1 round:
8/10 calories
10 alternating slow toy soldiers in place
8/10 calories
10 alternating Samson stretch
8/10 calories
10 alternating plank reach throughs
8/10 calories
10 inchworm + push-ups

– RX –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).

– INTERMEDIATE –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (20/35 lb).

– BEGINNER –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 10 alternating hang dumbbell snatches (10/15 lb).

Post-workout
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.

1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch

AMRAP 12:
5 shuttle runs (25 ft)
5 burpees
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
– 1 shuttle run = 25 ft down + 25 ft back.

1 set:
:30 single-unders
20 alternating plank shoulder taps
5 single-arm shoulder presses/arm

1 set:
:30 single-single-double
:20 side plank hold/side
5 dumbbell shoulder presses
– Hold the top of each rep for :03.

1 set:
:30 double-unders
:20 hollow hold
10 dumbbell shoulder presses
– Cycle reps quickly.

Accumulate:
1:00 foam roll calves
1:00 cobra stretch

Partner WOD

3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)

Partner WOD

3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)

Partner WOD

3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)

1 set:
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts

– RX –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).

– INTERMEDIATE –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).

– BEGINNER –
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).

Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Every 2:00 for 8 rounds:
10 dumbbell deadlifts (35/50 lb)
10 dumbbell thrusters
– Use two DBs.

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs

1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine

– RX –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24kg)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

– INTERMEDIATE –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

– BEGINNER –
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)

At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees

3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right

On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
V-ups
Double-DB overhead walking lunges (35/50 lb)
– Use two DBs.

At 12:00:
15-12-9-6-3 reps for time of:
Dumbbell sumo deadlift high pulls (35/50 lb)
Lateral burpees over the dumbbell
– Use one DB.

Dynamic warm-up

1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace

1 set:
5 calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
5 plate jumps + slow rebound

Run test

1 set:
400-meter run

– RX –
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

– INTERMEDIATE –
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

– BEGINNER –
For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run

Post-workout:
8 sets:
:20 hollow hold
:10 rest

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

For time:
15 object jumps
400-meter run
20 object jumps
400-meter run
25 object jumps
400-meter run
– Jump onto or over a thigh-height object.

AMRAP 4:
:30 single-unders
:20 handstand hold
10 scap pull-ups

– RX –
7 sets:
3 push jerks + 1 split jerk

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
7 sets:
3 push jerks

Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.

Accumulate:
1:00 banded shoulder stretch/arm

– ADV RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

RX
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.

2 set:
1:00 bike
10 push-ups from the knees
10 ring rows
10 air squats
10 scap pull-ups

– RX –
EMOM 18:
Min 1 | 5 power cleans (105/155 lb)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

– INTERMEDIATE –
EMOM 18:
Min 1 | 5 power cleans (75/115 lb)
Min 2 | 7/10 cals Echo bike
Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

– BEGINNER –
EMOM 18:
Min 1 | 5 power cleans (35/45 lb)
Min 2 | 5/7 cals Echo bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats

Accumulate:
2:00 reach, roll, and lift

For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+

– Welcome to week seven of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

– RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.

Accumulate:
1:00 foam roll calf/leg

2 sets:
10 PVC pass-throughs
10 hollow rocks
10 Supermans
10 kip swings
10 push-ups

– ADV RX –

Partner For Time:

Cash-In 800m Run Together
3 Rounds:
10 Bar muscle-ups
20 Push presses (95/135 lb)

Cash-out 800m Run Together

-RX-
For time:
C2B
Shoulder presses (65/95 lb)

– BEGINNER –
Pull-ups or Ring Rows
Push presses (35/45 lb)

Accumulate:
1:00 banded shoulder stretch/arm

EMOM 4:
:40 row, bike, or ski
:20 rest

1 set:
PVC Pass Throughs
Spidermans
10 Hollow rocks
scorpion stretches
5 Walkouts
child’s pose/cobra/down dog

– RX –
For time:

4 Rounds

10 Snatches (55/75)

20 Lateral over the bar burpees

30 Abmat sit-ups

Post-workout:
Accumulate:
30 GHD back extensions

3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right