Week of March 3, 2024

Monday
5 sets
8 Deadlifts (go up from last week)
8 Jumping Lunges

5 Rounds
Min 1: 12 Deadlifts
Min 2: 8 Cal Row
Min 3: 20 Supermans
Min 4: Rest

Wednesday
Strength Circuit in the Pit
3 Sets
Back Attack

then

3 sets
8 Heavy DB Bench Press

TABATA - 12 min
V-Ups
Double Unders
DB Thrusters
DB Pushup + Row L + Row R

Thursday
21-15-9 not for time
Strict Press
Strict Pullup

AMRAP 12 min
8 Hang Squat Cluster
8 Pushups
8 Box Jumps

Friday
Rowing Intervals - every 3 minutes for 12 minutes
400m Row

5 Sets within a 3 minute window
Building Run
25 Russian KB Swings
15 Shoulder to Overhead 45#
Remaining time complete as many back squats as possible
Rest 2 minutes

Week of February 25, 2023

Monday
5 sets
8 Deadlifts (go up from last week)
8 Rear Foot Elevated Split Squats/Leg

5 Rounds
Min 1: 15 Box Jump Overs
Min 2: 40 Double Unders
Min 3: 15 DB Clean & Jerks
Min 4: Rest

Wednesday
Strength Circuit
5 Rounds
12-14 Reps
Chest Supported Row
Roman Chair
Leg Extension
Bicep Curl & Press

‘Helen’
400m Run
21 KB Swings
12 Pullups

Thursday
21-15-9 not for time
Strict Press
Strict Pullup

AMRAP 16 min
10 Deadlifts
15 Situps
20 Ball Slams

Friday
Rowing Intervals - every 2 minutes for 10 minutes
300m Row

Partner Workout
10 Rounds Total / 5 Each
’You Go, I Go’
8 Burpees Over DB
12 Alt DB Snatch
8 Cal Bike

Week of February 18, 2024

Monday

4 sets

8 Deadlifts

8 Weighted Lunges/Side

5 Rounds

Min 1: Wall Balls

Min 2: Bike

Min 3: Plank

Rest

Wednesday

Strength Circuit

5 Rounds

12-14 Reps

Chest Supported Row

GHD Situps

Lat Pulldown

Bent Over DB Row

4 Rounds

500m Row

15 Front Squats #75

Thursday

21-15-9

Unbroken Back Squats at 60%

10 min time cap

Then

3 sets

25 GHD Situps

25 Roman Chair Back Extensions

Friday

Rowing Intervals - Start every 3 minutes

500m

400m

300m

200m

100m

12 min AMRAP

8 Pullups

16 Russian KB Swings

8 50’ Shuttle Run

Week of February 11, 2024

Monday
Part A
Squat
Work up to a heavy single Back Squat

Part B
Every 3 Minutes for 18 minutes (3 sets of each):
Set 1: 500m Row
Set 2: 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 10 Burpees over Bar


Wednesday
Part A
Every 90s for 9 minutes
4 Strict Press

Part B
5 Rounds
400m Run
12 Thrusters 65#
9 Heavy Ball Slams 30#

Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps

Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg

Friday
Shoulder and Hip Mobility for 15 minutes

Warmup

Partner workout
30 min AMRAP - one partner working at a time
50 Calorie Row
40 Double Unders (each)
30 DB Snatch
20 Pullups
1 min plank (together)

Week of February 4, 2024

Monday
Part A
Squat & Press
5 Tempo Back Squats 3s down + 2s pause +1s up

Part B
Every 3 Minutes for 18 minutes (3 sets of each):
Set 1: 400m Run
Set 2: 20 Box Jumps, 15 KB Swings, 10 Pushups


Wednesday
Part A
5 Sets - every 2 minutes
2 Clean and Jerks

Part B
AMRAP 15 minutes
20 Double Unders
1 Clean and Jerk, start at 50% and every set increase by 5-10lbs. Once you have reached your heaviest that you can continue to do, keep at that weight through the remaining time.

Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps

Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg

Friday
Ankle and Hip Mobility for 15 minutes

Warmup

Partner workout
”You go, I go”
AMRAP 25 min
5 Power Cleans
7 Toes to Bar
11 Wall Balls
100ft 30lb Slam Ball Carry

Week of January 28, 2024

Monday
Part A
Squat & Press
4 Tempo Back Squats 3s down + 2s pause +1s up
10-12 Bent Over Rows
10-12 Shoulder Shrugs

Part B
EMOM 20
Min 1: Hanging Knee Raises
Min 2: Pushups
Min 3: Hang Clean
Min 4: 50ft Shuttle Run


Wednesday
Part A
5 Sets - every 90s
3 Heavy Thrusters

Part B
Every 3 minutes for 7 sets:
40 Double Unders
20 Kettlebell Swings
10 Deadlifts #115


Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps

Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg

Friday
Shoulder and Hip Mobility for 15 minutes

Warmup

Partner workout
4 Sets each
500m Row
- immediately into -
”You Go, I Go”
4 Rounds Each
5 Front Squats #65
8 Burpees
11 Box Jumps 20”

Week of January 21, 2024

Monday
Part A
Squat & Press
4 Tempo Back Squats 3s down + 2s pause +1s up
Sub maximal set of heavy DB Bench Press

Part B
EMOM 18
Min 1: 18 KB Swings 35#
Min 2: 18 Reverse Lunges
Min 3: Kipping Pullups for 40s - try and pick one number and stick with that number

Wednesday
Part A
5 Sets
Gate and back
KB or DB OH Carry
8 DB Fly
8 Lateral Raise
8 Front Raise

Part B
Every 3 minutes for 5 sets:
10 Thrusters 65#
10 Pushups
10 cal Bike

Thursday
Part A
40s of work, 20s of rest - 15 min
DB RDL’s
DB Rear Foot Elevated Split Squats
Pullups

Part B
AMRAP 10
7 Hang Power Cleans
14 Balls Slams
21 Double Unders

Friday
Shoulder and Hip Mobility for 15 minutes

Warmup

Partner workout
25min AMRAP - partner completes one round, then switch
5 Bench Press @ 80% of max
7 Burpees Over Bar
5 Clusters 55#

Week of January 14, 2024

Monday
Part A
Squat & Press
4 Tempo Back Squats 3+2+1
Sub maximal set of DB Press at 15lbs

Part B
EMOM - 18
Min 1: 15 Wall Balls
Min 2: 6 cal Bike
Min 3: Kipping Pullups for 40s - try and pick one number and stick with that number

Wednesday
Part A
4-5 Sets
1 Length of building and back 30lb Slam Ball jog
Trap bar walk gate and back, load as needed
5 Ball Slams with 30# Ball

Part B
Buy-in 500m Row
Immediately into
3 RFT
20 Situps
20 Walking Lunges total
20 Kettlebell Swings
Immediately into 500m Row

Thursday
Part A
40s of work, 20s of rest - 15 min
Deadlifts
Russian Step Ups
Pullups

Part B
15 Cal Bike
84 Single Unders
21 DB Push Press
11 Cal Bike
45 Single Unders
15 DB Push Press
9 Cal Bike
36 Single Unders
9 DB Push Press

Friday
Hip and Back Mobility for 15 min

Warmup

AMRAP 23
400m Run
9 Back Squats
50 Double Unders
7 Hang Power Cleans

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