Day 1
Monday
Dumbbell Circuit - 30s on 15s rotate
4-5 Sets
Bulgarian Split Squat
Double DB Squat
Weighted Situp
DB Fly
For Time
1000m Row
5 Pullups
10 Pushups
15 Air Squats
750m Row
5 Pullups
10 Pushups
15 Air Squats
500m Row
5 Pullups
10 Pushups
15 Air Squats
250m Row
5 Pullups
10 Pushups
15 Air Squats
Day 2
Work up to a maximal double back squat
Work up to a maximal set of pushups
4 Rounds
9 Clusters
18 Power Cleans
36 Double Unders
Day 3
5 Sets
24 steps DB Death March
8-10 Strict Press
3 RFT
10 Ground to Overhead
200m Run
Rest 4 minutes-ish
3 RFT
10 Knees to Elbows
200m Run
Day 4
4 RFT
21 Wallballs
14 Pushups
7 Deadlifts
Rest 4ish minutes
3 RFT
100 Double Unders
25 Situps
1 length Bear Crawl
Rest 4ish minutes
Maximal rounds in 3 minutes
3 Burpees over Bar
6 Power Cleans
9 Front Squats
Week of October 9, 2022
Day 1
Arm Intervals 3 Rounds, 30 seconds on, 15 seconds off
Bicep Curls
Skull Crushers
Pull-up Negatives
Banded Lat Pulldown
10-9-8-7-6-5-4-3-2-1
Thrusters
Cal Bike
KB Swing
Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups
Rowing Intervals
8 Sets
30s max distance
90s Rest
Day 3
5 Sets - Not For Time
25ft Dumbbell Death March
10 GHD Situps
21-15-9-3-9-15-21
Jumping Pull-ups
Situps
Pushups
Day 4
Prowler Pushes
8 Sets
50ft Moderate Prowler Weight
Choose Your Own Adventure!
5 Rounds
Choose 1 of
200m Run or 250m Row
Choose 1 of
12 Wall Ball or 12 Box Jumps
Choose 1 of
9 Hang Power Clean or 9 Hang Power Snatch
Week of October 2, 2022
Day 1
5-6 Sets
20s/side Deep Lunge Hold
10-12 Single Leg RDL/side
4-8-12-16-20-16-12-8-4
Bike Cals (1/2 reps)
Box Jumps
Push Press 95/65
Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups
50-40-30-20-10
KB Swings
Lunges
Situps
Pushups
Day 3
Not for time, complete:
40 Strict Pullups
40 Front Squats
40 GHD Back Extensions
TABATA THIS
Row Cal
Wall Walks
Shuttle Sprint
Ball Slams
Day 4
Strength Circuit
30 seconds of work, 10 seconds of rest, 5 rounds
Incline Bench Row
Skull Crusher
Incline Bench Press
Jefferson Curl
400m Run
15 Back Squats 135/95
400m Run
12 Back Squats 145/105
400m Run
9 Back Squats 155/115
Week of September 25, 2022
Day 1
Accumulate Monday
Accumulate 10 minutes of a plank
Every time you break complete one of the following
50 Double Unders
10 Cal Bike
Alternate between these two each time you break (ex. plank 1 minute, 50 DU, 1 min plank, 10 Cal Bike, 1 min plank, 50 DU...)
Day 2
6 sets Alternating
2 Back Squats
Sub-maximal set of pushups
21-15-9
Push Press
Air Squats
Rest 2 minutes
21-15-9
Sit-ups
Push Press
Rest 2 minutes
21-15-9
Air Squats
Situps
Day 3
Not for time, complete:
35 Strict Pullups
100 Weighted Lunges
40 GHD Back Extensions
5 Rounds for time
15 Pushups
5 Shuttle Sprints
15 Thrusters
5 Shuttle Sprints
*Shuttle sprint is 25ft out and 25ft backBarbell
Day 4
Tabata - 16 minutes
Complete with an empty bar or small weights on each, going for max reps each 20s
Barbell Bent Over Row
Barbell Ab Roll Outs
Back Squat
Strict Press
For Time
21-15-9
Cal Bike
Hollow Rocks
Broad Jumps
Week of September 18, 2022
Accumulate Monday
Accumulate 5 minutes EACH SIDE in a lunge hold
Everytime you break complete
50m Run
10 Ground to Overhead
Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups
EMOM for 24 minutes
1: Pullups
2: Box Jumps
3: Rest
4: TTB
5: 10m Shuttle Sprint
6: Rest
Day 3
Not for time, complete:
30 Strict Pullups
30 Double KB Deadlifts
100 Lunges
Break up however you want to accumulate 160 reps
3 Rounds
50 DU
10 Power Cleans
50 DU
10 Push Press
Day 4
Tabata Circuit - 12 minutes
Ring Rows
Incline DB Bench Press
Barbell Bent Over Row
Candlesticks
4 Rounds, each for time
10 Deadlifts
20 Burpee Box Jump Overs
1:1 to 1:2 work to rest ratio between rounds
Week of September 11, 2022
Accumulate Monday
Accumulate 7 minutes of a dead hang on a bar
Every time you break complete 1 round of
10 Deadlifts
7 Goblet Squats
5 Burpees over bar6 sets Alternating
2 Back Squats
sub-maximal set of pushups
Day 2
10-9-8-7-6-5-4-3-2-1
Situps
Box Jumps
Pullups
Day 3
Not for time, complete:
30 Strict Pullups
30 GHD Situps
30 Heavy Goblet Squats
Break up however you want to get the 90 reps
5 Intervals, each for time
7 OHS
500m Row
Day 4
Extra long warm-up with stretching
For Time:
90 Wallball Shots 20/14
60 Dumbbell Push Press 40/20's
30 Back Squats 60% of 1RM
15 Burpees
Week of September 4, 2022
Day 1
Accumulate 10 minutes in a wall sit.
Every time you break complete 1 round of the following:
3 burpees over bar
6 sit-ups
9 thrusters (heavyish, don’t go super light)
Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups
Every 2 minutes for 8 sets
1 Clean (full squat)
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Day 3
3km Row
-then-
20 Strict Pullups
3 Rounds for time
100 Double Unders
30 V-Ups
10 Knees to Elbows
Day 4
Extra long warm-up with stretching
4 Rounds
1200m Bike
12 Back Squats at 55% of 1RM
12 Box Jumps
12 Ring Dips
Week of August 28, 2022
Day 1
4 rounds not for time:
Farmer Carry with Farmer Handles or Trap Bar 30-45 seconds of walking
20 HEAVY Russian Kettlebell Swings, 53/35 lbs
Plank Hold with coaches choice (knee tucks, shoulder taps, etc) 1 min
Death By Row Calorie
With a continuously running clock perform:
3 Row Calories in the first 1 min
4 Row Calories in the second 1 min
5 Row Calories in the third 1 min ...
Day 2
Max effort - 2 Hang Cleans
Work up to a heavy double Hang Clean
Complete as many rounds as possible in 12 mins of:
7 Deadlifts, 245/165 lbs
12 Dumbbell Push Press, 40/30 lbs
15 Box Jumps, 24/20 in
Day 3
Max effort - 2 Bench Press
For time:
Accumulate pull-up Bar Hang, 6 mins
Every time you break complete:
Run, 400 m
20 Push-ups
Day 4
3 rounds for time of:
7/5 Assault Bike Calories
50 Double Unders
4 rounds for time of:
Run, 400 m
15 Pull-ups
12 Kettlebell Goblet Squats, 53/35 lbs
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