Monday 27th June - Sunday 3rd July

Monday

Strength

ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Bench Press

Workout

EMOM x 8 MINUTES
MIN 1 - :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 - :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)

Immediately Into...

EMOM x 8 MINUTES
MIN 1 - :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 - :50 Max Ring Rows

(Score is Total Reps)

Tuesday

Strength
ON A 25:00 RUNNING CLOCK... Build to a Heavy 1-Rep Deadlift

Workout

Open 13.2
AMRAP x 10 MINUTES
5 Shoulder to Overhead (115/75)|(75/55)
10 Deadlifts
15 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

Wednesday

Forrest Rump
4 SETS
ON A 7:00 CLOCK...
800m Run
10 Alt. DB Farmer's Lunges* 22.5/15 15/10
10 Toes to Bar*
Rest with Time Remaining...

-No Additional Rest b/t Sets-

*Add 5 Reps each set.

(Score is Each Set for Time)



Finisher

FOR TIME
20-15-10-15-20
Plate GTOH 20/15
Straight Leg Sit-Ups




Weightlifting Test Week

Clean & Jerk - 20 Mins to find max weight

Front Squat - 20 Mins to find max weight

Thursday

Strength

ON A 25:00 RUNNING CLOCK... Build to a Heavy 1-Rep Back Squat

Workout

4 SETS
ON A 2:30 RUNNING CLOCK...
20/15 Cal Bike
Max Reps in the Remaining Time...

ODD ROUNDS: No Push-Up Renegade Rows 22.5/15 15/10*
EVEN ROUNDS: Push-Ups

-Rest :30 b/t Sets-

*1 Rep = Right Arm + Left Arm.

Hero
Willy

(Score is Total Reps)
Three rounds for time of:
• Run 800 meters
• 225/155 pound Front squat, 5 reps
• Run 200 meters
• 11 Chest to bar pull-ups
• Run 400 meters
• 12 Kettlebell swings, 2 pood

Friday

FREAKY FRIDAY
4 Envelopes…4 Workouts

You’ll complete a general warm up, then pick an envelope and complete the workout inside.

Saturday

Enduance

5 Rounds of Hell
60s Air Bike
20 Lunges
15 DB Deadlifts 22.5/15
10 Box Jumps 24/20

Score = Total Cals on Bike

Target = 100/70 Cals

Partner Workout

IN TEAMS OF 2...

2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings 24/16 16/8
50 Walking Lunges
50 Knees to Elbow
50 Push Press 30/25 20/15
50 Plate Good Mornings 20/15 15/10
50 Wall Balls 20/14 14/10
50 Burpees
50 Double Unders

*P1 works while P2 Rests. Split work as needed.

(Score is Time)

Sunday

Weightlifting Test Week

Snatch - 20 Mins to find max weight

Back Squat - 20 Mins to find max weight

HIIT60
AMRAP x 18 MINUTES
100m DB Farmers Carry 15/10 10.8
15 DB Hang Muscle Cleans
200m Run
25 Sit-Ups

(Score is Rounds + Reps)

Post Workout Strength

3 SETS
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)







Monday 20th June - Sunday 26th June

Monday

Strength

Bench Press

1x5 @ 40% 1x5 @ 50% 1x5 @ 60%


Workout

AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Plate GTOH 20/15

Finisher
FOR TIME
20-15-10-15-20
Alt. Plank DB Taps
40-30-20-30-40
DB Russian Twists


Tuesday

Workout

Open 19.4
3 ROUNDS FOR TIME
10 Power Snatches 42.5/30 30/20
12 Bar Facing Burpees

-Rest 3:00-

3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees

(Score is Total Time)


BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

Wednesday

Partner Workout

Strength

Back Squats
1x5 @ 40% 1x5 @ 50% 1x5 @ 60%



10 SETS
AMRAP x 3 MINUTES
Work 3 mins
Rest 3 mins
12 DB Goblet Squats 22.5/15 15/10
8 Alt. DB Goblet Lunges
100m Run


*Pick-up where your partner finished



Weightlifting

Week 8

Snatch 5x1 @80%

Back Squat 5x1 90%

Thursday

Strength

Deadlift

1x5 @ 40% 1x5 @ 50% 1x5 @ 60%



Workout

EMOM x 16 MINUTES
MIN 1&2 - 35/28 Cal Bike
MIN 3 - 7 Sumo Deadlifts 125/85 85/60 + Max Up-Downs to a Target
MIN 4 - Rest



Hero

Hildy
100-calorie row
• 75 thrusters, 45-lb. barbell
• 50 pull-ups
• 75 wall-ball shots, 20-lb. ball
• 100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Friday

Skill
3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top

Workout

4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch 22.5/15 15/10
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.



Finisher

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Tuck-Ups
MOVT 2 - Hollow Hold

Saturday

Endurance

EMOM x 8 MINUTES
30 Double Unders + 10 Sit-Ups

Immediately into ...

EMOM x 15 MINUTES
MIN 1 - 15/12 Cal Bike (20/15 C2 Bike)
MIN 2 - 15 Hang Power Cleans 52.5/35 35/25
MIN 3 - :45 KB Front Rack Hold 2x 24/16 16/12

Immediately into ...

EMOM x 8 MINUTES
30 Double Unders + 10 Sit-Ups



Partner Workout

N TEAMS OF 2...

AMRAP x 10 MINUTES
10 Strict Handstand Push-Ups
8 Hang Power Clean 60/42.5 42.5/30

-Rest 2:00-

AMRAP x 8 MINUTES
8 Strict Handstand Push-Ups
6 Hang Power Clean 70/47.5 52.5/35

-Rest 1:00-

AMRAP x 6 MINUTES
6 Strict Handstand Push-Ups
4 Hang Power Clean 80/60 60/42.5

*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.

Sunday

Weightlifting

Week 8
Clean & Jerk 5x1 @80%

Front Squat 5x1 90%


HIIT60
FOR TIME*
1 Mile Run
120 Box Jump Overs (24/20)
100 Reverse DB Lunges 15/10 10/8
80 Toes to Bar

*Partition All Work as Needed.























Monday 13th June - Sunday 19th June

Monday

Strength

Deadlift

1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%


Workout

AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings 32/24 or 24/16
32 Double Unders


Finisher
3 SETS
12 Deadbugs
1:00 Ring Body Saw
30 Alt. Plank Hip Taps

-Rest As Needed b/t Sets-

Tuesday

Strength

Bench Press

1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%



Workout

6 SETS
ON A 2:00 RUNNING CLOCK...
20/15 Cal Machine
Max Strict Pull-Ups in Time Remaining...

-Rest 1:00 b/t Sets-

Wednesday

Partner WOD

Partner Ripcord

4 ROUNDS FOR TIME
30 Chest to Bar Pull-ups
30 Deadlift 85/60 or 60/42.5
400m Run Together


Finisher

4 SETS
20 Hollow Body Rocks
1:00 Side Plank*

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.



Weightlifting Week 7
Clean + 2x Jerk 4x1 @70%

Front Squat 1x1 @105-110-115% of C+J1rm

Push Press 3x5 Building on previous set

Thursday

Strength

Back Squat
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%



Workout

EMOM x 15 MINUTES
MIN 1 - 5 Front Squats (Athlete Choice, Heavy)
MIN 2 - 20 Burpees over Bar
MIN 3 - :45 Max Sit-Ups

*Option to build or use the same weight for all sets.

(Score is Total Sit-Ups)


Hero

ABBATE
For time:
• Run 1 mile
• 21 Clean & Jerk 155/105#
• Run 800m
• 21 Clean & Jerk 155/105#
• Run 1 Mile

Friday

Strength

ON A 12:00 RUNNING CLOCK...
Build to a Moderate 3-Rep Ground to Overhead*

*Start Light and Build to Moderate. Goal is perfect mechanics.


Workout

10 ROUNDS FOR TIME
8 Ground to Overhead (95/65)|(65/45)
10 Bar Facing Burpees

(Score is Time)

KG BB: (42.5/30)|(30/20)

Saturday

Spa Town Throwdown!

3 Workouts

Social in the evening


Sunday

Weightlifting Week 7
Snatch 4x1 @70%

Back Squats 4x1 @95%

Core Finisher
4x
45s Weighted Plank
60 Banded Flutter Kicks

Partner HIIT60

AMRAP x 24 MINUTES*
100 Double Unders
60/48 Cal Row
40 Alt. V-Ups
20 DB Thrusters 15/10 10/8

*P1 works while P2 rests. Split work as needed.

Monday 6th June - Sunday 12th June

Monday

Strength

Deadlift

1x3 @ 70% 1x3 @ 80% 1x3 @ 90%


Workout

AMRAP x 10 MINUTES
20/15 Cal Bike/Ski or 25/18 Cal Row
3 Deadlifts 142.5/92.5 or 100/70

*Increase Reps by 2 after each full round.


Finisher

2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs


Tuesday

Strength
Bench Press
1x3 @ 70% 1x3 @ 80% 1x3 @ 90%

Workout

4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press 22.5/15 or 15/10
18 Russian Swings 32/24 or 24/16
15 Jumping Air Squats


Wednesday

Partner Workout

AMRAP 35
60/48 Cal Row
20 Bar Muscle Ups
40 Sit-Ups
80 Double Unders

Weightlifting Week 6

Power Snatch 4x2 @70%
Back Squat 4x1 @90%

Core Finisher
4x Max Reps
Weighted Sit Ups
Banded Deadbugs

Thursday

Strength

Back Squat
1x3 @ 70% 1x3 @ 80% 1x3 @ 90%



Workout
18.2

FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats 22.5/15 or 15/10
DB Facing Burpees


Hero
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
•30 burpees
•4 power cleans
•6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Friday

Strength

3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups


Workout

5 SETS
ON A 4:00 RUNNING CLOCK...
12 Chest to Bar Pull-Ups
18 KB Swings 24/16 or 16/12
200m Run

-Rest Remainder of Time-

*Option to use heavier KB.

Saturday

Endurance
RED LIGHT GREEN LIGHT

AMRAP x 30 MINUTES (:30 ON / :30 OFF)
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)|(14/10)*
3 Hang Power Cleans (155/105)|(115/75)
7 Box Jump Overs (24/20)

*Option to use heavier WB.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

Partner Workout

BALLS TO THE WALL
E2MO2M 24
Work 2 Mins
Rest 2 Mins

20/17 or 15/12 Cal Row
10 Hang Power Cleans 60/40 or 42.5/30
Max Pull Ups in remaining time

Sunday

Weightlifting

Power Clean & Jerk 4x1 @70%
Front Squat 1x1 @ 105% 110% 115% of C&J1rm
RDL 5x3 up from previous session

HIIT60

4 SETS FOR MAX REPS*
MIN 1 - Alt. Back Rack Reverse Lunges 42.5/30 or 30/20
MIN 2 - Sit-Ups
MIN 3 - Up-Downs
MIN 4 - Rest

*1 SET = MIN 1 to MIN 4.







Post WOD Strength

3 SETS
20 Alt. Landmine Rotations
20 Banded Upright Row
20 Banded Face Pulls







Monday 30th May - Sunday 5th June

Monday

Strength
Deadlift
1x5 @ 65% 1x5 @ 75% 1x5 @ 85%


Workout

FOR TIME*
100 Alt. DB Up-Down Devil's Clean 22.5/15 or 15/10

*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

(Score is Time)


Tuesday

Workout

AMRAP x 22 MINUTES
500/400m Row/Ski or 30/24 Cal Bike
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*

*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry


(Score is Rounds + Reps)

Wednesday

Partner Workout
1200 Run
120 Wall Balls 20/14

800m Run
80 Burpees over DB

400m Run
40 DB Thrusters 22.5/15 or 15/10

200m Run
20 Chest to bar pull ups

100m Run
10 Syncro DB Snatches

(Score is Time)

Time Cap 30 minutes


Weightlifting

Clean & Jerk 1x1 @75-80-85-90-92/95%

Clean Pulls 5x2 @95% of C+J

Front Squat 5x2 @90% of 2RM

Thursday

Bench Press
1x5 @ 65% 1x5 @ 75% 1x5 @ 85%


Workout

8 SETS (:20 ON / :10 OFF)
MOVT 1 - Cal Bike
MOVT 2 - Push Press 42.5/30 or 30/20
MOVT 3 - Double Unders
MOVT 4 - Ring Rows

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

Friday

Strength

Back Squat
1x5 @ 65% 1x5 @ 75% 1x5 @ 85%


Workout

AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges 52.5/35 or 35/25*
400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

Saturday

Endurance

Strength
ON A 10:00 RUNNING CLOCK... Build to a 3-Rep Power Clean & Jerk

Workout

California Dreamin
20 ROUNDS FOR TIME
1 Power Clean & Jerk 85/60 or 60/42.5
2 Burpees Over Bar
3 Toes to Bar

(Score is Time)


Partner Workout

EMOM 32
1. P1 - 8 Burpees + Max Cals Bike
2. P2 - 8 Burpees + Max Cals Bike
3. P1 - 8 Pull Ups + Max Wall Balls 20/14 or 14/10
4. P2 - 8 Pull Ups + Max Wall Balls

(Score is Reps)

Sunday

Weightlifting

Snatch 1x1 @75-80-85-90-92/95%

Snatch Pulls 5x2 @95% of Snatch

Back Squats
1x2 @90%
1x1 @90% 92% 95%



Partner HIIT60
IN TEAMS OF 2...

FOR TIME*
2000/1750m Row
80 Box Jumps (24/20)
60 No Push-Up Renegade Row 15/10 or 10/8
40 Hand Release Press Ups
1500/1250m Row
60 Box Jumps
40 No Push-Up Renegade Row
20 Hand Release Press Ups
1000/800m Row
40 Box Jumps
20 No Push-Up Renegade Row
10 Hand Release Press Ups

*P1 works while P2 Rests EXCEPT on the Row. Each Row must be broken into 250m intervals. While P1 Rows P2 Hold a Tall Plank Position. All other work split as needed.

(Score is Time)







Finisher
FOR QUALITY*
80-60-40-20
Bicycle Crunches

*After each set complete :45 Plank Hold.