Week of November 19, 2024

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

Week of November 3, 2024

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

Week of October 20, 2024

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

Week of October 13, 2024

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

Week of October 6, 2024

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

Week of Sept 22, 2024

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

Week of September 15, 2024

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

Week of September 8, 2024

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.

Week of September 1, 2024

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

Week of August 25, 2024

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

Week of August 18, 2024

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

Week of August 11, 2024

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'

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