Week of January 7, 2024

Monday
Part A
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 Seated Arnold Press

Part B
EMOM - 18min
Min 1: 8 Cal Row
Min 2: 150m Run
Min 3: 10 Box Jumps/14 Step Ups

Wednesday
Part A
8 sets
Farmer’s Walk with Walk Handles - To gate and back, put plates down at gate and turn around to face the other way
5 Behind Head Slam Ball Throw

Part B
AMRAP 4 min - 4 Rounds
200m Row
25 KB Swings
20 Plank KB Pull Through (total)
15 V-Ups
Max meters on the row for remaining 4 minutes
Rest 2 minutes after each AMRAP

Thursday
Part A
5 sets of 2
Split Jerk

Part B
3 Rounds for Time
12 Deadlifts 110#
8 Hang Power Cleans
12 Over bar burpees
8 Pullups

Sweaty Fridays
30min Partner AMRAP
P1:
100m KB OH Carry
11 Front Squats
7 Push Press
Plank until partner gets back

P2: 400m Run

Week of December 31, 2023

Wednesday
Part A
4 Sets
Trap Bar Carry
3 OH Slam Ball Throws

Part B
EMOM 12 min
Odd: 150m Row
Even: 15 Weighted DB Situps

Friday
Sweaty Fridays
4 sets
AMRAP 4 minutes
150m Row
35 Double Unders
25 KB Swings
15 V-Ups

Rest as needed

3 Rounds for Time
10 Deadlifts
10 DB Thrusters
10 Box Jumps
10 Pullups

Saturday
Partner Workout - split the reps between the two of you!
30 Burpees
40 DB Push Press
50 Calories Biked
60 Back Squats
50 Calories Biked
40 DB Push Press
30 Burpees

Cash Out
Coach’s Choice

Week of December 10, 2023

Monday
Part A
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 DB Fly
6 Skull Crusher or Tricep Extension

Part B
5 rounds for time:
400-meter run
10 thrusters

Wednesday
Part A
8 sets
30m Sled Pull

Part B
8 min AMRAP
12 Box Jumps (Set the height so you can jump the all)
10 Wall Balls
8 Hanging Knee Raises

Part C
Accumulate
3 minutes Wall Sit with weight
2 minutes Dead Hang

Thursday
Part A
5 sets of 2
Split Jerk

Part B
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

Sweaty Fridays
Part A
Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-elbows

Part B
3 Rounds not for time
25 GHD Situps
15 Roman Chair Back Ext
10 Chest Supported Row

Week of December 3, 2023

Monday
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 DB Seated Press
6 Lateral Raises

4 Rounds
5 Hang Cleans
40 Double Unders
5 Strict Pullups
40 Lunges (total)

Wednesday
Part A
8 sets
30m Sled Push

Part B
AMRAP 6
6 Cal Bike
6 DB Thrusters
6 Burpees

Part C
Accumulate
3 minutes Wall Sit
3 minutes weighted Elbow Plank

Thursday
10min bike or row for max cals

8min AMRAP
30 Deadlifts #115
30 Deadlifts at #135
Max Deadlifts at #155

Sweaty Fridays
Every 4 minutes for 3 sets
400m Run

5 Rounds For Time
4 Hang Power Snatches
6 Burpees Over Bar
4 OH Squats
6 TTB

Week of November 26, 2023

Monday
Max 5RM Back Squat

Every 3 minutes for 5 sets
10 DB Front Squats
8 Pullups
8 DB Facing Burpees
*Try and complete within 2 minutes

Accumulate 4 minutes of plank

Wednesday
Every 90s for 7 sets (9 min)
3 Snatches from the Hip

20min AMRAP
12 Box Jumps
15 KB Swings
18 Double Unders
400m Run

Thursday
Back Attack

Every 4 minutes for 5 sets
200m Row
14 Wall Balls
14 DB Lunges

Friday
Sweaty Fridays
Every 4 minutes for 3 sets
400m Run

5 Rounds For Time
4 Hang Power Snatches
6 Burpees Over Bar
4 OH Squats
6 TTB

Week of November 19, 2023

Monday
Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min weighted plank

For Time
400m Run
21 DB Power Clean
21 DB Shoulder to OH
400m Run
15 DB Power Clean
15 DB Shoulder to OH
400m Run
9 DB Power Clean
9 DB Shoulder to OH

Wednesday
Clean Complex
EMO2M for 18 minutes
3 Power Cleans
2 Front Squats
1 Push Jerks

AMRAP 13
9 Calories Rowed
9 Deadlifts 85#
9 TTB/Hanging Knee Raises

Friday
5x4 Back Squat
5x4 Deadlift

Turkey Tabata - 8 min
Jumping Lunges
Air Squats
Ball Slams
DB Thrusters

Saturday
Alphabet Workout

Week of November 12, 2023

Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min weighted plank

For Time - 22min Time Cap
100 Box Step Ups
80 Kettlebell Swings
60 Wall Ball Shots
40 Cal Row
20 Pullups
1 Accumulate 1 minute deadhang

Wednesday
Clean Complex
EMO2M for 18 minutes
4 Hang Power Cleans
2 Front Squats
2 Push Jerks

18min AMRAP
400m Run
4 Front Squats
4 Shoulder to Overhead
4 Burpees

Thursday
5x4 Back Squat
5x4 Deadlift

TABATA - 8 min
Jumping Lunges
Air Squats
Ball Slams
DB Thrusters

Friday
Sweaty Fridays
10-8-6-4-2-4-6-8-10
Toes to Bar
Clean and Jerks

Every 4 minutes for 4 rounds
3 min timecap
400m Row
10 Alt DB Power Snatch
10 Hanging Knee Raises

Week of October 29, 2023

Monday
Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min plank

3 rounds for time of:
25 kettlebell swings
25 push-ups

Finish with:
5 min max km on the bike

Wednesday
Clean Complex
EMOM for 12 minutes
2 Hang Squat Cleans + 2 Push Press

For Time
2-4-6-8-10-12-10-8-6-4-2
Deadlifts #95
DB Thrusters 20#
Run 400m at the end of 6, 12, and 6

Thursday
5x5 Back Squat
5x5 Bench Press
5x5 Deadlift

Friday
21-15-9
Shoulder to Overhead
Pullups

Complete as many rounds as possible in 16 minutes
20 Toes to Bar
50 Double Unders
10 Squat Cleans

Week of October 22, 2023

Monday
3-3-5-5-5-5-5
Work up to a heavy 5 Front Squats

For time:
70 Kettlebell Swings
60 Plate Ground to Overhead
50 Goblet Squats
40 Pull-ups
30 Pushups

Wednesday
Snatch Complex
5-6 sets
1 Hang Power Snatch + 1 Hang Snatch + 1 OH Squat

For time:
25 Wall Balls
1 min plank
25 Wall Balls
15 Situps
25 Wall Balls
20 V-ups
25 Wall Balls
15 Situps
25 Wall Balls
1 min Plank
25 Wall Balls


Thursday
Strength Circuit
8-10 reps - try for heavier on these
Leg Extension
Roman Chair
GHD Situp
Chest Supported Row

20 min AMRAP
750m Row
18 DB Clean and Jerk
18 Box Jumps


Friday
Sweaty Fridays!
Five rounds for time of:
50 Double Unders
30 Knees to elbows
30 Walking Lunges with Plate Overhead

TABATA - 12 minutes
Pushups
Air Squats
Cal Bike
Can go 4 minutes straight of each or alternate through

Week of October 15, 2023

Monday
3-3-2-2-1-1-1-1
Work up to a max Bench Press

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats

*Use two barbells. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.


Wednesday
Clean Complex
5-6 sets
1 Power Clean + 1 Hang Clean + 1 Front Squat

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders


Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches


Friday
Sweaty Fridays!
3 Rounds for Time
30 Wall Ball Shots
30 Sumo Deadlift High Pulls
30 Box Jumps
30 DB Push Press

AMRAP 15
18 KB Swings
15 Situps
12 Burpees

Week of October 8, 2023

Monday
5 sets

3 reps at 85% of 3RM from max Bench Press with Pause


4 rounds for time of:
Row 500 meters
50 double-unders
5 Pushups

Then,
200-ft overhead walking lunge


Wednesday
Clean Complex
5-6 sets
1 Hang Power Clean + 2 Hang Cleans + 1 Jerk

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps pullups

Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches


Friday
Sweaty Fridays!

21-15-9 reps, for time of:
Hang power cleans
Burpees

Two rounds for time of:
Row 1000 meters
50 Thrusters 35#
30 Knees to Elbows

Week of October 1

Monday
5 sets

4 reps at 82% of 3RM from last week Bench Press with Pause

Alternate with 8-10 Barbell Bent Over Row OR Chest Supported Row Machine

18min AMRAP
40 Air Squats
30 Heel Taps
20 Toes to Bar
10 Burpees
To the fence and back, double KB OH Walk

South on Cadillac > Left on Scenic > Right on Hyland > Right on Sunflower > Right on Cadillac

Wednesday
Clean Complex
5-6 sets
1 Hang Power Clean + 2 Hang Cleans + 1 Jerk

For Time
On a 25-minute clock:
Run 1.2 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches


Friday
Sweaty Fridays!
Part A
4km Row for Time

Part B
12min AMRAP
1 Strict Pullup
3 Front Squats
3 Cal Bike
1 Strict Pullup
4 Front Squats
4 Cal Bike
1 Strict Pullup
5 Front Squats
5 Cal Bike
….. Continue increasing the number of squats and calories until 12 minutes is up.

Week of September 24, 2023

Monday
Part A
5 sets

5 reps at 80% of 3RM from last week Bench Press with Pause

Alternate with 8-10 Barbell Bent Over Row OR Chest Supported Row Machine

For time:
50 GHD sit-ups or V-Ups
40 dumbbell snatches, alternating
30 pull-ups
20 push-ups
10 cleans

Wednesday
Snatch Complex
5-6 sets
1 Hang Power Snatch + 2 Hang Squat Snatch

For Time
30 Bodyweight Back Squats (reduce the load to complete these in ~3-4 sets)
1,000m Row

Finisher
Tabata - 4 min
Sumo KB Deadlifts
Lunges

Thursday
Strength Circuit - 4-5 sets
10 Deadlifts
7 Ab Rollouts with deadlift bar
10 Russian Step Ups
7 Skull Crushers


20min AMRAP
1km Bike
12 Back Squats
15 PVC Situps

Friday
Sweaty Fridays!
Part A
4km Bike for time

Part B
15 min AMRAP
25 Ball Slams
50 Double Unders
25 DB Shoulder to Overhead
50m Slam Ball Carry

Part C
6 min AMRAP
30s Plank with Knee Tucks
8 Supermans
6 Pullups
4 Burpees

Week of September 17, 2023

Monday
Part A
5 sets

5 reps at 80% of 3RM from last week Bench Press with Pause

Alternate with 8-10 Barbell Bent Over Row

Part B
Long Helen
5 Rounds
400m Run or 500m Row
21 KB Swings
12 Pullups

Wednesday
6 working sets
1 Power Snatch from Blocks
1 Squat Snatch from Blocks
1 OH Squat

4 RFT
750m row
9 Power Clean & Jerks
12 Wall Balls

Thursday
Strength Circuit
14-18 Reps
Bulgarian Split Squat/leg
Nordic Hamstring Curls
Back Attack
GHD Situp

4 Intervals
4 min AMRAP + 1 min Rest
6 DB Shoulder to Overhead
6 DB Deadlift
6 Burpees
6/side DB Snatches

Friday
Sweaty Fridays!
For Time
5 Rounds of Cindy [5 Pullups, 10 Pushups, 15 Air Squats]
5 minutes to establish a heavy deadlift
5 Rounds of Cindy

Rest as needed

AMRAP 8
7 V-Ups
10 Ball Slams
13 Double Unders

Week of September 10, 2023

Monday
5 sets
5 reps at 80% of 3RM from last week Bench Press with Pause
Alternate with 8-10 Barbell Bent Over Row

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

Wednesday
6 working sets
2 Snatches from the Blocks + 1 OH Squat - make sure to make contact at the hip and keep the bar close up your thighs!

3 rounds for time of:
50 Thrusters 35#
25 strict pull-ups
Run 800 meters

Thursday
Strength Circuit - 4-5 rounds
12-15 reps
Reverse Hyper
GHD Situp
Arnold Press
Tricep Extension

5 rounds for time of:
20 box jumps
25 kettlebell swings

Friday
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps

Rest as needed

For Time
Run 400m
1,000m Echo Bike
500m Row
1,000m Echo Bike
Run 400m

Week of September 3, 2023

We are starting new strength cycles this week! Let’s have fun with this new cycle!

Monday
5 sets
Work up to a heavy 3 reps of Pause Bench Press
Alternate with Barbell Bent Over Row

3 rounds for time of:
Kettlebell Farmers Carry, 53/35 lbs, 100 m
20 Box Jumps, 24/20 in


Wednesday
4 sets
3 Snatches from the Blocks - make sure to make contact at the hip and keep the bar close up your thighs!

5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs

Thursday
Strength Circuit - 4-5 rounds
12-15 reps
Lat Pulldowns
DB Lateral Raises
Leg Extensions
Chest Supported Row

For Time
10-20-30-20-10
Over Shoulder Slam Ball Toss
Ball Slam
Cal Row

Friday
Sweaty Fridays are back! 2 Metcons of…
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 August 27, 2023

Monday
Part A
4 Sets

8-12 Stiff Leg Deadliftt
3-5 Negative Pullups or Max Pullups

Part B
Time Cap 20 min
40-30-20-10
Ball Slams
Squat with Slam Ball
500m Row/400m Run after each and to finish

Wednesday
5x4 Strict Press
Push the weight on what you did last week at 6 reps. This is only 4 so you should be up from that. Find a max 4 reps.

Part B
AMRAP 14 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

Thursday
Part A
5 Sets
20 Weighted Lunges
20/Side booty band donkey kicks
10 Sumo Goblet Squats

Part B
6 min AMRAP
6 Calories Rowed
6 DB Push Press
6 V-Ups
Once the first 6 minutes is complete, rest 2 minutes, then repeat. Workout should take 14 minutes total with 2 minute rest between rounds.

Friday
Part A
4x10 Back Squat - last week at these. Work up to a max weight at 10 reps.

For time:
1000m Row
75 Wall Balls
50 DB Snatches
Accumulate 3 minute plank. You cannot break in the first 90s, if you do you have to restart. Once you are through the first 90s, you can break up the 2nd 90s however you want but you must accumulate 3 min of plank total.

Week of August 20, 2023

Monday
Part A
4 Sets

8-12 Stiff Leg Deadlift

3-5 Negative Pullups or Max Pullups

Part B
10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under (2x) or 4x Single Skips

Wednesday
4x6 Strict Press
Push the weight above what you did last week at 8 reps. This is 6 reps so you will be doing more weight.

Part B
10-9-8-7-6-5-4-3-2-1
Wall Balls (2x)
Cal Bike

Thursday
Part A
5 Sets
20 Weighted Lunges
20/Side Booty Band Donkey Kicks
10 Sumo Goblet Squats

Part B
For time:
Tabata for 16min
Cal Bike (4 min)
GHD Back Extension or Supermans (4 min)
Bench Press (4 min)
GHD Situps (4 min)
If you need to rest longer to transition from movement to the other movement every 4 minutes you can take an extra rest period to transition

Friday
Part A
4x10 Back Squat
Last week at 10’s. We will be maxing our 10’s next week!

Part B
4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups

Week of August 13, 2023

Monday
Part A
4 Sets

Stiff Leg Deadlift

3-5 Negative Pullups or Max Pullups

Part B
AMRAP 16
2-4-6-8-10…..
Front Squats @ 65#
Double Unders x2
Cal Row

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

Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts

Thursday
Part A
5 Sets
25ft Dumbbell Death March
12 Weighted Roman Chair

Part B
For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers 1
10 Push-ups
50 Double Unders
50 Mountain Climbers
5 Push-ups
25 Double Unders

Friday
Part A
4x10 Back Squat

Part B
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in