Week of February 5, 2023

Day 1
Warm-up
3-4 Sets
1 min moderate bike/row
5 Clean Deadlifts
5 Strict Cleans
5 Power Cleans
5 Push Jerks

EMOM10
5 Power Clean and Push Jerks
(focus is to cycle these quickly)

Part B
75 Air Squats
25 Pushups
50 Wall Balls
25 Pushups
75 Air Squats

Day 2
Warm-up
3 set
12 Cat/Camel
12 Bird/Dog
12 Empty Barbell Thrusters
:30s Bike
:30s Mountain Climbers

Part A
EMOM 12
1 Clean + 1 Front Squat + 1 Jerk

Part B
4 Rounds
1min Max Push Press 45lb
1min Max PVC Situps
1min Max Walking Lunges
1min Rest

Day 3
Warm-Up
8min AMRAP
:30s single unders
:30s up downs
:30s band pull aparts
:30s banded OH squats

Part A
5 Set
4 Bench Press @ 85% of your max

Part B
60 Burpee Box Jump Overs
Every 2 minutes (including to start at 0:00), perform 5 front squats (bar from the floor) 55lb bar

Week of January 29, 2023

Day 1
Warm-Up on whatever you're going to use for Part A
Do 1/2 distance if rowing
250m easy
250m moderate
250m easy
250m fast
250m easy
250m sprint

Part A
14 minutes of
1 min hard Bike or Row
1 min easy Bike or Row
Score is total calories

Part B
30-25-20-15-10-5
KB Swings
Lunges (per leg)

Day 2
Warm-Up
3 set
12 Cat/Camel
12 Bird/Dog
12 Empty Barbell Thrusters
:30s Bike
:30s Mountain Climbers

Part A
EMOM 12
1 Clean Pull + 1 Clean + 1 Hang Clean + 1 Jerk

Circuit Workout
20minutes of: 45s on, 15s off
Pullups
Double Unders
DB Russian Step Ups
Double KB OH Carry
Rest

Day 3
Warm-Up
8min AMRAP
:30s single unders
:30s up downs
:30s band pull aparts
:30s banded OH squats

Part A
5 Set
4 Bench Press @ 82% of your max

Part B
3 Rounds
20 Pushups
30 Candlesticks
40 Sumo Goblet Squats

Week of January 22, 2023

Day 1
Part A
4 Rounds, 30s on, 15s off
Pullups
GHD Situps
Jefferson Curl
Reverse Plank (add weight as necessary)

Part B
21-15-9
Dumbbell Thruster
Dumbbell Box Step Ups
Echo Bike Calories

Day 2
Part A
EMOM12
1 Clean Pull + 1 Clean + 1 Jerk

Part B
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull
Wall Balls

Day 3
Part A
5 sets
4 Bench Press @ 80% of your weight from Friday

Part B
Teams of 2
5 sets (1:1)
50 Double Unders
10 Front Squats
10 Situps

Week of January 15, 2023

Day 1
Part A
4 Sets not for time
Gate & back - Prowler Push (moderate weight, not empty but not too slow)
8 Pullups
8 Push Press

Part B
40 Cal Row
35 PVC Pipe Sit Ups
30 Burpee Box Jumps
35 PVC Pipe Situps
40 Cal Row

Day 2
Part A
EMOM12
2 Clean Pulls + 2 Cleans

Part B
150 KB Swings
Every time you break, complete 5 Clean & Jerks

Day 3
Part A
Work up to a heavy bench press single
Alternate with
6 Bent Over Rows

Part B
Teams of 2 (1:1)
40-32-24-16-8 Calories Assault Bike

Week of January 8, 2023

Day 1
Part A
Isometric Holds
Tabata for 15 minutes (6 Rounds)
Lunge Hold L
Lunge Hold R
Plank
Cobra
Rest

Part B
2 Rounds
40 Double Unders
35 Hanging Knee Raises or V-Ups
30 Lunges
25 Cal Bike
20 Sumo Deadlift High Pull

Day 2
Part A
EMOM12
2 Clean Pulls + 2 Cleans

Part B
8 Rounds
50ft Sled Push
8 Pushups
12 DB Push Press

Day 3
Part A
4 sets
12/leg Bulgarian Split Squats
12 Weighted GHD Back Ext
12 Prone Banded Hamstring Curls

Part B
6 sets, 2 minute rest between
18 Deadlifts
14 Wall Balls
4 lengths run of the building

Week of January 1, 2023

Day 1
Strength Circuit
30s on, 15s off
Strict Pullup
Copenhagen Plank L
Copenhagen Plank R
Weighted Plank (plate on back)
Lunge Hold (switch at 15s)

For time
100 Double Unders
10 Box Jumps 24/20
10 Front Squats 115/85
80 Double Unders
8 Box Jumps
8 Front Squats
60 Double Unders
6 Box Jumps
6 Front Squats
40 Double Unders
4 Box Jumps
4 Front Squats
20 Double Unders
2 Box Jumps
2 Front Squats

Day 2
Part A
EMOM 12
2 Snatch Pulls + 2 Snatches from Blocks

Part B
AMRAP 20 minutes
20 Cal Row
20m KB OH Carry
20 Hollow Rocks
20 Lunges

Day 3
For max reps
2 minutes of: Thrusters
2 mins of: Burpees
1 min of: Pullups

5 min rest

For max reps
2 minutes of: Back Squats
2 minutes of: Burpees
1 minute of: Cal Bike

5 min rest

For max reps
2 minutes of: Clean & Jerk
2 minutes of: Burpees
1 minute of: V-ups

Booty Burner
3 rounds
12 Sumo Goblet Squat
20 Donkey Kicks/Side
12 Glute Bridge (L, R, Both - so 36 reps)

Week of December 18, 2022

Day 1
4 Sets not for time
30 Walking Lunges
1 Strict Press + 2 Push Press + 3 Push Jerks
20s Copenhagen Plank

Part B
Every 3 minutes for 5 sets
18 Deadlifts 135/95
9 Burpees over Bar
3 Candlesticks

Day 2
Part A
EMOM 12
2 Snatch Pulls + 2 Snatches from Blocks

Part B
8 Sets
10 Calories on Bike
10 DB Thrusters
10 Double Unders

Day 3
Part A
4 sets of 10 Back Squats at 74% of first week

Part B
12 Days of Christmas
1 Snatch
2 Bar Facing Burpee
3 Deadlifts
4 V-ups
5 Hang Power Cleans
6 Pushups
7 Slam Balls
8 Kettlebell Swings
9 Situps
10 Air Squats
11 Box Jumps
12 Overhead Squats

Week of November 20, 2022

Reminder we will be running classes at the new location this week!

Day 1
Part A
Strength Circuit
5 Rounds
30s Work/15s Rest
DB Glute Bridge
Lat Pulldown
Arnold Press
GHD Situps

Part B
5 Rounds (25min workout)
1 min Ball Slam
1 min Box Jumps
1 min Pushups
1 min Alt DB Snatch
1 min rest

Day 2
Part A
4-5 Sets
8/leg DB Bulgarian Split Squats
8 Heavy KB Swings

Part B
30-25-20-15-10
Calories Rowed
Push Press

Day 3
Part A
Every 2 minutes on the 2 minutes for 16 minutes
1 Clean + 2 Squats + 1 Jerk

Part B
21-15-9
Burpees
Thrusters 95/65
100ft 30lb Slam Ball Carry at after each (3x total)

Week of November 14, 2022

Day 1
3 Rounds, 30 seconds + 15 seconds rest
DB Glute Bridges
Hanging Knee Raises
GHD Back Extension with weight
DB Bent Over Row

Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish5-6 Sets


Day 2
4-5 Sets
6 Push Jerks
2 Turkish Getups

AMRAP 12 minutes
1 Thruster
1 Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullup
4 Thrusters
4 Pullups
...
Continue adding 1 rep each round to each movement until time expires.

Day 3
EMOM for 10 minutes
3 Hang Snatches (not power!)

6 rounds of:
1 minute of bike for calories
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score.

Week of November 6, 2022

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


Amrap 20 minutes of:
5 Deadlifts, 275/185
13 Push-ups
9 Box jumps, 24"/20"5-6 Sets
6 Push Jerks
2 Turkish Getups

As many reps as possible in 12 mins of:
1 Back Squat 95/65
1 Push Press
2 Back Squat 95/65
2 Push Press
3 Back Squat 95/65
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.EMOM for 10 minutes
3 Hang Snatches (not power!)

Complete as many rounds as possible in 16 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows
Run, 300 m

Week of October 30, 2022

Day 1
5 Sets
24 steps DB Death March
Maximal set of negative pullups

AMRAP 15
5 Squat Cleans 95/135
15 KB Swings 53/35
45 Double Unders

Day 2
Strength Circuit in the back
4-5 Sets
8-10 Leg Extension
8-10 Reverse Hyper
8-10 GHD Back Extensions
8-10 GHD L Side Situp
8-10 GHD R Side Situp

10-9-8-7-6-5-4-3-2-1
Run 200m
Burpees
DB Snatch/Arm

Day 3
Part A
4-5 Sets
4 Deadlifts
4 DB Incline Bench Press

AMRAP 12
12 DB Deadlifts 45s/25's
9 DB Hang Power Cleans 45s/25's
6 DB Push Jerks 45s/25's

Day 4
Part A
50 Calories for time Echo Bike

4 RFT
400m Run
50 Air Squats

Week of October 23, 2022

Day 1
5 Sets
24 steps DB Death March
8-10 DB Seated Strict Press

3 RFT
10 Ground to Overhead
200m Run
Rest 4 minutes-ish
3 RFT
10 Knees to Elbows
200m Run


Day 2
Strength Circuit in the back
4-5 Sets
8-10 Lat Pulldown
8-10 Reverse Hyper
8-10 GHD Back Extensions
8-10 GHD Situps

For Time:
10 Front Squats, bodyweight
20 Box Jumps
3 min rest
10 Front Squats, bodyweight
35/25 Cal Bike
3 min rest
10 Front Squats, bodyweight
40 Toes to Bar

Day 3
Part A
4-5 Sets
4 Deadlifts
4 DB Bench Press

As a 2-person team
168 Wallballs
144 Pullups
120 KB Swings
96 Pushups
*One person working at a time

Day 4
Part A
6 Sets
10 DB Russian Step Ups
8 Jefferson Curl
6 Pike Pushups

Part B
5 Rounds
15 DB Thrusters
15 Knees to Elbows

Week of October 16, 2022

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