All at your 2 km pace with 1 minute rest after each interval

250m/250m
500/400m
750/650m
1000/800m

Rest 4 minutes then back down!

1000/800
750/650m
500/400m
250m/250m

A: Front Squats -
Using your 8 Rep Max from Week #1
1x5 at (-10 % off) ,

1x5 at (-5% off), 2 x 3 at 8 Rep Max 2x3 at +5% 1 AMRAP at +10%

B: Bulgarian squats - 3x12 per leg.

C: Back extension - 3 x20

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

50 GHD or regular sit-ups
10 MU
50 alternating single-leg squats
40 GHD or regular sit-ups
8 MU
40 alternating single-leg squats
30 GHD or regular sit-ups
6 MU
30 alternating single-leg squats

Time cap: 20 min.

10 rounds total ( 5 of each!)
90 sec on 1 min rest

Odd rounds:

50 DU
15 handstand push-ups
AMRAP
Dumbbell shoulder-to-overheads
50/35

Even Rounds:
15 DB DL
15 DB Front Squats
AMRAP Burpees to a 25lbs plate

10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees

Partner WOD
AMRAP in 20 minutes
Switching as needed
24 Burpee Box Jump Overs 24"/20""
2 Rope Climbs
36 DB deadlifts 50/35lbs
2 rope climbs
48 DB Thrusters
2 rope climbs

Part A: "Core Work"
A: Hip Thrusts
3 x 20 at BW
3x12 with a barbell

B: GHD back ext - 3 x30 at BW
3x12 weighted

C: Plank 3x90 sec

Part B:

"Open 21.1"

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

All at your 2 km pace with 1 minute rest after each interval

300m/250m
600m/500m
900m/800m

Rest 3 minutes
x 3 rounds

A: Front Squats -
Using your 8 Rep Max from Week #1
2x5 at (-10 % off) , 3x5 at (-5% off), 1 AMRAP at (-2.5% off)

B: Bulgarian squats - 3x12 per leg.

C: Weighted back extension - 3 x20 (up in weight from previous weeks)

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

On the 10 minutes x 3
Score is total rest
100 DU
50 DB snatch
50 WBS
25 T2Bs

6 rounds of :
80 seconds on 40 seconds off -

8 Squat cleans thruster 165/115
AMRAP Bar Hop Burpees

Rest 3 minutes

Then 6 rounds of 80 seconds on 40 seconds off
8 Power cleans 165/115
AMRAP rounds of C2Bs Cindy

A: Hip Thrusts
3 x 20 at BW
3x12 with a barbell

B: GHD back ext - 3 x30 at BW
3x12 weighted

C: Plank 3 x 90 sec

D: Rotate through these twice for max reps/cals

40 seconds on 80 seconds off
1. Max cals on the row
2. Max empty bar thrusters 45/35
3. Max cals on the ski erg
4. Max KBs 24/16kgs
5. Max D-ball cleans

Partner WOD switching as needed
20 rounds of:
8 jerks at 155/105, + 2 rounds of C2B Cindy.

For Time:
30 Burpees to a 25lbs plate
20 T2BS
10 Ring MU
100 feet of HW
10 ring MU
20 T2Bs
30 burpees to a 25lbs plate

A: 9 min EMOM
1- 3 rope climbs

2 - 25 GHD sit-ups or sit-ups
3 - 25 pistols

B:Rowing Week #2

500m at your estimated 2km pace.

Rest 60 seconds

x 10

A: Front Squats -
Using your 8 Rep Max from Week #1
3x5 at (-10 % off) , 4x4 at (-5% off)

B: Bulgarian squats - 3x12 per leg.

C: Weighted back extension - 3 x20 (up in weight from previous weeks)

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

7 minutes on 3 minutes off
x 3
AMRAP and pick up where you left off
42 DU
21 WB
15 C2Bs
9 chest to deck push ups

6 rounds of : 60 seconds on 30 seconds off -
5 Power cleans at 185/125
10 strict HSPU
AMRAP Bar Hop Burpees

Rest 4 minutes

Then 6 rounds of 60 seconds on 30 seconds off
5 deadlifts 185/125
10 ring dips
AMRAP Jumping Lunges

A: Deadlift 1x4 at 65% 1x4 at 67.5% 2x5 at 70% 1x4 at 72.5%

B: Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots
1 rope climb, 15 ft

14-lb ball to 9 ft
20-lb ball to 10 ft

In teams of two -
For time with only athlete training at a time. Complete the following in the following order:

400 DU,
200 WB,
100 ring dips,
50 power cleans at 155/105
25 BM