Week of September 5, 2021

Day 1
Back Strength Circuit
4x12-15
Humble Row
Jefferson Curl
Back Extension on GHD with Side Crunch
Reverse Lunge

Complete as many rounds as possible in 15 mins of:
2 Overhead Squats, 115/75 lbs
4 Chest-to-bar Pull-ups
8 Burpee Box Jumps, 24/20 in


Day 2
Tempo Front Squat 6x3

4 rounds for time of:
7 Hang Squat Clean & Jerks, 115/85 lbs
10 Ring Dips

Day 3
3 rounds for time of:
8 Sumo Deadlift High-pulls 85/55
10 Front Rack Lunges 85/55
12 Back Squats 85/55

Rest as needed

3 rounds for time of:
8 Burpee over Bar
10 Push Press 85/55
12 Front Squats 85/55

Week of August 29, 2021

Your choice of Part A this week - have fun and work on something you love to do!

Day 1
Run 800/ row 1000
Rest 4 min
Run 600/ row 750
Rest 3 min
Run 400/ row 500
Rest 2 min
Run 200 / 250
Rest 1 min
Run 400
Rest 2 min
Run 600 
Rest 3 min
Run 800 

Day 2
7 min AMRAP
7 Power Clean & Jerks
7 Burpee over Barbell

4 min Rest

7 min AMRAP
7 Pullups
7 Situps

Day 3
Tabata - 16 min (8 rounds)

Box Jumps/Step Ups 24/20
Pushups
Wall Balls 20/14
Kettlebell Swings 53/35

Day 4
AMRAP 18
2 Burpee
2 DB Push press
2 DB front squats 
4
4
4
6
6
6
…..

Week of August 22, 2021

End of this cycle! Next week we will have just workouts so you can choose what you’d like to do for Part A.

Day 1
1 Rep Max Bench Press

3 rounds for time of:
Run, 400 m
25 Box Jumps, 24/20 in

Day 2
4 rounds for quality of:
16 Dumbbell Russian Step-ups
8 Strict Pull-ups
16 GHD Back Extensions
Plank Hold, 1:20 OR Weighted Plank for 1 minute

As many reps as possible in 15 mins of:
3 Overhead Squats, 85/55 lbs
3 Row Calories
6 Overhead Squats, 85/55 lbs
6 Row Calories
9 Overhead Squats, 85/55 lbs
9 Row Calories ...
Continue adding 3 reps each round to each movement until time expires.

Day 3
1 Rep Max Hang Snatch

10 rounds, each round for time, of:
Every 2 mins
7 Thrusters, 95/65 lbs
7 Strict Pull-ups
7 Burpees

Day 4
Double Under Practice
Pistol Practice

4 rounds for time of:
20 Deadlifts, 135/95 lbs
Plank Hold, 40 secs
60 Double Unders

Week of August 15, 2021

Day 1
3-4 Sets
12-16 DB Shrugs
10-12 Jefferson Curls 44/26
10-12 Front Foot Elevated Single Leg Split Squats
10-12 Weighted Good Mornings 45/35

21-15-9
Back Squat
Push Press
400m Run

Day 2
Bench Press
3-3-3-3-3

2 Rounds
1600m Row
50 Situps

Day 3
6-7 Sets
3 Low Hang Squat Snatch

CF Games Open 16.4/17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

Day 4
Stretching

AMRAP 15
5/leg Pistols
10 Back Extensions/Superman
20 Double Unders

Week of August 8, 2021

Day 1
Bench Press 5x3

For time:
50 Bike Calories
30 Thrusters, 95/65 lbs
20 Burpees

Day 2
4 rounds for quality of:
12 Goblet Squats
12 Push-ups
12 Pistols
12 Weighted Back Extensions

For time:
50 Sumo Deadlift High-pulls, 95/65 lbs
50 Sit-ups
50 Box Jump Overs, 24/20 in
-- then --
Run, 800 m

Day 3
Stretching

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Day 4
5 rounds for quality of:
[ 1 Snatch Balance + 2 Overhead Squats ]

Complete as many rounds as possible in 7 mins of:
3 Wall Walks
30 Double Unders

Complete as many rounds as possible in 7 mins of:
11 Goblet Squats
11 Kettlebell Swings

Week of August 1, 2021

Welcome to Girls Week! We’ll be doing some of The Girl’s workouts all week - lucky you guys!

Day 1
4 rounds for quality of:
10 Pistols
14 Rear Foot Elevated Split Squats
16 Single Leg RDLs
Reverse Plank, 1 min

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Day 2
Bench Press 5x3

Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up

Day 3
Overhead Squat 5x3

Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood (53/35)
12 Pull-ups

Day 4
Stretching

Complete as many rounds as possible in 7 mins of:
Run, 50 m
5 Burpees

Complete as many rounds as possible in 7 mins of:
15 Dumbbell Thrusters
15 Double Unders

Week of July 25, 2021

Day 1
Bench Press 5x3

5 rounds, each round for time, of:
Dumbbell Farmers Carry, 35/20 lbs 100 m
Run 100 m
10 Devil Press, 35/20 lbs
Rest 2 mins between each round.

Day 2
4 rounds for quality of:
14 (7 each) Rear Foot Elevated Split Squats
7 Pike Push-ups
14 (7 each) Single Arm Dumbbell Overhead Squats
7 GHD Sit-ups

Each for time: Row:
3x 1000 m
Rest 3 mins between efforts.
*Can alternate with partner if necessary for equipment

Day 3
Stretching

In 13 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
10 Push Press, 95/65 lbs
10 Box Jumps, 24/20 in

Day 4
Hang Squat Snatch 5x2

Complete as many rounds as possible in 7 mins of:
14 Kettlebell Swings
14 Ball Slams

Complete as many rounds as possible in 7 mins of:
15 Dumbbell Thrusters
15 Double Unders

Week of July 18, 2021

Day 1
4 rounds for quality of:
12 Goblet Squats
12 Push-ups
12 Pistols
12 Weighted Back Extensions

5 rounds for time of:
4 Wall Walks
8 Pull-ups
16 Reverse Lunges

Day 2
Bench Press 5x3
3 rounds, 1 min per station, for max reps of:
Bench Press, 135/95 lbs
Box Jump, 24/20 in
Row or Bike Calorie
Rest 1 min

Day 3
Snatch Balance 5x2

For time:
21 Clean & Jerks, 95/65 lbs
Plank Hold, 1 min
15 Clean & Jerks, 95/65 lbs
Plank Hold, 1 min
9 Clean & Jerks, 95/65 lbs
Plank Hold, 1 min

Day 4
Stretching

Complete as many rounds as possible in 7 mins of:
9 Unbroken Wall Balls
9 AbMat Sit-ups

Complete as many rounds as possible in 7 mins of:
5 Assault Bike Calories
5 Pull-ups

Week of July 11, 2021

Hey crew! We are starting a new cycle of training this week along with a couple new coaches who are helping fill in while Sarah is away. Let’s make sure we don’t give them too hard of a time ;)

Mondays and Tuesdays will alternate between Bench Press and a Posterior Chain Strength Circuit. Wednesdays and Thursdays will alternate between Stretching (which your coach will lead), and Snatch variations. This will allow you to get different coaching from different coaches and learn more than what you get from the same coach! Thursdays will always be 2, 7 minute AMRAP Couplets (2 movements) with the focus on going hard and fast. Have fun with everything and lets get strong!

Day 1
Bench Press 5x3

Complete as many rounds as possible in 20 mins of:
10 Broad Jumps
15 Sumo Deadlift High-pulls, 95/65 lbs
Run, 200 m

Day 2
Strength Circuit
4 rounds for quality of:
10 Pistols
14 Rear Foot Elevated Split Squats
16 Single Leg RDLs
Reverse Plank, 1 min

5 rounds, each round for time, of:
Run, 400 m
10 Front Squats, 135/95 lbs

Day 3
Every 2 mins for 14 mins.
1x [ 1 Hang Squat Snatch + 1 Squat Snatch ]

Complete as many rounds as possible in 12 mins of:
35 Double Unders
12 Toes-to-bars
max rep Dumbbell Shoulder Press, 50/35 lbs

Day 4
Stretching
Complete as many rounds as possible in 7 mins of:
7 Ring Dips
7/5 Assault Bike Calories

Complete as many rounds as possible in 7 mins of:
12 Kettlebell Swings, 53/35 lbs
12 Burpees

Week of June 28, 2021

Please note, Thursday will only have a 5:30pm class that celebrity guest Sarah Tyler will be coaching!

Day 1
Part A
8-12 Reps
Bench Press
Upright Row
DB Fly
Superman

Part B
AMRAP 12 Minutes
2, 4, 6, 8, 10…
Ball Slams
Box Jumps
Deadlifts 135/95

Day 2
Part A
5 Rounds
5 Tempo Back Squats
10 Pushups

Part B
For time:
20 Pull-ups
40 Hand Release Push-ups
60/45 Row Calories
80 Wall Balls, 20/14 lbs, 10/9 ft
100 Walking Lunges

Day 3
Part A
5 rounds
5 Deadlifts
10 Ring Rows

Part B
10 rounds, each round for time, of:
18 Unbroken Wall Balls
Run, 100 m
Rest 30 secs between each round.

Day 4
Part A
5 Sets
3 Snatch Balance

Part B
5 rounds, 3 mins each, for max reps of:
11/9 Bike Calories
21 Dumbbell Thrusters
max reps in remaining time Double Unders
Rest 1 min

Week of June 20, 2021

This week’s warm-up:
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit

Day 1
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

Tabata Hang Power Clean, 95/65 lbs
Tabata Sit-up
Tabata Thruster, 95/65 lbs
Tabata Double Under
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Day 2
Bench Press 5 sets of 8

4 rounds for time of:
30 Weighted Lunges
20 Toes-to-bars
10 Pull-ups

Day 3
5 rounds for quality of:
5 Deadlifts
10 Ring Rows

5 rounds for time of:
10 Dumbbell Front Rack Box Step-ups, 35/20 lbs, 24/20 in
Farmers Carry, 35/20 lbs, 100 m
10 Dumbbell Snatches, 35/20 lbs

Day 4
Hang Squat Snatch
6x3 at 70% 1RM
Rest 2 mins between sets.

3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m

Week of June 13, 2021

This week’s Warm-Up
4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows

Day 1 
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

Every 1 min for 21 mins, alternating between:
12 Pull-ups
6 Power Cleans, 135/95 lbs
30 Double Unders

Day 2
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set

Each for time:
Row: 5x 500 m
Rest 2 mins between efforts.

Day 3
Every 2 mins for 10 mins:
3 Squat Snatches, pick load

For Time:
30-20-10 reps, for time of:
Bench Press, 95/65 lbs
Burpee Box Jump, 24/20 in

Day 4
5 rounds for quality of:
5 Deadlifts <— increase in weight from last week
10 Ring Rows

For time:
30 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
30 Push Press, 115/85 lbs
Run, 400 m
30 Wall Balls, 20/14 lbs, 10/9 ft

Week of June 6, 2021

This week’s warm-up:
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit

Day 1
5 rounds for quality of:
5 Deadlifts
10 Ring Rows

Complete as many rounds as possible in 14 mins of:
3, 6, 9, 12……
Assault Bike Calories
Strict Press

Day 2
Each for time:
Row: 6x 250 m
Rest 1 min between efforts.

For time:
Run, 800 m
42 Russian Kettlebell Swings, 53/35 lbs
21 Ring Push-ups
Run, 400 m
30 Russian Kettlebell Swings, 53/35 lbs
15 Ring Push-ups
Run, 200 m
18 Russian Kettlebell Swings, 53/35 lbs
9 Ring Push-ups

Day 3
Hang Squat Snatch 6x3 at 70% 1RM
Rest 2 mins between sets.

Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Day 4
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

Every 2 minutes
5 rounds, each round for time, of:
6 Push Press, 115/75 lbs
8 Front Rack Lunges, 115/75 lbs
10 Burpees

Go every 2 mins.

Week of May 30, 2021

Hope you had a great Memorial Day and had lots of fun in the sun!
We’re continuing on with our strength work we’ve been working through this week with some nasty little workouts added in :)

This week’s warmup is:
4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows

Day 1
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups

6 rounds for time of:
9 Bench Press, 95/65 lbs
12 Wall Balls
15 Kettlebell Taters
18 Ball Slams

Day 2
Hang Squat Snatch
6x3 at 74% 1RM
Rest 2 mins between sets

5 rounds, each round for time, of:
10 Row Calories
10 Burpee Box Jumps
Rest 1:30 between each round

Day 3
5 rounds for quality of:
5 Deadlifts
10 Ring Rows

For time:
4 Ring Dips
20 Back Extensions
4 Ring Dips
20 Pull-ups
4 Ring Dips
20 Shoulder-to-Overheads 95/65
4 Ring Dips
20 Burpee Over Bars
4 Ring Dips
20 Power Cleans

Week of May 24, 2021

This week’s warm-up
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit

Day 1
5 Rounds form Time
5 Deadlifts
10 Ring Rows

For Time:
1 mile run
50 Kettlebell Swings 53/35

Day 2
Hang Squat Snatches
6x3 at 72%

For Time:
Row 1000m
then
3 RFT
10 TTB
10 Burpees

Day 3
5 Sets
5 Tempo Back Squats
10 Pushups

5 mile Bike Time Trial

Day 4
Each for Reps
3 min Calories Rowed
3 min Wall Walks
2 min Calories Rowed
2 min Wall Walks
1 min Calories Rowed
1 min Wall WAlks

2 RFT
50 Pullups
50 Pushups
50 Sit-ups
50 Air Squats

Week of May 16, 2021

This week’s warm-up. Please get started on this when you get to the gym!

4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows

Day 1
5 Rounds
5 Deadlifts
10 Ring Rows

4 Rounds, 1 min per station for max reps
Squat Clean 95/65
Sit-up
Push Jerk 95/65
Rest 1 min

Day 2
5 mile time trial on the bike *you will do this next week if you don’t do it this week

Fran
21-15-9
Pullups
Thrusters 95/65

Day 3
Hang Squat Snatch
6 x 3 at 70%
Rest 2 min

10-20-40-20-10
Front Squats 96/65
Double Unders
Ball Slams

Day 4
5 Sets
5 Tempo Back Sqats
10 Pushups

20min AMRAP
200m Run
5 Chest to Bar Pullups
10 Hang Power Snatches
15 Situps

Week of May 9, 2021

This week will be a bit of a deload week with regards to Part A. You will have the week to choose any movement or skill you want to work on. You can pick between these 4 workouts for the week:

Workout 1
7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups

Workout 2
For 2 cycles:
AMRAP in 15 mins of:
Row, 500 m
20 Box Jumps, 24/20
12 Toes-to-bars
5 min rest between

Workout 3
4 rounds for time of:
7/5 Assault Bike Calories
20 Dumbbell Snatches, 30/20 lbs

Workout 4
Complete as many rounds as possible in 7 mins of:
2 Chest-to-bar Pull-ups
4 Sumo Deadlifts, 225/155 lbs
6 Lateral Burpees Over Bar
8 V-ups

Week of May 2, 2021

Day 1
Death by Pullups

Fot Time:
35/30 Cal Row
150 DU
35 Burpees
400m Run

Day 2
Upper Body Finisher x2

5 RFT
20 Russian KB Swings
15 Burpee Box Jumps
10 Ring Dips

Day 3
Max Rep Back Squats
Tabata:
Weighted Lunge
Plank Pull Through
Shoulder to OH
Weighted Squat

Day 4
Kipping Pullup Practice

EMOM 20 minutes
Even: 4 Hang Cleans
Odd: 12 Situps

Upper Body Finisher

Week of April 25, 2021

This will be our last week in this cycle of skill/strength work. We will do some final work next week and then have a ‘rest’ week of your choice the following week.

Day 1
5 rounds for quality of:
4 Negative Pull-ups
Weighted Wall Sit, 1 min

The Ghost
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

Day 2
Tempo Back Squat 5x5
4 seconds down, 4 seconds up

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Sit-ups, 20/10 lbs
7 Dumbbell Power Cleans, 30/20 lbs
5 Dumbbell Push Jerks, 30/20 lbs

Day 3
7 rounds for quality of:
Kb One Arm Up One Arm Down Carry, 50 m
Submaximal set of Push-ups

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 65/45 lbs

Day 4
Kipping Skill Work
Complete as many rounds as possible in 16 mins of:
6 Deadlifts, 185/105 lbs
12 Burpees
15 Toes-to-bars

Week of April 18, 2021

Day 1

5 Sets
4 Negative Pullups
1 Minute Plank

Complete as many rounds in 12 minutes as possible
9 V-Ups,
18 Dumbbell Front Rack Lunges
400m Run

Day 2
Back Squat 10 x 4

4 rounds for time of:
7/5 Assault Bike Calories
20 Dumbbell Snatches, 30/20 lbs

Day 3
3 Rounds for Quality
Max Deadhang
Max Box Jump Height

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over, 24/20 in
Front Squat, 95/65 lbs
Pull-up

Day 4
Weightlifting with Sutter

Half Cindy
10 min AMRAP
5 Pullups
10 Pushups
15 Air Squats