Week of August 21, 2022

Day 1
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row

FGB Style - 1 min stations x3

Day 2
Complex Wednesdays!
1x [1 Hang Power Clean + 2 Front Squats + 1 Jerk], pick load
Every 2 mins for 14 mins.

Complete as many rounds as possible in 18 mins of:
12 Deadlifts, 185/125 lbs
18 Dumbbell Sit-ups, 30/20 lbs
Wall Handstand Hold, 1 min (Scale to plank)"

Day 3
Bench Press
8 sets of 2 at 85% of your Bench Press Max Double from initial week

6 rounds, each round for time, of:
20 Kettlebell Swings, 53/35 lbs
10/7 Assault Bike Calories

Day 4
Sweaty Fridays!
5 rounds, each round for time, of:
12 Front Rack Lunges, 95/65 lbs
9 Hang Power Cleans, 95/65 lbs
Run, 200 m
Rest 2 min between rounds

18-15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
Bar Facing Burpee

Week of August 14, 2022

Day 1
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row

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

Day 2
Complex Wednesdays!
1x [ 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats ], pick load
Every 3 mins for 18 mins.

Each for time:
Row: 3x 1 km
Rest 3 mins between efforts.

Day 3
Bench Press
8 sets of 2 at 80% of your Bench Press Max Double from last week

Tabata 16
Walking Lunges
Skull Crushers
Bicep Curls
Hamstring CurlsAlternating


Day 4
5 Sets
8 Back Squat
8 Pushups

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs

Week of August 7, 2022

Day 1
Go every 3 mins:
Bike: 10 x .4 miles

Complete as many rounds as possible in 10 mins of:
10 Hang Power Cleans, 65/45 lbs
10 Toes to BarComplex Wednesdays!

Day 2
Every 2 minutes for 20 minutes
1x [ 1 Squat Snatch + 2 Hang Power Snatches ]

For time:
Run, 800 m
30 Box Jumps, 24/20 in
Run, 400 m
20 Box Jumps, 24/20 in
Run, 200 m
10 Box Jumps, 24/20 in

Day 3
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row

4 rounds for time of:
15 Thrusters, 75/55 lbs
Run, 400 m

Day 4
Tabata 6 minutes
Double Under Skill work
Pistol Skill Work

Complete as many rounds as possible in 25 mins of:
5 Deadlifts, 275/185 lbs
30 Mountain Climbers
Row, 500 m

Week of July 31, 2022

Day 1
4 rounds not for time:
Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m
20 HEAVY Russian Kettlebell Swings, 53/35 lbs
Plank Hold, 1 min

Fran
21-15-9
Pullups

Day 2
ThrustersComplex Wednesdays!
Every 2 minutes
1 Power Clean + 3 Push Jerks


Row 4 km
This is an all out effort for time.


Day 3
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row

5 RFT
18/15 Cal Bike
15 OH Squats 55/85Sweaty Fridays

Day 4
50-40-30-20-10
Kettlebell Bell Swings
Situps
Double Unders

Rest as Needed

50-40-30-20-10
Goblet Squat
Wall Walks (Divide by 10)

Week of July 24, 2022

Day 1
Supersets
8 sets
2 Deadlifts at 70% of your 2 rep max from last week
2 Strict press at 70% of your 2 rep max from last week

For time:
75 Ring Rows
75 Push-ups
75 Sit-ups
75 Over Shoulder Med Ball Toss

Day 2
Complex Wednesdays!
Work up to a heavy complex
Every 2 minutes
1 Squat Clean + 2 Front Squat + 1 Jerk

5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs

Day 3
Bench Press
8 sets of 2 at 70% of your Bench Press Max Double from last week

6 x 30 secs / 30 secs
Tabata Row Calorie
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata Assault Bike Calorie

Day 4
Sweaty Fridays
27-24-21-18-15-12-9 reps, for time of:
Double Under
Sit-up

Each for time:
Run: 4x 800 m
Rest 3 mins between efforts.

Week of July 17, 2022

Day 1
Work up to a heavy Deadlift Double
5ish x 2
Work up to a heavy Strict Press Double
5ish x 2

3 RFT
500m Row
21 Ball Slams 20/30
15 DB Push Press 25/35
9 Box Jumps 20/24

Day 2
Complex Wednesdays
Work up to a heavy complex
Every 2 minutes for 20 minutes
1 Squat Clean + 2 Front Squats + 1 Jerk

3 RFT
KB Farmer’s Carry 53/35 100m
20 Box Jumps 24/20


Day 3
Work up to a heavy double Bench Press
5ish x 2

Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Pistols/Leg
12 Sumo Deadlift High-pulls, 95/65 lbs

Day 4
Sweaty Fridays
Tabata 16 minutes
Weighted Box Step Ups
Lunges
Goblet Squats
Rest

Rest at least 4 minutes between, if not more

Tabata
16 minutes
Pushups
Plank
Weighted Glute Bridges
V-Ups

Week of July 10, 2022

Day 1
Part A
7 Sets
8 Stiff Leg Deadlift
3-5 Negative Pullups

Part B
8 x 20 secs / 10 secs
Tabata Hollow Rock
Tabata Jumping Lunge
Tabata Superman Hold
Tabata Plank

Day 2
Part A
ROMWOD/Stretching

Part B
Bear Complex
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 3
5 Sets
40 Walking Lunges
40 Russian Twist 25/15# DB (total)

For time:
30 Squat Clean Thrusters, 115/75 lbs

Week of July 3, 2022

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

Week of June 26, 2022

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

Week of June 19, 2022

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

Week of June 12, 2022

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)

Week of June 5, 2022

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

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