Week of February 13, 2022

Happy Valentine’s Day ladies and gentlemen!

Day 1
Part A
Tempo Back Squats
5x4

Part B
For time:
15 Assault Bike Calories
-- then --
4 rounds of:
12 Dumbbell Hang Squat Cleans, 35/20 lbs
12 Ring Rows
-- then --
15 Assault Bike Calories

Day 2
Part A
5 Sets
3 Hang Cleans + 1 Jerk

Part B
Complete as many rounds as possible in 15 mins of:
5 Deadlifts, 225/155 lbs
10 Bar Facing Burpees
15 Sit-ups
Run, 100 m

Day 3
Part A
30 minutes of stretching

Part B
3 rounds for time of:
Plank Hold, 1 min
12 Ring Dips
20 Wall Balls, 20/14 lbs, 10/9 ft

Week of February 6, 2022

Day 1
Part A
6 sets
5 OH Squats

Part B
Tabata - 4 minutes at each station before moving on. Score is lowest reps accumulated in 20 seconds.
Air Squats
Echo Bike
Pushups
Situps

Day 2
Part A
Every 90 Seconds for 9 minutes
3 Hang Snatches

Part B
21-18-15-12-9
Thrusters
V-Ups

Day 3
Part A
3 sets, on a running clock every 5 minutes
75 Double Unders
30 Walking Lunges
15 Heavy Deadlifts

Part B
EMOM10
15 Reverse Crunch
3 Turkish Getups

Week of January 30, 2021

Day 1
5-6 Sets
8 Deadlifts
8 Pullups

10-9-8-7-6-5-4-3-2-1
Power Cleans
Front Squats
Situps

Day 2
EMO2M for 16 Minutes
1 Snatch
2 OH Squats

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.
Tabata Cal Bike
Tabata Ball Slams
Tabata Thrusters
Tabata Burpee Over Bar

Day 3
4-5 Sets
8 Belt Squats
8 Leg Extensions
12-15 Reverse Hypers
8 GHD Situps

5 Rounds
200m Run
10 Devil’s Press
1 min Plank
10 Pistols/Leg

Week of January 23, 2022

Day 1
Part A
5-6 Sets
8 Back Squats
8 Perfect Pushups
8 Back Extensions

Part B
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.

Tabata Double Under
Tabata Ring Dip
Tabata Hollow Rock
Tabata Box Jump, 24/20 in

Day 2
Part A
Every 3 mins for 21 mins:
1 High Hang Squat Cleans
1 Low Hang Squat Cleans
1 Squat Cleans

Part B
5 Rounds
400m Run
6 Pistols/Leg
6 Pullups

Day 3
5-6 Sets
4 Heavy Deadlifts
12 Ring Rows
Rest 90 seconds

AMRAP 12
5 Bench Press, 95/65 lbs
12 Wall Balls, 20/14 lbs, 10/9 ft

Week of January 16, 2022

Day 1
Part A
5 sets
8-10 DB Seated Press
3-5 Negative Pullups

Part B
Partner Workout
5 Rounds
Partner A: 400m
Partner B:
12 Wall Balls
12 Ball Slams
12 Situps
Plank until partner gets back

Day 2
Part A
4-5 Sets
8 Back Squats
8 DB Fly’s
8 Skull Crushers

Part B
AMRAP 18
16 Calorie Bike
14 Push Press 55/85
12 Overhead Squats
8 Burpees

Day 3
Part A
Skill Work
Double Unders
Pullups
Pistols

Part B
3 min AMRAP
21 Double Unders
12 Thrusters 65/95
1 min rest
3 min AMRAP
21 Kettlebell Swings
12 No-Pushup Burpee over Bar
1 min rest
3 min AMRAP
21 Lunges
12 Sumo Deadlift High Pull 65/95
1 min rest
3 min AMRAP
21 Goblet Squats
12 Hang Power Cleans

I know it doesn’t seem like it but I love you all! See you Monday morning!

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