Week of October 31, 2021

Day 1
Strength Circuit
3 -4 Sets
10-14 Reverse Hyper
10-14 Back Extensions
10-14 Lat Pulldowns
3-5 Nordic Curls

4 rounds, 4 mins each, for max reps of: Row, 500/400 m 12 Hand Release Push-ups max reps in remaining time Hang Squat Snatches, 95/65 lbs Rest 1 min between each round.

Day 2
Deck of Cards
♠️ DB Squats
♥️ DB Shoulder to OH
♣️ DB Bent Over Row
♦️ DB Lunges
Joker - 10 Burpees

For time:
50 Double Unders
15 Assault Bike Calories
40 Double Unders
12 Assault Bike Calories
30 Double Unders
9 Assault Bike Calories
20 Double Unders
6 Assault Bike Calories
10 Double Unders
3 Assault Bike Calories

Day 3
Warm-Up

Complete as many rounds as possible in 30 mins of:
30 Deadlifts, 155/105 lbs
40 Sit-ups
50 Box Jumps, 24/20 in
Plank Hold, 1 min

Cool Down/Stretch

Week of October 24, 2021

Day 1
8/leg Dumbbell Rear Foot Elevated Split Squat
16 Leg Extensions
8 Belt Squats

As many reps as possible in 7 mins of:
Burpees, 1 min
Overhead Squats, 95/65 lbs, 1 min
Pull-ups, 1 min
Assault Bike Calories, 1 min
Pull-ups, 1 min
Overhead Squats, 95/65 lbs, 1 min
Burpees, 1 min

Day 2
Complete as many rounds as possible in 12 mins of:
5 cal Bike
12 Pullups

Complete as many rounds as possible in 12 mins of:
5 Bench Press, 135/95 lbs
12 Wall Balls, 20/14 lbs, 10/9 ft

Day 3
Deadlifts 5x8

4 rounds for time of:
Row, 500 m
20 Hang Power Snatches, 95/65 lbs

Week of October 17, 2021

Day 1
Max set of 5 Front Squat

7 rounds for time of:
7 Ring Dips
14 Dumbbell Sit-ups, 25/15 lbs
21 Sumo Deadlift High-pulls, 95/65 lbs

Day 2
Clean and Jerk 5x2

For time:
45 Thrusters, 95/65 lbs
45 Pull-ups

Day 3
Upper Body Circuit
4-5 sets
12 Ring Rows
6 Pushups
12 Back Extensions
60 second weighted plank

Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Burpee Pull-ups

Week of October 10, 2021

Day 1
Front Squat 6x5
4 Turkish Get Ups

Tabata 16
Russian Step Ups
Double Unders
Seated Press
OH Plate Lunge

Day 2
10 sets
100m Sprint

5 rounds for time of:
7 Squat Cleans, 155/105 lbs
14 Kettlebell Swings, 53/35 lbs

Day 3
Every 4 minutes for 4 sets
500m Row

For time:
Plate Carry, 45/25 lbs, 400 m
-- then --
4 rounds of:
10 Row Calories
10 Ring Push-ups
10 V-ups
-- then --
Plate Carry, 45/25 lbs, 400 m

Week of October 3, 2021

Day 1
Tempo Back Squat 6x4
8 Seated Single Arm KB Press

3 rounds, 4 mins each, for max reps of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
max reps in remaining time Hand Release Push-ups

Day 2
Strength Circuit
Lat Pulldowns
Back Extension
Kick the Moons
Nordic Curls

As many reps as possible in 15 mins of:
2 Chest-to-bar Pull-ups
2 Assault Bike Calories
2 Pistols
4 Chest-to-bar Pull-ups
4 Assault Bike Calories
4 Pistols
6 Chest-to-bar Pull-ups
6 Assault Bike Calories ...
6 Pistols
Continue adding 2 reps each round to each movement until time expires.

Day 3
Skill Work

Every 1 min for 15 mins, alternating between:
7 Devil Press, 35/20 lbs
7 Front Squats, 135/95 lbs
Plank Hold, 30 secs

Week of September 19, 2021

Day 1
Front Squats 6x3
Seated DB Press

Tabata
Box Jumps
Cal Bike
5min rest
Tabata
Wall Balls
Cal Bike

Day 2
2 Sets
10 Bent over Y 
10 Tricep Kick backs
10 Vertical external shoulder rotations + press (W+Y)

Every :90 for 13.5 min
1) 10-12 Dips (on box, dip bar, bench or rings)
2) 1min Penguin crunches or Bicycles 
3) 1min Burpees 

2.5 min Rest

EMOM 16
1) Cal Row
2) L-Seated DB Shoulder Press
3).Push-ups
4) :30 Plank
** Goal is to try and hit the same amount of reps each time

Day 3
4 rounds for quality of:
12 Barbell Good Mornings
12 Kick the Moons/Leg
15-30s Copenhagen (modified if necessary)
12 Single Leg RDL

AMRAP 15
50m Farmer Carry (go heavy!)
9 Burpees
12 Cal Row
15 Thrusters 95/65

Week of September 12, 2021

Day 1
Tempo Front Squat 6x3

Tabata
"Tabata" - Assault Bike Calories and Double Unders : 8 x 20 secs / 10 secs

Tabata Assault Bike Calorie
Tabata Double Under

Rest 5 mins

Tabata Assault Bike Calorie
Tabata Double Under

Day 2
EMOM 12
3 Power Cleans

Loredo

6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Day 3
5 Rounds for Quality
10 Deadlifts
5 Pull-up Negatives

For time:
21-15-9 reps of:
Shoulder Press, 95/65 lbs
Broad Jump
-- then --
Run, 800 m

Day 4
3 rounds for quality of:
12 Barbell Good Mornings
12 Lat Pull Downs
12 GHD Back Extensions
12 Single Arm Dumbbell Rows

Diane
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

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.