| Mo., 08.06. | Di., 09.06. | Mi., 10.06. | Do., 11.06. | Fr., 12.06. | Sa., 13.06. | So., 14.06. | |
|---|---|---|---|---|---|---|---|
| 07:00 | 07:00–08:00CrossFit7:00 WODCharlotte 3/12 CrossFit – Tue, Jun 9 Warm-up Warm-up 7:00 Flow Gymnastics **Warm-up (All Levels):** **Level 1:** **Level 2:** **Level 3:** Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP
Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Strict Pull UP:
Work up to one max set supported strict Pull-Ups (min. 5)
WOD: EMOM 15
| ||||||
| 08:00 | 08:00–10:00Open BoxOpen Box: 08:00 Uhr – 10:00 Uhr 1/10 | ||||||
| 08:15 | 08:15–10:15Open BoxOpen Box: 8:15 – 10:15 Uhr 0/7 | 08:15–10:15Open BoxOpen Box 8:15 -10:15 Uhr 0/7 | 08:15–10:15Open BoxOpen Box: 8:15 – 10:15 Uhr 0/7 | ||||
| 10:15 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 0/7 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 1/7 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 1/7 | 10:15–12:15Open BoxOpen Box: 10:15 – 12:15 Uhr 0/7 | 10:15–11:15CrossFit10.15 WODAndreas 6/12 CrossFit – Sat, Jun 13 Warm-up Warm-up 7:00 Row + Jump Rope Flow Metcon Metcon (AMRAP – Reps) Teams of 2 Some Pump 3-4 sets 10:15–12:15Open Box10:15-12:15 Indoor Open Box 6/10 | 10:15–12:15Open Box10:15-12:15 Indoor Open Box 1/10 10:15–11:15CrossFit10.15 WODAndreas 12/12 CrossFit – Sun, Jun 14 Warm up 3 rounds
10 KB Halos 10 Kneeling Push Press 10 Plank pull through 5/5 Sit ups 5/5 Windmills 10 Squats Metcon (Time) 5 rounds:
10 Kettlebell Swings 32/24 kg 8 Kettlebell Taters 10 sec L sit hold 8 Burpee Box Jump Overs 70/60
TC: 12 min | |
| 11:15 | 11:15–12:15CrossFit11:15 WODAndreas 4/12 CrossFit – Sun, Jun 14 Warm up 3 rounds
10 KB Halos 10 Kneeling Push Press 10 Plank pull through 5/5 Sit ups 5/5 Windmills 10 Squats Metcon (Time) 5 rounds:
10 Kettlebell Swings 32/24 kg 8 Kettlebell Taters 10 sec L sit hold 8 Burpee Box Jump Overs 70/60
TC: 12 min | ||||||
| 12:15 | 12:15–13:15CrossFitLunch Time WodCharlotte 7/12 CrossFit – Mon, Jun 8 Warm-up Warm-up 7:00 Flow Weightlifting Back Squat (Weight) Build to a 3RM Back Squat Metcon Metcon (Time ↓ Shorter is Better) 21-15-9
RX+ TC 13min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality class Banded Tempo Back Squats (33×1) 5×3
WoD 21-15-9 Cals Bike Goblet squats | 12:15–13:15CrossFitLunch Time WodAndreas 4/12 CrossFit – Tue, Jun 9 Warm-up Warm-up 7:00 Flow Gymnastics **Warm-up (All Levels):** **Level 1:** **Level 2:** **Level 3:** Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP
Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Strict Pull UP:
Work up to one max set supported strict Pull-Ups (min. 5)
WOD: EMOM 15
| 12:15–13:15CrossFitLunch Time WodAndreas 6/12 CrossFit – Thu, Jun 11 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) 400m Run RX+ TC 22min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | ||||
| 15:15 | 15:15–17:15Open Box15:15 – 17:15 Indoor Open Box 0/7 15:15–16:15CrossFit15:15 WODCharlotte 7/12 CrossFit – Fri, Jun 12 Warm-up Warm-up 10:00 Flow Weightlifting Power Snatch (Weight) EMOM 10 Metcon Metcon (Time) 3 Rounds
TC 15min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | ||||||
| 16:15 | 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 1/7 16:15–17:15Introduction to CrossFitQuality ClassMartin 1/5 16:15–17:15CrossFitQuality ClassMartin 5/7 CrossFit – Mon, Jun 8 Warm-up Warm-up 7:00 Flow Weightlifting Back Squat (Weight) Build to a 3RM Back Squat Metcon Metcon (Time ↓ Shorter is Better) 21-15-9
RX+ TC 13min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality class Banded Tempo Back Squats (33×1) 5×3
WoD 21-15-9 Cals Bike Goblet squats | 16:15–17:15CrossFit16:15 WODWilhelm 7/12 CrossFit – Tue, Jun 9 Warm-up Warm-up 7:00 Flow Gymnastics **Warm-up (All Levels):** **Level 1:** **Level 2:** **Level 3:** Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP
Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Strict Pull UP:
Work up to one max set supported strict Pull-Ups (min. 5)
WOD: EMOM 15
16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 2/7 | 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 3/7 16:15–17:15CrossFit16:15 WODWilhelm 6/12 CrossFit – Wed, Jun 10 Warm-up Warm-up 7:00 Flow Weightlifting Deadlift (Weight) Build to a 3RM Deadlift Metcon Metcon (Time) 10 rounds
TC 12min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 16:15–18:15Open Box16:15 – 18:15 Indoor Open Box 1/7 16:15–17:15CrossFit16:15 WODMartin 9/12 CrossFit – Thu, Jun 11 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) 400m Run RX+ TC 22min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 16:15–17:15Introduction to CrossFitQuality ClassCharlotte 2/5 16:15–17:15CrossFitQuality ClassCharlotte 6/7 CrossFit – Fri, Jun 12 Warm-up Warm-up 10:00 Flow Weightlifting Power Snatch (Weight) EMOM 10 Metcon Metcon (Time) 3 Rounds
TC 15min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | ||
| 17:15 | 17:15–18:15CrossFit17.15 WODMartin 7/12 CrossFit – Mon, Jun 8 Warm-up Warm-up 7:00 Flow Weightlifting Back Squat (Weight) Build to a 3RM Back Squat Metcon Metcon (Time ↓ Shorter is Better) 21-15-9
RX+ TC 13min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality class Banded Tempo Back Squats (33×1) 5×3
WoD 21-15-9 Cals Bike Goblet squats | 17:15–18:15CrossFitQuality ClassWilhelm 7/7 CrossFit – Tue, Jun 9 Warm-up Warm-up 7:00 Flow Gymnastics **Warm-up (All Levels):** **Level 1:** **Level 2:** **Level 3:** Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP
Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Strict Pull UP:
Work up to one max set supported strict Pull-Ups (min. 5)
WOD: EMOM 15
17:15–18:15Introduction to CrossFitQuality ClassWilhelm 0/5 | 17:15–18:15CrossFit17.15 WODWilhelm 9/12 CrossFit – Wed, Jun 10 Warm-up Warm-up 7:00 Flow Weightlifting Deadlift (Weight) Build to a 3RM Deadlift Metcon Metcon (Time) 10 rounds
TC 12min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 17:15–18:15CrossFit17.15 WODMartin 4/12 CrossFit – Thu, Jun 11 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) 400m Run RX+ TC 22min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 17:15–18:15CrossFit17.15 WODCharlotte 12/12 CrossFit – Fri, Jun 12 Warm-up Warm-up 10:00 Flow Weightlifting Power Snatch (Weight) EMOM 10 Metcon Metcon (Time) 3 Rounds
TC 15min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 17:15–18:15Open BoxOpen Box: 17:15 – 18:15 0/10 | ||
| 18:15 | 18:15–20:15Open Box18:15 – 20:15 Indoor Open Box 0/7 18:15–19:15CrossFit18:15 WODWilhelm 7/12 CrossFit – Mon, Jun 8 Warm-up Warm-up 7:00 Flow Weightlifting Back Squat (Weight) Build to a 3RM Back Squat Metcon Metcon (Time ↓ Shorter is Better) 21-15-9
RX+ TC 13min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality class Banded Tempo Back Squats (33×1) 5×3
WoD 21-15-9 Cals Bike Goblet squats | 18:15–20:15Open Box18:15 – 20:15 Indoor Open Box 0/7 18:15–19:15CrossFit18:15 WODMoritz 12/12 CrossFit – Tue, Jun 9 Warm-up Warm-up 7:00 Flow Gymnastics **Warm-up (All Levels):** **Level 1:** **Level 2:** **Level 3:** Metcon Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP
Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality Class Strict Pull UP:
Work up to one max set supported strict Pull-Ups (min. 5)
WOD: EMOM 15
| 18:15–19:15CrossFit18:15 WODMoritz 5/12 CrossFit – Wed, Jun 10 Warm-up Warm-up 7:00 Flow Weightlifting Deadlift (Weight) Build to a 3RM Deadlift Metcon Metcon (Time) 10 rounds
TC 12min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | 18:15–20:15Open Box18:15 – 20:15 Indoor Open Box 2/7 18:15–19:15CrossFit18:15 WODCharlotte 8/12 CrossFit – Thu, Jun 11 Warm-up Warm-up 10:00 Flow Metcon Metcon (Time) 400m Run RX+ TC 22min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets | |||
| 19:15 | 19:15–20:15CrossFit19:15 WODWilhelm 6/12 CrossFit – Mon, Jun 8 Warm-up Warm-up 7:00 Flow Weightlifting Back Squat (Weight) Build to a 3RM Back Squat Metcon Metcon (Time ↓ Shorter is Better) 21-15-9
RX+ TC 13min Cool Down Opt. 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets Quality class Banded Tempo Back Squats (33×1) 5×3
WoD 21-15-9 Cals Bike Goblet squats |
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Build to a 3RM Back Squat
21-15-9
Cals Ass Bike
Goblet Squats 22,5/15 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squats 22,5/15 kg
RX+
21-15-9
Cals Ass Bike
Goblet Squat 32,5/22,5 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squat 32,5/22,5 kg
TC 13min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Banded Tempo Back Squats (33×1) 5×3
WoD
21-15-9
Cals Bike
Goblet squats
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Build to a 3RM Back Squat
21-15-9
Cals Ass Bike
Goblet Squats 22,5/15 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squats 22,5/15 kg
RX+
21-15-9
Cals Ass Bike
Goblet Squat 32,5/22,5 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squat 32,5/22,5 kg
TC 13min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Banded Tempo Back Squats (33×1) 5×3
WoD
21-15-9
Cals Bike
Goblet squats
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Build to a 3RM Back Squat
21-15-9
Cals Ass Bike
Goblet Squats 22,5/15 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squats 22,5/15 kg
RX+
21-15-9
Cals Ass Bike
Goblet Squat 32,5/22,5 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squat 32,5/22,5 kg
TC 13min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Banded Tempo Back Squats (33×1) 5×3
WoD
21-15-9
Cals Bike
Goblet squats
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Build to a 3RM Back Squat
21-15-9
Cals Ass Bike
Goblet Squats 22,5/15 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squats 22,5/15 kg
RX+
21-15-9
Cals Ass Bike
Goblet Squat 32,5/22,5 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squat 32,5/22,5 kg
TC 13min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Banded Tempo Back Squats (33×1) 5×3
WoD
21-15-9
Cals Bike
Goblet squats
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Build to a 3RM Back Squat
21-15-9
Cals Ass Bike
Goblet Squats 22,5/15 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squats 22,5/15 kg
RX+
21-15-9
Cals Ass Bike
Goblet Squat 32,5/22,5 kg
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Cals Ass Bike
45 Goblet Squat 32,5/22,5 kg
TC 13min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Banded Tempo Back Squats (33×1) 5×3
WoD
21-15-9
Cals Bike
Goblet squats
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
16:00 AMRAP
16/13 Cals Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 85/57,5 kg
RX+
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 102,5/70 kg
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Strict Pull UP:
- Scapula work
- Elbows flair out
- keep tension in your body
Work up to one max set supported strict Pull-Ups (min. 5)
WOD:
EMOM 15
- 10/8 Calls Row
- 8 Deadlifts (60/40)
- 4 strict (supp.) Pull Ups
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
16:00 AMRAP
16/13 Cals Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 85/57,5 kg
RX+
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 102,5/70 kg
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Strict Pull UP:
- Scapula work
- Elbows flair out
- keep tension in your body
Work up to one max set supported strict Pull-Ups (min. 5)
WOD:
EMOM 15
- 10/8 Calls Row
- 8 Deadlifts (60/40)
- 4 strict (supp.) Pull Ups
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
16:00 AMRAP
16/13 Cals Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 85/57,5 kg
RX+
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 102,5/70 kg
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Strict Pull UP:
- Scapula work
- Elbows flair out
- keep tension in your body
Work up to one max set supported strict Pull-Ups (min. 5)
WOD:
EMOM 15
- 10/8 Calls Row
- 8 Deadlifts (60/40)
- 4 strict (supp.) Pull Ups
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
16:00 AMRAP
16/13 Cals Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 85/57,5 kg
RX+
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 102,5/70 kg
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Strict Pull UP:
- Scapula work
- Elbows flair out
- keep tension in your body
Work up to one max set supported strict Pull-Ups (min. 5)
WOD:
EMOM 15
- 10/8 Calls Row
- 8 Deadlifts (60/40)
- 4 strict (supp.) Pull Ups
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
16:00 AMRAP
16/13 Cals Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 85/57,5 kg
RX+
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 102,5/70 kg
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Strict Pull UP:
- Scapula work
- Elbows flair out
- keep tension in your body
Work up to one max set supported strict Pull-Ups (min. 5)
WOD:
EMOM 15
- 10/8 Calls Row
- 8 Deadlifts (60/40)
- 4 strict (supp.) Pull Ups
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)
Build to a 3RM Deadlift
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
RX+
10 rounds
15 GHDs
1 Legless Rope Climb
TC 12min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)
Build to a 3RM Deadlift
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
RX+
10 rounds
15 GHDs
1 Legless Rope Climb
TC 12min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)
Build to a 3RM Deadlift
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
RX+
10 rounds
15 GHDs
1 Legless Rope Climb
TC 12min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
400m Run
25 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
20 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
15 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
10 Bench Press 52,5/35 kg
5 Wall Walks
RX+
400m Run
25 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
20 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
15 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
10 Bench Press 60/37,5 kg
5 Wall Walks
TC 22min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
400m Run
25 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
20 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
15 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
10 Bench Press 52,5/35 kg
5 Wall Walks
RX+
400m Run
25 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
20 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
15 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
10 Bench Press 60/37,5 kg
5 Wall Walks
TC 22min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
400m Run
25 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
20 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
15 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
10 Bench Press 52,5/35 kg
5 Wall Walks
RX+
400m Run
25 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
20 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
15 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
10 Bench Press 60/37,5 kg
5 Wall Walks
TC 22min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
400m Run
25 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
20 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
15 Bench Press 52,5/35 kg
5 Wall Walks
400m Run
10 Bench Press 52,5/35 kg
5 Wall Walks
RX+
400m Run
25 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
20 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
15 Bench Press 60/37,5 kg
5 Wall Walks
400m Run
10 Bench Press 60/37,5 kg
5 Wall Walks
TC 22min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises
EMOM 10
2 Power Snatch (singles) @ 60% OR RPE 6
3 Rounds
50 Wall Balls 9/6 kg
25 Toes to Bar
RX+
3 Rounds
50 Wall Balls 9/6 kg
30 Toes to Bar
TC 15min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises
EMOM 10
2 Power Snatch (singles) @ 60% OR RPE 6
3 Rounds
50 Wall Balls 9/6 kg
25 Toes to Bar
RX+
3 Rounds
50 Wall Balls 9/6 kg
30 Toes to Bar
TC 15min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises
EMOM 10
2 Power Snatch (singles) @ 60% OR RPE 6
3 Rounds
50 Wall Balls 9/6 kg
25 Toes to Bar
RX+
3 Rounds
50 Wall Balls 9/6 kg
30 Toes to Bar
TC 15min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.
7:00 Row + Jump Rope Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Air Squats
8 Banded Pass Throughs
20 Jump Rope
4:00–7:00
2 Rounds
150m Moderate Row
15 Double Unders
5 Up Downs
Teams of 2
5 sets (each/1:1)
3:00 AMRAP
500/450m Row
Max Double Unders in Remaining Time
3-4 sets
25 Dumbbell Glute Bridges @ RPE 9/10
12 Alternating Double DB Front Rack Step Back Lunges (each side) @ RPE 9/10
20 Lying DB Hamstring Curls @ RPE 8/10
-rest 1:00-1:30 between sets-
3 rounds
10 KB Halos
10 Kneeling Push Press
10 Plank pull through
5/5 Sit ups
5/5 Windmills
10 Squats
5 rounds:
10 Kettlebell Swings 32/24 kg
8 Kettlebell Taters
10 sec L sit hold
8 Burpee Box Jump Overs 70/60
TC: 12 min
3 rounds
10 KB Halos
10 Kneeling Push Press
10 Plank pull through
5/5 Sit ups
5/5 Windmills
10 Squats
5 rounds:
10 Kettlebell Swings 32/24 kg
8 Kettlebell Taters
10 sec L sit hold
8 Burpee Box Jump Overs 70/60
TC: 12 min