Week of April 2, 2023

Monday
EMOM for 10 minutes
3 Power Cleans and Jerks (increase weight slightly from previous week)

For Time
500m Row
50 GHD Situps or Stick Situps
50 Wall Balls
50 Lunges
500m Row

Wednesday
4 Rounds in the Pit
10-14 reps of everything
Lat Pull Down
Bulgarian Split Squat/Leg
Strict Pullup
Weighted Roman Chair

13min AMRAP
10 DB Step Ups 25#
Run Length of the Building
10 Burpees

Thursday
Partner Workout
30 min AMRAP
P1: 18 Cal Bike
P2:
18 Ball Slams
9 Box Jumps
18 Double Unders

100 Situps at the end of class

Friday
5 sets of 2 Tempo Bench Press at 92%
2 seconds down, 2 seconds up
Rest ~2 minutes at least

3 Rounds
16-12-8
Cal Row
36-28-20
Double Unders
*5 min cap each round
*Rest 3 minutes between sets

Week of March 26, 2023

Day 1
EMOM for 10 minutes
3 Power Cleans and Jerks (increase weight slightly from previous week)

Team 6,000 Row - 30min Time Cap
In teams of 2, row a total of 6,000m. Break up the row with your teammate however you would like.

Day 2
4 Rounds in the Pit
10-14 reps of everything
Back Attack
Bulgarian Split Squat/Leg
Roman Chair
GHD Situps

AMRAP 12min
1-3-5-7-9-11…
Power Clean
Front Squat
Burpee Over Bar

Day 3
4 sets of 2 Tempo Bench Press at 90%
2 seconds down, 2 seconds up
Rest ~2 minutes at least

8 sets - 30min Time Cap
10 Deadlifts
10 Pushups
100m Sprint
Rest 2 minutes between sets

Week of March 19. 2023

Day 1
EMOM for 10 minutes
3 Power Cleans and Jerks

21-15-9-15-21
DB Hang Cleans 20#
12 Front Rack DB Walking Lunges between each set (total) 20#

Day 2
4 Rounds in the Pit
10-14 reps of everything
Leg Extension
Chest Supported Row
Lat Pulldown
Roman Chair

14 min AMRAP
26/20 Cal Bike (20 women 26 men)
20 Thrusters 55#
10 Pushups

Day 3
3 sets of 3 Tempo Bench Press at 85%
2 seconds down, 2 seconds up

For Time
40-30-20-10
Box Jump Overs
20-15-10-5
PVC Pipe Situps

Week of March 12, 2023

Day 1
Part A
EMOM 12
Even: 3 Squat Cleans
Odd: 4 Push Press

Partner Workout
AMRAP 18
P1: 11 Cal Row + 14 Jumping Lunges (total)
P2: Rests


Day 2
4 Rounds in the Pit
10-14 reps of everything
Leg Extension
Chest Supported Row
Lat Pulldown
Roman Chair

8 Rounds
15 KB Swings (44/26)
45 Double Unders or unbroken single unders

Day 3
Part A
4 sets of 3 Tempo Bench Press at 85%
3 seconds down, 2 seconds up

21-15-9
DB Clean and Jerks
50ft DB Front Rack Walking Lunges
Cal Bike

Week of March 5, 2023

Day 1
Part A
Work up to a max height Box Jump
then
3 Rounds
3 Box Jumps at ~80% max height
6 Strict Pullups
9 Hip Thrusts

Part B
2 Sets
21-16-12
Cal Row
Pushups
Rest 5 minutes between sets

Day 2
Part A
1 Clean + 2 Front Squats + 1 Power Jerk

Part B
3 Rounds
30 Back Squats 85/55
50 Abmat Situps

Day 3
Part A
4 sets of 3 Tempo Bench Press at 82.5%
3 seconds down, 2 seconds up

Part B
4 Sets (starting at 0:00 and every 6 minutes thereafter)
9 Cal Bike
21 Wall balls
15 Hang Power Cleans
21 Wall balls
9 Cal Bike

Week of February 26, 2023

Day 1
Part A
4 Sets
30s on, 15s off
GHD Situps
Weighted GHD Back Extensions
Lat Pulldowns
DB RDL L
DB RDL R

Part B
EMOM for 15 minutes
Min 1: 12 DB Walking Lunges
Min 2: 12 Ball Slams
Min 3: 12 Heavy KB Swings

Day 2
Part A
1 Clean Pull to Hip + 1 Clean Extension + 1 Clean

Part B
5 Rounds
50 Double Unders
10 Clean and Jerks
10 Burpees
Rest 1 min between rounds

Day 3
Part A
4 sets of 3 Tempo Bench Press at 80%
3 seconds down, 2 seconds up

Part B
5 Rounds
1 min: Max Distance Row
1 min: Max Box Jumps
1 min: Max KB Swings
1 min: Rest

Week of February 19, 2023

Day 1
Part A
5 Sets
30s on, 15s off
L Rear Foot Elevated Split Squats
R Rear Foot Elevated Split Squats
Jefferson Curl
Pullups

Part B
AMRAP 14
60-calorie row
50 hanging knee raises (or candlesticks)
40 wall-ball shots
30 cleans
20 pushups

Day 2
Part A
EMOM12
2 Clean Pulls + 1 Clean Extension + 2 Cleans

21 DB Hang Clean
42 double-unders
21 DB thrusters
18 DB Hang Clean
36 double-unders
18 DB thrusters
15 DB Hang Clean
30 double-unders
15 DB thrusters

Day 3
Part A
5 sets of 3 Bench Press at 87.5% of your max

Part B
EMOM16
Even Minute: 8 Calories Bike
Odd Minute: 12 Wall Balls

Week of February 12, 2023

Day 1
Part A
5 intervals
500m Row
2 min Rest
Aim for the same time interval each interval

Part B
CrossFit Games Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar Facing Burpees
10 minute Time Cap

Day 2
Part A
EMOM12
2 Clean Pulls + 1 Clean + 1 Front Squat

Part B
AMRAP 15
CrossFit Games Open 19.1
19 Wall Balls
19 Calories Rowed

Day 3
Part A
5 Set 4 Bench Press @ 85% of your max

Part B
AMRAP 18
15 Box Jumps
12 Push Press
9 V-Ups

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