Week of June 9, 2024

Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 2 OH Squats
Work up to a working weight and start the EMOM there.

Part B
5 Rounds For Time
4 Snatches
8 Box Jumps
8 Push Press
4 lengths Running from the roll up door to the gate

Wednesday
5 Sets in Bodybuilding Pit
8-12 Leg Extension
8-12 Arnold Press
8-12 GHD Situps
8-12 Skull Crushers
1 min Plank

Part B
Every 3 minutes for 4 sets (12min total)
100ft Sprint
14 Alt DB Snatches
14 Lunge with DB Overhead (switch OH DB at 7)
14 Goblet Squats 35#

Friday
Partner Workout
20 Cal Bike Each (one at a time)
50 Deadlifts #115
60 Pushups
70 Double Unders
20 Cal Bike Each (one at a time)
70 Heels to Heaven
60 KB Pull Throughs
50 Sumo Deadlift High Pull #65
20 Cal Bike Each (one at a time)

Week of June 2, 2024

Monday
Part A
5 Sets
25ft Weighted Lunges
8 Weighted Hip Thrust

Part B
14 min AMRAP
15 Wall Balls
10 Pullups
5 Power Cleans 65$

Wednesday
Part A
4 Sets in Bodybuilding Pit
8 Strict Pullups
8 Lat Pulldowns
8 GHD Back Extensions 25# plate
1min Weighted Plank

Part B
EMOM x 20
Min 1: 8 Cal row or 150m Run
Min 2: 15 DB Push Press 20#
Min 3: 15 DB Bent Over Row
Min 4: 10 Burpees over DB
Min 5: rest

Friday
Part A
3 Sets
30 Cal Bike
2 min rest between sets

Rest as needed before partner workout below

In Teams of 2 for 18 minutes
1 Partner does an interval then switch
50 Double Unders
8 Thrusters 55#
12 Back Squats 55#
*Try to not put the bar down!
Bar can start from the rack.

Week of May 26, 2024

Memorial Day Monday
Half or Partner Murph
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Wednesday
Part A
5 Sets
25ft Weighted Lunges
Weighted Hip Thrust

”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

Thursday
Back Squat 5 x 6 72% - 75% - 78% - 81% - 84% - 84%

10 sets
Prowler Sprint 50ft
Rest 30s between sprints

Core Circuit 3 Rounds
12 GHD Situps
12 Weighted Back Extensions
1 min Plank

Friday
30min AMRAP Partner Workout
In teams of 2
12 Squat Cleans
20 Toes to Bar or Heels to Heaven
28 Double Unders
500m Row AND 400m Run (1 partner rows while the other runs)
*1 Person working at a time

Week of May 19, 2024

Monday
Part A
5 Sets
25ft Weighted Lunges
Weighted Hip Thrust

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

Wednesday
Part A
4 Sets
8 Strict Pullups
8 Parallette Shoot Through
8 Reverse Hyper
1min Weighted Plank

10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed

Thursday
Back Squat 5 x 6
72% - 75% - 78% - 81% - 84% - 84%

4 Rounds, 1 min per station
Lateral Knees to Elbows
Hang Squat Clean
Bike Cal
DB Thruster
Rest

Friday
Partner Workout -
30min AMRAP - Partner Wall-sits during row
250m Row
12 Goblet Squats
12 Double Unders
12 DB Snatch

Week of May 12, 2024

Monday
Part A
5 Sets
25ft DB Death March
Weighted Hip Thrust

Cash In: 400m Run
20-16-12-8-4
DB Snatch
Reverse Situp
DB Clean & Jerks
Cash Out: 100 Double Unders

Wednesday
Part A
4 Sets
8 Parallette Dips
8 Parallette Shoot Through
8 Pushups
1min Weighted Plank

4 rounds for time of:
Run, 400 m
40 Air Squats

Thursday
Back Squat 5 x 6
70% - 73% - 76% - 79% - 82% - 82%

Bike Intervals
Tabata - 8min
Bike Sprints

Friday
Partner Workout - 2 working at a time if team of 3, or 1/3 less reps for a team of 2
35min AMRAP
500m Row or 400m Run together
60 Kettlebell Swings
48 Box Jumps
36 Push Press (65#)

Week of May 5, 2024

Monday
Work up to a heavy single Bench Press

4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
15 Heels to Heaven

Wednesday
Work up to a heavy Deadlift

AMRAP 12 min
1 DB Deadlift (35's)
1 DB Squat (20's)
1 DB Push Press (20's)
2 DB Deadlift
2 DB Squat
2 DB Push Press
3 DB Deadlift
3 DB Squat
3 DB Push Press
4 DB Deadlift
4 DB Squat
4 DB Push Press
.... until time cap

You will need one set of heavier DB's for your Deadlifts and another set for your squat/push press

Thursday
Back Squat 5 x 6
70% - 73% - 76% - 79% - 82% - 82%

EMOM for 20min
Min 1: 20 Air Squats
Min 2: 10 Parallette Shoot Through
Min 3: 20s Accumulated L-Sit Hang
Min 4: 10 Russian Step Ups

Friday
10min Bike for Calories

14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (Bench Press from floor)

Week of April 14, 2024

Monday
Bench Press Drop Sets - 6 sets alternating below
Set 1: 4 reps at 85% of 1RM
Set 2: 6 reps at 70% of 1RM

EMOM16
”Hub and Spoke”
2 Rounds
After each movement, complete 10 Wall Balls
15 Hang Cleans
15 Power Cleans
15 Thrusters
15 Deadlifts
15 Push Press

Wednesday
Deadlifts - ascending waves
Use your heavy 4 from last week and multiply it by 1.1 to get your estimated 1RM for these wave %
3 reps @ 70%
2 reps @ 75%
1 reps @ 80%
3 reps @ 75%
2 reps @ 80%
1 reps @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets.

AMRAP 7
7 DB Thrusters
7 DB Deadlifts
7 Burpees
3 min rest
AMRAP 5
5 Burpees
5 DB Deadlifts
5 DB Thrusters

Thursday
6 sets
5/leg Weighted Bulgarian Split Squats
6 Heavy Chest Supported DB Rows

Tabata - 12min
Air Squats
KB Swings
Pushups
Hanging Knee Raises

Friday
8 Rounds
Max Distance Bike in 60s
Immediately into KB OH Carry to the fence and back
Rest 1.5 minute

27-21-15
Deadlifts #95
Alternate each set and end with 50 Double Unders

Week of April 7, 2024

Monday
Bench Press 6x4

EMOM14
18 Alt DB Snatches
15 Goblet Squats
12 Situps
10 Pushups

Wednesday
Deadlifts 4 x 10
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets. For this set, work up to a heavy working set and then complete the 4 sets at that weight.

EMOM6
For this EMOM, work to about 40s and then rest/transition the remaining 20s
Min 1: Deadlifts
Min 2: Hanging Knee Raises
Rest 3 Min
EMOM6
Min 1: Shoulder to Overhead
Min 2: DB Russian Step Ups
*Try and complete the same # of reps for each minute and each movement

Thursday
6 sets
4/leg Bulgarian Split Squats
6 Heavy Chest Supported DB Rows

Strength Circuit
4 rounds not for time
1 minute weighted plank
20 Russian Twists
20 Donkey Kicks
20 Bench Dips
20 Bicep Curls

Friday
6 Rounds
Max Distance Bike in 90 seconds
Immediately into KB Farmer Carry to the fence and back
Rest 1.5 minute

21-15-9
Thrusters
with a 400m run between each and at the end

Week of March 31, 2024

Monday
Bench Press 5x5

EMOM15
Min1: 10 Thrusters 65#
Min2: 7 Cal Row
Min3: Plank

Wednesday
3 Sets
Max Strict Pullup
2 min rest between

EMOM8
Min 1: Clean & Jerks (reps to about 40s - you pick load)
Min 2: Double Unders
Rest 3 Min
EMOM8
Min 1: Deadlifts (reps to about 40s - you pick load)
Min 2: Burpee Over Bar
*Try and complete the same # of reps for each minute and each movement

Friday
6 Rounds
Max Distance Bike in 2 minutes
Rest 1 minute

2 Rounds
30 Box Jumps
30 Goblet Squats
30 Hollow Rocks
30 Double Unders

Saturday
Teams of 2 in AMRAP Relay style:
30min AMRAP
3 Pullups
6 Bench Dips
9 DB Push Press
6 Cal Bike

Week of March 25, 2024

Monday
Bench Press 5x5

EMOM15
Min1: 15 Shoulder to OH
Min2: 10 Cal Row
Min3: 15 TTB/HKR

Wednesday
12-9-6-3
Strict Pullup
Bent Over DB Row

EMOM8
Min 1: KB Swings
Min 2: DB Reverse Lunges
Rest 2 Min
EMOM8
Min 1: DB Clusters (Clean + Thruster)
Min 2: Weighted Plank

Thursday
Strength Circuit - 4 sets x 12 reps of each
Seated DB Press
DB Fly
Lateral Raise
Front Raise

21-15-9
Deadlifts
Box Jumps

Friday
6 Rounds
Max Distance Bike in 2 minutes
Rest 1 minute

2 Rounds
30 Box Jumps
30 Goblet Squats
30 Hollow Rocks
30 Double Unders

Week of March 17, 2024

Monday
5 sets
8 Deadlifts (work up to a heavy set of 8)

4 Rounds
21-15-9
Hang Power Clean
Back Squat
Cash Out: Once 21-15-9 are complete, do 30 Pushups

Wednesday
15-12-9 not for time
Strict Pullup
Barbell Bent Over Row

TABATA
Coach/Athlete choice of 4 movements, 4 minutes each (8 rounds each).
Must complete all 8 rounds of the movement and then move onto the next one.

Thursday
Strength Circuit in the Pit
3 Sets
Back Attack

then

4 sets
6 Heavy DB Bench Press

AMRAP 11 min
100ft Slam Ball Carry with 30# Ball
11 Ball Slams
1 min Plank

Friday
Bike Calorie Intervals - every 4 minutes for 12 minutes
22 Calories

5 Sets within a 3 minute window
10 Calories Biked
30 Double Unders
10 Thrusters 55#
Remaining time complete as many Kettlebell Swings as possible
Rest 2 minutes

Week of March 10, 2024

Monday
5 sets
8 Deadlifts (go up from last week)
8 Heels Elevated Goblet Squat

5 Rounds
Min 1: 8 Cal Bike
Min 2: 8 Pushups + 8 V-Ups
Min 3: Max Distance Farmer Carry #35’s
Min 4: Rest

Wednesday
24-18-12 not for time
Strict Press
Strict Pullup

5 Rounds for time
12 Wall Balls
22 Lunges
12 Deadlifts (weight should be 60% of your max)
22 Double Unders

Thursday
Strength Circuit in the Pit
3 Sets
Back Attack

then

4 sets
6 Heavy DB Bench Press

AMRAP 11 min
100ft Slam Ball Carry with 30# Ball
11 Ball Slams
1 min Plank

Friday
Rowing Intervals - every 4 minutes for 12 minutes
500m Row

4 Sets within a 4 minute window
400m Run
30 Double Unders
15 Push Press 55#
Remaining time complete as many front squats as possible
Rest 2 minutes

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