“Better Together”

Partner Chipper

For Time — 30-Minute Cap

Buy-In — Together

• 800m Run

Then split the following work however desired:

• 100 DB Front-Rack Walking Lunges
• 80 Pull-Ups
• 60 DB Box Step-Overs
• 40 Devil’s Press
• 100 Sit-Ups

Cash-Out — Together

• 800m Run

Rules

Partners can divide the middle work however they choose, but only one partner works at a time.

The runs are completed together.

DB: 50/35

“Better Together”

Partner Chipper

For Time — 30-Minute Cap

Buy-In — Together

• 800m Run

Then split the following work however desired:

• 100 DB Front-Rack Walking Lunges
• 80 Pull-Ups
• 60 DB Box Step-Overs
• 40 Devil’s Press
• 100 Sit-Ups

Cash-Out — Together

• 800m Run

Rules

Partners can divide the middle work however they choose, but only one partner works at a time.

The runs are completed together.

DB: 50/35

“Better Together”

Partner Chipper

For Time — 30-Minute Cap

Buy-In — Together

• 800m Run

Then split the following work however desired:

• 100 DB Front-Rack Walking Lunges
• 80 Pull-Ups
• 60 DB Box Step-Overs
• 40 Devil’s Press
• 100 Sit-Ups

Cash-Out — Together

• 800m Run

Rules

Partners can divide the middle work however they choose, but only one partner works at a time.

The runs are completed together.

DB: 50/35

Strength A

Deadlift

4 × 5 @ RPE 7–7.5

Strength B

Strict Press

3 × 8 @ RPE 7

This is intentionally moderate. As the cycle progresses, pressing volume will decrease while load increases.

WOD — “Nine Lives”

9-Minute AMRAP

• 9 DB push press
• 9 toes-to-bar
• 9 box step-overs

Short and spicy after the strength work.

Strength A

Deadlift

4 × 5 @ RPE 7–7.5

Strength B

Strict Press

3 × 8 @ RPE 7

This is intentionally moderate. As the cycle progresses, pressing volume will decrease while load increases.

WOD — “Nine Lives”

9-Minute AMRAP

• 9 DB push press
• 9 toes-to-bar
• 9 box step-overs

Short and spicy after the strength work.

Strength A

Deadlift

4 × 5 @ RPE 7–7.5

Strength B

Strict Press

3 × 8 @ RPE 7

This is intentionally moderate. As the cycle progresses, pressing volume will decrease while load increases.

WOD — “Nine Lives”

9-Minute AMRAP

• 9 DB push press
• 9 toes-to-bar
• 9 box step-overs

Short and spicy after the strength work.

Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD

Skill — 15 Minutes

Three 5-minute stations.

1. Handstand

• Wall hold
• Shoulder taps
• HSW practice

2. Pulling

• Strict pull-ups
• Chest-to-bar progression

3. Core

• Hollow/arch
• Hanging knee raises
• TTB technique

Conditioning

“Thursday Flow”

5 Rounds — Not For Time

• 1:30 easy/moderate cardio
• 12 light goblet squats
• 10 ring rows
• 10 alternating box step-ups
• 30-sec farmer carry
• :30 rest

RPE 5–6

Athletes should finish feeling like they trained but recovered.

Skill — 15 Minutes

Three 5-minute stations.

1. Handstand

• Wall hold
• Shoulder taps
• HSW practice

2. Pulling

• Strict pull-ups
• Chest-to-bar progression

3. Core

• Hollow/arch
• Hanging knee raises
• TTB technique

Conditioning

“Thursday Flow”

5 Rounds — Not For Time

• 1:30 easy/moderate cardio
• 12 light goblet squats
• 10 ring rows
• 10 alternating box step-ups
• 30-sec farmer carry
• :30 rest

RPE 5–6

Athletes should finish feeling like they trained but recovered.

Skill — 15 Minutes

Three 5-minute stations.

1. Handstand

• Wall hold
• Shoulder taps
• HSW practice

2. Pulling

• Strict pull-ups
• Chest-to-bar progression

3. Core

• Hollow/arch
• Hanging knee raises
• TTB technique

Conditioning

“Thursday Flow”

5 Rounds — Not For Time

• 1:30 easy/moderate cardio
• 12 light goblet squats
• 10 ring rows
• 10 alternating box step-ups
• 30-sec farmer carry
• :30 rest

RPE 5–6

Athletes should finish feeling like they trained but recovered.

Olympic Strength

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 front squat

Start light and build to approximately RPE 7.5–8.

Prioritize positions over weight.

Conditioning

Every 3:00 × 5

• 12/10 cal row
• 8 DB front-rack lunges
• 6 burpees over DB

Rest remainder.

Intent

Each round should take roughly 1:30–2:00.

That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.

Olympic Strength

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 front squat

Start light and build to approximately RPE 7.5–8.

Prioritize positions over weight.

Conditioning

Every 3:00 × 5

• 12/10 cal row
• 8 DB front-rack lunges
• 6 burpees over DB

Rest remainder.

Intent

Each round should take roughly 1:30–2:00.

That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.

Olympic Strength

Every 2:00 × 7

• 1 hang power clean
• 1 power clean
• 1 front squat

Start light and build to approximately RPE 7.5–8.

Prioritize positions over weight.

Conditioning

Every 3:00 × 5

• 12/10 cal row
• 8 DB front-rack lunges
• 6 burpees over DB

Rest remainder.

Intent

Each round should take roughly 1:30–2:00.

That’s important because we’re training repeatable output, not one giant effort followed by four bad rounds.

Strength

DB Floor Press

4 × 10

Superset:

Single-Arm DB Row

4 × 10/side

Then:

3 sets:

• 5–8 strict pull-ups
• OR 10–12 ring rows

Partner WOD

“I Go, You Go”

20-Minute AMRAP

Partner A completes:

• 10 alternating DB snatches
• 8 box jump overs
• 6 push-ups

Then Partner B completes the round.

Continue alternating complete rounds.

Every 5 minutes

Both partners:
10 synchro air squats

Then continue.

Goal: Individual rounds around :45–1:00.

This should be fast and fun.

Strength

DB Floor Press

4 × 10

Superset:

Single-Arm DB Row

4 × 10/side

Then:

3 sets:

• 5–8 strict pull-ups
• OR 10–12 ring rows

Partner WOD

“I Go, You Go”

20-Minute AMRAP

Partner A completes:

• 10 alternating DB snatches
• 8 box jump overs
• 6 push-ups

Then Partner B completes the round.

Continue alternating complete rounds.

Every 5 minutes

Both partners:
10 synchro air squats

Then continue.

Goal: Individual rounds around :45–1:00.

This should be fast and fun.

Strength

DB Floor Press

4 × 10

Superset:

Single-Arm DB Row

4 × 10/side

Then:

3 sets:

• 5–8 strict pull-ups
• OR 10–12 ring rows

Partner WOD

“I Go, You Go”

20-Minute AMRAP

Partner A completes:

• 10 alternating DB snatches
• 8 box jump overs
• 6 push-ups

Then Partner B completes the round.

Continue alternating complete rounds.

Every 5 minutes

Both partners:
10 synchro air squats

Then continue.

Goal: Individual rounds around :45–1:00.

This should be fast and fun.