Week of August 4, 2024

Monday
Olympic Lifts
6 Sets - Every 2 Minutes
2 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.

TABATA - 16min
Air Squats
Pushups
Situps
Pullups

Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
5 Deadlifts

Every 4 minutes for 6 sets
Complete the following in 3 minutes (reminaing minute is rest)
14 DB Shoulder to Overhead
7 Bench Dips
Max Calories Rowed

Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 80%"

5 Rounds for Time - 20min Timecap
30 DB Walking Lunges
20 TTB or Hanging Knee Raises
10 Squat Cleans #65

Friday
Partner Workout - altering rounds

14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Bench Press

Week of July 28, 2024

Monday
Olympic Lifts
6 Sets - Every 2 Minutes
3 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.

EMOM for 16 minutes
Min 1: Farmer Carry ~40s 44#'s
Min 2: 18 Ball Slams
Min 3: 40s Wall Sit (add weight if weightless is too easy)
Min 4: Rest

Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
5 Deadlifts

21-18-15-12-9
KB Pull Throughs
Back Squats #75
DB Push Press

Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 75%"

2 Rounds
500m Row
40 Double Unders
30 KB Swings 35#
20 Alt DB Snatches 20#
10 Box Jumps 20"

Friday
Partner Workout - Alternate Rounds

30min AMRAP
5 Hang Power Cleans
4 Burpees Over Bar
3 Hang Power Snatches
5 Calories Bike

Week of July 21, 2024

Monday
Olympic Lifts
6 Sets - Every 2 Minutes
3 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
6 Deadlifts

"Nancy"
5 Rounds for Time
400m Run
15 OH Squats 65#
Time Cap 20min

Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 73%

"Fran"
21-15-9
Thrusters 65#
Pullups

Friday
20 minutes of stretching to begin class

Partner Workout
Alternating Helen
3 Rounds for Time each, altering rounds with partner
400m
21 KB Swings
12 Pullups

Week of July 14, 2024

Monday
Olympic Lifts
6 Sets - Every 2 Minutes
3 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.

Fight Gone Bad
3 Rounds
Min 1: Wall Balls
Min 2: SDHP
Min 3: Box Jumps
Min 4: Push Press
Min 5: Row Calories

Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
6 Deadlifts

Karen
150 Wall Balls for time

Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 70%

Jackie
1000m Row
50 Thrusters
30 Pullups

Friday
Partner Workout
For Time
20 Push Press 75#
40 Front Squats 75#
60 Calories
80 KB Swings 35#
60 Calories
40 Front Squats
20 Push Press

Week of July 7, 2024

Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches
Work up to a heavy 2 Hip Snatches while maintaining technique.

2 Rounds
500m Row
40 Ait Squats
30 Situps
20 Pushups
10 Pullups

Wednesday
Upper Body Accessory
7 Sets in Bodybuliding Pit
5 Pushups (work on maintaining perfect position and progressing from your knees to your toes. If these are easy, add a weight plate to your back)
7 Arnold Press
5 Seated DB Press
7 Chest Supported Row

5 Rounds
500m Row
15 Overhead Squats

Thursday
Strict Press Progression
Maximal Strict Press
Work up to a heavy Strict Press
alternate with 8 Bent Over DB Row

"DT"
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Friday
Partner Workout
Alternating Minutes for 14 minutes (P1 goes on 0:00, P2 goes on 1:00, complete both 10 thrusters and 10 kettlebell swings within your minute, each person does 7 rounds)
10 Thrusters 55#
10 Kettlebell Swings

Rest 4 minutes - add weight to your bar for deadlifts

Alternating Minutes for 14 minutes (P1 goes on 0:00, P2 goes on 1:00)
10 Deadlifts 95#
10 KB Pull Throughs

Week of June 30, 2024

Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 1 OH Squats
Work up to a working weight and start the EMOM there. Use the same weight or slightly heavier than last week.

5 Rounds
300m Row
12 Power Cleans
10 Push Jerks
8 Back Squats
6 PVC Situps

Wednesday
Lower Body Accessory
7 Sets - in Bodybuilding Pit
5/leg DB Lateral Lunge
5 Heavy Goblet Squats
5 Banded Hamstring Curl
20 Calf Raises

Every 3 minutes x 5 Sets
20 Box Jumps
20 Wall Balls

Thursday
Strict Press Progression
3x3 Strict Press
alternate with 8 Bent Over DB Row

Friday
Partner Workout
In Teams of 2
400m Run/400m Row together
40 Hang Power Cleans
400m Run/400m Row together
40 Front Squats
400m Run/400m Row together
40 Push Jerks
400m Run/400m Row together
40 V-Ups

Week of June 23, 2024

Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 1 OH Squats
Work up to a working weight and start the EMOM there. Use the same weight or slightly heavier than last week.

14 min AMRAP
15 Wall Balls
10 Supermans
5 Hang Cleans

Wednesday
Upper Body Accessory
7 Sets in Bodybuliding Pit
7 Skull Crushers
7 Double Bicep Curl
5 Strict Pullups
5 Chest Supported Row

EMOM x 18
Min 1: 12 TTB or 16 Hanging Knee Raises
Min 2: 12 Deadlifts 95#
Min 3: Slam Ball Carry 30# to end of building and back

Thursday
Strict Press Progression
4x4 Strict Press
alternate with 8 Bent Over DB Row

Every 3 minutes x5
16 Calories Biked
8 Push Press 65#

Friday
Partner Workout
10 Rounds Total / 5ea
100ft Farmer Carry
8 DB Clean & Jerks 20#
12 Supermans
8 DB alt Snatches
12 Pullups

Week of June 16, 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. Use the same weight or slightly heavier than last week.

Evert 4 minutes x 5 sets
200m Run
15 Thrusters
8 Burpees Over Bar

Wednesday
Lower Body Accessory
7 Sets - in Bodybuilding Pit
5/leg Bulgarian Split Squats
5 Heavy Leg Extensions
5 Reverse Hyper

21-18-15-12-9
Back Squats
Toes to Bar or V-Ups

Thursday
Strict Press Progression
5x5 Strict Press
alternate with 8 Bent Over DB Row

EMOM for 15 minutes
Min 1: 50 Double Unders
Min 2: 20 Russian KB Swings
Min 3: 15 Pushups

Friday
Partner Workout
Alternating Rounds for 26 minutes
P1: 30 Double Unders
5 Hang Power Snatches
15 Box Jumps
P2: 400m Row

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