%
Every 2:30, for 15 minutes (6 sets):
FRONT SQUAT @ 3.1.X.1 tempo
Set 1 = 2 reps 76%
Set 2 = 4 reps 70%
Set 3 = 2 reps 80%
Set 4 = 4 reps 74%
Sets 5-6 = 2 reps 82-86%
Thursday
Workout
Performance
EVERY 2:00 x 5 SETS
25/20 Cal Row
Max Alt. Front Rack Lunges 52.5/35 in Time Remaining...
-Rest 1:00 b/t Sets-
(Score is Lowest Lunges)
RPE 8
Fitness
EVERY 2:00 x 5 SETS
20/15 Cal Row
Max Alt. Front Rack Lunges 35/25 in Time Remaining...
-Rest 1:00 b/t Sets-
(Score is Lowest Lunges)
RPE 8
Post WOD Strength
5x5
Deadlift*
*Use the same Light Weight for All Sets. This is a Deload Week.
HERO
Woehlke
3 rounds, each for time of:
• 4 jerks, 85/55
• 5 front squats,
• 6 power cleans,
• 40 pull-ups
• 50 push-ups
• 60 sit-ups
Rest 3 minutes between rounds.
Friday
Workout
Performance
EMOM x 25 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Box Jumps (24/20)
MIN 3 - 200m Run
MIN 4 - Strict Pull Ups
MIN 5 - Rest
(Score is Total Reps of Strict Pull Ups)
RPE 8
Fitness
EMOM x 25 MINUTES
MIN 1 - 150m Run
MIN 2 - 10 Box Jumps (20)
MIN 3 - 150m Run
MIN 4 - Ring Rows
MIN 5 - Rest
(Score is Total Reps of Ring Rows)
RPE 8
Weightlifting
Every 90 seconds, for 9 minutes (6 sets):
SLOW PULL SNATCH
Sets 1-2 = 2 reps 60%
Sets 3-4 = 2 reps 65%
Sets 5-6 = 2 reps 70%
Every 90 seconds, for 9 minutes (6 sets):
HIGH HANG/HIP SQUAT CLEAN x 2 reps @ 60-70%
Every 3 mins, for 12 minutes (4 sets):
BACK SQUAT w/ 4 second upward phase x 5 reps @ 50-60%
Saturday
Endurance
Performance
FOR TIME
2000/1600m Row/Ski/ 4000/3200m C2 Bike
21-15-9-15-21
Deadlifts 80/60
Burpees Over Bar
2000/1600m Row/Ski/ 4000/3200m C2 Bike
(Score is Time)
RPE 9
Fitness
FOR TIME
2000/1600m Row/Ski/ 4000/3200m C2 Bike
21-15-9-15-21
Deadlifts 60/42.5
Burpees Over Bar
2000/1600m Row/Ski/ 4000/3200m C2 Bike
(Score is Time)
RPE 9
Partner WOD
Beefed Up Baseline
PARTNER WORKOUT
AMRAP 25
500/400m Row
40 Pistols
30 Toes To Bar
20 HSPU
10 Bar Muscle Ups
Share reps between the pair
(Score is Rounds & Reps)
RPE 9
Fitness
PARTNER WORKOUT
AMRAP 25
500/400m Row
40 Air Squats
30 High Knees
20 Hand Release Press Ups
10 Banded Pull Ups
Share reps between the pair
(Score is Rounds & Reps)
RPE 9
Sunday
Skills - Strict Pull Ups
Strength exercises to achieve your first strict pull up
Weightlifting
Every 90 seconds, for 7:30 (5 sets):
HANG POWER SNATCH x 3 reps @ 65%
Every 90 seconds, for 7:30 (5 sets):
PUSH JERK x 2 reps @75%
Every 2:30, for 10 minutes (4 sets):
FRONT SQUATx 7 reps @60-65%
On a 15:00 Clock
Establish a
5-REP MAX
BENCH PRESS
HIIT60
Performance
4 SETS
1000/800m Row
15 Toes To Bar
25 KB Swings 24/16
35 Air Squats
-Rest 1:30 b/t Sets-
(Score is Total Time)
RPE 7
Fitness
4 SETS
750/600m Row
15 Toes to Something
20 KB Swings 16/8
25 Air Squats
-Rest 1:30 b/t Sets-
(Score is Total Time)
RPE 7