Warmup:

Grab 15#/10# plate

2X:

10 Plate Ground to OH – See video below, courtesy of Train FTW

10 Plate Halos – See videos below, courtesy of Functional Bodybuilding

10 Sit Ups w/plate

10 Push Ups on plate

8 Lateral box step overs

WOD:

5 Rounds:

6 Weighted Strict Pull Ups (Hold 14/10 med ball between feet)

12 Box Step Overs (20″ box) w/single DB (50/35)

18 DB Bench Press (50/35)

24 Weighted Sit Ups (14/10 med ball)

Videos courtesy of Primal Fitness Centers and Mayhem Fitness, respectively.

With the med ball weighted strict pull up, you hold the MB between your feet and perform the strict pull up. For the Single DB Box Step over, you can hold the DB however you want.  The most efficient way would likely be on your shoulder and do lateral step overs.

Scaling Options:

Weighted Pull Ups -> Strict Pull ups -> Buddha Pull Ups

DB weight -> 35/25 (ELITE: 70/50)

MB weight -> as needed (ELITE: 20/14)

Cool Down:

Scorpion Pose – 1 min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Row

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1:00 Row

5 Cobra to Hip Snap

5 Back Roll to V-Sit

10 Cherry Pickers

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time tackling Sumo Deadlift this cycle.  Our work sets jump back up to 5, but our reps drop to 3.  Therefore, aim to go even heavier than the 5X5 or 3X5 weeks.

WOD:

EMOM 16:

Odd Minutes: 5 Knee to Elbow + 5 Burpee over Rower

Even Minutes: 12/9 Cal Row

Videos courtesy of ShapeFit and Functional Bodybuilding, respectively.

You may look at today and think “Oh, Knee2Elbow, that’s easier than Toe2Bar!”  But is it?  The Knee2Elbow requires a greater range of motion as you have to bring the knees in contact with your elbows, so make sure you really tuck those legs as you perform the movement!  Also, Burpee over Rower is just like a lateral burpee over barb, but instead of a barbell, you are jumping over the long part of the rower.

Scaling Options:

Knee2Elbow -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 1 Min

Iron Cross – 1 Min per side

Warmup:

1:00 jump rope

Spider-Man lunge 30’

One leg RDLs to kick 30’

Inchworm 30’

Bear crawl 30’

5 Med ball squats

5 Med ball Push Press

5 Wall Ball Shots

1:00 jump rope

On rig – Perform 5 reps of: Scap Pull Ups, Jumping Pull Ups w/slow negative, Strict Pull Ups

WOD:

For Time:

50 Double Unders

50 Pushups

50 Double Unders

40 Goblet Squats (70/55)

50 Double Unders

30 Wall Balls (20/14)

50 Double Unders

20 Strict Pull-ups

50 Double Unders

10 Devil’s Press (50/35)

Video courtesy of Marcus Filly.

Today we hit a bit of a chipper with a constant number of Double Unders each time you pick up the rope.  On the higher rep rounds, keep a steady pace going, but look to pick up the pace as the reps decrease in the later movements.

Scaling Options:

Dubs -> 100 Single Unders

Push ups -> off a bench

KB weight -> 55/35 -> as needed

MB weight -> 14/10

Pull ups -> Strict Banded -> Buddha Pull Ups

DB weight -> 35/25 -> as needed

Cool Down:

30 Calf Pedals in Down Dog per side

Child’s Pose – 2 Min

Warmup:

10 Box step ups

10 in-place lunges

10 DB deadlifts

5 1-arm KB press per side

5 Russian KB Swings

:30 kneeling wrist stretch

5 Box Jumps

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2 set @75%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Clean & Jerk Complex this cycle.  Our %s stay the same as last time, but the number of sets increases, so use the time per round wisely. Make sure as you reset for the Hang Clean, your make sure you have a solid grip on the bar.

WOD:

3 Rounds of:

1 minute of Max reps Box Jumps (24″/20″)

1 minute of Max reps Dual DB Push Press (35/25)

1 minute of Max reps Jumping Lunges

1 minute of Max reps Am. KB Swings (55/35)

1 minute of rest

Score = total reps

Videos courtesy of Marcus Filly.

Think of this one as going Fight-Gone-Bad style, meaning there is no break from one minute to the next.  That said, look to finish up your last rep around the :50 mark on each minute (except on the KB swing minute.  Since you go into a minute of rest right after, go until you hear the beep).

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

DB weight -> 25/15 -> as needed (ELITE:50/35)

KB weight -> 35/25 (ELITE: 70/55)

Cool Down:

Banded Bully Stretch – 1 min per side

Pigeon Pose on box – 1 Min per side

One of our own EOD member, Jack Jorgensen is heading up a team this September in support of the EOD Warrior Foundation Iron Man. If you would like to support his cause, click here.

Warmup:

1 Min on Echo Bike (EZ pace)

Jog 25’ and back x5

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

1:00 on Echo Bike (med pace)

10 Squat2Stands

Couch Stretch 1 Min per side

S/S/S:

With a 10 Min running Clock…

50 Cals on Echo Bike Time Trial

Time Cap – 8 Min

Rest until clock gets to 10 min, then begin WOD

Video courtesy of Misfit Athletics.

Now THIS is how you kick off a Monday.  For the last few years Rogue has run their “50 Cal Echo Bike Challenge”.  Doing it a few times myself, it can be fun…in a weird way.  Who doesn’t like challenging themselves? This video will give some good insight on the best way to tackle this one.

WOD:

15 Min AMRAP:

2-4-6-8-10…etc Cals on Echo Bike

Perform 6 Shuttle Runs between each round

1 Shuttle Run = 25′ down/25′ back

Video courtesy of Mayhem Athletics.

So, keep a higher pace on the Echo Bike and then a steadier pace when hitting the shuttle runs.

Scaling Options:

Shuttle Runs -> 5/4 Cals on Ski Erg)

Cool Down:

Couch Stretch – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

5 Rope Walks

5 Toe2Rope – See video below, courtesy of Ben Burgeron

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X3 Per side

Increase weight ea set

Video courtesy of T-Nation.

Third time hitting the Split Squat this cycle.  My hope is your body is starting to develop better balance in the movement, which should now allow you to handle heavier loads this week.

WOD:

For Time:

50 AB-Mat Sit Ups

1 Rope Climb

40 AB-Mat Sit Ups

2 Rope Climbs

30 AB-Mat Sit Ups

3 Rope Climbs

20 AB-Mat Sit Ups

4 Rope Climbs

10 AB-Mat Sit Ups

5 Rope Climbs                         

Time Cap: 12 Min

Video courtesy of CrossFit HQ.

If there is a line at the rope as you get into the higher-rep rounds of rope climbs, start letting the next person go after you get one climb done.  Keep this rotation going until you get through all your needed reps.

Scaling Options:

Rope Climb -> 2 Rope Walks per 1 Rope Climb (ELITE: Legless Rope Climb)

Cool Down:

Figure 4 Wall Stretch – 2 Min per side

Cobra Pose – 2 Min

Warmup:

2X:

1:00 Echo Bike

L-arm DB farmer walk 50’

R-arm DB farmer walk 50’

5 DB deadlift per side

5 DB Hang Power Snatch per side

3 burpees

WOD:

27-21-18-15-12-9*:

Devil’s Press (50/35)

Echo Bike (Cal)

*100’ Dual DB Farmer Carry Lunge (50/35) after each round.

Video courtesy of Functional Bodybuilding and Chalk Fitness, respectively.

Would suggest breaking the higher-rep rounds of Devil’s Press early to manageable chunks and take very little rest before continuing with those reps.  On the Farmer lunges (they follow each time you finish on the Echo Bike), fight the urge to let your shoulders roll forward.  Keep the chest up and gaze straight ahead.

Scaling Options:

DB weight ->35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion Pose – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

1:00 row

Bear Crawl 30’

Rev. bear crawl 30’

Inchworm 30’

Walking kicks 30’

10 Thoracic High fives

2 Wall Walks

:30 Handstand Hold

S/S/S:

Standing Dual Dumbbell Strict Press

5X3

Increase weight ea set

Video courtesy of 3v.

Third time hitting our standing Dual DB Strict Press. We got back up to 5 sets, but reps drop to 3.  That means you should aim for heavier loads than either the 5X5 or 3X5 weeks.

WOD:

AMRAP 15:

5 Handstand Push Ups

10 Dual DB Floor Press (50/35)

15/12 Cal Row

Video courtesy of Functional Bodybuilding.

On the Floor Press, make sure you don’t bring the elbows down overly fast.  Keep tension as you come down and the second the elbows make contact with the floor, press back up!

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Thread-the-needle pose – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’ –  see video below, courtesy of Runify

Side lunge 30’ and back

10 Scap Pull Ups

3 jumping pull ups (slow negative)

20 calf pedal in down dog

WOD:

Every 4 Min for 24 Minutes:

400M Run

15 Strict Pull Ups

-Rest remaining time

Score = slowest round

Look to keep a 5K or faster pace on the run so you aren’t totally winded when you come in for the pull ups.

Scaling Options:

Run -> 500M Row

Strict Pull Ups -> Strict Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

Cool Down:

Kneeling Lat Stretch – 1 min per side

Single Leg Forward Fold – 1 min per side

Warmup:

2X:

10 Bow to Bends

10 Spider-Man Lunge

10 Thoracic High Fives

10 Empty bar Good mornings

Then…

10 PVC pass thrus

10 PVC OHS

10 PVC Drop Snatch – see video below, courtesy of Catalyst Athletics

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

0:00-05:00 – 3 sets @65%

05:00-10:00 – 2 sets @70%

10:00-15:00 – 2 sets @75%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Third week of our current Snatch Complex this cycle. The reps increase this week while the %s stay the same.  This means longer time under tension, but stay dialed in and stick each landing!

WOD:

For Time:

26 Alt DB Hang Clean & Jerk (50/35)

21 Deadlifts (185/135)

21 Burpee over Barbell

18 Alt DB Hang Clean & Jerk

15 Deadlifts

15 Burpee over Barbell

12 Alt DB Hang Clean & Jerk

9 Deadlifts

9 Burpee over Barbell

Video courtesy of Functional Bodybuilding.

Little higher volume today.  Keep your pace steady and try to keep resting limited to transitioning from movement to movement.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Bar weight -> 155/110 -> as needed (ELITE:225/160)

Cool Down:

Banded Bully Stretch – 1 Min per side

Iron Cross – 1 Min per side