Monday
5x5 Back Squat
Alternate with 6-8 Seated Arnold Press
21-15-9
Cal Row
Hang Power Cleans
Wednesday
4 sets of 6 Deadlifts
Find a heavy weight for your 6 and work at that weight
Alternate with 10-12 Lateral DB Raises
20 minutes of:
45s Holds with 15s Rest in Between
Plank
Wall Sit
Deadhang
Lunge Hold L
Lunge Hold R
Friday
5x5 Strict Press
Alternate with 10/Leg Single Leg Glute Bridge
3 Rounds for Time
35 DB Deadlifts
35 PVC Pipe Situps
400m Run
Monday
5x5 Back Squat
Alternate with 6-8 Seated DB Press
3 Rounds for time
21 DB Box Step Ups
15 Pushups
9 DB Thrusters
Wednesday
4 sets of 6 Deadlifts
Find a heavy weight for your 6 and work at that weight
Alternate with 8-10 Skull Crushers
For Time:
100 Walking Lunges
75 Situps
50 Push Jerks #45
25 Wall Balls #14
Friday
5x5 Strict Press
Alternate with 8-10 Barbell Hip Thrusts
TABATA - 16 min total
DB Bench Press
Strict Pullup
Pike Pushups
Heels Elevated Goblet Squats
Classes this week are Monday, Friday and Saturday
Monday
1 Mile Run or 1600m Row
30 KB Swings #35
30 DB Thrusters #20
30 Goblet Squats #35
30 DB Push Press #20
1 Mile Run or 1600m Row
Friday
30-20-10 Reps for Time
Calories Rowed
Back Squats #85
Deadlifts #85
Classes this week are Monday, Friday and Saturday
Monday
12 Days of Christmas
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Friday
AMRAP 30 - in teams of 2, 1 person complete a round and then switch
7 Calories Bike
14 Alternating Over Shoulder Slam Ball Toss 30#
14 Double Unders
7 Overhead Squats #55
Monday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 10 Lat Pulldowns + 10 Strict Pushups
15min AMRAP
10 Barbell Strict Press
20 Russian KB Swings
300m Row
Wednesday
5 Sets
8 Heavy DB Bench Press
4 Pullups
Rest 60s-90s between each set
EMOM x 15
Min 1: 11 Cal Bike
Min 2: 10 DB Weighted Step Ups
Min 3: 9 Pushups
Thursday
Alternating
4 sets
4 Deadlifts
8 Heels Elevated Goblet Squat
AMRAP 4
8 DB Deadlifts
8 Situps
2 min rest
AMRAP 4
8 KB Swings
8 Lunges
Friday
For Time
Row 1500m
Rest as needed before next workout
For Time
2 Rounds
400m Run
40 Thrusters #35
40 Barbell Lunges
Rest 4 minutes after the first round
Monday
Every 2 minutes for 16 minutes
2 Power Cleans + 2 Jerks
For Time
21 Front Squats
200m Double DB Farmer Carry
15 Front Squats
150m Double DB Farm Carry
9 Front Squats
100m Double DB Farm Carry
Wednesday
5 Sets
10 Heavy DB Bench Press
5 Pullups
Rest 60s-90s between each set
3 Rounds for Time
30 OH Lunges with Plate
20 DB Clean & Jerks
30 KB Pull Through Planks
20 DB Snatches
Thursday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 10 Lat Pulldowns + 10 Strict Pushups
15min AMRAP
10 Barbell Strict Press
20 Russian KB Swings
300m Row
Friday
Part A
Every 90s for 12 minutes
4 Tempo Back Squats - 3s descent, 1s pause, 2s ascent
5 RFT
8 Deadlifts 135#
12 Situps
16 Ball Slams
20 Double Unders
Monday
Part A
Work up to a heavy complex then complete sets there
Every 2 minutes for 14 minutes
1 Clean Deadlift + 2 Squat Clean + 1 Jerk
Part B
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed
Wednesdsay
Part A
5 Sets
8-10 Heavy DB Bench Press
5 Pullups
Rest 1 min - 90s between each set
Part B
EMOM 18 - aim for ~30s of work each minute
MIn 1: 8 Back Squats with ~ 60% (last 4 reps of each set should be challenging)
Min 2: 30s Plank
Min 3: 8/arm Bent over DB Row
Thursday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 5 DB Flys + 5 Lateral Raises + 5 Front Raises + 5 Arnold Press
Part B
2 Sets
1500m Row
Rest 3 minutes after each set
Friday
Part A
5 Sets
40ft DB Death March
8 Narrow Stance Heels Elevated Goblet Squat with heavy KB or DB
Part B
Complete 2 minutes of work every 3 minutes for 7 sets
8 Cal Bike
In remaining time complete max set of situps
Monday
Work up to a heavy complex then complete sets there
Every 2 minutes for 12 minutes
1 Snatch Deadlift + 1 Power Snatch + 2 OH Squat
18 min AMRAP
15 Ball Slams
30 DU
15 Russian Twists per side (with Slam Ball)
30 DU
15 Goblet Squats
Wednesday
5 Sets
8-10 Heavy DB Push Press
5 Pullups
Rest 1 min - 90s between each set
3 Rounds
400m Run
18 KB Swings
9 Bench Dips
Friday
EMOM 10
Min 1: 10 Box Jumps
Min 2: 10 Pushups
Rest 2-3 min
EMOM 10
Min 1: 10 Arnold Press
Min 2: 10 V-Ups
Rest 2-3 min
EMOM 10
Min 1: 10 Hollow Rocks
Min 2: 10 Bulgarian Split Squats (total)
Monday
Work up to a heavy complex then complete sets there
Every 1 minute for 8 minutes
1 Clean + 1 FS + 1 Jerk
20min AMRAP
15 cal bike
30 DU
15 Pushups
30 Walking DB Lunges
16 alt DB Snatches
Wednesday
EMOM14
Min 1: 5 Strict Press
Min 2: 5 Pullups
5 Rounds
100ft Heavy Farmer KB Carry
18 Box Jumps
100ft OH KB Carry
18 Ball Slams
Thursday
Deadlift
Work up to a max Deadlift
Every 3 minutes for 6 sets in a 90s window
200m Row
Max set of Front Squats in remaining time
Friday
7 sets of 3 reps
Heavy Push Jerks
In a team of 3, complete a 20 min AMRAP of the following, with 2 athletes working at a time:
400m Run together
60 DB Bench Press (total)
60 Wall Balls
Monday
Work up to a heavy complex and then complete sets at that.
Every 2 minutes for 14 minutes
2 Squat Clean + 2 Jerk
4 min AMRAP
400m Run
in remaining time as many box jumps/step ups as possible
Rest 2 minutes
4 min AMRAP
500m Row
in remaining time as many situps as possible
Rest 2 minutes
4 min AMRAP
50 Double Unders
12 Pushups
Wednesday
Max Bench Press
5-5-3-2-1-1-1 until Max
For Time:
30 Walking Lunges
5 Squat Cleans
30 Walking Lunges
10 OH Squats
30 Walking Lunges
15 Hang Power Cleans
30 Walking Lunges
20 Back Squats
30 Walking Lunges
Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%
For Time
60 Abmat Situps
50 Alt DB Snatches
40 Wall Balls
30 Russian Twist (touch both sides =1)
20 Pullups
Friday
Choice of Strength
5 sets of 4-8 Reps
Barbell Movement
Alternate with 45s plank
3 Rounds For Time
15 Push Press
15 Toes to Bar or Reverse Situp
Monday
Work up to a heavy complex
Every 2 minutes
1 Squat Clean + 2 Front Squat + 1 Jerk
5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs
Wednesday
Bench Press - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
For time:
75 Goblet Squats
75 Push-ups
75 Sit-ups
75 Over Shoulder Med Ball Toss
Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%
10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under
Friday
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row
5 RFT - 20 min Time cap
18/15 Cal Bike
15 OH Squats 55/85
Monday
Front Squat - E2M for 14 minutes
5 @ 80%
3 @ 85%
3 @ 85%
1 @ 95%
1 @ 97%
1 @ 100%
4min AMRAP
21 Bench Press #55
21 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Rest 4 min
4min AMRAP
15 Bench Press #65
15 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Rest 4 min
4min AMRAP
9 Bench Press #75
9 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Wednesday
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Shoulder Taps
Candlesticks
Bicycles
For time:
750m Row
40 Box Jumps 20"
25 DB Push Press #25
500m Row
30 Box Jumps
20 DB Push Press
250m Row
20 Box Jumps
10 DB Push Press
Thursday
Deadlift - E2Min
8 @ 68%
8 @ 70%
5 @ 80%
5 @ 82%
3 @ 85%
3 @ 85%
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Bench Press
Friday
5-6 Sets
6 Push Jerks
Pistol Skill Work
4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Unders
Rest 1 min
Monday
Front Squat - E2M for 14 minutes
5 @ 75%
5 @ 80%
5 @ 80%
3 @ 85%
3 @ 90%
3 @ 93%
1 @ 97%
10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under (2x reps)
Wednesday
Arm Intervals 3 Rounds, 30 seconds on, 15 seconds off
Bicep Curls
Skull Crushers
Pullup Negatives
Lat Pulldowns
4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups
Thursday
Deadlift - E2Min
8 @ 68%
8 @ 70%
5 @ 75%
5 @ 80%
3 @ 82%
3 @ 82%
10-9-8-7-6-5-4-3-2-1
Wall Balls
Cal Bike
Friday
5-6 Sets
6 Push Jerks
2 Turkish Getups
4 rounds for time of:
Run, 400 m
50 Air Squats
Monday
Front Squat - E2M for 14 minutes
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
1 @ 92%
1 @ 92%
1 @ 94%
10 min EMOM
Even: 6-8 Pullups
Odd: 6 Hang Cleans
Rest 2 min
10 min EMOM
Even: 8 Shoulder to Overhead
Odd: 12 Situps
Wednesday
EMOM for 18 min Alternating
10-12 DB Bench Press
8-10 DB Tricep Extensions
10-12 Heavy DB Shrugs
AMRAP 14 minutes
5 Deadlifts (heavy)
40 Double Unders
5 Burpees Over Bar
Thursday
Deadlift - E2Min
8 @ 68%
8 @ 70%
5 @ 75%
5 @ 80%
3 @ 82%
3 @ 82%
21-15-9
Wall Balls
Cal Bike
Abs - Coaches Choice
Friday
Strength Circuit
5 Rounds, 12-15 reps of each
Seated DB Press
Heels Elevated Goblet Squat
Banded Hamstring Curl
Pushups
4 Rounds
Minute 1: 50ft Shuttle Sprint
Minute 2: KB Swings
Minute 3: Weighted Lunges
Minute 4: Bench Dips
Minute 5: Rest
Monday
Front Squat - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
For time: 14 min Time Cap
50 Jumping Squats
400m Run
30 TTB or V-Ups
20 Pike Pushups
100m Farmer Carry 35#
*in remaining time, max Pullups
Wednesday
EMOM for 18 min Alternating
8-10 DB Bench Press
8-10 Skull Crushers
30s Copenhagen Plank
AMRAP 15
400m Run
7 Power Cleans #55
5 Push Press #55
Thursday
Deadlift - E2Min
8 @ 65%
8 @ 68%
5 @ 72%
5 @ 75%
3 @ 80%
3 @ 80%
Not for Time
4 Rounds
100ft OH KB Carry
100ft Farmer Carry
30 Weighted Lunges
15 Good Mornings
Friday
Strength Circuit
40s on / 20s off
Alternating Donkey Kicks with band at knees
Glute Bridge with band at knees
Weighted Plank
Evil Wheels or Barbell Roll Out
AMRAP 12 min
3 Rounds
15 Cal Row
15 Ball Slams
15 Box Jumps
15 Hanging Leg Raises
*once 3 rounds is complete, row as many calories as possible until 12 minutes is complete
Wednesday
Front Squat - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
For time: 14 min Time Cap
50 Jumping Squats
400m Run
30 TTB or V-Ups
20 Pike Pushups
100m Farmer Carry 35#
*in remaining time, max Pullups
Thursday
EMOM for 20 minutes (10 sets each)
12 Seated DB Press
12 Chest Supported Row
8 sets
Go every 3 mins:
Assault Bike: 0.4 mi
Each for time.
Friday
Strength Circuit
35s on / 25s off
Weighted Glute Bridge
Russian Twists
DB Death March
Back Extensions/Superman
As many reps as possible in 12 mins of:
1 Deadlifts, 185/125 lbs
1 Push Press
2 Deadlifts, 185/125 lbs
2 Push Press
3 Deadlifts, 185/125 lbs
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.
MONDAY
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
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.
Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
WEDNESDAY
Deadlift Progression
Every 2 minutes for 14 minutes
2 Deadlifts - work up to a maximal two
3 RFT
500m Row
21 Ball Slams 20/30
15 DB Push Press 25/35
9 Box Jumps 20/24
THURSDAY
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats
Row 2km
rest 4 minutes
Row 1km
FRIDAY
With a Partner, complete the following
3 Rounds
50 Wall Balls
400m Run (with 20# Slam Ball)
50 Ball Slams
400m Run
50 Situps throwing ball to each other at the top of each situp
MONDAY
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
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 - 16 min
KB Suitcase Carry
KB Pull Through
KB Swings
Goblet Squats
WEDNESDAY
Deadlift Progression
Every 2 minutes for 14 minutes
2 Deadlifts
10-9-8-7-6-5-4-3-2-1
Wall Balls
Cal Bike
THURSDAY
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats
Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Russian Twists (2 touches = 1)
Deadlifts
FRIDAY
Sprint Intervals
10 sets
~50m Sprints (length of building)
Interval Sled Sprints
8 sets
~25m Sled Sprints (in our parking lot)
Not for time, 2 rounds in the bodybuilding pit
25 weighted situps
1 min weighted plank
25 weighted Back Extensions on roman chair or GHD
1 min wall sit
25 Skull crushers
Monday
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
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.
3 Rounds - aim for about 40s of work and to stick with the same number of reps each round
Minute 1: Box Jumps
Minute 2: Thrusters #65
Minute 3: Pullups
Minute 4: Double Unders
Minute 5: Rest
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
4 Deadlifts
Every 5 minutes for 4 sets
Complete the following in 4 minutes, rest the additional minute
Gate and back KB Farmer Carry
Gate and back KB OH Carry (double)
10 Pushups
12 Walking Lunge with OH Plate 25#
in remaining time, max calories biked
Thursday
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats
4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups
Friday
Choose your own adventure
~26 Minutes Total
Cash In: 750m Row
then
At 4 minutes, 18 min EMOM begins
Pick 1 from:
Back Squats
Russian Step Ups
Weighted Lunges
Pick 1 from
Situps
Heels to Heaven
TTB/HKR
Pick 1 from
Double Unders
Box Jumps
Burpees
at 22minutes
Cash Out: 750m Row
Monday
Olympic Lifts
6 Sets - Every 2 Minutes
1 Hang Snatch from the knee
Work up to a maximal weight.
EMOM - 12 min
Min 1: 12 steps DB Death March
Min 2: 16 Seated DB Press
Min 3: 16 Heels to Heaven
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
4 Deadlifts
Every 3 minutes for 5 sets
9 Front Squats at 70% of max FS
6 Pullups
21 Russian Twists (42 touches)
in remaining time, complete as many Double Unders as possible
Thursday
Bench Press Progression
Every 90s for 9 Sets
2 Bench Press @ 85%
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts
Back and Lower Body Stretches led by coach
Friday
Partner Workout
Rowing Races
7 Races to 500m Row - set distance to clock time
After each race
First Place rests
Second Place completes 5 Burpees
Third Place completes 5 Turkish Getups
Coach determine if 4th place is necessary and selects 'punishment'