150 High-knee jumprope
15 Dead-hang pullup
20 Mace pendulum shove
150 High-knee jumprope
15 Pullup (Jump, kip, combo)
20 Mace pendulum
20 lunges @ BW or above
30 lunges @ 3/4 BW
40 lunges @ 1/2 BW
50 lunges @ below 1/2 BW
20 lunges= 400m run
30 lunges= 800m run
40 lunges= 1200m run
50 lunges= 1 mile
Rest as needed during lunge sets and maintain aggressive tension in each rep. Use any implement/ combination of implements you want to achieve desired weight.
The goal today should be as much weight and as little running as possible.
10 Band crawls
5 Pushups (Chest to ground, elbows locked @ top)
Count rounds and half-rounds completed in 3:28
Then, immediately and with urgency an additional 3:28 of:
Turkish Get-ups @ 35lb. W, 55lb. M
Count reps and add to band crawl/ pushup number for total score.
1 set KB “Short swing”, 15 reps
1 set KB “Short swing”, 10 reps
2 sets 2-second OH swing, 20 reps ea.
4 sets “Power swing”, 15 reps ea.
Complete each set uninterrupted, and rest as needed between sets.
- ”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
- 2-Second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder at all times.
- ”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.
Then, skill work:
Either 100 reps for time, or 100 total accumulated reps.
On a 25-minute descending clock:
If all rounds are not completed when the clock expires, immediately begin:
20-15-10 are touch & go sets at moderate weights.
Increase weight each set in appropriate increments.
5-5-5 are heavy with much less emphasis on speed.
Goal is reaching/ surpassing previous 5RM.
2 minutes on, 1 minute off x 6 of:
Weight should be challenging but sustainable, and stay the same throughout. Goal is a matched number of reps in each set without pacing the 1st. Alternate arms as desired every few reps, at fatigue as needed, or by round.
Then, 1 Tabata interval (20 sec. work/ 10 rest x 8 ) of either:
Airdyne sprint or
Then, on a 1-minute descending clock for 5 rounds:
Jumping variations include:
Box jump (24″ W, 30″ M)
Complete all reps inside 1 minute, take the rest before the restart.
If not, work continuously until 5 rounds are complete.
100 reps kettlebell lifting @ skill work weights.
Change movements at 25 reps if desired; practice what you need to, not what you want to.
36 KB snatch @ 35lb. W, 55lb. M
8 Hang power clean
100 reps “GYAOTG*”
50 Weighted (KB, DB, sandbag, mace)
Intersperse weighted/ unweighted sets in any increment you choose.
Choose an ambitious weight- baseline 35lb. W, 55lb. M
5-5-5-5 DB Pushup row @ 3/4 BW (combined DB weight)
*Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).
30 Tire smash (16lb. W, 24lb. M*)
1 120ft. carry**
*If proficient in tire smash, a mace may be used to further increase weight.
**Rd. 1= Waiter walk, Rd. 2= Rack walk, Rd. 3= Farmer walk.
Carry DB’s, KB’s, sandbags, loaded bars, etc.
If you are able to complete the entire 120ft. carry uninterrupted, the weight is too light.
“Bodyweight Skills Test”
4 minutes jumprope
3 minutes air squats
2 minutes pullup
1 minute burpees
Add all reps together and produce one number at the end of 10 minutes. Re-visit periodically to measure progress.
We have all practiced these movements extensively and execute them meticulously- today, move as fast as you can as long as you can.
Move with urgency, aggressiveness, and composure throughout.
5 rounds of:
9 BW row**
*Today, pressing variation is 100% up to you. Strict press, push press, barbell, KB’s, DB’s, sandbag. Keep each set heavy, and rest as needed in order to do so.
**Scale bodyweight row according to your strength and proficiency with the movement. Row from a deficit (feet above hands), weight the row with vest, sandbag, etc.
The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training days at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.
When 10 non-empty bottles accumulate on the electrical boxes, some sort of hybrid burpee workout commences…
:15 Airdyne sprint (in a group)
Count revolutions- most pedals in :15 seconds “wins” and stays on the bike. The rest proceed immediately and urgently to a round of:
Each round of burpees must be preceded by :15 seconds on the Airdyne.
The game doesn’t end until you have completed 100 burpees.
Today, your reward for winning is work.
Do your best to prolong the imminent.
Achievement fuels further advancement;
Accomplishment is simply the beginning of a bolder journey, not the end of a lesser one.
We are always chasing, challenging, and furthering our capacities.
Making several selections from our list of foundational movements, perform either a 100-rep set, max weight lift, or designated distance/ output.
Goal today is pedal-to-the-floor output with form and ferocity, and with composure still intact at the end.
Choose movement according to your strengths, training week, and recovery plans.
Path #1: 15-10-5
Path #2: 10-10-5-5
Path #3: 5-5-5-5-5-5
Weight increases each set.
Pick your path based on experience and comfort with the lifts.
Less experience: Hang clean/ Path #1. More experience: Clean/ Path #3.
20 Tire smash
5 Tire jumps (with hammer)
1 120ft. sandbag carry (88lb. W, 106lb. M)
100 total reps tire smash variations @ skill work weight
100 double unders/ 5 minutes diligent double-under practice.
Today, intersperse skill work rounds with 20/5/1 rounds as desired.
Goal is aggressive, urgent, heavy completion of the 20/5/1 rounds- rest as needed to maintain strong output and heavy weights. If proficient in tire smash and jumping, a mace may be used to further increase weight.
With a partner:
20 KB swing @ 45lb. W, 65lb. M
Partner drag*: 2 trips “Leader” + 2 trips “Follower”
50 front/ back rolls
*Start and end drag at the kettlebell. Out 60ft. and back= 1 trip.
Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward like a KB swing, leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, and drive forward with intent.
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Pushup hold (bottom)- 1, 3, 5, 7 Pushup- 2, 4, 6, 8
Bar hang- 1, 3, 5, 7 Pullup- 2, 4, 6, 8
Alternate static and live rounds. Complete all 8 rounds before moving from push to pull.
50 consecutive “situps“.
Pick a movement from our SITUP LIST that is new/ challenging to you and work through 50 perfect reps.
8 BW DL
4 TGU @ 35lb. W, 55lb. M
x 4/ 16 minutes, whichever comes first*
*Those of you that have been training with us for 1 year or longer:
If the 4 rounds are not complete when the 16 minute clock expires, a 1-mile run is owed per each additional minute.