Monday
2 intervals of 1 mile with 2 minutes of rest between each.
then
Strength Circuit
25s on, 15s rest
Hanging Knee Raise with Twist
GHD Situp
DB Lateral Raise + Front Raise
Weighted Roman Chair Back Extension
Friday
3 Sets
8 Tempo RDL’s, 3s down, 3s up
8 Weighted Barbell Glute Bridge
Every Minute for 20 Minutes
Minute 1: Cal Bike
Minute 2: Bench Press (55lb)
Minute 3: Back Squat (65lb)
Minute 4: Rest
Monday
2 intervals of 1 mile with approximately 4 minutes of rest between each.
then
100’s (abs)
Wednesday
4 sets
10 Tempo Back Squats
4 Strict Pullups
For Time
21-15-9
Deadlifts
Pike Pushups
3 Rounds not for time
15 GHD Situps
15 Back Extensions
Thursday
Strength Circuit
4-5 Sets - go heavy and work hard on these!
12-14 reps
Lat Pulldown
Bent Over DB Row or Chest Supported Row
Weighted Roman Chair
DB Bench Press
8 min AMRAP
250m Row
20 Ball Slams
Rest 2 minutes
8 min AMRAP
250m Row
20 Alternating DB Snatches
Friday
3 Sets
8 RDL’s
8 Glute Bridges
18 min AMRAP
12 Cal Bike
10 Thrusters
12 Cal Bike
8 Thrusters
12 Cal Bike
6 Thrusters
12 Cal Bike
4 Thrusters
12 Cal Bike
Max Thrusters in remaining time
Monday
12 min AMRAP
12 Calories Bike
12 V-Ups or GHD Situps
12 DB Thrusters
Rest as needed
12 min AMRAP
12 Calories Bike
12 Pushups
12 DB Deadlifts
Wednesday
EMOM for 12 minutes
Min 1: 8 Bent Over Row
Min 2: 8 Front Squats
Every 3 minutes for 6 sets
50 Double Unders
20 Ball Slams
Thursday
5 Rounds
:50s on, :10s off
Deadlifts
Burpees
Power Cleans
Kettlebell Swings
Rest
Abs with Coach
Friday
5 sets
5 Strict Press (increase from last week)
10 Russian Step Ups (5/leg) - these should be heavy, focus on using your top leg to pull your body up rather than pushing off your bottom foot
2 Rounds
50 Plate OH Lunges (total)
40 Alternating DB Snatches (total)
30 Situps
20 Box Jumps
10 Pullups
Monday
4 Rounds in the Pit
10-14 reps of everything
Your choice of 4 movements
Every 3 minutes for 6 sets
11 Calories Bike
7 Thrusters
Wednesday
EMOM for 12 minutes
Min 1: 8 Barbell Bent over Rows
Min 2: 8 Back Squats
40-32-24-16-8
Calories Rowed
Rest 1 minute between each set
Thursday
For Time
50 Double Unders
40 Deadlifts
30 Box Jumps
20 Pullups
30 Box Jumps
40 Deadlifts
50 Double Unders
Post Workout: Abs with the coach
Friday
5 sets
5 Strict Press
10 Russian Step Ups (5/leg) - these should be heavy, focus on using your top leg to pull your body up rather than pushing off your bottom foot
3 Rounds
400m run (Take a left out of the parking lot, around cul de sac to Scenic, back across the street home)
32 DB Walking Lunges
16 V-ups or PVC Pipe Situp
Monday
4 Rounds in the Pit
10-14 reps of everything
Back Attack
Roman Chair
Leg Extension
Arnold Press
Every 2 minutes for 16 minutes
175m Row
15 V Ups
Wednesday
Work up to a max Power Clean and Jerk
4 Rounds
400m Run
12 Power Cleans
12 Front Squats
Thursday
Barbell Complex
Work up to a heavy set of the following, and then do 3 sets at that weight
5 Deadlifts
3 Power Cleans
2 Front Squat
1 Power Jerk
Rest 60s-90s between sets
For Time
600m Row
50 Over the Shoulder Slam Ball Clean
40 GHD Situps
30 Thrusters 55#
20 Bench Dips
10 Pushups
Friday
Work up to a max Bench Press
20 min, 50s on, 10s rest
Box Jumps
Seated DB Press
Double Unders
Burpees
Rest
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
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
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
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
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
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
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
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
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
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
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
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
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
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)
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