Weekly WOD Insights


I remember Nabil programming this last year on a Saturday and it was fun because of the variety of movements and intensity. I’ve made some adjustments to the weights and reps from (10/22/16) to cut the time down for advanced. If you want to repeat the workout exactly as you did last time, that’s fine, but if it took you more than 25 minutes, I would scale down to today’s lesser-reps version. The weight for front squats should be something you can do unbroken and quickly. For those who can do toes to bar well but the advanced weight is too heavy, feel free to mix and match that portion to suit your strengths. A good rule of thumb for the T2b is that you should be able to do the 10’s and 8’s in two sets or unbroken. If not, scale down to hanging knee raises or V-Ups. Another scaling option could be to do a certain chunk of them, say 10-8-6 as HKR and the rest toes to bar, or vice versa. The reps of Wall Balls and KBs is shorter than most, but I think it allows you to maintain intensity and keep moving. Lastly, for clean and jerks, these should be done fast for rxd and moderately fast for advanced and beefy. Quick singles on each of those will probably be the best strategy for those going heavier in weight each time. Let’s just make a rule that if you can’t do any of the ascending weights listed, keep the weight the same across.

10-8-6-4-2 (Beef: 10-9-8-7-6-5-4-3-2-1-)
Front Squat 95/65, 115/75 (Beef: 135/95)
V-ups (Hanging Knee Raises) (Adv+Beef: T2B)

403m Run

3 Rounds
10 Wall Balls (ADV: 12)
10 KB Swings (ADV: 12 KB Swings 70/44) (BEEF: 12 @ 70/53)

403m Run

Clean and Jerks 95/65 (ADV: 115/75, 135/95, 155/105) (BEEF: 135/95,165/115, 205/145)



Squats are sets across. We’ve programmed a bit of horizontal pressing the last month so we wanted to get you some extra horizontal pulling strength work (besides our weekly rowing) in between squats. You’ll see another option of ring rows on Sunday as well. Maintaining horizontal pulling strength keeps the shoulder girdle healthy as it is responsible to counter balance the anterior rotation and forward deviation of our shoulders. Feel free to do these more than just what we program in workouts or warmups! For part b, the movements should be done unbroken. Given that the weights are light and you will be getting lot of reps, maintain good form on the barbell. 

A.) Back Squat
5x5A2.) Ring Row
3×8 (ADV: Weighted, 10-25# bumper on belly)
AMRAP in 10 minutes
3 Pull-ups (ADV: C2B)
6 Deadlifts 95/65 115/75
9 Barbell Lunges 95/65 115/75
AMRAP in 10 Minutes
10 C2B
10 Deadlifts 115/75
10 Lunges 115/75

I did this one that Nabil created last week. It was super effective and intense as it was an appropriate amount of reps and workload that I could do unbroken and run fast. It’s key that you choose the appropriate version for yourself on both the pushups and jumping. I’ve put several options, so shoot for the one that will allow you to go unbroken or maybe one quick break on each movement. For double under folks, no more than 90 seconds on any set. There is a lot of running also, so a good score on this will be to attack the run with conviction. Be careful not to redline early on, but the movements inside the gym shouldn’t effect the run that much. Go for it ;)5 Rounds
403 Run
10/8 Pushups ADV: 15/12 Pushups or 8/6 HSPU (BEEF: 15 HSPU)
10 Box Jumps or 10 Double Unders (ADV: 30 DU) (BEEF: 50 DU)



Part B should be done in under 10 minutes. Only mix and match if you are very strong at either of the movements (super fast bar facing burpees, really fast on thrusters, AND/OR you have a good engine 😉 


EMOM 12 Squat Cleans
2 Squat CleansADV: 1 Squat CleanB.)21-15-9

Thruster 75/55
BurpeeADV: Bar Facing BurpeesBeef:  “B. Banks Redemption”
Thruster 95/65
Bar Facing Burpees


There are 4 levels on this workout. Feel free to mix and match to your abilities on the rope climbs and or dumbbell snatches, but don’t overthink it. Sometimes less/simpler rope climbs is better to keep intensity. Also, grip will be a factor. The power snatches should be done in 2 sets or less. If you want to work on holding on to the bar, try to go unbroken but efficient. If you choose to do so, keep in mind that your grip might be a little shot so take a couple breaths before heading up than rope.

ADV + BEEF flip Row and Run

Row 800m
4 Rounds of:
12 DB Snatches 40-45#/25-30# (ADV: Power Snatch 75/55) (Beef: 95/65) (Beef+: 115/75)
1 Rope Climbs (ADV: 1) (Beef: 2 Regular or 1 Regional) (Beef+: 2 Regional)
Run 800m

@Some point choose ONE of the following:**20/15 Assault Bike Calories
**1 70m Sled Push 135/90


This workout is done in groups of 3 but can work with pairs or solo. I wanted to get some fun team cohesion on this weekend. The “team” aspect of this workout is deciding which order is best given your team of 3 to get the most reps. Each person will still do all of the movements. It’s only 3 minute rounds so go harder than you normally would than doing our typical 5 movement rounds. The final “team” aspect is the bonus round row. Everyone has to do 5 calories but it’s up to your team to decide how to best get the most calories in. Put the rowing beasts in for the majority but don’t let them get blown out by being in there too long!

In teams of 3, One Box, One Wall Balls, One Bar, One Rower
5 Sets for max reps:

60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of SItups (Hanging KNR) (Toes to Bar)
Rest 60 seconds

$$Bonus round$$
Immediately at minute 20, max calorie row for 3 minutes, alternate however, but each person must row at least for 30 seconds.


This is an interval workout with multiple components and a buy in each round. Make sure you choose a weight that you can go unbroken on cleans. You get to decide which movements you want to do for your max reps. Ring Rows (pullups) and or burpees count as 1 rep a piece. This will allow you to keep reps counting by switching to the movement that is less fatigued. I’d avoided smashing an entire set on one movement as it might take longer than 1 minute to recover from that. Maybe pick a set rep scheme of say 5-10 at a time. 

7 Sets
2:30 Clock/1 Min rest
200m Run
7 Power Cleans 95/65, 115/75, 135/95, 155/105
Max Reps:
Rx’d Burpees, Ring Rows or Pullups (ADV+BEEF: C2B)

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