“If you want to lift yourself up, lift up someone else.”

SKILL WORK

Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull

RX

For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

INTERMEDIATE

For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

BEGINNER

For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats

“We become what we think about most of the time, and that’s the strangest secret.”

2K ROW

// Benchmark

RX

For time:
2,000-m row

INTERMEDIATE

For time:
2,000-m row

BEGINNER

For time:
1,600-m row

SKILL WORK

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

“The Pessimist sees difficulty in every opportunity. The Optimist sees opportunity in every difficulty.”

RX

For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)

INTERMEDIATE

For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)

BEGINNER

For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)

Skill Work

Post-workout
Accumulate:
30 DB renegade rows

“The grass is greener where you water it.”

SKILL WORK

Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

RX

For time:
100 AbMat sit-ups
50 overhead squats (105/155 lb)

INTERMEDIATE

For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)

BEGINNER

For time:
50 AbMat sit-ups
25 overhead squats (35/45 lb)

“I find that the harder I work, the more luck I seem to have.”

Grace

// Benchmark

RX

For time:
30 clean and jerks (95/135 lb)

INTERMEDIATE

For time:
30 clean and jerks (65/95 lb)

BEGINNER

For time:
30 clean and jerks (55/75 lb)

SKILL WORK

Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean

"Success is the sum of small efforts, repeated day in and day out" 

RX

Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.

INTERMEDIATE

Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.

BEGINNER

Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.

"Doubt kills more dreams than failure ever will"

RX

7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

INTERMEDIATE

7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.

BEGINNER

7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.

Skill Work

Post-workout
3 sets:
10-20 GHD sit-ups

"All our dreams can come true, if we have the courage to pursue them"

RX

AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (85/115 lb)

INTERMEDIATE

AMRAP 15:
1-2-3-4… etc.
Pull-ups
3-6-9-12.. etc.
Bar-facing burpees
Push jerks (65/95 lb)

BEGINNER

AMRAP 15:
3-6-9-12.. etc.
Ring rows
Bar-facing burpee step-overs
Push jerks (35/45 lb)

"Change your thoughts and you change your world" 

Skill Work

Pre-workout
EMOM 8:
:15 triple-under practice

RX

3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

INTERMEDIATE

3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

BEGINNER

3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

“THE ONLY EASY DAY WAS YESTERDAY”

HEAVY DAY

RX

For load:
3-3-3-3-3
Front squat

INTERMEDIATE

For load:
3-3-3-3-3
Front squat

BEGINNER

For load:
3-3-3-3-3
Front squat

“Small daily improvements are the key to staggering long-term results.”

RX

10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)

"Fall seven times, rise eight." 

RX

5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups

INTERMEDIATE

4 rounds for time:
750-m row
30 sit-ups
10 handstand push-ups

BEGINNER

4 rounds for time:
500-m row
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)

“The difference between try and triumph is a little ‘umph.’”

RX

AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike

INTERMEDIATE

AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike

BEGINNER

AMRAP 7:
5 PVC overhead walking lunges
6 KB swings (18/26 lb)
5/7-cal air bike

SKILL WORK

Post-workout
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.

“The only way to achieve the impossible is to believe it is possible.”

RX

For load:
Bench press
3-2-2-1-1-1

INTERMEDIATE

For load:
Bench press
3-2-2-1-1-1

BEGINNER

For load:
Bench press
3-3-3-3-3-3

SKILL WORK

Post-workout
8 sets:
:10 L-sit holds
:20 rest

“Never let the fear of failure stop you from reaching your goals.”

RX

For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)

INTERMEDIATE

For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
5-4-3-2-1 reps of:
Rope climbs (12/12 ft)

BEGINNER

For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
5-4-3-2-1 reps of:
Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.

RX

AMRAP 3:
Snatches (95/135 lb)

INTERMEDIATE

AMRAP 3:
Snatches (75/115 lb)

BEGINNER

AMRAP 3:
Snatches (35/45 lb or lighter)

RX

For time:
60 wall-ball shots (14/20 lb) (9/10 ft)
50 toes-to-bars
40 push-ups

INTERMEDIATE

For time:
40 wall-ball shots (14/20 lb) (9/10 ft)
30 toes-to-bars
20 push-ups

BEGINNER

For time:
30 wall-ball shots (6/10 lb) (9/9 ft)
20 hanging knee raises
10 push-ups from the knees

Skill Work

Pre-workout
15:00 of rope climb practice

RX

5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)

INTERMEDIATE

5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)

BEGINNER

5 rounds for time:
8/10-cal row
10 unweighted lunges

RX

5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.

INTERMEDIATE

5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 15 double-unders after each round.

BEGINNER

3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.

Skill Work

Post-workout
Tabata plank hold

BACK SQUATS/HEAVY DAY

RX

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

INTERMEDIATE

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

BEGINNER

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.