Deadlift (look at last week’s load and grow)

4 × 5 @ RPE 8

Half-Kneeling Single-Arm DB Press

3 × 8/side

WOD

10-Minute AMRAP

• 10 DB push press
• 10 toes-to-bar
• 10 goblet squats
• Farmer carry 30 sec.

Short, simple, and a nice way to finish the training week.

Deadlift (look at last week’s load and grow)

4 × 5 @ RPE 8

Half-Kneeling Single-Arm DB Press

3 × 8/side

WOD

10-Minute AMRAP

• 10 DB push press
• 10 toes-to-bar
• 10 goblet squats
• Farmer carry 30 sec.

Short, simple, and a nice way to finish the training week.

Deadlift (look at last week’s load and grow)

4 × 5 @ RPE 8

Half-Kneeling Single-Arm DB Press

3 × 8/side

WOD

10-Minute AMRAP

• 10 DB push press
• 10 toes-to-bar
• 10 goblet squats
• Farmer carry 30 sec.

Short, simple, and a nice way to finish the training week.

Power Clean

Every 2:00 × 7 (look at last week’s load)

• 1 Hang Power Clean
• 1 Power Clean

Build to RPE 8.

Accessory

DB Front-Rack Step-Ups
3 × 6/leg

Conditioning

Every 3:00 × 5

• 12/10 cal row or bike
• 10 alternating DB snatches
• 8 hand-release push-ups

Rest remainder.

Power Clean

Every 2:00 × 7 (look at last week’s load)

• 1 Hang Power Clean
• 1 Power Clean

Build to RPE 8.

Accessory

DB Front-Rack Step-Ups
3 × 6/leg

Conditioning

Every 3:00 × 5

• 12/10 cal row or bike
• 10 alternating DB snatches
• 8 hand-release push-ups

Rest remainder.

Power Clean

Every 2:00 × 7 (look at last week’s load)

• 1 Hang Power Clean
• 1 Power Clean

Build to RPE 8.

Accessory

DB Front-Rack Step-Ups
3 × 6/leg

Conditioning

Every 3:00 × 5

• 12/10 cal row or bike
• 10 alternating DB snatches
• 8 hand-release push-ups

Rest remainder.

Strength — 4 Rounds

• 8/side single-arm DB Floor Press
• 10/side single-arm DB row
• 40–50 ft suitcase carry/side

Partner WOD — “Left, Right, Go!”

20-Min AMRAP — I Go/You Go

• 8 DB hang clean & jerks — right
• 8 DB hang clean & jerks — left
• 10 lateral box step-overs
• 8 burpees over DB

Switch after complete rounds.

Strength — 4 Rounds

• 8/side single-arm DB Floor Press
• 10/side single-arm DB row
• 40–50 ft suitcase carry/side

Partner WOD — “Left, Right, Go!”

20-Min AMRAP — I Go/You Go

• 8 DB hang clean & jerks — right
• 8 DB hang clean & jerks — left
• 10 lateral box step-overs
• 8 burpees over DB

Switch after complete rounds.

Strength — 4 Rounds

• 8/side single-arm DB Floor Press
• 10/side single-arm DB row
• 40–50 ft suitcase carry/side

Partner WOD — “Left, Right, Go!”

20-Min AMRAP — I Go/You Go

• 8 DB hang clean & jerks — right
• 8 DB hang clean & jerks — left
• 10 lateral box step-overs
• 8 burpees over DB

Switch after complete rounds.

Back Squat (look at your loads last week and grow)
5 × 5 @ RPE 7.5

Then:

Bulgarian Split Squat
3 × 8/leg

WOD

12-Min AMRAP

• 10 alternating DB front-rack reverse lunges
• 12 KB swings
• 10 box jump overs
• 100m run

Back Squat (look at your loads last week and grow)
5 × 5 @ RPE 7.5

Then:

Bulgarian Split Squat
3 × 8/leg

WOD

12-Min AMRAP

• 10 alternating DB front-rack reverse lunges
• 12 KB swings
• 10 box jump overs
• 100m run

Back Squat (look at your loads last week and grow)
5 × 5 @ RPE 7.5

Then:

Bulgarian Split Squat
3 × 8/leg

WOD

12-Min AMRAP

• 10 alternating DB front-rack reverse lunges
• 12 KB swings
• 10 box jump overs
• 100m run

“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