Week of April 3, 2022

Day 1
5-6 Sets
8 Bench Press
12 Bent Over Rows

Partner Workout
30-40-50-60-50-40-30
Lunges
Situps
Kettlebell Swings

Day 2
5 Rounds
100ft Single Arm OH Carry Left
100ft Single Arm OH Carry Right
100ft Double OH Carry
100ft Suitcase Carry
Rest as needed between rounds

Complete as many rounds as possible in 20 mins of:
14 Deadlifts, 185/125 lbs
14 Dumbbell Push Press, 30/20 lbs
Run, 200 m

Day 3
1:1 Work Rest Ratio
500m Row
400m Row
300m Row
200m Row
100m Row

5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Week of March 27, 2022

Day 1
5-6 Sets
8 Bench Press
12 Bent Over Rows

3 rounds for time of:
10 Burpees
25 Air Squats
50 Walking Lunges
75 Double Unders

Day 2
AMRAP 15, 45 seconds of work, 15 seconds of rest
Meters Rowed
Deadlifts
Pullups

AMRAP 15, 45 seconds of work, 15 seconds of rest
Single Leg Glute Bridge/Switch legs halfway
DB Russian Step Ups
Candlesticks

Day 3
5 Rounds
100ft Single Arm OH Carry Left
100ft Single Arm OH Carry Right
100ft Double OH Carry
100ft Suitcase Carry
Rest as needed between rounds

4 Sets of:
4 minute AMRAP
400m Run
12 Hanging Knee Raises
Max Thrusters with remaining 4 minutes
No rest, as soon as the 4 minute interval is completed you start your next 400m run

Week of March 20, 2022

Day 1
Part A
5-6 Sets
8 Bench Press
12 Bent Over Rows

Part B
Complete as many rounds as possible in 10 mins of:
30 Double Unders
30 Walking Lunges

Day 2
Tabata Wednesday
Tabata 1
Wall Walks
Cal Bike
Deadlifts
KB Suitcase Carry

Tabata 2
KB Swings
Weighted Glute Bridges
Push Press
Back Squats

Day 3
Prowlers
10x 75ft

2 rounds for time of:
25 Front Squats, 95/65 lbs
25 Power Cleans, 95/65 lbs
25 Front Rack Lunges, 95/65 lbs

Week of March 13, 2022

Day 1
Part A
5-6 Sets
8 Bench Press
12 Bent Over Rows

Part B
22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

Day 2
Part A
Partner Prowlers- alternating
100 ft - 75 ft- 50 ft - 25 ft - 50 ft - 75ft - 100 ft - 75ft - 50 ft - 25 ft

Part B
400m Run
50 Box Jumps
40 Double Unders
30 Pushups
20 KB Swings
10 Pullups
400m Run
10 Pullups
20 KB Swings
30 Pushups
40 Double Unders
50 Box Jumps
400m Run

Day 3
Tabata Thursday for all you Tabata lovers
Tabata #1
Alt DB Snatch
Floor Press
DB Lunges
Situps

Tabata #2
Wall Balls
DB Clusters
V-Ups
DB Rows

Week of March 6, 2022

Day 1
Part A
Work up to a heavy Back Squat double

Part B - CrossFit Open Workout 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches 35#
15 box jump-overs 20”

Day 2
Part A
5-6 Sets
3 Clean and Jerks

Part B
200m Run
10-9-8-7-6-5-4-3-2-1 Deadlifts
1-2-3-4-5-6-7-8-9-10 Knees to Elbows
200m Run
10-9-8-7-6-5-4-3-2-1 KB Swings
1-2-3-4-5-6-7-8-9-10 Back Extensions
200m Run
Courtney I’m going to sub some of these movements so we don’t destroy your back.

Day 3
Part A
10 Intervals
3 Squat Tuck Jumps
100m Sprint

Part B
AMRAP 20
100ft DB Lunges 15/25
30 Ball Slams
20 Pullups

Week of February 27, 2022

Day 1

Part A
Tempo Back Squats
5x4

Part B
AMRAP 25 Minutes
45s work, 15s rest
Min 1: Alternating DB Power Snatch total
Min 2: Situps
Min 3: Cal Bike
Min 4: Pushups
Min 5: Rest

Day 2
Part A
5-6 sets
3 Snatches

Part B
Buy in: 75 Double Unders
then
21-15-9-15-21
Calories Rowed
DB Thruster
then
Cash out: 75 Kettlebell Swings


Day 3
2 Tabata Thursday comin in hot!

Tabata 1 - 16 min
Bench Press
Plank
Kettlebell Swings
Goblet Squat

Tabata 2 - 16 min
Jumping Pullups
Deadlifts
Candlesticks
Burpees

Week of February 20, 2022

Day 1
Rowing Time Trial
2 x 1000m

Partner WOD
3 Rounds
30 Cal Row
40 Deadlifts
50 Wall Balls
60 Double Unders

Day 2
4-5 Sets
3 Snatch Balance + 1 OH Squat

5 Rounds For Time
400m Run
15 OH Squats

Day 3
First Tabata - 16 min
Jumping Pullups
Walking Lunges
Ball Slams
Mtn Climbers

Second Tabata - 16 min
Back Squats
Push Press
Burpee Over Bar
Hang Power Cleans

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