Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

Strength Work to
Partner WOD:
Strength: Strength: Heaviest Complex
Row 2k then,
Back Squat work to Deadlift work to of: WOD 5 rounds for
50 Hang Power
7RM 7RM WOD 20min: 2 Squat Clean + 2 time
Snatch 95/65lbs
Row 3min max cal Front Squat + 1 Jerk Min 1: Power Clean
50 Pull Ups
then AMRAP for and Jerk 135/95lbs
Then,
the remainder: Min 2: Pull Ups
200 Double Unders
7 Wall Ball 20/14lbs Min 3: Front Squat
During Snatches
WOD: 7 Power Snatch 135/95lbs
WOD AMRAP WOD 5 Rounds for one partner must
AMRAP 8min 95/65lbs Min 4: Kb Swing
12min Time hang from pull up
ascending ladder 7 Chest to Bar 53/35lbs
12 Push Press 60 Double Unders bar
Front Squat at Min 5: Rest
135/95lbs 12 Deadlifts During pulls one
bodyweight
12 Box Jump 225/155lbs partner must plank
Burpee
24/20in 12 Push Ups
1,1,2,2,3,3 etc
 Session 7 Session 8 Session 9 Session 10 Session 11 Session 12

WOD: AMREP WOD:

Strength: 4x2 AHAP
Strength: Strength: Interval 1 - 5min Every 2 min on the
1 Rep of Complex =
Back Squat work to Deadlift work to 8 Strict Press min 5 Back Squats
(2 Squat Clean + 2
7RM then, 7RM then, 95/65lbs Male Weights: 95, Partner WOD:
Front Squat + 1
2 max rep sets at 2 max rep sets at 8 Pull Ups 115, 135, 155, 185, Row 250 cal
Jerk)
90% of 7RM 90% of 7RM 205, 225, 245, 275, *every switch both
Interval 2 – 5min 295, 315lbs partners must
12 Cal Row perform 5 Power
12 Power Clean Female Weights: clean and Jerk
95/65lbs WOD: For Time 65, 85, 95, 105, 135/95lbs
WOD: WOD:
Run 400m 115, 135, 145, 165, ** may not row
AMRAP 9min 30-20-10
Interval 3 – 5min 100 Double Unders 175, 185, 195 lbs more than 25 cal at
15 Wall Ball Hang Clean
9 KB Swing 50 Deadlifts a time
20/14lbs 135/95lbs
53/35lbs 225/155lbs *rest 5 min then,
15 Chest to Bar Pull Sit Ups
9 Toe to Bar 100 Double Unders 6 min max box step
Ups
*rest 2min Run 400m ups 24/20in
between intervals
 Session 13 Session 14 Session 15 Session 16 Session 17 Session 18

WOD: WOD: Conga Line

Strength: 5x2 AHAP
Strength: Strength: Interval 1 Bench Press, 5 Reps
1 Rep of Complex =
Back Squat work to Deadlift work to 10 Ring Row Partner WOD:
(2 Squat Clean + 2
7RM then, 7RM then, 10 Power Snatch Male Weights: 95, 30min ascending
Front Squat + 1
3 max rep sets at 3 max rep sets at 95/65lbs 115, 135, 145, 155, ladder
Jerk)
90% of 7RM 90% of 7RM 165, 175, 185, 195, Front Squat
Interval 2 205, 225lbs 155/105lbs
10 Push Press Pull Up
95/65lbs Female Weights: Deadlift 155/105lbs
10 Toe to Bar 55, 65, 75, 80, 85, 1.1.1, 2.2.2, 3.3.3
WOD: WOD:
WOD: 90, 95, 100, 105, etc
AMRAP 9min 50 Chest to Bar Pull
Interval 3 AMRAP 11min 110, 115 lbs *split work as
5 Thruster ups for time
10 Power Clean and 50 Double Unders necessary
115/75lbs *every break = 5
Jerk 95/65lbs 15 Kb Swings *rest 5 min then,
7 Bar Facing box jumps 24/20in
10 Push Ups 73/53lbs 6 min max push ups
Burpees
*each Interval 5min
on 2 min off
 Session 19 Session 20 Session 21 Session 22 Session 23 Session 24
WOD: Every 2 min
Strength: Strength: on the min 5
Strength: 5x3 AHAP
Back Squat work to Deadlift work to Deadlift Partner WOD:
1 Rep of Complex =
8RM then, 8RM then, Male Weights: 135, 7 min max cal row
(2 Squat Clean + 2
3 max rep sets at 3 max rep sets at WOD: 155, 185, 205, 225, then,
Front Squat + 1
90% of 8RM 90% of 8RM AMREP 30min 255, 275, 315, 335,
Jerk)
*aim for last weeks *aim for last weeks Rd 1: Power Clean 365, 385lbs 10 Rds for time
7RM weight 7RM weight 95/65lbs 6 Power Clean
Rd 2: Row Cal Female Weights: 155/105lbs
Rd 3: Double Under 95, 115, 135, 155, 8 Box Jump 24/20in
WOD:
Rd 4: Push Press 175, 185, 205, 215, 10 Toe to Bar
For Time WOD:
95/65lbs WOD: 225, 245, 265 lbs Then,
Row 70 Cal 5 Rounds for Time
Rd 5: rest 30 Squat Snatch for
60 Air Squats 8 Hang Squat
Every round is 2min Time 115/75lbs Once finished with 7 min max rep wall
50 Sit Ups Snatch 135/65lbs
in length *every break is 7 last set you have ball shot 30/20lbs
40 Push Ups 15 Wall Balls
burpees five minutes to
30 Pull Ups 20/14lbs
perform max KB
swing 53/35lbs
 Session 25 Session 26 Session 27 Session 28 Session 29 Session 30

WOD: WOD:
Strength: Strength: 3 Rds Strength: 4x3 AHAP Conga Line Squat
Back Squat work to Deadlift work to 20 Wall Ball 20/14 1 Rep of Complex = Clean working to
6RM then, 6RM then, 20 Pull Ups (2 Power Snatch + 2 heaviest single with
3 max rep sets at 3 max rep sets at O/H Squat) good form Partner WOD:
90% of 6RM 90% of 6RM Rest 2 min AMRAP 30min
Starting weight 20 Bench Press
3 Rds 95/65lbs 155/105lbs
10 Box Jump Over Add 10 lbs every 20 Deadlift
WOD:
24/20in round. Once you 155/105lbs
AMRAP 12 min WOD:
WOD: 15 Push Ups fail the lift 40 Cal Row
Increasing Ladder AMRAP 9 min
21-15-9 then 400m run
Air Squat 50 Double Unders
Power Clean Rest 2 min
Push Press at 40 Sit Ups
135/95lbs *Score is Clean
95/65lbs 30 Thrusters
Bar Facing Burpees 50 Kb Swing weight
1,1,2,2,3,3, until 12 95/65lbs
53/35lbs
min
 Session 31 Session 32 Session 33 Session 34 Session 35 Session 36
Partner WOD:
WOD: WOD:
7min to work to Strength: 4x2 AHAP Every 2 min on the
min 5 reps of Complete 500 reps
heaviest power 1 Rep of Complex =
Strength: Strength: increasing weight using any of the
clean and jerk for 1 (2 Hang Squat
Back Squat work to Deadlift work to Strict Press following
rep Snatch + 2 O/H
5RM 5RM Women’s weights movements
Then, Squat) 35, Wall Balls 20/14lbs
45,65,75,85,95,105,11 Deadlift 155/105lbs
5Rds for Time 5lbs
Sit Ups
7 Push Jerk Men’s Weights
WOD: 65,75,95,115,135, Push Ups
115/75lbs
2min Each Move 145, 155lbs
7 Hang Power WOD:
WOD: Deadlift 185/125lbs *every 3 minutes
Clean 115/75lbs 21-15-9
AMRAP 12 min Push Ups Once you fail your set, on the min both
Then, C2B Pull Ups
5 Wall Ball 30/20lbs Box Jump 30/24in or you finish all reps partners run 200m
Burpee Box Jump complete the
10 Pull Ups Thruster 95/65lbs
7min to work to over 24/20 following,
30 Double Unders Sit Ups **split reps
heaviest overhead Kb Swing 53/35lbs 200 Double Unders
Power Clean however you like
squat for 1 rep 50 Burpees
95/65lbs