Week of May 29, 2022

Day 1
Arm/Leg Intervals 3 Rounds, 30s/15s
KB Deadlift with Booty Band
Booty Band Glute Bridge
Pullup Negatives
Ring Rows

2.66 mile Run loop
First Week's Loop 2x - this time as fast as possible!
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch and back to gym

Day 2
5-6 Sets
6 Push Jerks
2 Turkish Getups

10-9-8-7-6-5-4-3-2-1
Wall Balls
Cal Bike

Day 3
Work up to a heavy 5 front squats
Max Set Pushups

Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Week of May 22, 2022

Day 1
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Shoulder Taps
Candlesticks
Bicycles

2.66 mile Run loop
First Week's Loop 2x
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch and back to gym

Day 2
5-6 Sets
6 Push Jerks
Double Under Skill Work

4 rounds for time of:
Run, 400 m
50 Air Squats

Day 3
Alternating
Work up to a heavy 5 front squats
10 Pushups

4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Under
Rest 1 min

Week of May 15, 2022

Day 1
Leg Intervals 3 Rounds, 30s on/15s off
Booty Band Glute Bridges
Booty Band Monster Walks
Booty Band Lateral Steps Alt each set
Booty Band Squats


2.16 mile run loop
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch
Right again on Quail
Right on Spruce Ave
Right on Bristol
Back to the gym

Day 2
5-6 Sets
6 Push Jerks
2 Turkish Getups

4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups

Day 3
Alternating
5 Front Squats with 2 second pause at bottom
10 Pushups

8 sets
Go every 3 mins:
Assault Bike: 0.4 mi
Each for time.

Week of May 8, 2022

Day 1
Arm Intervals 3 Rounds, 30 seconds on, 15 seconds off
Bicep Curls
Skull Crushers
Pullup Negatives
Banded Lat Pulldown

1.86 mile run loop
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch
Right again on Quail
Right on Upper Newport Plaza Drive
Right on Bristol

Day 2
5-6 Sets
6 Push Jerks
Double Under Skill Work

10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under

Day 3
Alternating
5 Front Squats with 2 second pause at bottom
10 Pushups

3 rounds for time of:
15 Squat Cleans, 115/75 lbs
12 Pull-ups
9 Toes-to-bars
6 Pistols (total)

Week of May 1, 2022

We are transitioning into new Part A’s this week and will be working on these for the next 5 weeks. As we get ready for the CDM 5k we will be increasing our running distance each Monday. Wednesdays we’ll be working on upper body strength and skill and Thursday/Friday’s we’ll be doing Front Squats to incorporate more squats and core strength! Workouts will be posted at noon on Sunday for the next 5 weeks. Enjoy!

Day 1
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Knee Tuck
Situps
Back Extensions

1.33 mile run loop
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch and back to gym

Day 2
5-6 Sets
6 Push Jerks
2 Turkish Getups

As many reps as possible in 12 mins of:
1 Deadlifts, 185/125 lbs
1 Push Press
2 Deadlifts, 185/125 lbs
2 Push Press
3 Deadlifts, 185/125 lbs
3 Push Press ...
Continue adding 1 rep each round to each movement until time expires.

Day 3
Alternating
5 Front Squats with 2 second pause at bottom
10 Pushups

Complete as many rounds as possible in 16 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows Run,
200 m

Week of April 24, 2022

Day 1
Strength Circuit
4-5 Rounds
4 Bench Press
8 Seated Press
12 Ring Rows
1 min Plank

Complete as many rounds as possible in 16 mins of:
9 Power Snatches, 65/45 lbs
9 Burpees
9 Pull-ups

Day 2
Prowler Sprints

For time:
Run, 800 m
30 Hang Cleans 85/55
Run, 400 m
20 Hang Cleans
Run, 200 m
10 Hang Cleans

Day 3
Alternating
5 Sets
5 Front Squats
1 set of Back Attack

Tabata Thursday - 16min
Wall Balls
Pushups
V-Ups
Mountain Climbers

Week of April 17, 2022

Day 1
Part A
Strength Circuit
4-5 Rounds, 10-12 Reps
Good Mornings
Lunges
RDL
Pull-up Negatives (3-5 reps)

Part B
5 Burpees

5 Burpees
25 Sit-ups

5 Burpees
25 Sit-ups
50 Lunges

5 Burpees
25 Sit-ups
50 Lunges
75 KB Swings

5 Burpees
25 Sit-ups
50 Lunges
75 KB Swings
100 Air Squats

Day 2
Part A
Sled Pulls/Drags/Pushes - Coach’s Choice

Part B
10-20-30-40-30-20-10
Wall Balls
Box Jumps

Day 3
Part A
Trunk Stabilizing Intervals 30 on/15 off
Bird/Dog
Plank
Single Leg Glute Bridge
Sit-up with twist

Part B
For Time: 50 Cal on Bike

Part C
21-15-9
Cal Bike
Pull-ups

Week of April 10, 2022

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

*This is our last week of this upper body circuit

4 rounds, 1 min per station, for max reps of:
Row Calorie
Thruster 95/65
Ring Row
Rest 1 min

Day 2
4 sets:
50m Lunge
50m OH KB Carry
50m Farmer Carry with Plate

5 rounds for time of:
3 Wall Walks
15 Russian Kettlebell Swings, 53/35 lbs
10 Goblet Squats, 53/35 lbs

Day 3
Tabata DB Circuit - 12 minutes
Single Leg RDL
Skull Crushers
Bicep Curls
Seated Press

10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under

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!