"You are never too old to set another goal or to dream a new dream"

RX

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

INTERMEDIATE

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

BEGINNER

For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
– Build in load.

Skill Work

Post-workout
On an 8:00 clock:
Row, bike, or ski

"Learn as if you will live forever, live like you will die tomorrow"

RX

AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)

INTERMEDIATE

AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (12/12 ft)

BEGINNER

AMRAP 8:
8 box jumps (12/12 in)
1 pull-to-stand

Skill Work

Post-workout
3 sets:
:30 V-ups
1:00 rest

"It is never too late to be what you might have been"

RX

For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.

INTERMEDIATE

For time:
21-18-15-12-9-6-3
Deadlifts (65/95 lb)
– Complete 2 wall walks after each set.

BEGINNER

For time:
14-12-10-8-6-4-2
Deadlifts (55/75 lb)
– Complete 6 alternating plank hold shoulder taps after each set.

Skill Work

Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.

"Just one small positive thought in the morning can change your whole day"

Skill Work

Pre-workout
5 sets:
1 squat snatch
2 overhead squats

Nancy

//Benchmark

RX

5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

INTERMEDIATE

5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

BEGINNER

5 rounds for time:
200-m run
10 overhead squats (35/45 lb)

"Instead of worrying about what you cannot control, shift your energy to what you can create" 

Open 25.1

//Benchmark

RX

AMRAP 15:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35/50 lb)
Walking lunges (30 ft)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

INTERMEDIATE

AMRAP 15:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (20/35 lb)
Walking lunge (30 ft)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
*After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

BEGINNER

AMRAP 15:
3 burpees
3 dumbbell hang clean-to-overheads (10/20 lb)
Walking lunge (30 ft)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” Michael Jordan

RX

3 rounds for time:
800/1,000-m row
100 double-unders

INTERMEDIATE

3 rounds for time:
800/1,000-m row
50 double-unders

BEGINNER

3 rounds for time:
400/500-m row
50 single-unders

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions

“I have learned over the years that when one’s mind is made up, this diminishes fear.”

Skill Work

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

RX

For load:
Deadlift
10-8-8-4-4-4

INTERMEDIATE

For load:
Deadlift
10-8-8-4-4-4

BEGINNER

For load:
Deadlift
10-8-8-4-4-4

“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.”

RX

3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run

INTERMEDIATE

3 rounds for time:
10 chin-over-bar pull-ups
15 hand-release push-ups
400-meter run

BEGINNER

3 rounds for time:
10 ring rows
10 hand-release push-ups from the knees
200-meter run

Skill Work

Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 alternating V-ups
:10 rest

“Success is walking from failure to failure with no loss of enthusiasm.”

SKILL WORK

Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean

RX

AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)

INTERMEDIATE

AMRAP 10:
10 alternating single-leg squats
10 power cleans (95/135 lb)

BEGINNER

AMRAP 10:
10 alternating reverse lunges
10 power cleans (35/45 lb)

“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)