Week of June 15, 2025

Monday
Warmup
3 Rounds: 3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength
EMOM 90s x 8: 1 Full Snatch every round @ 85–90% of best

Workout
For Time: 4 Rounds – 10 DB Push Press, 15 Slam Balls, 200m Run, 10 Pushups

Wednesday
Warmup
3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength
5x1 Speed Front Squats @ 85%

Workout
AMRAP 15: 12 Back Squats, 15 Sit-ups, 100ft Bear Crawl, 20 DU

Friday
Warmup
3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength
3x5 Bench Press (drop 10–15% from last week, focus on speed)

Workout
Partner WOD (20-min cap): Alt. Rounds – 6 Bike Cals, 10 Lunges, 8 KB Swings

Week of June 8, 2025

Monday
Warmup
3 Rounds: 3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength
EMOM 90s x 8: 1 Hang Snatch + 1 OHS @ heavy for the day

Workout
AMRAP 16: 10 Wall Balls, 20 Step Ups, 12 Hanging Leg Raises, 12 Push Press

Wednesday
Warmup
3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength
5x2 Speed Front Squats @ 80%

Workout
Chipper For Time (18-min cap): 800m Run, 50 Sit-ups, 30 KB Swings, 20 Box Jumps

Friday
Warmup
3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength
5x1 Narrow Grip Bench Press @ near max

Workout
3 Rounds: 15 Goblet Squats, 10 DB Snatches, 30 DU, 8 Burpees Over DB

Week on June 1, 2025

Monday
Warm Up
3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength
EMOM 90s x 8: 1 Full Snatch @ moderate-heavy technique focus

Workout
For Time (10-min cap): 30 Box Jumps, 25 Thrusters, 20 V-Ups, 15 Burpees

Wednesday
Warm Up
3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength
4x3 Speed Front Squats @ 75%

Workout
AMRAP 20: 8 Power Cleans, 12 Air Squats, 12 DU, 10 Pushups

Friday
Warm Up
3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength
5x2 Narrow Grip Bench Press @ heavy for 2

Workout
4 Rounds for Time: 200m Row, 16 KB Goblet Squats, 12 DB Floor Press

Week of May 25, 2025

Monday

Warm Up

3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength

EMOM 90s x 8: 1 Hang Snatch + 1 Full Snatch @ moderate load

Workout

AMRAP 18: 10 Ball Slams, 10 Wall Balls, 10 Hanging Knee Raises, 100m Run

Wednesday
Warm Up

3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength

4x4 Speed Front Squats @ 70%

Workout

4 Rounds for Time: 12 Front Rack Lunges, 8 Deadlifts, 400m Bike

Friday
Warm Up

3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength

5x3 Narrow Grip Bench Press @ heavy for 3

Workout

For Time: 3 Rounds – 20 DB Bench Press, 20 Sit-ups, 200m Farmer Carry

Week of May 18, 2025

Monday

Warm Up

3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength

EMOM 90s x 8: 1 High Hang Snatch + 1 Hang Snatch + 1 OHS - same complex @ slightly heavier (add 5–10 lbs)

Workout

For Time (12-min cap): 21-15-9 of DB Snatch, Goblet Squat, Row Calories

Wednesday
Warm Up

3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength

4x5 Speed Front Squats @ 65%

Workout

4 Rounds for Time: 10 Hang Clean & Jerks, 200m Run, 16 Russian Twists

Friday
Warm Up

3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength

5x4 Narrow Grip Bench Press @ slightly heavier

Workout

AMRAP 15: 10 KB Swings, 12 Walking Lunges, 30s Wall Sit, 8 Pike Pushups

Week of May 11, 2025

Monday
Warm up
3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold
Strength
EMOM 90s x 8: 1 High Hang Snatch + 1 Hang Snatch + 1 OHS @ light technique weight
Workout
AMRAP 14: 6 DB Thrusters, 12 Step-Ups, 100m Farmer Carry, 10 Sit-ups

Wednesday
Warm up

3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength

4x6 Speed Front Squats @ 60%

Workout

3 Rounds for Time: 15 Kettlebell Swings, 20 Air Squats, 12 Box Jumps, 10 Burpees

Friday
Warm up

3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength

5x5 Narrow Grip Bench Press @ moderate-heavy

Workout

AMRAP 12: 5 Push Press, 10 V-Ups, 8 Box Step Overs, 20 DU or Jumping Jacks

Week of May 4, 2025

Monday
Strength Circuit - 35s on / 25s off
Weighted Glute Bridge
Russian Twists
DB Death March
Back Extensions/Superman

Part B
8 Rounds
10 Calories on Rower
10 DB Thrusters
10 Double Unders

Wednesday
Part A
4 sets
12/leg Bulgarian Split Squats
12 Weighted GHD Back Ext
12 Prone Banded Hamstring Curls

EMOM 16min
Min 1: Shuttle Sprints
Min 2: Parallete Shoot Through or L-Sit Hold
Min 3: Shoulder to OH with DB’s
Min 4: Rest

Friday
For max reps
2 minutes of: Thrusters
2 mins of: Back Squats 45# Max
1 min of: Pullups

5 min rest

For max reps
2 minutes of: Kettlebell Swings
2 minutes of: Back Squats
1 minute of: Rowing for meters

5 min rest

For max reps
2 minutes of: Clean & Jerk
2 minutes of: Back Squats
1 minute of: V-ups

Week of April 20, 2025

This is our last week of these strength movements so we’re going heavy this week. We’ll be moving onto some new movements for the next 6 weeks.

Monday
Work up to a heavy Hang Snatch
8x1 every ~90sec

8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Jumping Lunge
Tabata Superman Hold
Tabata KB Pull Throughs

Wednesday
Last week of Speed Squats!
8 sets of 1 at 75% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Friday
Narrow Grip Bench Press
5x1
Work up to a heavy single

Complete as many rounds as possible in 25 mins of:
5 Deadlifts, 275/185 lbs (heavy!)
30 Mountain Climbers
Row, 500 m

Week of April 13, 2025

Monday
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat
Every 2 minutes for 12 minutes

4 rounds, 1 min per station, for max reps of:
Reverse Situp
Reverse Lunge with weight (DB's, Barbell, etc.)
Double Under
Rest 1 min

Wednesday
Speed Front Squats
4 sets of 2 reps at 70% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Each for time:
Row: 3x 1 km

Rest 3 mins between efforts.

Friday
Narrow Grip Bench Press
5x3
Work at a heavy set of 5

Complete as many rounds as possible in 12 mins of:
9 Pushups
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs

Week of April 6, 2025

Reminder we don’t have a Saturday morning class this week due to our weightlifting meet on Saturday!

Monday
Hang Snatch (full squat!)
Every 90 seconds
8 sets of 2 reps

4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups

Wednesday
Speed Front Squats
4 sets of 4 reps at 65% of your max as fast as possible. Smooth down and then stand up as fast as possible.

8 sets
Go every 3 mins:
Assault Bike: 0.5 mi

Each for time.

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 8

4 rounds for time of:
Run, 400 m
50 Air Squats

Week of March 30, 2025

Reminder we don’t have a Saturday morning class next week (April 12) due to our weightlifting meet that day.

Monday
Every 90s for 6 sets
1 Hang Snatch + 1 Full Snatch

As many reps as possible in 12 mins of:
1 Deadlifts, 185/125 lbs
1 Push Press
2 Deadlifts, 185/125 lbs
2 Push Press
3 Deadlifts, 185/125 lbs
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.

Wednesday
Speed Front Squats
4 sets of 6 reps at 60% of your max as fast as possible. Smooth down and then stand up as fast as possible.

3 rounds for time of:
Kettlebell Farmers Carry, 53/35 lbs, 100 m
15 Power Clean & Jerks, 115/75 lbs

Friday
Narrow Grip Bench Press
5x3
Work at a heavy set of 3

AMRAP 18
14 Back Squats
7 Push Press
400m Run

Week of March 23, 2025

Monday
2 Snatch Pulls + 1 Snatch
Every 2 min for 12 minutes

10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under (2x reps)

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

21-15-9
Wall Balls
Cal Bike

Abs - Coaches Choice

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

4 Rounds
Minute 1: 50ft Shuttle Sprint
Minute 2: KB Swings
Minute 3: Weighted Lunges
Minute 4: Bench Dips
Minute 5: Rest

Week of March 16, 2025

Monday
Every 2 minutes for 12 minutes
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat

For Time:
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (DB Bench Press from floor)

Wednesday
Speed Front Squats
4 sets of 6 reps at 60% of your max as fast as possible. Smooth down and then stand up as fast as possible.

For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers
15 Push-ups
50 Double Unders
50 Mountain Climbers
10 Push-ups
25 Double Unders

Friday
Narrow Grip Bench Press
5x8
Work at 85% of what you did last week for the 5x5

Part B
Complete as many rounds as possible in 12 mins of:
9 Box Jumps
6 Assault Bike Calories
9 Dumbbell Snatches (per side), 20 lbs

Week of March 9, 2025

Monday
Hang Snatch (full squat!)
Every 90 seconds
8 sets of 2 reps

Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.

Week of March 2, 2025

Monday
Upper Body DB Circuit
4 rounds
10-14 reps of each
Lateral Raises
Seated Press
Shrugs (go heavy on these)
Bench Press
28 Bicycles (ab crunch with tucked knee)

AMRAP 20
Heavy single DB Carry from bay door to SoCal sign and back. Switch hands at SoCal sign (focus on core stability and level shoulders, no leaning)
6 Devil’s Press
30 Reverse Lunges total
30 Double Unders

Wednesday
Part A
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x6
Alternate with
30s Copenhagen plank

Part B
4 Rounds, 1 min per station
Knees to Elbows
Hang Squat Clean
Bike Cal
Push Jerk
Rest

*Try and find an accurate number you can keep up with each round (don’t do a ton the first minute and then waay less the last minute). Plan to work for ~45s.

Week of Feb 23, 2025

Monday
Part A
Max Back Squat
5 - 3 - 3 - 1 - 1 - 1….
Get after it!

Part B
4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Under
Rest 1 min

Wednesday
Part A
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x6
Alternate with
40s weighted plank (25# or more)

Part B
5 Rounds
20ft DB Death March
15 DB Thrusters 20#
10 Pushups
5x/side KB Pull Through (10 total)

Friday
Part A
5 - 5 - 3 - 3 - 1 Strict Press
Max set of Strict Press today!

Part B
7 min AMRAP
5 Hang Power Cleans
8 Walking Lunges with DB Overhead (total, switch arm up each round)
11 Bench Dips

Part C
5-10 max sprints from Dumpster to the Gate walking back each time for rest
# of sets determined by how much time is left

Week of February 16, 2025

Monday
Back Squat
5 - 5 - 3 - 3 - 1
Work up to a heavy back squat, we are going to max our back squat next week so use this week to get a ballpark of what you’re going for next week.
Alternate with
45s weighted plank (25# or more)

12min AMRAP
9 Hang Power Cleans, 65/45 lbs
9 Half Burpees (chest doesn’t go to the ground, just get into plank position. If you are modifying to a bench, do a full chest to bench burpee)
9 Hanging Knee Raises with Twist

Wednesday
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x8
Go every ~2 minutes

For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed

Friday
5 - 5 - 3 - 3 - 1 Strict Press
Same ideas as back squats earlier in the week. Use today to get a gauge on a max press for next week.
Alternate with
10-12 Bent Over Row DB or BB

For time:
30 Squat Clean Thrusters, 115/75 lbs

Coaches choice abs after

Week of February 9, 2025

5x3 Back Squat
*Use the same or slightly more than what you used last week for the 5x3
Alternate with
12 total KB Pull Through

For time: 14 min Time Cap
50 Jumping Squats
400m Run
30 TTB or V-Ups
20 Pike Pushups
100m Farmer Carry 35#
*in remaining time, max Pullups

Wednesday
4x8 Deadlifts
*Use the same or slightly more than what you used last week for the 4x8
Go every ~2 minutes

Not for Time
4 Rounds
100ft OH KB Carry
100ft Farmer Carry
30 Weighted Lunges
15 Good Mornings

Friday
5x3 Strict Press *increase from last week, even using the small kg change plates for an increase in weight
Alternate with
12-15 Band Pull Aparts

21-15-9
Wall Balls
Cal Bike

Abs - Coaches Choice

Week of February 2, 2025

Monday
5x3 Back Squat
*Use 110% of what you used for the 5x5 Back Squat
Alternate with
8-12 Hanging Knee Raises
*tuck your knees as high as possible and roll backwards pushing away from the bar to use as much of your abs as you can

10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under

Wednesday
4x8 Deadlifts
Use 85% of what you used for the first two weeks of the year at your 4x6 sets.

Tabata 16
Walking Lunges
Skull Crushers
Bicep Curls
Hamstring Curls

Friday
5x3 Strict Press
Alternate with
8-12 Chest Supported Row
*go over to the body building pit between sets and complete your rows

5 rounds, each round for time, of:
12 Front Rack Lunges, 55 lbs
9 Hang Power Cleans, 55 lbs
12 Box Jumps
Rest 2 min between rounds

Week of January 26, 2025

Monday
5x3 Back Squat
*Use 110% of what you used for the 5x5 Back Squat
Alternate with
15 Band Pullaparts
5-10 Ab Rollouts with a Barbell

75 Jumping Pullups
75 Push-ups
75 Heels to Heaven
75 Over Shoulder Med Ball Toss

Wednesday
4x8 Deadlifts
Use 85% of what you used for the first two weeks of the year at your 4x6 sets.

Every 4 minutes for 4 sets
In 3 minutes, complete:
300m Row
16 Russian Twists with Dumbbell (total touches)
16 Kettlebell Swings
8 Goblet Squats

Friday
5x3 Strict Press
Alternate with
10 Band Pullaparts
5 KB Pull Through

For time:
Run, 800 m
30 Box Jumps, 24/20 in
Run, 400 m
20 Box Jumps, 24/20 in
Run, 200 m
10 Box Jumps, 24/20 in