Day 1
Part A
6 Sets
8 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
Complete as many rounds as possible in 12 mins of:
3 Wall Walks
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs
Day 2
Part A
ROMWOD/Stretching
Part B
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed
Day 3
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps
For time:
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Goblet Squats 53/35
Day 1
Part A
6 Sets
7 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
Every 1 min for 10 mins, alternating between:
10 Thrusters, 95/65 lbs
10 Pull-ups
Day 2
Part A
ROMWOD/Stretching
Part B
4 Rounds, 1 min per station
Knees to Elbows
Hang Squat Clean
Bike Cal
Push Jerk
Rest
Day 3
5 Sets
40 Walking Lunges
10 Strict TTB
For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers
15 Push-ups
50 Double Unders
50 Mountain Climbers
10 Push-ups
25 Double Unders
Day 1
Part A
5 Sets
7 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
For time:
30 Box Jump Overs, 24/20 in
10 Push-ups
25 Box Jump Overs, 24/20 in
15 Push-ups
20 Box Jump Overs, 24/20 in
20 Push-ups
15 Box Jump Overs, 24/20 in
25 Push-ups
10 Box Jump Overs, 24/20 in
30 Push-ups
Day 2
Part A
ROMWOD/Stretching
Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts
day 3
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps
AMRAP 10 mins of:
10 Sumo Deadlift High-pulls, 95/65 lbs
Dumbbell Overhead Carry, 50/35 lbs, 50 m
Day 1
Part A
5 Sets
6 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
6 Rounds
Row
500 m OR 400m Run
every 4 mins
Day 2
Part A
ROMWOD/Stretching
Part B
AMRAP 15
14 Back Squats
7 Push Press
400m Run
Day 3
5 Sets
40 Walking Lunges
10 V-Ups
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (Bench Press from floor)
Day 1
Part A
4 Sets
6 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
3 rounds for time of:
Kettlebell Farmers Carry, 53/35 lbs, 100 m
15 Power Clean & Split Jerks, 115/75 lbs
Day 2
Part A
ROMWOD/Stretching
Part B
"DT"
Five rounds for time:
12 deadlifts (155/105 lb)
9 hang power cleans (155/105 lb)
6 push jerks (155/105 lb)
Day 3
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps
Part B
5 rounds for time of:
3 Wall Walks
15 Russian Kettlebell Swings, 53/35 lbs
10 Goblet Squats, 53/35 lbs
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
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
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.
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)
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
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
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
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
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
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
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
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
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
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
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