Monday, August 22 - Saturday, August 27

Monday, August 22 

Warm-up:  In 12:00, alternate between the following 2 movements - 3 power clean (start w/ empty barbell and build to WOD weight) + 6 hip ham rockers/side https://youtu.be/pBKizboIxjU

WOD: 

3 rounds for quality reps (steady pace) - 

200 meter run 

9 power clean (175/125 or 155/105 or 95/65) 

200 meter run

6 power cleans (175/125 or 155/105 or 95/65) 

200 meter run 

3 power cleans (175/125 or 155/105 or 95/65) 

*2:00 rest between rounds 

Accessory: 

Accumulate 60-80 alt single leg v-ups, weighted if possible - rest as needed 


Tuesday, August 23 

Warm-up: 2 rounds - 6 windmills/side (no weight) + 8 HRPU + 8 ring rows + 10 alt reverse Samson + 10 tuck-ups 

Strength: 

In 14:00, work to complete 3-4 rounds of the following, resting :60-:90 between rounds - 

  • 10-12 incline DB bench press (2 @ 50/35 or 40/20) 

  • 6-8 foot elevated split stance squat w/ KB pass through/side (moderate weight)  https://youtu.be/qV-6lkeaN70

WOD: 

10 rounds for time - 

10 pull-ups 

10 push-ups 

10 sit-ups 

Accessory: 

3x6-8 KB windmill/side, moderate weight https://youtu.be/J6Y4o1j4V


Wednesday, August 24

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt groiners + pass throughs 

Strength:

8:00 EMOM - 

3 back squats or box squats @ 65-75% 1RM, or moderately heavy weight 

WOD: 

For time - 

2,000 meter row or ski 

@ 0:00 - 50 double under or 100 singles 

@ 2:00 - 40 double under or 80 singles 

@ 4:00 - 30 double under or 60 singles 

@ 6:00 - 20 double under or 40 singles 

@ 8:00 - 10 double under or 20 singles 

Accessory: 

Accumulate 2:00-3:00 isometric glute bridge hold, banded and/or weighted if possible 


Thursday, August 25

Warm-up: 5-4-3-2-1 bear complex (start w/ empty barbell and build to Strength weight) + inch worms w/ push-up + scorpion stretch/side 

Strength: 

Every :90 for 8 rounds (12:00) - 

1-3 bear complex (155/105 or 125/85 or 95/65) https://youtu.be/NvE63HqxFqQ

WOD: 

15:00 AMRAP - 

12 front squats (95/65 or 65/35) 

9 toes-to-bar, knees-to-elbow, or v-ups 

12 push press (95/65 or 65/35) 

9 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 1:00-2:00 dual KB front rack hold @ challenging weight (engage your core) https://youtu.be/eSCLtDD98_I


Friday, August 26

Warm-up: 2 rounds - :30 pigeon stretch/side + :20 handstand hold or plank + 10 banded good mornings + 8 plank-ups + 6 alt box step-ups 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: Max effort HSPU, or any challenging push-up variation

2nd: 3-5 deadlift, building to /WOD weight 

WOD: 

For time, with a partner (I go, you go) - 

40 deadlift (225/155 or 155/105 or 105/75) 

60 bike cals

30 deadlift (275/185 or 175/125 or 135/95) 

60 burpee box-over or step-over

20 deadlift (315/225 or 195/145 or 155/105) 

60 bike cals 

*Partners split reps evenly 

Accessory: 

Accumulate 20-40 meter HS walk, 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 2:00 shoulder taps from plank 


Saturday, August 27 

Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm up sets, get 5 muscle snatch + 5 bootstrappers 

Strength: 

In 20:00, work to complete the following, resting as needed - 

5-4-3-2-1

Hang power or squat snatch (light/moderate weight) 

*2:00 - gymnastics work (skill of choice) after each set 

WOD: 

“Karen” 

150 wall balls for time (20/14 or 14/10) 

Accessory: 

Accumulate 75-100 sit-ups, weighted if possible 

Monday, August 15 - Saturday August 10

Monday, August 15

Warm-up: 5-4-3-2-1 muscle clean + strict press (empty barbell) + push-up to pike + thread the needle w/ thoracic rotation/side 

Strength: 

Every :90 for 5 rounds (15:00) - 

1st: 1 power clean + 1 hang power clean + 1 push jerk (building to WOD weight) 

2nd:  :30-:45 HSPU for quality (deficit if possible), or any push-up variation 

WOD: 

15:00 EMOM - 

3 power clean + 3 hang power clean + 3 push jerk (155/105 or 125/85 or 95/65)

Accessory: 

Accumulate 2:00 weighted plank 


Tuesday, August 16 

Warm-up:  10-8-6-4-2 front squat + alt reverse lunge (start w/ empty barbell and build toward Strength weight) + alt groiners + banded good mornings 

Strength: 

In 14:00, work to complete the following sequence @ 65% 1RM front squat, or moderate weight (:60-:90 rest between sets) - 

5-5-5-5-5

Front squat + reverse lunge, right + front squat + reverse lunge, left (all 4 movements make up 1 rep) 

*All movements done in front rack position 

WOD: 

12:00 AMRAP - 

4 DB thrusters (2 @ 50/35 or 40/20) 

8 toes-to-bar, knees-to-elbow, or v-ups 

12 box jump-overs or step-overs 

Accessory: 

3x 12-15 Pallof press with isometric glute bridge hold https://youtu.be/2n8vK27kCFs


Wednesday, August 17 

Warm-up:  2 rounds - 5 snatch balance + 10 banded pull-aparts + 10 pass throughs + 1 Turkish get-up/side (light weight) + :30 chest opening stretch 

Strength: 

In 12:00, superset the following for 3 rounds, resting :60-:90 between rounds - 

WOD: 

Every :90 for 6 rounds (18:00) - 

1st: 18/15 cal bike 

2nd: 10 power snatch (95/65 or 65/35) 

Accessory: 

Accumulate 1:00 hands on box stretch + :30 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck


Thursday, August 18

Warm-up: In 10:00, build to 65% 1RM bench press; between warm-up lifts, get 5 inch worms w/ push-up

Strength: 

15:00 EMOM - 

1st: 5-4-3-2-1 Bench press (start at 65% 1RM for the set of 5 and build in weight as reps decrease if possible)

2nd: 3 deadlift, warming up to WOD weight 

3rd: Rest 

WOD: 

For time - 

150 double under or 300 singles 

50 deadlifts (225/155 or 155/105 or 95/65) 

50 DB bench press (2 @ 50/35 or 40/20) 

150 double under or 300 singles 

Accessory: 

Accumulate 1:00/side banded supine hamstring stretch https://youtu.be/8rGskUXQZU0


Friday, August 19 

Warm-up: in 10:00, warm up to back squat weight for Strength; between warm up lifts, get 10 alt reverse Samsons 

Strength: 

In 12:00, work to complete 3-4 sets of the following  (:90-2:00 rest between rounds) - 

  • 5 back squats (225/155 or 155/105 or 95/65) 

  • 10 meter handstand walk, or :20 handstand hold or challenging plank

WOD: 

20 rounds for time - 

3 goblet squats (50/35 or 40/20) 

2 1-arm Devil press (50/35 or 40/20) or dual DB snatch

1 bar muscle-up or 3 pull-ups or ring rows 

Accessory: 

2x max effort L-sit flutter kicks  https://youtu.be/3YVNviAoBPk or L-sit or tuck hold 


Saturday, August 20 

Warm-up: 3 rounds - 10 alt toe touch from plank + 10 walking lunges + 10 banded bent-over rows + :30 pigeon stretch/side 

Strength:

In 12:00, work to complete 3 sets of the following, resting :90 between sets - 

  • 10 1-arm DB OH walking lunge/side (50/35 or 40/20) or 10 goblet lunge 

  • 10 alt renegade rows (2 @ 50/35 or 40/20) 

  • 20 Russian KB swings (70/54 or 54/35) 

WOD: 

For time - 

1,500 meter row or ski 

30 HSPU, or any push-up variation 

1,000 meter row or ski 

20 HSPU, or any push-up variation 

500 meter row 

10 HSPU, or any push-up variation 

Accessory: 

3x10 barbell Cuban rotations https://youtu.be/Eum8TeApleI






Monday, August 8 - Saturday, August 13

Monday, 8/8 

Warm-up:  5-4-3-2-1 muscle clean + front squat (empty barbell) + pistol squat to bench/side + push-up to pike 

Strength: 

12:00 EMOM - 

1st: 2-4 squat clean, building to WOD weight 

2nd: Max distance handstand walk or :30 shoulder taps from handstand, pike, or plank position https://youtu.be/LXGLueQPOY4 or https://youtu.be/y1sxGjiUHqc

3rd: Rest 

WOD: 

For time - 

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

HSPU, or any push-up variation 

Pistol squat/side

Squat clean (135/95 or 95/65) 

Accessory: 

1:00 figure-4 stretch/side + 1:00 hands-on-box stretch 


Tuesday, 8/9 

Warm-up:  10:00 AMRAP @ steady pace - 3 push jerks (start with empty barbell and build to starting WOD weight) + 10 pass throughs + :30 hip ham rockers/side https://youtu.be/pBKizboIxjU

Strength: 

In 16:00, work to superset the following for 3-4 rounds, resting 2:00 between rounds - 

WOD: 

From 0:00-2:00 (2:00) - 

400 meter run 

Max jerks (135/95 or 95/65) 

-1:00 rest-

From 3:00-6:00 (3:00) - 

600 meter run 

Max jerks (155/105 or 105/75) 

-2:00 rest-

From 8:00-12:00 (4:00) - 

800 meter run 

Max jerks (175/125 or 115/85) 

*Score is 1.) Max jerk load, in addition to 2.) total reps

Accessory: 

3x10-12/side banded reverse lunges https://youtu.be/eA3JiACRhZc


Wednesday, 8/10 

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build toward 50% 1RM or moderately light weight) + reverse Samson + alt single leg v-up 

Strength: 

In 15:00, work to complete the following sequence, building in weight to a heavy single if possible (rest :90 between sets) - 

10-8-6-4-2-1-1

Back squat 

WOD: 

3 rounds for time (18:00 cap) - 

30/24 cal row or ski 

30 wall balls 

30 toes-to-bar, knees-to-elbow, or v-ups 

30 double unders, or 60 singles 

Accessory: 

Accumulate 2:00 star plank or side plank/side 


Thursday, 8/11

Warm-up: 3 rounds - 10 plank-ups + 10 banded pull-aparts + 8 DB bench (start light and build) + :30 chest-opening stretch + :30 hamstring stretch/side 

WOD: 

12:00 EMOM for total reps (Part A) - 

1st: :45 max DB bench press (2 @ 50/35 or 40/20) 

2nd: :45 max box jump-overs or step-overs 

3rd: :45 max burpees, modified burpees, or hand-release push-ups 

-5:00 rest-

15:00 bike for steady watts (Part B) - The goal here is to test your Functional Threshold Power (FTP), which is a measure of your average power output sustained over a period of time. Try to maintain steady wattage throughout the 15:00 domain.

To find your FTP, divide your body weight by 2.2 (e.g., if you weigh 140, then divide 140/2.2 = 63.64). Then, take your average watts and divide it by that number (e.g., if you maintain 250 watts most of the time, divide 250/63.64 = 3.93). Your FTP = 3.93

2 = fair; 2.5-3.5 = moderate; 3.5-4 = good; 4-4.5 = very good; 4.5-5 = excellent; 5-5.5 = exceptional

Accessory: 

3x10 overhead DB tricep extension 


Friday, 8/12

Warm-up: 3 rounds - 12 dips from bench + 10 pass throughs + 8 muscle snatch + 6 OHS + 4 kip swings or :20 hollow hold 

Strength: 

In 15:00, complete the following complex (build to a moderately heavy complex or stay light and work on form) - 

1 power snatch + 1 hang power snatch + 2 overhead squats 

WOD: 

For time - 

21-18-15-12

Power snatch (95/65 or 65/35) 

Overhead squat (95/65 or 65/35) 

*3-5 muscle-ups or 6-8 challenging pull-ups or ring rows after each round 

Accessory: 

2x6-8/side shoulder CARS https://youtu.be/NHjza05OLNE


Saturday, 8/13

Warm-up: 2 rounds - 10 banded good mornings + 10 air squats + 8 inch worms + 8 alt scorpion stretch + 6 90-90 active hamstring stretch/side https://youtu.be/s4wgP4wjeDc

Strength: 

In 15:00, work to superset the following for 4 rounds, resting :90 between rounds - 

WOD: 

15:00 AMRAP - 

8 front squats (95/65 or 65/35) 

1 wall walk 

8 hang squat cleans (95/65 or 65/35) 

1 wall walk 

Accessory: 

2x max effort hanging L-sit or tuck https://youtu.be/WHi1bvZLwlw

https://youtu.be/B3gtmd0Upng

Monday, August 1 - Saturday, August 6

Monday, August 1

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to 50% 1RM) + DB power cleans (2 @ light weight) + push-up to pike 

Strength: 

In 15:00, work to complete the following sequence -

10-8-6-4-4-4

Bench press (start @ 50% 1RM, or light weight) 

*Build to a heavy set of 4, or stay moderate and focus on technique; rest :60 b/t sets 

WOD: 

10:00 AMRAP - 

3-6-9-12-15….

DB hang power cleans (2 @ 50/35 or 40/20) 

HSPU, or any push-up variation 

*Continue adding 3 reps each round until time is up 

Accessory:

3x 6-12 ring dips, or 12-15 dips off bench 


Tuesday, August 2 

Warm-up: 10-8-6-4-2 banded good mornings + alt groiners + deadlift (start light and build to WOD weight) + alt scorpion stretch 

Strength: 

In 12:00, superset the following for 3 rounds, resting at least :60 between rounds - 

  • Max effort strict pull-ups, or challenging ring rows or lat pull-downs 

  • 6-8/side 1-arm DB bent-over row, challenging weight 

WOD 

For time, from 0:00-12:00 (Part A) - 

21 deadlifts (225/155 or 185/135 or 135/95) 

500 meter row or ski 

15 deadlifts (225/155 or 185/135 or 135/95) 

500 meter row or ski 

9 deadlifts (225/155 or 185/135 or 135/95) 

500 meter row or ski 

From 12:00-20:00 (Part B) - 

Build to a heavy deadlift 

*Score is 1.) Time it takes to complete Part A and 2.) Deadlift weight from Part B 

**After you finish part A, rest until 12:00 when you will start Part B 

Accessory: 

Accumulate 1:00 hamstring stretch/side + 1:00 standing pigeon stretch https://youtu.be/mSZWWfxUFHE


Wednesday, August 3 

Warm-up: 5-4-3-2-1 back squat (start with empty barbell and build to WOD weight) + inch worms w/ push-up + banded forward raises 

Strength: 

In 12:00, work to complete the following - 

3x max effort unbroken wall balls, challenging weight 

*2:00 rest between sets 

WOD: 

20:00 EMOM for max reps - 

1st: Max back squats (155/105 or 125/85 or 95/65) 

2nd: Max burpees or modified burpees https://youtu.be/yd2N09d1vWs

3rd: Max double unders, or singles 

4th: Rest 

*Score is total number of reps 

Accessory: 

3x15-20  banded hamstring curls 


Thursday, August 4 

Warm-up: In 10:00, build to 60% 1RM jerk (push or split); between warm-up lifts, get 10 pass throughs + 10 banded pull-aparts 

Strength: 

In 15:00, complete the following sequence, resting at least :60 between rounds - 

5-4-3-2-1-1-1

Split jerk or push jerk (from rack) 

*Start @ 60% 1RM jerk, and build to a heavy single, or stay moderate

WOD: 

3:00 on / 1:00 off for 4 rounds (16:00) -

15 Russian KB swings (70/54 or 54/35 or 35/20) 

12 goblet lunges (70/54 or 54/35 or 35/20) 

9 toes-to-bar, knees-to-elbow, or v-ups 

Max bike calories until 3:00 mark (rest :60 from 3:00-4:00) 

*Score is total bike cals 

Accessory: 

Accumulate 1:00-2:00/side - side plank crunch https://youtu.be/5Dd8_3ZZeI8


Friday, August 5

Warm-up: 2 rounds - 10 pass throughs + 10 OHS w/ pvc + :30 seal stretch + :30 child’s pose + :30 banded side steps + :30 isometric glute bridge hold 

Strength: 

In 16:00, work to superset the following for 4 rounds, resting 2:00 between rounds - 

  • :60 weighted handstand work or challenging plank

  • :60 weighted sit-ups

WOD: 

Every :90 for 10 rounds (15:00) - 

100 meter sprint

2-4 muscle-ups, or 4-8 challenging pull-ups or ring rows 

Accessory: 

Accumulate 40 meters/side 1-arm waiter’s carry with plate, challenging weight 

https://youtu.be/BOiPn_WHytg


Saturday, August 6

Warm-up:  5-4-3-2-1 muscle clean + front squat + strict press + muscle snatch (all movements done with empty barbell); :30 chest opening stretch between rounds 

Strength: 

In 12:00, complete 3-4 sets of the following (start light and build to WOD weight for each movement; use 2 separate barbells if necessary) - 

  • 3-5 front squats 

  • 3-5 snatch (power or squat) 

  • 3-5 clean and jerk 

WOD: 

For quality reps - 

30 snatches

30 front squats 

30 clean and jerks 

30 front squats 

*Barbell weight for all movements = 135/95 or 95/65 

**Complete all movements in order

Accessory: 

3x10 face pulls 

Monday, July 25 - Saturday, July 30

Monday, July 25

Warm-up: 3 rounds - 8 banded good mornings + 8 alt box step-ups  + 5 muscle cleans + 5 strict press (empty barbell) + 5 inch worms w/ push-up 

Strength: 

In 15:00, work to complete 3-4 sets of the following, resting as needed b/t sets - 

  • 8-10/side - lateral box step-down (no weight; choose challenging box height and practice control on the way down - descending leg should barely tap the ground)  https://youtu.be/7otEwVTUJoc

  • 2 deadlift + 2 hang power cleans + 2 push jerk (building to WOD weight) 

WOD: 

16:00 EMOM - 

1st: 8 deadlift + 4-6 HSPU (or any push-up variation)

2nd: 2 power clean + 2 push jerk + 1-2 wall walk

*Barbell weight for all movements - 155/105 or 125/85 or  95/65

Accessory: 

3x max effort extended plank https://youtu.be/aQFqq4I2pGY or plank with alt reach https://youtu.be/Ahn6Ar0T9BU



Tuesday, July 26

Warm-up:  10-8-6-4-2 front squat (start w/ empty barbell and build to Strength weight) + plate ground to overhead (light) + alt groiners 

Strength: 

Every :90 for 8 rounds (12:00) - 

5 front squats @ 65% 1RM, or moderate weight 

WOD: 

Every 4:00 for 4 rounds (16:00 AMRAP) - 

200 meter run

15 American KB swings (54/35 or 35/20) 

Max wall balls (20/14 or 14/10) 

*Score is total # of wall balls

**Tip: There is no built in rest, so use the run as your rest, but don’t go too slow :) 

Accessory: 

Accumulate 30-40 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo


Wednesday, July 27

Warm-up:  3 rounds - 10 alt single leg v-ups + :30 hands-on-box stretch + 10 ring rows + :20 handstand hold or plank + 10 alt toe touches from plank 

Strength: 

12:00 EMOM - 

1st: :60 gymnastics skill work of choice (e.g., handstand work, double unders, pull-ups, muscle-ups, challenging plank variation https://youtu.be/BO2I9_7DJwQ)

2nd: Rest 

WOD: 

20:00 max bike cals 

@ 0:00 - 2 toes-to-bar

@ 2:00 - 4 toes-to-bar 

@ 4:00 - 6 toes-to-bar 

@ 6:00 - 8 toes-to-bar 

@ 8:00 - 10 toes-to-bar 

@ 10:00 - 12 toes-to-bar 

*Continue adding 2 TTB every 2:00, with your last set being 20 reps at 18:00; score is total bike cals 

**Scale TTB to knees-to-elbow or weighted v-ups 

Accessory: 

Accumulate 2:00 plank rolls https://youtu.be/mksQu7_f2J0


Thursday, July 28

Warm-up:  5-4-3-2-1 back squat (start w/ empty barbell and build to WOD weight) + reverse Samson/side + Cossack squat/side; :20 chest opening stretch between sets 

WOD: 

Every 7:00 for 4 rounds (for quality reps) - 

9 back squats (155/105 or 125/85 or 95/65) 

35 double unders or 70 singles 

9 back squats (155/105 or 125/85 or 95/65) 

35 double unders or 70 singles 

9 back squats (155/105 or 125/85 or 95/65) 

*Athlete should get at least 2:00 rest each round; choose a challenging weight where you can complete all reps unbroken

Accessory: 

3x10-12/side single leg hamstring curl on exercise ball https://youtu.be/hejnIbt1tJE


Friday, July 29

Warm-up:  3 rounds - 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 7 push-up to pike + 9 single arm banded punches/side https://youtu.be/6NMyig0q_V8 

Strength: 

In 16:00, work to complete the following - 

9-7-5-3-1-1-1

Power or squat snatch

*Start light and build to a challenging single, or stay light/moderate and work on form 

WOD: 

For time - 

5 Devil press

10 DB hang power clean 

15 DB push jerk 

20 burpees over DB

15 DB push jerk 

10 DB hang power clean

5 Devil press 

*DB weight = 2 @ 50/35 or 40/20

Accessory: 

Accumulate 30-50 lateral v-ups/side https://youtu.be/G8BnT_tMwec


Saturday, July 30 

Warm-up:  10-8-6-4-2 bench press (start w/ empty barbell and build toward 75% 1RM) + ring rows + banded forward raises + walking lunge 

Strength: 

In 16:00, work to superset the following for 4 rounds, resting :60-:90 between rounds- 

  • 8-10/side 1-arm DB overhead walking lunge, or 1-arm DB suitcase lunge 

  • Max reps bench press @ 75% 1RM, or moderately heavy weight 

WOD: 

For time - 

Buy-in: 30 box jumps or step-ups (24/20 or lower)

-Directly into-

30-20-10

Pull-ups or ring rows 

Sit-ups 

Row or ski cals 

-Directly into-

Cash-out: 30 box jump-overs or step-overs (24/20 or lower) 

Accessory: 

3x16 alt bicep curls, AHAP (:90 rest b/t rounds) 

Member Login
Welcome, (First Name)!
Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out