Week of August 6, 2023

This week’s warm-up
3 Rounds
14 Lunges
14 Wall Balls
7 Pushups
7 Good mornings
Max Strict Pull-ups (unassisted) OR 3 negative pull-ups
Max Deadhang

Monday
Part A
4 Sets
6 Stiff Leg Deadlift
3-5 Negative Pullups

Part B
4 rounds for time of:
100m Kettlebell Farmers Carry, 53/35 lbs
14 Power Clean & Jerks, 115/75 lbs
7 Burpees

Wednesday
4x8 Strict Press
Work up to a heavy weight and then complete your sets at that weight

45s on, 15s off for 24 minutes
DB Thrusters
Double Unders
DB Lunges
Cal Row or Bike

Thursday
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps

Part B
5 rounds for time of:
3 Wall Walks
21 Russian Kettlebell Swings, 53/35 lbs
18 Goblet Squats, 53/35 lbs

Friday
4x10 Back Squat

Complete as many rounds as possible in 18 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows
Run, 400 m

Week of July 9, 2023

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

Part B
30 min AMRAP
1000m Row
30 Box Jumps
20 DB Thrusters 20#
10 Renegade Row with Pushup

Wednesday
Warm-up - 3x
15 KB Swings
15 Ball Slams
15 Goblet Squats
10cal bike

Strength Circuit 1 - 4 rounds
10-12 Seated Arnold Press
10-12 Lat Pulldowns
10-12 Chest Supported Row
10-12 Weighted Roman Chair

Strength Circuit 2 - 4 rounds
10-12 Leg Extension
10-12/leg Bulgarian Split Squats
10-12/leg Weighted Lunge
10-12 Weighted Glute Bridge

Finisher: 10 minutes of cardio. Can be on the bike, rower, or walking/running

Thursday
Part A
5-6 Sets
2 Hang Power Cleans
Work up to a moderately heavy weight in your first 3 sets, then do the last 2-3 sets at the heavy weight

Part B
4 Rounds (20min workout)
1 min Ball Slam
1 min Double Unders
1 min Russian Step Ups
1 min Alt DB Snatch
1 min rest

Friday
Part A
4 Sets
10 Back Squats - go as heavy as possible. Work up to your working weight and then start your 4 sets there.
Rest as needed between sets

Part B
4 Rounds
20 Reverse Crunches
40 Double Unders
20 Back Squats 95/65

Saturday
Teams of 2 - break up the reps however you want as a team. Must complete one movement then move onto the next.
1 mile run together or 2000m row rowed at the same time (both complete the full amount) (can be broken up so one person rows and one person runs on the same team)
50 Burpees
60 Box Jumps
70 Goblet Squats
80 Situps
90 KB Swings
100 DB Push Press

Week of June 18, 2023

Monday
5 Sets
2 Hang Cleans + 1 Jerk

4 Rounds For Time
150 Single Skips
20 Box Jumps
20 DB Snatches
20 Single Arm DB Overhead Squat (10 & 10)

Wednesday
4 Sets
3 Deadlifts (increase from last week!)
3-5 Pullups

For Time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Cal Bike
Pushups
Lunges

Thursday
Every 2 minutes for 12 minutes
4 Push Press
8 DB Bent Over Row

For Time
Accumulate 2500lbs of Push Pressing
Every minute complete 6 Situps

Friday
4 sets
6 Tempo Back Squats (increase weight from last week)
4 Strict Pullups

25min AMRAP
1 Mile Run for time
then immediately into
2,3,4,5… until time is up
Hang Power Cleans
Burpee Over Bar
DB Glute Bridge

Week of June 11, 2023

Monday
4-5 Sets
10-14 Reps each
Roman Chair
Curl & Press
Strict Pullup
Lat Pulldown

For Time
Accumulate 8000lbs of deadlifting
Every minute complete 8 DB Push Press

Wednesday
4 Sets
3 Deadlifts (increase from last week!)
8 Weighted Barbell Glute Bridge

For Time
21-15-9-15-21
Goblet Squats
Calories Rowed
Toes to Bar or V-Ups

Thursday
Every 2 minutes for 12 minutes
4 Push Press
8 DB Bent Over Row

For Time
50-40-30-20-10
Jumping Lunges
Situps

Friday
4 sets
6 Tempo Back Squats (decrease reps, increase weight from last week)
4 Strict Pullups

4 Rounds For Time
400m Run/500m Row
22 Alternating Single Arm DB Clean and Press
11 Box Jumps

Week of June 4, 2023

Monday
Strength Circuit
4-5 Sets
10-14 Reps
Seated Press
Chest Supported Row
GHD Situp
Roman Chair

For Time:
Accumulate 4000lbs of squatting
Every minute complete 10 KB Swings

Wednesday
4 Sets
3 Deadlifts (increase from last week!)
8 Weighted Barbell Glute Bridge

4 rounds
9 Deadlifts
3 Power Cleans
9 Box Jumps
1 min Plank

Thursday
Every 2 minutes for 12 minutes
4 Push Press
8 DB Bent Over Row

4-8-12-16-20-16-12-8-4
DB Thrusters
Double Unders
PVC Pipe Situp

Friday
4 sets
8 Tempo Back Squats (decrease reps, increase weight from last week)
4 Strict Pullups

10min FU
Max Cals on the bike in 10 minutes

Week of May 29, 2023

Monday
3 mile run for time (Costa Mesa 5k prep)

OR

AMRAP 25
18 Cal Bike
9 Back Squats
18 Alternating DB Snatches
9

Wednesday
4 sets
10 Tempo Back Squats
4 Strict Pullups

18min AMRAP
2, 4, 6. 8, 10…
Calories Rowed
Single Arm DB Lunges (total)
Pushups

Thursday
4-5 Sets
2 Split Jerks - work on increasing from last week

For Time
30-20-10-5
Barbell Lunges
Knees to Elbows
KB Swings

Friday
3 Sets
4 Deadlifts (increase from last week!)
8 Weighted Barbell Glute Bridge

5 Rounds
10 Burpee Box Jump Over
10 Push Press 85/55
10 OH Squats (same bar as push press)
10 PVC Situps or GHD Situps

Week of May 21, 2023

Monday
2 mile run for time

then
Strength Circuit
Tabata Set
V-Ups
Russian Twist
Supermans
Plank

Wednesday
4 sets
10 Tempo Back Squats
4 Strict Pullups

12-10-8-10-12
Dumbbell Cleans
16 Cal Row after each set of cleans

Thursday
4-5 Sets
2 Split Jerks

AMRAP 16
1-2-3-4-5-6-7-8…..
Box Jumps
Single Arm DB Press Right
Single Arm DB Press Left
Double Unders

Friday
3 Sets
5 Deadlifts
8 Weighted Barbell Glute Bridge

5 Rounds
Min 1: Toes to Bar
Min 2: Walking Lunges
Min 3: Pushups
Min 4: Wall Balls
Min 5: Rest

Week of May 14, 2023

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

Week of May 7, 2023

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

Week of April 23, 2023

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

Week of April 16, 2023

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

Week of April 9, 2023

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

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