Week of January 9, 2022

Day 1
6 sets of 8 reps
Back Squats (increase from last week)
Bent Over DB Rows

For time:
30 Box Jumps, 24/20 in
-- then --
4 rounds of:
3 Wall Walks
20 Dumbbell Snatches, 35/20 lbs
-- then --
30 Box Jumps, 24/20 in

Day 2
Snatch Complex
2 Hang Power Snatches
2 Overhead Squats

As many reps as possible in 12 mins of:
2 Front Squats, 135/95 lbs
2 Toes-to-bars
4 Front Squats, 135/95 lbs
4 Toes-to-bars
6 Front Squats, 135/95 lbs
6 Toes-to-bars ...
Continue adding 2 reps each round to each movement until time expires.

Day 3
Skill Work
Double Unders
Kipping

Chipper
For Time:
100m Farmer Carry 35/53
20 Shoulder Press 55/85
30 Back Squats 55/85
400m Run
50 Ball Slams
400m Run
30 Back Squats 55/85
20 Shoulder Press 55/85
100m Farmer Carry 35/53

Week of January 2, 2022

Day 1
6 sets of 8 reps each
Back Squats
Seal Row

Every 4 mins for 20 mins do:
Run, 200 m
15 Dumbbell Thrusters, 35/20 lbs
Run, 200 m

Day 2
Snatch Complex 6-8 sets
1 Hang Snatch
1 Snatch Balance
2 Overhead Squats

4 rounds for time of:
10 Power Snatches, 115/85 lbs
40 Walking Lunges

Day 3
Skill Work - Choose a skill to work on!
Double Unders
Pistols
Kipping

For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Wall Balls, 20/14 lbs, 10/9 ft
10-8-6-4-2 Chest-to-bar Pull-ups

Week of December 26, 2021

Day 1
Partner Workout in the back parking lot
Cash in: 300 Single Unders or 150 Double Unders
100 Situps
50 Calories Rowed
100 DB Thrusters
50 Burpees
100 Toes to Bar
50 Heavy Kettlebell Swings
100 Ball Slams

Day 2
As many reps as possible in 20 mins of:
--Full Bear Complex--
(If you drop weight during round - start over)
2 Rounds each, then switch
1 Power Clean 95/65 lbs
1 Front Squat 95/65 lbs
1 Push Press 95/65 lbs
1 Back Squat 95/65 lbs
1 Behind Neck Push Press 95/65 lbs

Movements are separate, don’t string them together (such as squat clean and thruster in place of first 3 movements). One partner rests, one partner does the Bear Complex, switch every 2 rounds.
Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Week of December 19, 2021

Please check out ZenPlanner for the next couple week’s schedule.
Monday through Thursday this week will be normal schedule.
Classes will be canceled December 25 and January 1.
We will be running one morning class Monday and Wednesday December 27 & 29. No evening classes that week. December 27 & 29 will be partner workouts!

Day 1
Part A
Death by Back Squat

Part B
AMRAP 6
3 Burpees
6 Jumping Pullups
9 Deadlifts 155/115
2 minute rest
Repeat

Day 2
Strict Press
5 sets of 6

Part B
24 minutes of work
:45 second work :15 second rest
Box Jumps
Ring Rows
Plank/Side Plank L/Side Plank R/Plank
DB Push Press
Back Extensions
1 minute rest

Week of November 28, 2021

Janice requested some long burners so that’s what you’re getting this week ;)

Day 1
Death by Front Squats 95/65

For time in teams of 2:
30 Bar Facing Burpees
-- then --
2 rounds of:
30 AbMat Sit-ups (partner holds plank)
30 Hanging Knee Raises (partner holds KB Farmer Carry)
30 Power Cleans (partner holds wall sit)
30 Plate Overhead Walking Lunges (partner holds static lunge)
30 Push Press (partner holds pike)
-- then --
30 Bar Facing Burpees

Day 2
Deadlift 5x8

Complete as many rounds as possible in 20 mins of:
Run, 400 m
25 Kettlebell Deadlifts, 53/35 lbs
Kettlebell Overhead Carry, 53/35 lbs, 100 m

Day 3
5 Sets
10 Perfect Pushups
5 Strict Pullups
1 Wall Walk

16 minute TABATA alternating (8 rounds)
Back Squats 45/35 (with empty bar)
V-Ups
Box Step Up 45/35 (with empty bar)
Bike
Score is total reps

Week of November 21, 2021

Day 1
Death By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump, 24/20 in in the first 1 min
2 Burpee Box Jumps, 24/20 in in the second 1 min
3 Burpee Box Jumps, 24/20 in in the third 1 min ...
Continuing this for as long as you are able.

Complete as many rounds as possible in 12 mins of:
3 Strict Pull-ups
6 Ring Push-ups
9 Jumping Air Squats

Day 2
Deadlift 5x8

For time:
10 Power Snatches, 95/65 lbs
1 Overhead Squat, 95/65 lbs Run,
100 m
9 Power Snatches, 95/65 lbs
2 Overhead Squats, 95/65 lbs
Run, 100 m
8 Power Snatches, 95/65 lbs
3 Overhead Squats, 95/65 lbs
Run, 100 m
7 Power Snatches, 95/65 lbs
4 Overhead Squats, 95/65 lbs
Run, 100 m
6 Power Snatches, 95/65 lbs
5 Overhead Squats, 95/65 lbs
Run, 100 m
5 Power Snatches, 95/65 lbs
6 Overhead Squats, 95/65 lbs
Run, 100 m
4 Power Snatches, 95/65 lbs
7 Overhead Squats, 95/65 lbs
Run, 100 m
3 Power Snatches, 95/65 lbs
8 Overhead Squats, 95/65 lbs
Run, 100 m
2 Power Snatches, 95/65 lbs
9 Overhead Squats, 95/65 lbs
Run, 100 m
1 Power Snatch, 95/65 lbs
10 Overhead Squats, 95/65 lbs
Run, 100 m

Day 3
5 rounds for time of:
7 Ring Dips
30 Double Unders

5 rounds for time of:
Row, 500 m
7 Thrusters, 135/95 lbs

Week of November 14, 2021

Day 1
Death By Bench Press

With a continuously running clock perform:
1 Bench Press, 135/95 lbs in the first 1 min
2 Bench Presses, 135/95 lbs in the second 1 min
3 Bench Presses, 135/95 lbs in the third 1 min ...
Continuing this for as long as you are able.

4 rounds for time of:
30 Russian Kettlebell Swings, 53/35 lbs
20 Burpees

Day 2
Deadlift
5 sets of 8

3 rounds for time of:
15 Handstand Push-ups
30 Walking Lunges
Run, 400 m

Day 3
9-15-21 reps, for time of:
Power Clean, 115/85 lbs
Push Press, 115/85 lbs

Rest between as needed

Every 1 min for 15 mins, alternating between:
10 Shuttle Runs, 10 m
12 Toes-to-bars
10 Back Squats, 135/95 lbs

Week of November 7, 2021

Day 1
Deadlifts 5x8

10 rounds for time of:
Row, 250 m
15 Wall Balls, 20/14 lbs, 10/9 ft

Day 2
Every 2 minutes for 20 minutes
3 Power Snatches

Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 35/.53
12 Pull-ups

Day 3
Row 4km Time Trial

For time:
40 Pull-ups
40 Front Rack Lunges, 95/65 lbs
40 Dumbbell Sit-ups, 30/20 lbs
40 Push Jerks, 95/65 lbs
40 Dumbbell Squats

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