"You don't get stronger by doing what you can. You get stronger by doing what you thought you couldn't."
WOD TBD
"Actions prove who someone is, words just prove who they pretend to be."
WOD TBD
"A seed that fears dirt will never become a tree. Comfort is the enemy of growth."
RX
Every 3:00 for 10 sets:
9/12-cal bike
INTERMEDIATE
Same as Rx’d
BEGINNER
Every 3:00 for 10 sets:
5/8-cal bike
SKILL WORK
Pre-workout
On an 8:00 clock:
Handstand practice
"Just because I carry it well, does not mean that it isn't heavy."
RX
AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)
INTERMEDIATE
AMRAP 9:
15 double-unders
3 shoulder presses (65/95 lb)
BEGINNER
AMRAP 9:
30 single-unders
3 shoulder presses (35/45 lb)
SKILL WORK
Pre-workout
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
"Do not let process interfere with purpose."
RX
For load:
Deadlift
5-5-5-5-5
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout
Banded stability work
"Do not allow yourself to be incarcerated in the prison called precedence."
RX
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees
INTERMEDIATE
6 rounds for time:
250-m row
12 hang squat cleans (55/75 lb)
12 burpees
BEGINNER
6 rounds for time:
150-m row
10 hang squat cleans (35/45 lb)
10 burpees
SKILL WORK
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
"Respect is earned, not given."
RX
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Piked push-ups
BEGINNER
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups from the knees
SKILL WORK
Pre-workout
EMOM 6:
2-5 pull-ups
"Always have a unique character like salt. Its presence is not felt but its absence makes everything tasteless."
RX
For time:
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
INTERMEDIATE
For time:
60 KB swings (26/35 lb)
20/25-cal bike
60 KB swings
BEGINNER
For time:
40 KB swings (18/26 lb)
15/20-cal bike
40 KB swings
SKILL WORK
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
"If your presence costs me my peace, you're too expensive to keep."
“NANCY”
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)
SKILL WORK
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
"Time is the only currency you spend without ever knowing your balance. Use it wisely."
RX
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
INTERMEDIATE
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar
BEGINNER
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs
SKILL WORK
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
"To offend a strong man tell him a lie. To offend a weak man tell him the truth."
RX
AMRAP 16:
200-m run
100-m double-DB farmers carry (35/50 lb)
1:00 plank hold
INTERMEDIATE
AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold
BEGINNER
AMRAP 16:
200-m run
50-m double-DB farmers carry (10/15 lb)
:30 plank hold from the knees
SKILL WORK
Post-workout
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.
"The people around you are either your circle or your cage."
RX
On a 20:00 clock:
Build to a 1-rep-max snatch
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Rest, stretch, recover.
"Warm the waters and the fish will thrive, chill the waters and the fish will die. Be careful of the culture you create."
RX
5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups
INTERMEDIATE
5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups
BEGINNER
5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows
SKILL WORK
Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.
"Nothing in this world is harder than speaking the truth, nothing easier than flattery."
RX
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
INTERMEDIATE
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
BEGINNER
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run
SKILL WORK
Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
"Don't climb a mountain for the world to see you, climb it for you to see the world."
RX
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
INTERMEDIATE
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
BEGINER
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
SKILL WORK
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
"Skill only looks like luck to people who don't have skill."
RX
For load:
Thruster
3-3-2-2-1-1-1
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
Thruster
3-3-3-3-3-3
"The more you are thankful, the more you attract things to be thankful for."
RX
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
INTERMEDIATE
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
BEGINNER
3 rounds for time:
12/18-cal Echo bike
15 ring rows
SKILL WORK
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
"Anger is the punishment you give yourself for somebody else's mistakes."
RX
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
INTERMEDIATE
AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
BEGINNER
AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
SKILL WORK
Pre-workout
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
"Your life is your story. Write well, edit often."
RX
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
INTERMEDIATE
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)
BEGINNER
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
SKILL WORK
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans