Saturday May 21, 2022
In House Competition
Wednesday May 18, 2022
Power
A. Every 90 sec for 15 Min: (10 Sets)
5 Strict Ring Row (Holding 2 Sec at top, touching chest)
B. 0:00-7:30
For Time:
5-4-3-2-1
Wall Walks
*100M Run after each set of Wall Walks.
7:30-15:00
10-8-6-4-2
Strict Pull Up
*30Ft HS Walk after each set.
C. Optional Additional Work:
Accumulate 5 Min In FLR In Rings
Strength
A. Every 90 sec for 15 Min: (10 Sets)
5 Strict Ring Row (Holding 2 Sec at top, touching chest)
B. 0:00-7:30
For Time:
5-4-3-2-1
Wall Walks
*100M Run after each set of Wall Walks.
7:30-15:00
10-8-6-4-2
Strict Supinated Pull Up
*30 sec HS Hold after each set.
C. Optional Additional Work:
Accumulate 5 Min In FLR In Rings
Lean
A. Every 90 sec for 15 Min: (10 Sets)
5 Strict Ring Row (Holding 2 Sec at top, touching chest)
B. 0:00-7:30
For Time:
5-4-3-2-1
Wall Walks
*100M Run after each set of Wall Walks.
7:30-15:00
10-8-6-4-2
Tough Ring Rows
*30 sec Dumbbell/ Kettlebell OH Hold
C. Optional Additional Work:
Accumulate 5 Min In FLR In Rings
Tuesday May 17, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
1 Hang Squat Snatch+ 1 Squat Snatch
B. "Randy"
For Time:
75 Snatches (75/55)
C. Optional Additional Work:
60 Sec Sorenson Hold (Add weight if possible) X 3
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
2 Snatch Pulls
B. For Time:
75 Snatch Grip Deadlifts (135/95)
C. Optional Additional Work:
60 Sec Sorenson Hold (Add weight if possible) X 3
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
10 Sumo Kettlebell Deadlifts
B. For Time:
75 Kettlebell Swings
C. Optional Additional Work:
60 Sec Sorenson Hold (Add weight if possible) X 3
-rest as needed-
Monday May 16, 2022
Power
Complete the following:
0:00-1:30
200M Run
*In Remaining Time AMRAP Wall Balls (20/14)
1:30-3:00
Rest
3:00-4:30
25/20 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
4:30-6:00
Rest
6:00-7:30
30/20 Cal AB
*In Remaining Time AMRAP Double Unders
7:30-10:00
Rest
X 3
Strength
Complete the following:
0:00-1:30
200M Run
*In Remaining Time AMRAP Wall Balls (20/14)
1:30-3:00
Rest
3:00-4:30
25/20 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
4:30-6:00
Rest
6:00-7:30
30/20 Cal AB
*In Remaining Time AMRAP Double Unders
7:30-10:00
Rest
X 3
Lean
Complete the following:
0:00-1:30
200M Run
*In Remaining Time AMRAP Bodyweight Squats
1:30-3:00
Rest
3:00-4:30
15/12 Cal Row
*In Remaining Time AMRAP Burpees
430-6:00
Rest
6:00-7:30
20/15 Cal AB
*In Remaining Time AMRAP Single Unders
7:30-10:00
Rest
X 3
Sunday May 15, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
For Time:
450 Double Unders
300/240 Cal Bike/ Row/ Ski
150 Power Snatches (75/55)
75 Lateral Barbell Burpees
Strength
Teams of 2 Complete the following:
*Partition as needed.
For Time:
450 Single Unders
300/240 Cal Bike/ Row/ Ski
150 Kettlebell Swings (2/1.5)
75 Lateral Barbell Burpees
Lean
Teams of 2 Complete the following:
*Partition as needed.
For Time:
450 Single Unders
300/240 Cal Bike/ Row/ Ski
150 Kettlebell Swings
75 Burpees
Saturday May 14, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
For Time:
450 Double Unders
300/240 Cal Bike/ Row/ Ski
150 Power Snatches (75/55)
75 Lateral Barbell Burpees
Strength
Teams of 2 Complete the following:
*Partition as needed.
For Time:
450 Single Unders
300/240 Cal Bike/ Row/ Ski
150 Kettlebell Swings (2/1.5)
75 Lateral Barbell Burpees
Lean
Teams of 2 Complete the following:
*Partition as needed.
For Time:
450 Single Unders
300/240 Cal Bike/ Row/ Ski
150 Kettlebell Swings
75 Burpees
Friday May 13, 2022
Power
A. Every 2 Min For 20 Min: (10 Sets)
1 Hang Squat Clean+ 2 Seated Box Jump (From 20" box)
*Building in weight each set.
B. 10 Min AMRAP:
Ascending Ladder 1,2,3,4,5...
Hang Squat Cleans (155/105)
Strict HSPU
Toes To Bar
C. Optional Additional Work:
Snatch Grip Barbell RDL @3011 4-6 X 4
-rest as needed-
Strength
A. Every 2 Min For 20 Min: (10 Sets)
1 Deadlift+ 2 Seated Box Jump (From 20" box)
*Building in weight each set.
B. 10 Min AMRAP:
Ascending Ladder 1,2,3,4,5...
Front Squats (155/105)
Shoulder Press @55% of 1RM
Toes To Rig/ Weighted Sit Ups
C. Optional Additional Work:
Snatch Grip Barbell RDL @3011 4-6 X 4
-rest as needed-
Lean
A. Every 2 Min For 20 Min: (10 Sets)
Double Kettlebell Deadlift+ 2 Seated Box Jump (From 20" box)
*Building in weight each set.
B. 10 Min AMRAP:
Ascending Ladder 1,2,3,4,5...
Goblet Squats
L-seated DB Press
Sit Ups
C. Optional Additional Work:
Double Dumbbell RDL @3011 4-6 X 4
-rest as needed-
Thursday May 12, 2022
Power
A. 30 Sec AMRAP:
Strict Pull Ups
-rest 1 min-
X 10
B. 7 Min AMRAP:
30 FT HS Walk
5 Thrusters (135/95)
-directly into-
7 Min AMRAP:
200M Run
5 Ring/ Bar Muscle Ups
C. Optional Additional Work:
Side Lying DB External Rotation (Holding 2 sec at top) 10-12/side X 3
-rest as needed-
Strength
A. 30 Sec AMRAP:
Strict Pull Ups
-rest 1 min-
X 10
B. 7 Min AMRAP:
30 Sec HS Hold
5 Thrusters (135/95)
-directly into-
7 Min AMRAP:
200M Run
2 Rope Climbs
C. Optional Additional Work:
Side Lying DB External Rotation (Holding 2 sec at top) 10-12/side X 3
-rest as needed-
Lean
A. 30 Sec AMRAP:
Tough Ring Row
-rest 1 min-
X 10
B. 7 Min AMRAP:
30 Sec Dumbbell/Kettlebell Hold
5 Dumbbell Thrusters
-directly into-
7 Min AMRAP:
200M Run
4 Rope Pulls
C. Optional Additional Work:
Side Lying DB External Rotation (Holding 2 sec at top) 10-12/side X 3
-rest as needed-
Wednesday May 11, 2022
Power
Complete the following:
EMOM 42:
Min 1: AMRAP Double Unders
Min 2: Rest
Min 3: AMRAP Cal AB
Min 4: Rest
Min 5: AMRAP Cal Row
Min 6: Rest
Min 7: 200M Run
Min 8: Rest
Min 9: AMRAP FLR
Min 10: Rest
Min 11: AMRAP Box Jump Overs (24"/20")
Min 12: Rest
Min 13: Rest
Min 14: Rest
Strength
Complete the following:
EMOM 42:
Min 1: AMRAP Double Unders
Min 2: Rest
Min 3: AMRAP Cal AB
Min 4: Rest
Min 5: AMRAP Cal Row
Min 6: Rest
Min 7: 200M Run
Min 8: Rest
Min 9: AMRAP FLR
Min 10: Rest
Min 11: AMRAP Box Jump Overs (24"/20")
Min 12: Rest
Min 13: Rest
Min 14: Rest
Lean
Complete the following:
EMOM 42:
Min 1: AMRAP Single Unders
Min 2: Rest
Min 3: AMRAP Cal AB
Min 4: Rest
Min 5: AMRAP Cal Row
Min 6: Rest
Min 7: 200M Run
Min 8: Rest
Min 9: AMRAP FLR
Min 10: Rest
Min 11: AMRAP Box Step Overs
Min 12: Rest
Min 13: Rest
Min 14: Rest
Tuesday May 10, 2022
Power
A. Every 3 Min For 15 Min: (5 Sets)
Back Rack Rear Foot Elevated Split Squat @3011 6-8/leg
(Lowering 3 sec, no pause in bottom, in control on the way up, pause 1
sec at top)
B. For Time:
50 Heavy Wall Balls (Done in sets of 10 or more)
30 Power Cleans (185/125)
10 Shoulder To Overhead (185/125)
*Time Cap 15 Min.
C. Optional Additional Work:
SL DB RDL @3011 6-8/leg X 4
-rest as needed-
Strength
A. Every 3 Min For 15 Min: (5 Sets)
Back Rack Rear Foot Elevated Split Squat @3011 6-8/leg
(Lowering 3 sec, no pause in bottom, in control on the way up, pause 1
sec at top)
B. For Time:
50 Wall Balls (20/14)
30 Deadlifts (315/205)
10 Shoulder To Overhead (185/125)
*Time Cap 15 Min.
C. Optional Additional Work:
SL DB RDL @3011 6-8/leg X 4
-rest as needed-
Lean
A. Every 3 Min For 15 Min: (5 Sets)
Dumbbell Rear Foot Elevated Split Squat @3011 6-8/leg
(Lowering 3 sec, no pause in bottom, in control on the way up, pause 1
sec at top)
B. For Time:
50 Wall Balls
30 Double Kettlebell Deadlifts
30 Dumbbell/ Kettlebell Push Press
*Time Cap 15 Min.
C. Optional Additional Work:
SL DB RDL @3011 6-8/leg X 4
-rest as needed-
Monday May 9, 2022
Power
A. Every 3 Min For 15 Min: (5 Sets)
@3011 4-6/arm Half Kneeling Single Arm Bottoms Up Kettlebell Press
AMRAP Unbroken Strict Pull Ups
B. For Time:
21-18-15-12-9-6-3
Toes To Bar
Burpees To Target 6" Above Reach
*Time Cap 15 Min.
C. Optional Additional Work:
Band Pull Aparts 25-30 X 4
-rest as needed-
Dumbbell Skull Crushers 10-12 X 4
-rest as needed-
Banded Face Pulls 10-12 X 4
-rest as needed-
Strength
A. Every 3 Min For 15 Min: (5 Sets)
@3011 4-6/arm Half Kneeling Single Arm Bottoms Up Kettlebell Press
AMRAP Unbroken Strict Pull Ups
B. For Time:
21-18-15-12-9-6-3
Toes To Rig
Burpees To Target 6" Above Reach
*Time Cap 15 Min.
C. Optional Additional Work:
Band Pull Aparts 25-30 X 4
-rest as needed-
Dumbbell Skull Crushers 10-12 X 4
-rest as needed-
Banded Face Pulls 10-12 X 4
-rest as needed-
Lean
A. Every 3 Min For 15 Min: (5 Sets)
@3011 4-6/arm Half Kneeling Single Arm Bottoms Up Kettlebell Press
AMRAP Unbroken Strict Banded Pull Ups/ Ring Rows
B. For Time:
21-18-15-12-9-6-3
Sit Ups
Burpees
*Time Cap 15 Min.
C. Optional Additional Work:
Band Pull Aparts 25-30 X 4
-rest as needed-
Dumbbell Skull Crushers 10-12 X 4
-rest as needed-
Banded Face Pulls 10-12 X 4
-rest as needed-
Sunday May 8, 2022
Power
"Rankel"
20 Min AMRAP:
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (2/1.5)
200M Run
Strength
"Rankel"
20 Min AMRAP:
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (2/1.5)
200M Run
Lean
"Rankel"
20 Min AMRAP:
6 Double Kettlebell Deadlifts
7 Burpee Ring Rows
10 Kettlebell Swings
200M Run
Saturday May 7, 2022
Power
Teams of 2 Complete the following:
*Alternating Completed Rounds
15 Min AMRAP:
15 Wall Balls (20/14)
200M Run
-rest 5 min-
15 Min AMRAP:
15/12 Cal Row Or 15/12 Cal Ski
5 Devils Press
Strength
Teams of 2 Complete the following:
*Alternating Completed Rounds
15 Min AMRAP:
15 Wall Balls (20/14)
200M Run
-rest 5 min-
15 Min AMRAP:
15/12 Cal Row Or 15/12 Cal Ski
5 Devils Press
Lean
Teams of 2 Complete the following:
*Alternating Completed Rounds
15 Min AMRAP:
15 Wall Balls (20/14)
200M Run
-rest 5 min-
15 Min AMRAP:
15/12 Cal Row Or 15/12 Cal Ski
5 Devils Press
Friday May 6, 2022
Power
A. 30 Sec AMRAP:
Push Ups/ Box Push Ups
-rest 1 min-
X 10
B. For Time:
30/20 Cal AB/ 30/24 Cal Row
30 Box Jump Over Step Downs (24"/20")
20/15 Cal AB/ 20/15 Cal Row
20 Box Jump Over Step Downs (24"/20")
10/8 Cal AB/ 12/9 Cal Row
10 Box Jump Over Step Downs (24"/20")
*Time Cap 15 Min.
C. Optional Additional Work:
Reverse Snow Angels @4011 10-12 X 4
-rest as needed-
Strength
A. 30 Sec AMRAP:
Push Ups/ Box Push Ups
-rest 1 min-
X 10
B. For Time:
30/20 Cal AB/ 30/24 Cal Row
30 Box Jump Over Step Downs (24"/20")
20/15 Cal AB/ 20/15 Cal Row
20 Box Jump Over Step Downs (24"/20")
10/8 Cal AB/ 12/9 Cal Row
10 Box Jump Over Step Downs (24"/20")
*Time Cap 15 Min.
C. Optional Additional Work:
Reverse Snow Angels @4011 10-12 X 4
-rest as needed-
Lean
A. 30 Sec AMRAP:
Push Ups/ Box Push Ups
-rest 1 min-
X 10
B. For Time:
20/15 Cal AB/ 20/15 Cal Row
30 Box Step Overs
15/10 Cal AB/ 15/12 Cal Row
20 Box Step Overs
10/8 Cal AB/ 10/8 Cal Row
10 Box Step Overs
*Time Cap 15 Min.
C. Optional Additional Work:
Reverse Snow Angels @4011 10-12 X 4
-rest as needed-
Thursday May 5, 2022
Power
A. Every 2:30 Min For 15 Min: (6 Sets)
Back Squat @30X1 4-6
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. "Karen"
For Time:
150 Wall Balls (20/14)
C. Optional Additional Work:
Front Rack Barbell Step Ups 10-12 Total X 4
-rest as needed-
Strength
A. Every 2:30 Min For 15 Min: (6 Sets)
Back Squat @30X1 4-6
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. "Karen"
For Time:
150 Wall Balls (20/14)
C. Optional Additional Work:
Front Rack Barbell Step Ups 10-12 Total X 4
-rest as needed-
Lean
A. Every 2:30 Min For 15 Min: (6 Sets)
Goblet Squat @30X1 10-12
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. "Karen"
For Time:
150 Wall Balls
C. Optional Additional Work:
Dumbbell/ Kettlebell Step Ups 10-12 Total X 4
-rest as needed-
Wednesday May 4, 2022
Power
A. Every 2 Min For 12 Min: (6 Sets)
Single Arm DB/KB Bent Over Row on bench (Hold 2 sec at top) 6-8/arm
B. For Time:
30 Wall Walks
*Time Cap 18 Min.
C. Optional Additional Work:
Accumulate 6 Min In FLR
Strength
A. Every 2 Min For 12 Min: (6 Sets)
Single Arm DB/KB Bent Over Row on bench (Hold 2 sec at top) 6-8/arm
B. For Time:
30 Wall Walks
*Time Cap 18 Min.
C. Optional Additional Work:
Accumulate 6 Min In FLR
Lean
A. Every 2 Min For 12 Min: (6 Sets)
Single Arm DB/KB Bent Over Row on bench (Hold 2 sec at top) 6-8/arm
B. For Time:
Accumulate 5 Min Of Dumbbell/Kettlebell Overhead Hold
*Time Cap 18 Min.
C. Optional Additional Work:
Accumulate 6 Min In FLR
Tuesday May 3, 2022
Power
EMOM 32:
Min 1: 15/12 Cal Row
Min 2: 10-15 Chest To Bar Pull Ups/ Pull Ups
Min 3: 200M Run
Min 4: Rest
Strength
EMOM 32:
Min 1: 12/9 Cal Row
Min 2: 5-7 Strict Pull Ups
Min 3: 150M Run
Min 4: Rest
Lean
EMOM 32:
Min 1: 10/8 Cal Row
Min 2: 10-15 Ring Row
Min 3: 100M Run
Min 4: Rest
Monday May 2, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
2 Hang Squat Snatch Or 2 Hang Power Snatch+ 2 Overhead Squats
B. 1 Min AMRAP:
5 Heavy Hang Squat Snatch
*In Remaining Time AMRAP Double Unders
-rest 1 min-
X 8
C. Optional Additional Work:
Snatch Pull Cluster 1.1.1 X 4
-rest 5-10 sec btn reps/ as needed btn sets-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
2 Snatch Grip Deadlifts
B. 1 Min AMRAP:
5 Heavy Snatch Grip Deadlifts
*In Remaining Time AMRAP Double Unders
-rest 1 min-
X 8
C. Optional Additional Work:
Snatch Pull Cluster 1.1.1 X 4
-rest 5-10 sec btn reps/ as needed btn sets-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
5 Double Kettlebell Deadlifts
B. 1 Min AMRAP:
10 Kettlebell Swings
*In Remaining Time AMRAP Single Unders
-rest 1 min-
X 8
C. Optional Additional Work:
Double DB RDL @3011 6-8 X 3
-rest 5-10 sec btn reps/ as needed btn sets-
Sunday May 1, 2022
Power
Crossfit Total
Sum of the Best Of Each Lift
Back Squat
Shoulder Press
Deadlift
Strength
Crossfit Total
Sum of the Best Of Each Lift
Back Squat
Shoulder Press
Deadlift
Lean
30 Min AMRAP:
10 Goblet Squats
10 L-seated Dumbbell Press
10 Double Kettlebell Deadlifts
-rest 30 sec after each round-
Saturday Apr 30, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
200 Double Unders
40 Alternating DB/KB Snatch
60 Burpees
80/60 Cal Row/ Bike/ Ski
10 Wall Walks
Strength
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
200 Double Unders
40 Alternating DB/KB Snatch
60 Burpees
80/60 Cal Row/ Bike/ Ski
10 Wall Walks
Lean
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
400 Single Unders
40 Alternating DB/KB Snatch
60 Burpees
80/60 Cal Row/ Bike/ Ski
10 Wall Walks
Friday Apr 29, 2022
Power
A. Not For Time:
Accumulate 30-50 Ring/ Bar Muscle Ups/ Strict CTB Pull Ups/ Strict
Pull Up/ Tough Ring Row
*In the least amount of sets possible.
*15 Min To Complete.
B. "Mini Jerry"
For Time:
800M Run
1000M/900M Row
800M Run
C. Optional Additional Work:
Band Pull Aparts 30-35 X 3
-rest as needed-
Dumbbell Skull Crushers 12-16 X 3
-rest as needed-
Banded Face Pulls 12-16 X 3
-rest as needed-
Strength
A. Not For Time:
Accumulate 30-50 Strict CTB Pull Ups/ Strict Pull Up/ Tough Ring Row
*In the least amount of sets possible.
*15 Min To Complete.
B. "Mini Jerry"
For Time:
800M Run
1000M/900M Row
800M Run
C. Optional Additional Work:
Band Pull Aparts 30-35 X 3
-rest as needed-
Dumbbell Skull Crushers 12-16 X 3
-rest as needed-
Banded Face Pulls 12-16 X 3
-rest as needed-
Lean
A. Not For Time:
Accumulate 30-50 Strict CTB Pull Ups/ Strict Pull Up/ Tough Ring Row
*In the least amount of sets possible.
*15 Min To Complete.
B. "Mini Mini Jerry"
For Time:
400M Run
500M/450M Row
400M Run
C. Optional Additional Work:
Band Pull Aparts 30-35 X 3
-rest as needed-
Dumbbell Skull Crushers 12-16 X 3
-rest as needed-
Banded Face Pulls 12-16 X 3
-rest as needed-
Thursday Apr 28, 2022
Power
A. Every 3 Min For 15 Min: (5 Sets)
Overhead Alternating Reverse Lunge Steps (In Place) 10 Reps (5/leg)
B. 10 Min AMRAP:
200M Run
4 Overhead Squats (135/95)
6 Box Facing Burpee Box Jump Overs (30"/24")
8 Chest To Bar Pull Ups
C. Optional Additional Work:
SL DB RDL @3011 8-10/leg X 3
-rest as needed-
Strength
A. Every 3 Min For 15 Min: (5 Sets)
Front Rack Alternating Reverse Lunge Steps (In Place) 10 Reps (5/leg)
B. 10 Min AMRAP:
200M Run
8 Goblet Squats (2/1.5)
6 Box Facing Burpee Box Jump Overs (30"/24")
4 Strict Pull Ups
C. Optional Additional Work:
SL DB RDL @3011 8-10/leg X 3
-rest as needed-
Lean
A. Every 3 Min For 15 Min: (5 Sets)
Goblet Alternating Reverse Lunge Steps (In Place) 10 Reps (5/leg)
B. 10 Min AMRAP:
100M Run
8 Goblet Squats
8 Burpees
8 Ring Rows
C. Optional Additional Work:
SL DB RDL @3011 8-10/leg X 3
-rest as needed-
Wednesday Apr 27, 2022
Power
A. Half Kneeling Single Arm Bottoms Up Kettlebell Press @3011 6-8/arm X 4
-rest as needed-
*15 Min To complete
B. 0:00-5:00
For Time:
50 Burpees To Target 6" above reach
5:00-10:00
For Time:
50 Toes To Bar
C. Optional Additional Work:
Reverse Snow Angels 10-12 (Slow and In control) X 4
-rest as needed-
Strength
A. Half Kneeling Single Arm Bottoms Up Dumbbell Press @3011 6-8/arm X 4
-rest as needed-
*15 Min To complete
B. 0:00-5:00
For Time:
50 Burpees To Target 6" above reach
5:00-10:00
For Time:
50 Toes To Rig/ Hanging Knee Raise
C. Optional Additional Work:
Reverse Snow Angels 10-12 (Slow and In control) X 4
-rest as needed-
Lean
A. Half Kneeling Single Arm Bottoms Up Dumbbell Press @3011 6-8/arm X 4
-rest as needed-
*15 Min To complete
B. 0:00-5:00
For Time:
50 Burpees
5:00-10:00
For Time:
50 Sit Ups
C. Optional Additional Work:
Reverse Snow Angels 10-12 (Slow and In control) X 4
-rest as needed-
Tuesday Apr 26, 2022
Power
A. Every 2 Min For 20 Min: (10 Sets)
1 Hang Power Clean+ 3 Box Jump
*Building in weight each set.
B. For Time:
21-15-9
Hang Power Clean (135/95)
Box Jump Overs (24"/20")
*Time Cap 10 Min.
C. Optional Additional Work:
Snatch Grip Barbell RDL @3011 6-8 X 3
-rest as needed-
Strength
A. Every 2 Min For 20 Min: (10 Sets)
1 Deadlift+ 3 Box Jump
*Building in weight each set.
B. For Time:
21-15-9
Deadlifts (185/125)
Box Jump Overs (24"/20")
*Time Cap 10 Min.
C. Optional Additional Work:
Snatch Grip Barbell RDL @3011 6-8 X 3
-rest as needed-
Lean
A. Every 2 Min For 20 Min: (10 Sets)
5 Double Kettlebell Deadlift+ 3 Box Jump
*Building in weight each set.
B. For Time:
21-15-9
Sumo Kettlebell Deadlifts
Box Step Overs
*Time Cap 10 Min.
C. Optional Additional Work:
Double Dumbbell RDL @3011 6-8 X 3
-rest as needed-
Monday Apr 25, 2022
Power
A. For Time:
300 Double Unders
*Time Cap 10 Min.
B. For Time:
2K Row
(Compare results to 2/14/22)
C. Optional Additional Work:
Not For Time:
400M Sled Drag (135/95)
Strength
A. For Time:
300 Double Unders
*Time Cap 10 Min.
B. For Time:
2K Row
C. Optional Additional Work:
Not For Time:
400M Sled Drag (135/95)
Lean
A. For Time:
600 Single Unders
*Time Cap 10 Min.
B. For Time:
2K Row
C. Optional Additional Work:
Not For Time:
400M Sled Drag (135/95)
Sunday Apr 24, 2022
For Time:
100 Burpees
100 Box Step Ups (24'/20")
100 Push Ups
Every Minute on the Minute Perform:
5/3 Cal AB
*Time Cap 30 Min.
Saturday Apr 23, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
For Time:
600 Double Unders
60 Kettlebell Swings (1.5/1)
60 Burpees
60 TTB/ Hanging Knee Raise
800M Run (With Partner)
60 TTB/ Hanging Knee Raise
60 Burpees
60 Kettlebell Swings (1.5/1)
200 Wall Balls (20/14)
Time Cap 35 Min.
Strength
Teams of 2 Complete the following:
*Partition as needed.
For Time:
600 Double Unders
60 Kettlebell Swings
60 Burpees
60 Weighted Sit Up/ Toes To Rig
800M Run (With Partner)
60 Weighted Sit Up/ Toes To Rig
60 Burpees
60 Kettlebell Swings
200 Wall Balls (20/14)
Time Cap 35 Min.
Lean
Teams of 2 Complete the following:
*Partition as needed.
For Time:
600 Single Unders
60 Kettlebell Swings
60 Burpees
60 Sit Ups
800M Run (With Partner)
60 Sit Ups
60 Burpees
60 Kettlebell Swings
200 Goblet Squats
Time Cap 35 Min.
Friday Apr 22, 2022
Power
A. Every 3 Min For 15 Min: (5 Sets)
Back Squat @30X1 6-8
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. Every 90 Sec For 15 Min: (10 Sets)
30 Sec Max Cal Row
C. Optional Additional Work:
Front Rack Barbell Step Ups 8-10 Total X 3
-rest as needed-
Strength
A. Every 3 Min For 15 Min: (5 Sets)
Back Squat @30X1 6-8
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. Every 90 Sec For 15 Min: (10 Sets)
30 Sec Max Cal Row
C. Optional Additional Work:
Front Rack Barbell Step Ups 8-10 Total X 3
-rest as needed-
Lean
A. Every 3 Min For 15 Min: (5 Sets)
Goblet @30X1 10-12
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. Every 90 Sec For 15 Min: (10 Sets)
30 Sec Max Cal Row
C. Optional Additional Work:
Dumbbell Step Ups 8-10 Total X 3
-rest as needed-
Thursday Apr 21, 2022
Power
A. Every 3 Min For 12 Min: (4 Sets)
Single Arm DB/KB Bent Over Row on bench 8-10/arm
B. 30 Sec AMRAP:
Ring/ Bar Muscle Ups
-rest 1 min-
30 Sec AMRAP:
Heavy Power Clean
-rest 1 min-
30 Sec AMRAP:
Strict HSPU
-rest 1 min-
30 Sec AMRAP:
High Box Jump
-rest 1 min-
X 3
C. Optional Additional Work:
Accumulate 5 Min In FLR
Strength
A. Every 3 Min For 12 Min: (4 Sets)
Single Arm DB/KB Bent Over Row on bench 8-10/arm
B. 30 Sec AMRAP:
Rope Climbs
-rest 1 min-
30 Sec AMRAP:
Heavy Power Clean
-rest 1 min-
30 Sec AMRAP:
Shoulder Press @55% OF 1RM
-rest 1 min-
30 Sec AMRAP:
High Box Jump
-rest 1 min-
X 3
C. Optional Additional Work:
Accumulate 5 Min In FLR
Lean
A. Every 3 Min For 12 Min: (4 Sets)
Single Arm DB/KB Bent Over Row on bench 8-10/arm
B. 30 Sec AMRAP:
Rope Pulls
-rest 1 min-
30 Sec AMRAP:
Heavy Russian Kettlebell Swings
-rest 1 min-
30 Sec AMRAP:
L-Seated DB Press
-rest 1 min-
30 Sec AMRAP:
Box Step Overs
-rest 1 min-
X 3
C. Optional Additional Work:
Accumulate 5 Min In FLR
Wednesday Apr 20, 2022
Power
EMOM 30:
Min 1: 15/12 Cal Row
Min 2: 50 Double Unders
Min 3: 15 Wall Balls (20/14)
Min 4: 15/10 Cal AB
Min 5: 200M Run Or 15/12 Cal Ski
Strength
EMOM 30:
Min 1: 15/12 Cal Row
Min 2: 50 Double Unders
Min 3: 15 Wall Balls (20/14)
Min 4: 15/10 Cal AB
Min 5: 200M Run Or 15/12 Cal Ski
Lean
EMOM 30:
Min 1: 10/8 Cal Row
Min 2: 50 Single Unders
Min 3: 15 Air Squats
Min 4: 10/8 Cal AB
Min 5: 100M Run Or 10/8 Cal Ski
Tuesday Apr 19, 2022
Power
A. Every 90 Sec For 12 Min: (8 Sets)
2 Hang Power Snatch+ 2 Overhead Squats
B. "Nancy"
5 Rounds For Time:
400M Run
15 Overhead Squats (95/65)
C. Optional Additional Work:
Barbell Good Morning @3011 6-8 X 4
-rest as needed-
Strength
A. Every 90 Sec For 12 Min: (8 Sets)
Snatch Grip Barbell RDL @30X1 4-6
B. 5 Rounds For Time:
400M Run
15 Front Squats (135/95)
C. Optional Additional Work:
Barbell Good Morning @3011 6-8 X 4
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
Double KB Deadlift 8-10
B. 5 Rounds For Time:
200M Run
20 Goblet Squats
C. Optional Additional Work:
Banded Good Morning @3011 6-8 X 4
-rest as needed-
Monday Apr 18, 2022
Power
A. Every 2 Min For 16 Min: (8 Sets)
1 Weighted Strict Ring Dip/ Bar Dip/ Close Grip Bench Press
+
1 Weighted Strict CTB Pull Up/ Strict Pull Up/ 2-3 Pull Up Eccentrics
B. For Time:
150 Kettlebell Swings (1.5/1)
C. Optional Additional Work:
Reverse Snow Angels @4011 8-10 X 3
-rest as needed-
Strength
A. Every 2 Min For 16 Min: (8 Sets)
1 Close Grip Bench Press
+
1 Weighted Strict CTB Pull Up/ Strict Pull Up/ 2-3 Pull Up Eccentrics
B. For Time:
150 Kettlebell Swings (1.5/1)
*Time Cap 12 Min.
C. Optional Additional Work:
Reverse Snow Angels @4011 8-10 X 3
-rest as needed-
Lean
A. Every 2 Min For 16 Min: (8 Sets)
5 Dumbbell Bench Press
+
1 Weighted Strict CTB Pull Up/ Strict Pull Up/ 2-3 Pull Up Eccentrics
B. For Time:
150 Russian Kettlebell Swings
*Time Cap 12 Min.
C. Optional Additional Work:
Reverse Snow Angels @4011 8-10 X 3
-rest as needed-
Saturday Apr 16, 2022
Power
Teams of 2 Complete the following:
10 Min AMRAP:
100/80 Cal AB
*In Remaining Time AMRAP Double Unders
-rest 5 min-
10 Min AMRAP:
100/80 Cal Ski
*In Remaining Time AMRAP Bar Muscle Ups/ CTB Pull Ups/ Pull Ups
-rest 5 min-
10 Min AMRAP:
100/80 Cal Row
*In Remaining Time AMRAP Rope Climbs
Strength
Teams of 2 Complete the following:
10 Min AMRAP:
100/80 Cal AB
*In Remaining Time AMRAP Double Unders
-rest 5 min-
10 Min AMRAP:
100/80 Cal Ski
*In Remaining Time AMRAP Strict Pull Ups
-rest 5 min-
10 Min AMRAP:
100/80 Cal Row
*In Remaining Time AMRAP Rope Climbs
Lean
Teams of 2 Complete the following:
10 Min AMRAP:
100/80 Cal AB
*In Remaining Time AMRAP Single Unders
-rest 5 min-
10 Min AMRAP:
100/80 Cal Ski
*In Remaining Time AMRAP Tough Ring Row
-rest 5 min-
10 Min AMRAP:
100/80 Cal Row
*In Remaining Time AMRAP Rope Pulls
Friday Apr 15, 2022
Power
A. Every 3 Min For 15 Min: (5 Sets)
Front Rack Alternating Reverse Lunge Steps (In Place) 10 Reps (5/leg)
B. 3 Rounds For Time:
200M Run
10 Thrusters (135/95)
*Time Cap 10 Min.
C. Optional Additional Work:
Single Leg Single Arm DB/KB RDL @3011 4-6/arm X 4
-rest as needed-
Strength
A. Every 3 Min For 15 Min: (5 Sets)
Front Rack Alternating Reverse Lunge Steps (In Place) 10 Reps (5/leg)
B. 3 Rounds For Time:
200M Run
10 Thrusters (135/95)
*Time Cap 10 Min.
C. Optional Additional Work:
Single Leg Single Arm DB/KB RDL @3011 4-6/arm X 4
-rest as needed-
Lean
A. Every 3 Min For 15 Min: (5 Sets)
Goblet Alternating Reverse Lunge Steps (In Place) 10 Reps (5/leg)
B. 3 Rounds For Time:
200M Run
10 Dumbbell Thrusters
*Time Cap 10 Min.
C. Optional Additional Work:
Single Leg Single Arm DB/KB RDL @3011 4-6/arm X 4
-rest as needed-
Thursday Apr 14, 2022
Power
A. Every 2:30 Min For 15 Min: (6 Sets)
60 Sec AMRAP:
Wall Walks
B. EMOM 20:
Min 1: 20/15 Cal Row Or 15/12 Cal Ski Or 15/10 Cal AB
Min 2: 50 Double Unders
Strength
A. Every 2:30 Min For 15 Min: (6 Sets)
60 Sec AMRAP:
Wall Walks
B. EMOM 20:
Min 1: 20/15 Cal Row Or 15/12 Cal Ski Or 15/10 Cal AB
Min 2: 50 Double Unders Or 100 Single Unders
Lean
A. Every 2:30 Min For 15 Min: (6 Sets)
60 Sec AMRAP:
Double Overhead Dumbbell/ Kettlebell Hold
B. EMOM 20:
Min 1: 20/15 Cal Row Or 15/12 Cal Ski Or 15/10 Cal AB
Min 2: 50 Single Unders
Wednesday Apr 13, 2022
Power
25 Min AMRAP:
5 Chest To Bar Pull Ups
10 Single Arm Dumbbell/ Kettlebell Alternating Snatches
15 Wall Balls (20/14)
Strength
25 Min AMRAP:
5 Strict Pull Ups
10 Kettlebell Swings
15 Wall Balls (20/14)
Lean
25 Min AMRAP:
5 Tough Ring Row
10 Kettlebell Swings
15 Air Squats
Tuesday Apr 12, 2022
Power
A. Half Kneeling Single Arm Bottoms Up Kettlebell Press @3011 8-10/arm X 3
-rest as needed-
*15 Min To complete
B. EMOM 15:
Min 1: 9 Strict Handstand Push Ups
Min 2: 12 Toes To Bar
Min 3: 200M Run
C. Optional Additional Work:
Reverse Snow Angels 10-12 (Slow and In control) X 3
-rest as needed-
Strength
A. Half Kneeling Single Arm Bottoms Up Kettlebell Press @3011 8-10/arm X 3
-rest as needed-
*15 Min To complete
B. EMOM 15:
Min 1: 9 Strict Shoulder Press @55% of 1RM
Min 2: 12 Toes To Rig
Min 3: 200M Run
C. Optional Additional Work:
Reverse Snow Angels 10-12 (Slow and In control) X 3
-rest as needed-
Lean
A. Half Kneeling Single Arm Dumbbell Press @3011 8-10/arm X 3
-rest as needed-
*15 Min To complete
B. EMOM 15:
Min 1: 9 L-seated DB Press
Min 2: 12 Sit Ups
Min 3: 200M Run
C. Optional Additional Work:
Reverse Snow Angels 10-12 (Slow and In control) X 3
-rest as needed-
Monday Apr 11, 2022
Power
A. Every 5 Min For 30 Min: (6 Sets)
20/15 Cal AB Or 25/20 Cal Row
15 Deadlifts (225/155)
10 Bar Facing Burpees
C. Optional Additional Work:
Weighted Back Extension 6-8 X 4
-rest as needed-
Strength
A. Every 5 Min For 30 Min: (6 Sets)
20/15 Cal AB Or 25/20 Cal Row
15 Deadlifts (225/155)
10 Bar Facing Burpees
C. Optional Additional Work:
Weighted Back Extension 6-8 X 4
-rest as needed-
Lean
A. Every 5 Min For 30 Min: (6 Sets)
15/10 Cal AB Or 20/15 Cal Row
15 Sumo Kettlebell Deadlifts
10 Burpees
C. Optional Additional Work:
Weighted Back Extension 6-8 X 4
-rest as needed-
Saturday Apr 9, 2022
Power
Teams of 2 Complete the following:
*Alternating Completed Rounds
15 Min AMRAP:
15 Bar Facing Burpees
200M Run
-rest 5 min-
15 Min AMRAP:
5 Heavy Deadlifts
5 Bar Muscle Ups/ 10 CTB Pull Ups/ 10 Pull Ups
Strength
Teams of 2 Complete the following:
*Alternating Completed Rounds
15 Min AMRAP:
15 Burpees
200M Run
-rest 5 min-
15 Min AMRAP:
5 Heavy Deadlifts
5 Strict Pull Ups
Lean
Teams of 2 Complete the following:
*Alternating Completed Rounds
15 Min AMRAP:
15 Burpees
200M Run
-rest 5 min-
15 Min AMRAP:
10 Kettlebell Swings (2/1.5)
10 Tough Ring Row
Friday Apr 8, 2022
Power
A. Every 2:30 Min For 15 Min: (6 Sets)
Back Squat @30X1 8-10
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. 90 Sec AMRAP:
10 Front Squats (185/125) (From Floor)
*In Remaining Time AMRAP Strict HSPU
-rest 90 sec-
X 5
C. Optional Additional Work:
EMOM 10:
Min 1: 10 OH Alternating Reverse Lunge Steps (In Place) (95/65)
Min 2: 10 Power Snatch (95/65)
Strength
A. Every 2:30 Min For 15 Min: (6 Sets)
Back Squat @30X1 8-10
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. 90 Sec AMRAP:
10 Front Squats (185/125) (From Floor)
*In Remaining Time AMRAP L-seated DB Press
-rest 90 sec-
X 5
C. Optional Additional Work:
EMOM 10:
Min 1: 10 OH Alternating Reverse Lunge Steps (In Place) (95/65)
Min 2: 10 Snatch Deadlift
Lean
A. Every 2:30 Min For 15 Min: (6 Sets)
Goblet Squat @30X1 8-10
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. 90 Sec AMRAP:
20 Goblet Squat
*In Remaining Time AMRAP L-seated DB Press
-rest 90 sec-
X 5
C. Optional Additional Work:
EMOM 10:
Min 1: 10 Goblet Alternating Reverse Lunge Steps
Min 2: 10 Kettlebell Deadlifts
Wednesday Apr 6, 2022
Power
A. Every 2 Min For 16 Min: (8 Sets)
1 High Box Jump+ 3 Hang Power Clean
*Building in weight each set.
B. 3 Rounds For Time:
20/15 Cal AB Or 25/20 Cal Row/ Ski Erg
20 Hang Power Cleans (135/95)
*Time Cap 15 Min.
C. Optional Additional Work:
Barbell Good Morning @3011 8-10 X 3
-rest as needed-
Strength
A. Every 2 Min For 16 Min: (8 Sets)
1 High Box Jump+ 3 Deadlifts
*Building in weight each set.
B. 3 Rounds For Time:
20/15 Cal AB Or 25/20 Cal Row/ Ski Erg
20 Deadlifts (225/155)
*Time Cap 15 Min.
C. Optional Additional Work:
Barbell Good Morning @3011 8-10 X 3
-rest as needed-
Lean
A. Every 2 Min For 16 Min: (8 Sets)
3 Box Jump+ 5 Sumo KB Deadlifts
*Building in weight each set.
B. 3 Rounds For Time:
20/15 Cal AB Or 25/20 Cal Row/ Ski Erg
20 Russian Kettlebell Swings
*Time Cap 15 Min.
C. Optional Additional Work:
Barbell Good Morning @3011 8-10 X 3
-rest as needed-
Tuesday Apr 5, 2022
Power
A. For Time:
6 Minutes Hanging From Pull Up Bar
*Every time you break you must perform 20 Double Unders.
B. EMOM 20:
Min 1: 15/12 Cal Row
Min 2: 3-5 Wall Walks
C. Optional Additional Work:
Pallof Press 8-10/side X 4
-rest as needed-
Strength
A. For Time:
6 Minutes Hanging From Pull Up Bar
*Every time you break you must perform 20 Double Unders.
B. EMOM 20:
Min 1: 15/12 Cal Row
Min 2: 3-5 Wall Walks
C. Optional Additional Work:
Pallof Press 8-10/side X 4
-rest as needed-
Lean
A. For Time:
3 Minutes Hanging From Pull Up Bar
*Every time you break you must perform 20 Single Unders.
B. EMOM 20:
Min 1: 10/8 Cal Row
Min 2: 30 Sec DB/KB Overhead Hold
C. Optional Additional Work:
Pallof Press 8-10/side X 4
-rest as needed-
Monday Apr 4, 2022
Power
"Kronos"
For Time:
100 Box Facing Burpee Box Jump Overs (24"/20")
Get as many reps as you can in 1 min. Then rest 1 min. Keep going until you complete 100 reps.
*Time Cap 20 Min.
Strength
"Kronos"
For Time:
100 Box Facing Burpee Box Jump Overs (24"/20")
Get as many reps as you can in 1 min. Then rest 1 min. Keep going until you complete 100 reps.
Lean
For Time:
100 Burpees
Get as many reps as you can in 1 min. Then rest 1 min. Keep going until you complete 100 reps.
Sunday Apr 3, 2022
Power
The Seven
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings (2/1)
7 Pull-ups
Strength
The Seven
Seven rounds for time of:
7 Strict Standing Dumbbell Press
7 Front Squat (155/105)
7 Toes To Rig
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings (2/1)
4 Strict Pull-ups
Lean
The Seven
Seven rounds for time of:
7 Strict Standing Dumbbell Press
7 Goblet Squats
7 Sit Ups
7 Sumo Kettlebell Deadlift
7 Burpees
7 Russian Kettlebell swings
7 Tough Ring Row
Saturday Apr 2, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
50/40 Cal AB/Row/Ski
40 Wall Balls (20/14)
30 Kettlebell Swings (2/1.5)
20 Burpees
100 Double Unders
Strength
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
50/40 Cal AB/Row/Ski
40 Wall Balls (20/14)
30 Kettlebell Swings (2/1.5)
20 Burpees
100 Double Unders/ Single Unders
Lean
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
50/40 Cal AB/Row/Ski
40 Bodyweight Squats
30 Kettlebell Swings
20 Burpees
100 Single Unders
Thursday Mar 31, 2022
Power
A. Every 2 Min For 16 Min: (8 Sets)
Front Rack Barbell Split Squat @3011 4-6/leg
B. Teams of 2 Complete the following:
*Partition as needed
15 Min AMRAP:
50 Double Unders
20 Front Squats (135/95)
C. Optional Additional Work:
Single Leg Single Arm RDL @3011 6-8/arm X 3
-rest as needed-
Strength
A. Every 2 Min For 16 Min: (8 Sets)
Front Rack Barbell Split Squat @3011 4-6/leg
B. Teams of 2 Complete the following:
*Partition as needed
15 Min AMRAP:
50 Double Unders/ Single Unders
20 Front Squats (135/95)
C. Optional Additional Work:
Single Leg Single Arm RDL @3011 6-8/arm X 3
-rest as needed-
Lean
A. Every 2 Min For 16 Min: (8 Sets)
Kettlebell/Dumbbell Split Squat @3011 4-6/leg
B. Teams of 2 Complete the following:
*Partition as needed
15 Min AMRAP:
50 Single Unders
20 Goblet Squats
C. Optional Additional Work:
Single Leg Single Arm RDL @3011 6-8/arm X 3
-rest as needed-
Wednesday Mar 30, 2022
Power
A. Every 2 Min For 16 Min: (8 Sets)
45 Sec AMRAP:
Wall Walks
B. Every 90 Sec For 15 Min: (10 Sets)
10-15 Box Jump Over Step Down (24"/20")
5 Heavy Push Press
C. Optional Additional Work:
Single Arm DB/KB Bent over row on bench @22X1 6-8/arm X 4
-rest as needed-
Strength
A. Every 2 Min For 16 Min: (8 Sets)
45 Sec AMRAP:
Wall Walks
B. Every 90 Sec For 15 Min: (10 Sets)
10-15 Box Jump Over Step Down (24"/20")
5 Heavy Push Press
C. Optional Additional Work:
Single Arm DB/KB Bent over row on bench @22X1 6-8/arm X 4
-rest as needed-
Lean
A. Every 2 Min For 16 Min: (8 Sets)
45 Sec AMRAP:
Scaled Wall Walks
B. Every 90 Sec For 15 Min: (10 Sets)
10-14 Box Step Overs (Alternating Legs)
10 Dumbbell Push Press
C. Optional Additional Work:
Single Arm DB/KB Bent over row on bench @22X1 6-8/arm X 4
-rest as needed-
Tuesday Mar 29, 2022
Power
A. 20 Min:
Build To a New 1RM Snatch
B. "Isabel"
For Time:
30 Snatches (135/95)
C. Optional Additional Work:
Weighted Back Extension 8-10 X 3
-rest as needed-
Strength
A. 20 Min:
Build To a New 1RM Deadlift
B. For Time:
30 Deadlifts (275/185)
C. Optional Additional Work:
Weighted Back Extension 8-10 X 3
-rest as needed-
Lean
A. 20 Min:
10 Sets:
5 Kettlebell Sumo Deadlifts
B. For Time:
60 Kettlebell Swings
C. Optional Additional Work:
Weighted Back Extension 8-10 X 3
-rest as needed-
Monday Mar 28, 2022
Power
10 Min AMRAP:
100 Burpees To Target 6” above reach
*In Remaining Time AMRAP Toes To Bar
-rest 5 min-
10 Min AMRAP:
150/120 Cal Row
*In Remaining Time AMRAP Wall Balls (20/14)
-rest 5 min-
10 Min AMRAP:
100/80 Cal AB
*In Remaining Time AMRAP Double Unders
Strength
10 Min AMRAP:
100 Burpees To Target 6” above reach
*In Remaining Time AMRAP Toes To Rig
-rest 5 min-
10 Min AMRAP:
150/120 Cal Row
*In Remaining Time AMRAP Wall Balls (20/14)
-rest 5 min-
10 Min AMRAP:
100/80 Cal AB
*In Remaining Time AMRAP Double Unders
Lean
10 Min AMRAP:
80 Burpees To Target 6” above reach
*In Remaining Time AMRAP Sit Ups
-rest 5 min-
10 Min AMRAP:
100/80 Cal Row
*In Remaining Time AMRAP Bodyweight Squats
-rest 5 min-
10 Min AMRAP:
80/60 Cal AB
*In Remaining Time AMRAP Single Unders
Sunday Mar 27, 2022
Power
1 Min AMRAP:
Cal AB
-rest 1 min-
1 Min AMRAP:
Single Arm Dumbbell Devils Press (50/35)
-rest 1 min-
1 Min AMRAP:
Cal Row
-rest 1 min-
1 Min AMRAP:
Cal Ski Erg
-rest 1 min-
X 4
Strength
1 Min AMRAP:
Cal AB
-rest 1 min-
1 Min AMRAP:
Single Arm Dumbbell Devils Press (50/35)
-rest 1 min-
1 Min AMRAP:
Cal Row
-rest 1 min-
1 Min AMRAP:
Cal Ski Erg
-rest 1 min-
X 4
Lean
1 Min AMRAP:
Cal AB
-rest 1 min-
1 Min AMRAP:
Single Arm Dumbbell Devils Press (50/35)
-rest 1 min-
1 Min AMRAP:
Cal Row
-rest 1 min-
1 Min AMRAP:
Cal Ski Erg
-rest 1 min-
X 4
Saturday Mar 26, 2022
Power
"Dork"
For Time
33 Back Squats (225/155 lb)
15 Burpees
33 Deadlifts (225/155 lb)
15 Burpees
33 Kettlebell Swings (70/53 lb)
15 Burpees
Strength
"Dork"
For Time
33 Back Squats (225/155 lb)
15 Burpees
33 Deadlifts (225/155 lb)
15 Burpees
33 Kettlebell Swings (70/53 lb)
15 Burpees
Lean
For Time
33 Goblet Squats
15 Burpees
33 Kettlebell Deadlifts
15 Burpees
33 Kettlebell Swings
15 Burpees
Friday Mar 25, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
1 Squat Clean
*Building in weight each set.
B. 10 Min AMRAP:
Ascending Ladder
1,2,3,4,5,6,7,8,9,10
Squat Clean (185/125)
Wall Walks
C. Optional Additional Work:
Weighted Sorenson Barbell Back Extension 8-10 X 3
-rest as needed-
Strength
A. Every 2 Min For 20 Min: (10 Sets)
5 Front Squats
*Building in weight each set.
B. 10 Min AMRAP:
Ascending Ladder
1,2,3,4,5,6,7,8,9,10
Front Squats (185/125)
Wall Walks
C. Optional Additional Work:
Barbell Back Extension 8-10 X 3
-rest as needed-
Lean
A. Every 2 Min For 20 Min: (10 Sets)
5 Goblet Squats
*Building in weight each set.
B. 10 Min AMRAP:
Ascending Ladder
1,2,3,4,5,6,7,8,9,10
Goblet Squats
Scaled Wall Walks
C. Optional Additional Work:
Dumbell Back Extension 8-10 X 3
-rest as needed-
Thursday Mar 24, 2022
Power
A. 15 Min AMRAP:
Alternating Turkish Get Up (In Control) Pick a weight which allows you to perform 2 turkish get ups in a minute.
B. Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
300 Double Unders/ Single Unders
150 FT HS Walk
20 Ring/ Bar Muscle Ups
C. Optional Additional Work:
Ring Side Plank 20-30 Sec/side X 3
-rest as needed-
Strength
A. 15 Min AMRAP:
Alternating Turkish Get Up (In Control) Pick a weight which allows you to perform 2 turkish get ups in a minute.
B. Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
300 Double Unders
150 Sec HS Hold
8 Rope Climbs
C. Optional Additional Work:
Ring Side Plank 20-30 Sec/side X 3
-rest as needed-
Lean
A. 15 Min AMRAP:
Alternating Turkish Get Up (In Control) Pick a weight which allows you to perform 2 turkish get ups in a minute.
B. Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
300 Single Unders
150 Sec Dumbbell/ Kettlebell Hold
16 Rope Pulls
C. Optional Additional Work:
Ring Side Plank 20-30 Sec/side X 3
-rest as needed-
Wednesday Mar 23, 2022
Power
A. Every 3 Min For 15 Min: (5 Sets)
Back Squat @30X1 10-12
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. 1 Min AMRAP:
15/10 Cal AB Or 18/14 Cal Row
*In Remaining Time AMRAP Thrusters (135/95)
-rest 1 min-
X 7
C. Optional Additional Work:
Slideboard Leg Curl 12-16 X 4
-rest as needed-
Strength
A. Every 3 Min For 15 Min: (5 Sets)
Back Squat @30X1 10-12
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. 1 Min AMRAP:
15/10 Cal AB Or 18/14 Cal Row
*In Remaining Time AMRAP Front Squats (155/105)
-rest 1 min-
X 7
C. Optional Additional Work:
Slideboard Leg Curl 12-16 X 4
-rest as needed-
Lean
A. Every 3 Min For 15 Min: (5 Sets)
Double DB Squat Squat @30X1 10-12
(Lowering 3 sec, no pause at bottom, exploding up, rest 1 sec at top)
B. 1 Min AMRAP:
10/8 Cal AB Or 12/9 Cal Row
*In Remaining Time AMRAP Bodyweight Squats
-rest 1 min-
X 7
C. Optional Additional Work:
Slideboard Leg Curl 12-16 X 4
-rest as needed-
Tuesday Mar 22, 2022
Power
A. 5 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP Double Unders
-rest 5 min-
5 Min AMRAP:
50 Burpees To A Target 6” Above Reach
*In Remaining Time AMRAP Power Snatch (75/55)
-rest 5 min-
X 2
B. Pallof Press 10-12/side X 3
-rest as needed-
Strength
A. 5 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP Double Unders
-rest 5 min-
5 Min AMRAP:
50 Burpees To A Target 6” Above Reach
*In Remaining Time AMRAP Power Snatch (75/55)
-rest 5 min-
X 2
B. Pallof Press 10-12/side X 3
-rest as needed-
Lean
A. 5 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP Single Unders
-rest 5 min-
5 Min AMRAP:
30 Burpees To A Target 6” Above Reach
*In Remaining Time AMRAP Kettlebell Swings
-rest 5 min-
X 2
B. Pallof Press 10-12/side X 3
-rest as needed-
Monday Mar 21, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
45 Sec AMRAP:
Strict Ring Dips
B. For Time:
50 Box Facing Burpee Box Jump Overs (30"/24")
-rest 3 min-
For Time:
50 CTB Pull Ups
*Time Cap 15 Min.
C. Optional Additional Work:
Mini Band Bear Crawl (Mini band around wrist) 50M X 4
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
45 Sec AMRAP:
Strict Bar Dips
B. For Time:
50 Box Facing Burpee Box Jump Overs (30"/24")
-rest 3 min-
For Time:
25 Strict Pull Ups/ Banded Strict Pull Ups
*Time Cap 15 Min.
C. Optional Additional Work:
Mini Band Bear Crawl (Mini band around wrist) 50M X 4
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
45 Sec AMRAP:
Push Ups/ Box Push Ups
B. For Time:
50 Burpees
-rest 3 min-
For Time:
50 Tough Ring Row/ Jumping Pull Ups
*Time Cap 15 Min.
C. Optional Additional Work:
Mini Band Bear Crawl (Mini band around wrist) 50M X 4
-rest as needed-
Sunday Mar 20, 2022
Power
"Nate"
20 Min AMRAP:
2 Muscle Ups
4 Handstand push-ups
8 Kettlebell Swings (2/1.5)
Strength
20 Min AMRAP:
2 Strict Pull Ups
4 Shoulder Press @55% Of 1RM
8 Kettlebell Swings (2/1.5)
Lean
20 Min AMRAP:
4 Tough Ring Row
4 L-Seated DB Press
8 Kettlebell Swings
Saturday Mar 19, 2022
Power
Teams of 2 Complete the following:
*Alternating complete rounds
10 Min AMRAP:
15/12 Cal Row
50 Double Unders
-rest 5 min-
10 Min AMRAP:
15/10 Cal AB
10 Burpees
-rest 5 min-
10 Min AMRAP:
15/12 Cal Ski
2 Rope Climbs
Strength
Teams of 2 Complete the following:
*Alternating complete rounds
10 Min AMRAP:
15/12 Cal Row
50 Double Unders
-rest 5 min-
10 Min AMRAP:
15/10 Cal AB
10 Burpees
-rest 5 min-
10 Min AMRAP:
15/12 Cal Ski
2 Rope Climbs
Lean
Teams of 2 Complete the following:
*Alternating complete rounds
10 Min AMRAP:
12/9 Cal Row
50 Single Unders
-rest 5 min-
10 Min AMRAP:
10/8 Cal AB
10 Burpees
-rest 5 min-
10 Min AMRAP:
10/8 Cal Ski
2 Rope Pulls
Friday Mar 18, 2022
Power
A. Every 2 Min For 16 Min: (8 Sets)
Alternating Front Rack Barbell Step Ups 10-12 Total
B. Every 2 Min For 14 Min: (7 Sets)
10 Front Squats (185/125) (From floor)
30 FT HS Walk
C. Optional Additional Work:
15 Min Row @easy pace
Strength
A. Every 2 Min For 16 Min: (8 Sets)
Alternating Front Rack Barbell Step Ups 10-12 Total
B. Every 2 Min For 14 Min: (7 Sets)
10 Front Squats (185/125)
30 Sec Handstand Hold
C. Optional Additional Work:
15 Min Row @easy pace
Lean
A. Every 2 Min For 16 Min: (8 Sets)
Alternating Goblet Step Ups 10-12 Total
B. Every 2 Min For 14 Min: (7 Sets)
10 Goblet Squats
30 Sec Dumbbell/ Kettlebell Hold
C. Optional Additional Work:
15 Min Row @easy pace
Thursday Mar 17, 2022
Power
A. 15 Min:
Gymnastics Play (nothing fatigue based)
Rope Climb/ Double Under/ Handstand Walk/ Kipping Swings/ Toes To Bar/ Muscle Up Transitions
Or
Light Snatch/ Clean And Jerk Technical Work
B. 7 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP Strict Shoulder Press (75/55)
-directly into-
7 Min AMRAP:
50 Power Snatch (75/55)
In Remaining Time AMRAP Toes To Bar
C. Optional Additional Work:
DB Lateral Raise 12-15 X 3
-rest 1 min-
DB Front Raise 12-15 X 3
-rest 1 min-
DB Rear Delt Raise 12-15 X 3
-rest 1 min-
Strength
A. 15 Min:
Gymnastics Play (nothing fatigue based)
Rope Climb/ Double Under/ Handstand Walk/ Kipping Swings/ Toes To Bar/ Muscle Up Transitions
Or
Light Snatch/ Clean And Jerk Technical Work
B. 7 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP Strict Shoulder Press (75/55)
-directly into-
7 Min AMRAP:
50 Deadlifts (155/105)
In Remaining Time AMRAP Toes To Rig
C. Optional Additional Work:
DB Lateral Raise 12-15 X 3
-rest 1 min-
DB Front Raise 12-15 X 3
-rest 1 min-
DB Rear Delt Raise 12-15 X 3
-rest 1 min-
Lean
A. 15 Min:
Gymnastics Play (nothing fatigue based)
Rope Climb/ Double Under/ Handstand Walk/ Kipping Swings/ Toes To Bar/ Muscle Up Transitions
Or
Light Snatch/ Clean And Jerk Technical Work
B. 7 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP L-seated Dumbbell Press
-directly into-
7 Min AMRAP:
50 Kettlebell Swings
In Remaining Time AMRAP Sit Ups
C. Optional Additional Work:
DB Lateral Raise 12-15 X 3
-rest 1 min-
DB Front Raise 12-15 X 3
-rest 1 min-
DB Rear Delt Raise 12-15 X 3
-rest 1 min-
Tuesday Mar 15, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Wall Walks
B. Teams Of 2 Complete the Following:
3 Rounds For Time:
*Partition as needed.
20 Strict Pull Ups
20 Shoulder To Overhead (155/105)
40/30 Cal AB Or 50/40 Cal Row
*Time Cap 18 Min.
C. Optional Additional Work
Single Arm DB/KB Bent over row on bench @22X1 8-10/arm X 3
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Wall Walks
B. Teams Of 2 Complete the Following:
3 Rounds For Time:
*Partition as needed.
20 Strict Pull Ups
20 Shoulder To Overhead (155/105)
40/30 Cal AB Or 50/40 Cal Row
*Time Cap 18 Min.
C. Optional Additional Work:
Single Arm DB/KB Bent over row on bench @22X1 8-10/arm X 3
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Scaled Wall Walks
B. Teams Of 2 Complete the Following:
3 Rounds For Time:
*Partition as needed.
20 Tough Ring Row
20 Dumbbell Push Press
40/30 Cal AB Or 50/40 Cal Row
*Time Cap 18 Min.
C. Optional Additional Work:
Single Arm DB/KB Bent over row on bench @22X1 8-10/arm X 3
-rest as needed-
Monday Mar 14, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
4 Touch and Go Clean Grip Deadlift (With a hook grip)
B. EMOM 15:
Min 1: 50 Double Unders
Min 2: 15 Deadlifts (225/155)
Min 3: 10 Bar Facing Burpees
C. Optional Additional Work:
Weighted Back Extension 8-10 X 3
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
4 Touch and Go Clean Grip Deadlift (With a hook grip)
B. EMOM 15:
Min 1: 50 Double Unders
Min 2: 15 Deadlifts (225/155)
Min 3: 10 Bar Facing Burpees
C. Optional Additional Work:
Weighted Back Extension 8-10 X 3
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
8 Double KB Deadlifts
B. EMOM 15:
Min 1: 50 Single Unders
Min 2: 15 Sumo KB Deadlifts
Min 3: 10 Burpees
C. Optional Additional Work:
Weighted Back Extension 8-10 X 3
-rest as needed-
Sunday Mar 13, 2022
Power
"Coe"
10 Rounds For Time
10 Thrusters (95/65)
10 Ring Push Ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klove
Strength
10 Rounds For Time
10 Front Squats (135/95)
10 Push-Ups
Lean
10 Rounds For Time
10 Goblet Squats
10 Box/ Knee Push-Ups
Friday Mar 11, 2022
Power
Crossfit Open Workout 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
95 lb, then 115 lb, then 135 lb For Men
65 lb, then 75 lb, then 85 lb For Women
Time cap: 12 minutes
Or
Teams of 2 Complete the following:
*Partition as needed.
*Alternating each completed exercise.
30 Min AMRAP:
15 Bar Facing Burpees
15 Power Snatch (75/55)
15 Wall Balls (20/14)
30 Sec FLR
50 Double Unders/ Single Unders
Strength
Crossfit Open Workout 22.3
Or
Teams of 2 Complete the following:
*Partition as needed.
*Alternating each completed exercise.
30 Min AMRAP:
15 Bar Facing Burpees
15 Deadlifts (155/105)
15 Wall Balls (20/14)
30 Sec FLR
50 Double Unders/ Single Unders
Lean
Crossfit Open Workout 22.3
Or
Teams of 2 Complete the following:
*Partition as needed.
*Alternating each completed exercise.
30 Min AMRAP:
15 Bar Facing Burpees
15 Kettlebell Swings
15 Wall Balls
30 Sec FLR
50 Single Unders
Thursday Mar 10, 2022
Power
A. Every 2 Min For 14 Min: (7 Sets)
Power Snatch 1.1.
-rest 3-5 sec between reps-
B. 10 Min AMRAP:
Ascending Ladder of the following
3,6,9,12,15
Power Snatch (135/95)
Burpee Ring/Bar Muscle Ups/ Burpee Chest To Bar Pull Up/ Burpee Pull Up/ Burpee R.R.
*Time Cap 15 Min.
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
Strength
A. Every 2 Min For 14 Min: (7 Sets)
Snatch Deadlifts 1.1.
-rest 3-5 sec between reps-
B. 10 Min AMRAP:
Ascending Ladder of the following
3,6,9,12,15
Snatch Deadlifts (185/125)
Burpee Strict Chest To Bar Pull Up/ Burpee Strict Pull Up/ Burpee Ring Row
*Time Cap 15 Min.
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
Lean
A. Every 2 Min For 14 Min: (7 Sets)
5 Sumo Kettlebell Deadlifts
-rest 3-5 sec between reps-
B. 10 Min AMRAP:
Ascending Ladder of the following
3,6,9,12,15
Double Kettlebell Deadlifts
Burpee Ring Row
*Time Cap 15 Min.
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
Wednesday Mar 9, 2022
Power
A. Dumbbell Plank Pull Through 20-30 reps Alternating X 4
-rest as needed-
B. Not For Time:
30 Alternating Turkish Get Ups
-directly into-
3 Min MAX Calories AB/ Row/ Ski
C. Optional Additional Work:
Mini Band Bear Crawl (Mini band around wrist) 50M X 3
-rest as needed-
Strength
A. Dumbbell Plank Pull Through 20-30 reps Alternating X 4
-rest as needed-
B. Not For Time:
30 Alternating Turkish Get Ups
-directly into-
3 Min MAX Calories AB/ Row/ Ski
C. Optional Additional Work:
Mini Band Bear Crawl (Mini band around wrist) 50M X 3
-rest as needed-
Lean
A. Dumbbell Plank Pull Through 20-30 reps Alternating X 4
-rest as needed-
B. Not For Time:
30 Alternating Turkish Get Ups
-directly into-
3 Min MAX Calories AB/ Row/ Ski
C. Optional Additional Work:
Mini Band Bear Crawl (Mini band around wrist) 50M X 3
-rest as needed-
Tuesday Mar 8, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
Overhead Squat @22X1 1 Rep
B. For Time:
21-15-9
Overhead Squats (95/65)
Chest To Bar Pull Ups/ Pull Ups/ Tough Ring Row
*Time Cap 10 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 3
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
Front Squat @22X1 1 Rep
B. For Time:
21-15-9
Front Squats (135/95)
12-9-6
Strict Chest To Bar Pull Ups/ Strict Pull Ups/ Tough Ring Row
*Time Cap 10 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 3
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
Goblet Squats @22X1 10 Reps
B. For Time:
21-15-9
Goblet Squats
Tough Ring Row
*Time Cap 10 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 3
-rest as needed-
Monday Mar 7, 2022
Power
"Filthy Fifty"
50 Box Jump Step Down (24"/20")
50 Jumping Pull Ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Presses (45/35)
50 Supermans
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Strength
"Filthy Fifty"
50 Box Jump Step Down (24"/20")
25 Strict Pull Ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Presses (45/35)
50 Supermans
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Lean
"Filthy Fifty"
50 Box Jump Step Down (24"/20")
50 Ring Rows
50 Kettlebell Swings (35#/26#)
50 Walking Lunge Steps
50 Sit Ups
50 Dumbbell Push Presses
50 Supermans
50 Air Squats
50 Burpees
100 Single Unders
Sunday Mar 6, 2022
Power
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Strength
21-15-9 reps of:
Shoulder Press @55% of 1RM
Bar dips
Push-ups
Lean
21-15-9 reps of:
L-seated Dumbbell Press
Dumbbell Skull Crushers
Box Or Knee Push-ups
Saturday Mar 5, 2022
Power
Crossfit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
225-lb/155-lb barbell
Time cap: 10 minutes
Or
Every 4 Min For 24 Min: (6 Sets) For Times:
15/10 Cal AB
50 Double Unders
10 Burpee Box Jump Overs
Strength
Crossfit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
225-lb/155-lb barbell
Or
Every 4 Min For 24 Min: (6 Sets) For Times:
15/10 Cal AB
50 Double Unders
10 Burpee Box Jump Overs
Lean
Crossfit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
135-lb/95-lb barbell
Or
Every 4 Min For 24 Min: (6 Sets) For Times:
10/8 Cal AB
50 Single Unders
10 Burpees
Friday Mar 4, 2022
Power
Crossfit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
225-lb/155-lb barbell
Time cap: 10 minutes
Or
Every 4 Min For 24 Min: (6 Sets) For Times:
15/10 Cal AB
50 Double Unders
10 Burpee Box Jump Overs
Strength
Crossfit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
225-lb/155-lb barbell
Or
Every 4 Min For 24 Min: (6 Sets) For Times:
15/10 Cal AB
50 Double Unders
10 Burpee Box Jump Overs
Lean
Crossfit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
135-lb/95-lb barbell
Or
Every 4 Min For 24 Min: (6 Sets) For Times:
10/8 Cal AB
50 Single Unders
10 Burpees
Thursday Mar 3, 2022
Power
A. 15 Min:Gymnastics Play (nothing fatigue based)
Rope Climb/ Double Under/ Handstand Walk/ Kipping Swings/ Toes To Bar/ Muscle Up Transitions
B. 12 Min AMRAP:
3 Strict HSPU
6 Strict Pull Ups/ Banded Strict Pull Ups
12 Alternating Pistols
C. Optional Additional Work:
Not For Time:
Accumulate 30-50 Strict False Grip Ring Pull Ups/ Pull Up Eccentrics
+
Half Kneeling Single arm DB/KB neutral grip press @3011 8-10/arm X 3
-rest as needed-
Strength
A. 15 Min:Gymnastics Play (nothing fatigue based)
Rope Climb/ Double Under/ Handstand Walk/ Kipping Swings/ Toes To Bar/ Muscle Up Transitions
B. 12 Min AMRAP:
3 Shoulder Press @55% of 1RM
6 Strict Pull Ups/ Banded Strict Pull Ups
12 Alternating Jump Switch Lunges
C. Optional Additional Work:
Not For Time:
Accumulate 30-50 Strict False Grip Ring Pull Ups/ Pull Up Eccentrics
+
Half Kneeling Single arm DB/KB neutral grip press @3011 8-10/arm X 3
-rest as needed-
Lean
A. 15 Min:Gymnastics Play (nothing fatigue based)
Rope Climb/ Double Under/ Handstand Walk/ Kipping Swings/ Toes To Bar/ Muscle Up Transitions
B. 12 Min AMRAP:
3 L-Seated DB Press
6 Ring Rows
12 Alternating Jump Switch Lunges
C. Optional Additional Work:
Not For Time:
Accumulate 30-50 Strict False Grip Ring Pull Ups/ Pull Up Eccentrics
+
Half Kneeling Single arm DB/KB neutral grip press @3011 8-10/arm X 3
-rest as needed-
Wednesday Mar 2, 2022
Power
A. EMOM 15:
1 Power Clean and Jerk
*Building in weight each set.
B. "Grace"
For Time:
30 Clean And Jerks (135/95)
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
Strength
A. EMOM 15:
1 Deadlift
*Building in weight each set.
B. "For Time"
60 Deadlifts (225/155)
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
Lean
A. EMOM 15:
5 Double Kettlebell Deadlifts
*Building in weight each set.
B. For Time:
150 Russian Kettlebell Swings
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
Tuesday Mar 1, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
3 Push Press
B. For Time:
50 Wall Balls (20/14)
25 Chest To Bar Pull Ups/ Jumping Pull Ups
50 Push Press (75/55)
25 Chest To Bar Pull Ups/ Jumping Pull Ups
50 Wall Balls (20/14)
*Time Cap 15 Min.
C. Optional Additional Work:
50M Waiters Walk/arm (In Control) X 4
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
3 Push Press
B. For Time:
50 Wall Balls (20/14)
15 Strict Pull Ups/ Banded Pull Ups
50 Push Press (75/55)
15 Strict Pull Ups/ Banded Pull Ups
50 Wall Balls (20/14)
*Time Cap 15 Min.
C. Optional Additional Work:
50M Waiters Walk/arm (In Control) X 4
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
6 Dumbbell Push Press
B. For Time:
50 Air Squats
25 Ring Rows
50 Dumbbell Push Press
25 Ring Rows
50 Air Squats
*Time Cap 15 Min.
C. Optional Additional Work:
50M Waiters Walk/arm (In Control) X 4
-rest as needed-
Monday Feb 28, 2022
Power
4 Rounds For MAX Reps:
1 Min: Box Jump Overs
1 Min: Kettlebell Swings (1.5/1)
1 Min: Cal AB
1 Min: Double Unders
1 Min: Cal Row
1 Min Rest
Strength
4 Rounds For MAX Reps:
1 Min: Box Jump Overs
1 Min: Kettlebell Swings (1.5/1)
1 Min: Cal AB
1 Min: Double Unders
1 Min: Cal Row
1 Min Rest
Lean
4 Rounds For MAX Reps:
1 Min: Box Jump Overs
1 Min: Kettlebell Swings (1.5/1)
1 Min: Cal AB
1 Min: Single Unders
1 Min: Cal Row
1 Min Rest
Sunday Feb 27, 2022
Power
Crossfit Open Workout 22.1
Or
2022 CFEC Kickstart Aerobic Tester
For Time:
50/40 Cal AB
50 Burpees To Target 6" Above Reach
50/40 Cal Row
Strength
Crossfit Open Workout 22.1
Or
2022 CFEC Kickstart Aerobic Tester
For Time:
50/40 Cal AB
50 Burpees To Target 6" Above Reach
50/40 Cal Row
Lean
Crossfit Open Workout 22.1
Or
2022 CFEC Kickstart Aerobic Tester
For Time:
50/40 Cal AB
50 Burpees To Target 6" Above Reach
50/40 Cal Row
Saturday Feb 26, 2022
Power
Crossfit Open Workout 22.1
Or
Complete the following:
EMOM 30:
Min 1: 15/12 Cal Row
Min 2: 15 Kettlebell Swings (2/1.5)
Min 3: 15/10 Cal AB
Min 4: 10 Burpee Box Jump Overs (24”/20”)
Min 5: 10 Chest To Bar Pull Ups/ 10 Kipping Pull Ups/ 10 Jumping Pull Ups
Strength
Crossfit Open Workout 22.1
Or
Complete the following:
EMOM 30:
Min 1: 12/9 Cal Row
Min 2: 15 Kettlebell Swings (2/1.5)
Min 3: 10/8 Cal AB
Min 4: 10 Burpee Box Jump Overs (24”/20”)
Min 5: 5 Strict Pull Ups/ 5 Banded Strict Pull Ups
Lean
Crossfit Open Workout 22.1
Or
Complete the following:
EMOM 30:
Min 1: 10/8 Cal Row
Min 2: 10 Kettlebell Swings (2/1.5)
Min 3: 8/6 Cal AB
Min 4: 10 Burpees
Min 5: 10 Ring Rows
Friday Feb 25, 2022
Power
Crossfit Open Workout 22.1
Or
Complete the following:
EMOM 30:
Min 1: 15/12 Cal Row
Min 2: 15 Kettlebell Swings (2/1.5)
Min 3: 15/10 Cal AB
Min 4: 10 Burpee Box Jump Overs (24”/20”)
Min 5: 10 Chest To Bar Pull Ups/ 10 Kipping Pull Ups/ 10 Jumping Pull Ups
Strength
Crossfit Open Workout 22.1
Or
Complete the following:
EMOM 30:
Min 1: 12/9 Cal Row
Min 2: 15 Kettlebell Swings (2/1.5)
Min 3: 10/8 Cal AB
Min 4: 10 Burpee Box Jump Overs (24”/20”)
Min 5: 5 Strict Pull Ups/ 5 Banded Strict Pull Ups
Lean
Crossfit Open Workout 22.1
Or
Complete the following:
EMOM 30:
Min 1: 10/8 Cal Row
Min 2: 10 Kettlebell Swings (2/1.5)
Min 3: 8/6 Cal AB
Min 4: 10 Burpees
Min 5: 10 Ring Rows
Thursday Feb 24, 2022
Power
A. Every 2 Min for 10 Min: (5 Sets)
3 Front Rack Sotts Press
B. Teams of 2 Complete the following:
*Partition as needed.
25 Min AMRAP:
100 Deadlifts (225/155)
150/100 Cal AB
400 Double Unders
C. Optional Additional Work:
Banded Face Pulls 12-15 X 3
-rest 1 min-
Strength
A. Every 2 Min for 10 Min: (5 Sets)
3 Snatch Grip Sotts Press
B. Teams of 2 Complete the following:
*Partition as needed.
25 Min AMRAP:
100 Deadlifts (225/155)
150/100 Cal AB
400 Double Unders
C. Optional Additional Work:
Banded Face Pulls 12-15 X 3
-rest 1 min-
Lean
A. Every 2 Min for 10 Min: (5 Sets)
3 Dumbbell Sotts Press
B. Teams of 2 Complete the following:
*Partition as needed.
25 Min AMRAP:
100 Russian Kettlebell Swings
150/100 Cal AB
400 Single Unders
C. Optional Additional Work:
Banded Face Pulls 12-15 X 3
-rest 1 min-
Wednesday Feb 23, 2022
Power
A. Every 2 Min For 20: (10 Sets)
Overhead Squat @22X1 2 Reps
B. For Time:
100 Thrusters (95/65)
*Time Cap 10 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 3
-rest as needed-
Strength
A. Every 2 Min For 20: (10 Sets)
Front Squat @22X1 2 Reps
B. For Time:
100 Thrusters (95/65)
*Time Cap 10 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 3
-rest as needed-
Lean
A. Every 2 Min For 20: (10 Sets)
Goblet Squat @22X1 8 Reps
B. For Time:
100 Goblet Alternating Reverse Lunge Steps
*Time Cap 10 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 3
-rest as needed-
Tuesday Feb 22, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
1 Bench Press
3-5 Strict Chest To Bar Pull Ups
B. For Time:
200 Double Unders
30 Bar Muscle Ups
200 Double Unders
*Time Cap 15 Min.
C. Optional Additional Work:
Dumbbell External Rotation on knee cap 30X0 8-10/arm X 3
-rest 1 min-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
1 Bench Press
3-5 Strict Pull Ups
B. For Time:
200 Double Unders
10 Rope Climbs
200 Double Unders
*Time Cap 15 Min.
C. Optional Additional Work:
Dumbbell External Rotation on knee cap 30X0 8-10/arm X 3
-rest 1 min-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
10 Dumbbell Bench Press
5 Tough Ring Row
B. For Time:
200 Double Unders
10 Rope Pulls
200 Double Unders
*Time Cap 15 Min.
C. Optional Additional Work:
Dumbbell External Rotation on knee cap 30X0 8-10/arm X 3
-rest 1 min-
Monday Feb 21, 2022
Power
A. EMOM 12:
1 Muscle Snatch+ 1 Power Snatch+ 1 Squat Snatch
(This is not for maximal weight, this is a drill to work on hip extension and being fast)
B. 10 Min AMRAP:
10 Overhead Alternating Reverse Lunge Steps (135/95)
10 Toes To Bar
C. Optional Additional Work:
Single Leg Barbell Deadlift 6-8/leg X 4
-rest as needed-
Strength
A. Every 2 Min For 14 Min: (7 Sets)
3 Snatch Grip Deadlift Or 3 Snatch Pulls
B. 10 Min AMRAP:
10 Front Rack Alternating Reverse Lunge Steps (135/95)
10 Toes To Rig
C. Optional Additional Work:
Single Leg Barbell Deadlift 6-8/leg X 4
-rest as needed-
Lean
A. Every 2 Min For 14 Min: (7 Sets)
5 Double Kettlebell/ Dumbbell Deadlifts
B. 10 Min AMRAP:
10 Goblet Alternating Reverse Lunge Steps
10 Sit Ups
C. Optional Additional Work:
Single Leg Barbell Deadlift 6-8/leg X 4
-rest as needed-
Sunday Feb 20, 2022
Power
"Holleyman"
30 Rounds For Time:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)
Strength
"Holleyman"
30 Rounds For Time:
5 Wall Balls (20/14)
3 Shoulder Press @55% of 1RM
1 Deadlift (275/55)
Lean
30 Rounds For Time:
5 Air Squats
3 L-seated DB Press
1 Sumo Kettlebell Deadlift
Saturday Feb 19, 2022
Power
Teams of 2 Complete the following For Time:
400 Double Unders
-directly into-
3 Rounds For Time:
30 Thrusters (95/65)
30 Bar Facing Burpees
-directly into:
2 Rounds For Time:
40 Power Snatch (95/65)
4 Rope Climbs
-directly into-
100/80 Cal AB/ 150/120 Cal Row/150/120 Cal Ski
Strength
Teams of 2 Complete the following For Time:
400 Double Unders
-directly into-
3 Rounds For Time:
30 Front Squats (135/95)
30 Bar Facing Burpees
-directly into:
2 Rounds For Time:
40 Deadlifts (225/155)
4 Rope Climbs
-directly into-
100/80 Cal AB/ 150/120 Cal Row/150/120 Cal Ski
Lean
Teams of 2 Complete the following For Time:
800 Single Unders
-directly into-
3 Rounds For Time:
30 Goblet Squats
30 Burpees
-directly into:
2 Rounds For Time:
40 Kettlebell Swings
8 Rope Pulls
-directly into-
100/80 Cal AB/ 150/120 Cal Row/150/120 Cal Ski
Friday Feb 18, 2022
Power
A. Every 6 Min For 30 Min: (5 Sets)
500M/450M Row
10 Clean and Jerks (155/105)
B. Extra Work:
EMOM 12:
Min 1: 15/12 Cal Ski
Min 2: 50 Double Unders
Strength
A. Every 6 Min For 30 Min: (5 Sets)
500M/450M Row
10 Deadlifts (275/185)
B. Extra Work:
EMOM 12:
Min 1: 15/12 Cal Ski
Min 2: 50 Double Unders
Lean
A. Every 6 Min For 30 Min: (5 Sets)
500M/450M Row
20 Russian Kettlebell Swings
B. Extra Work:
EMOM 12:
Min 1: 15/12 Cal Ski
Min 2: 100 Single Unders
Thursday Feb 17, 2022
Power
A. 300 Reps For Time:
*Complete The Following Until 300 Reps are complete:
30 Sec Work:
Jump Squats
15 Sec Rest:
30 Sec Work:
Cal AB/Row/Ski
15 Sec Rest:
30 Sec Work:
Med Ball Russian Twists (30/20) (Every time the ball crosses your body and touches the ground counts as one rep)
-rest 15 sec-
30 Sec Work:
Wall Walks
15 Sec Rest:
Strength
A. 300 Reps For Time:
*Complete The Following Until 300 Reps are complete:
30 Sec Work:
Jump Squat
15 Sec Rest:
30 Sec Work:
Cal AB/Row/Ski
15 Sec Rest:
30 Sec Work:
Med Ball Russian Twists (30/20) (Every time the ball crosses your body and touches the ground counts as one rep)
-rest 15 sec-
30 Sec Work:
Wall Walks
15 Sec Rest:
Lean
A. 300 Reps For Time:
*Complete The Following Until 300 Reps are complete:
30 Sec Work:
Jump Squats
15 Sec Rest:
30 Sec Work:
Cal AB/Row/Ski
15 Sec Rest:
30 Sec Work:
Med Ball Russian Twists (30/20) (Every time the ball crosses your body and touches the ground counts as one rep)
-rest 15 sec-
30 Sec Work:
Wall Walks
15 Sec Rest:
Wednesday Feb 16, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
5 Push Press
B. 10 Min AMRAP
10 Kettlebell Snatch (Left) (1.5/1)
10 Kettlebell Snatch (Right) (1.5/1)
10/8 Cal AB Or 15/12 Cal Row
8 TTB
6 Bar Muscle Ups
C. Optional Additional Work:
50M Waiters Walk/arm (In Control) X 3
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
5 Push Press
B. 10 Min AMRAP
10 Kettlebell Snatch (Left) (2/1.5)
10 Kettlebell Snatch (Right) (2/1.5)
10/8 Cal AB Or 15/12 Cal Row
8 Toes To Rig
2 Rope Climb
C. Optional Additional Work:
50M Waiters Walk/arm (In Control) X 3
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
5 Dumbbell Push Press
B. 10 Min AMRAP
10 Hang Dumbbell Snatch (Left)
10 Hang Dumbbell Snatch (Left)
10/8 Cal AB Or 15/12 Cal Row
8 Sit Ups
4 Rope Pulls
C. Optional Additional Work:
50M Waiters Walk/arm (In Control) X 3
-rest as needed-
Tuesday Feb 15, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
1 Power Clean
*Building in weight each set.
B. Crossfit Open Workout 12.1
7 Min AMRAP:
Burpees To Target 6” Above Reach
C. Optional Additional Work:
Sorenson Hold 45-60 Sec X 3
-rest as needed-
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
1 Deadlift
*Building in weight each set.
B. 7 Min AMRAP:
Burpees To Target 6” Above Reach
C. Optional Additional Work:
Sorenson Hold 45-60 Sec X 3
-rest as needed-
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
10 Kettlebell Swings
*Building in weight each set.
B. 7 Min AMRAP:
Burpees To Target 6” Above Reach
C. Optional Additional Work:
Sorenson Hold 45-60 Sec X 3
-rest as needed-
Monday Feb 14, 2022
Power
A. Every 90 Sec For 15 Min: (10 Sets)
5 Strict Ring Row (With 2 sec hold, holding rings to chest)
B. For Time:
2K Row
C. Optional Additional Work:
Not For Time:
Accumulate 50 Strict Chest To Bar Pull Ups/ Strict Pull Ups/ Pull Up Eccentrics
Strength
A. Every 90 Sec For 15 Min: (10 Sets)
5 Strict Ring Row (With 2 sec hold, holding rings to chest)
B. For Time:
2K Row
C. Optional Additional Work:
Not For Time:
Accumulate 50 Strict Neutral Grip Ring Pull Ups/ Pull Up Eccentrics
Lean
A. Every 90 Sec For 15 Min: (10 Sets)
5 Strict Ring Row (With 2 sec hold, holding rings to chest)
B. For Time:
2K Row
C. Optional Additional Work:
Not For Time:
Accumulate 50 Strict Neutral Grip Ring Pull Ups/ Pull Up Eccentrics
Sunday Feb 13, 2022
Warm up:
30 Sec On/15 Sec Off
X 3
First 30 Sec:
Box Step Ups
Second 30 Sec:
FLR
Third 30 Sec:
Russian KBS
"Mcghee"
30 Min AMRAP:
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24"/20")
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
Saturday Feb 12, 2022
Teams of 2 complete the following
0:00-5:00
"Tunnel of Love,"
For Time:
1000 meter Row (Partner 2 Jumps Rope*)
"Roses are Red, Violets are Blue...So are Medicine Balls,"
5:00-25:00
20 Min AMRAP:
50 Partner Med Ball Russian Twists (20/14)
40 Partner Med Ball Sit-Ups (20/14)
30 Mountain Climbers
20 Wall Balls (20/14)
Friday Feb 11, 2022
Power
A. EMOM 15:
1 Weighted Strict Pull Up
B. "Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*You must stop after each set. For example you must complete 5 Unbroken Double Unders, stop then complete 10 Unbroken Double Unders. If you were to complete 7 reps in the set of 10 you would then reset and do the set of ten again until you perform 10 Unbroken and so on up and down the ladder.
Strength
A. EMOM 15:
1 Weighted Strict Pull Up
B. "Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*You must stop after each set. For example you must complete 5 Unbroken Double Unders, stop then complete 10 Unbroken Double Unders. If you were to complete 7 reps in the set of 10 you would then reset and do the set of ten again until you perform 10 Unbroken and so on up and down the ladder.
Lean
A. EMOM 15:
4-5 Banded Pull Ups Or Pull Up Eccentrics
B. "Flight Simulator"
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10
Unbroken Single Unders
*You must stop after each set. For example you must complete 10 Unbroken Single Unders, stop then complete 20 Unbroken Single Unders. If you were to complete 14 reps in the set of 20 you would then reset and do the set of twenty again until you perform 20 Unbroken and so on up and down the ladder.
Thurs Feb 10, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
5 Min AMRAP:
Cal Row
-rest 2 min-
5 Min AMRAP:
Kettlebell Snatch (2/1.5)
-rest 2 min-
5 Min AMRAP:
Strict Ring Dip
-rest 2 min-
5 Min AMRAP:
Cal Ski Erg
-rest 2 min-
5 Min AMRAP:
Toes To Bar/ Hanging Knee Raise
Strength
Teams of 2 Complete the following:
*Partition as needed.
5 Min AMRAP:
Cal Row
-rest 2 min-
5 Min AMRAP:
Full Kettlebell Swings (2/1.5)
-rest 2 min-
5 Min AMRAP:
Strict Bar Dip
-rest 2 min-
5 Min AMRAP:
Cal Ski Erg
-rest 2 min-
5 Min AMRAP:
Toes To Rig
Lean
Teams of 2 Complete the following:
*Partition as needed.
5 Min AMRAP:
Cal Row
-rest 2 min-
5 Min AMRAP:
Russian Kettlebell Swings
-rest 2 min-
5 Min AMRAP:
60 Push Up
-rest 2 min-
5 Min AMRAP:
Cal Ski Erg
-rest 2 min-
5 Min AMRAP:
Sit Ups
Wed Feb 9, 2022
Lower Body Push- Overhead Squat+ CP AMRAP+ Single Leg Strengthening
Power
A. Every 90 Sec For 15: (10 Sets)
Overhead Squat @22X1 3 Reps
B. 90 Sec AMRAP:
10 Burpee Box Jump Over (30”/24”)
*In Remaining Time AMRAP Power Clean (205/135)
-rest 90 sec-
X 5
C. Optional Additional Work:
Single Arm Front Rack Carry 50M/arm X 3
-rest as needed-
Strength
A. Every 90 Sec For 15: (10 Sets)
Front Squat @22X1 3 Reps
B. 90 Sec AMRAP:
10 Burpee Box Jump Over (30”/24”)
*In Remaining Time AMRAP Deadlifts (315/205)
-rest 90 sec-
X 5
C. Optional Additional Work:
Single Arm Front Rack Carry 50M/arm X 3
-rest as needed-
Lean
A. Every 90 Sec For 15: (10 Sets)
Goblet Squat @22X1 6-8 Reps
B. 90 Sec AMRAP:
10 Burpee Box Jump Over
*In Remaining Time AMRAP Kettlebell Swing
-rest 90 sec-
X 5
C. Optional Additional Work:
Single Arm Front Rack Carry 50M/arm X 3
-rest as needed-
Tue Feb 8, 2022
Upper Body Push Vertical+ CP For Time+ Stabilization/ Midline Strengthening
Power
A. Complete the following:
0:00-15:00
4 Rounds For Time:
25 Shoulder Press (75/55)
25/20 Cal AB
15:00-30:00
3 Rounds For Time:
30/20 Cal Row
100 Double Unders
B. Optional Additional Work:
GHD Supine Hold (At parallel 30-40 Sec X 3
-rest as needed-
Strength
A. Complete the following:
0:00-15:00
4 Rounds For Time:
25 Shoulder Press (75/55)
25/20 Cal AB
15:00-30:00
3 Rounds For Time:
30/20 Cal Row
100 Double Unders
B. Optional Additional Work:
GHD Supine Hold (At parallel 30-40 Sec X 3
-rest as needed-
Lean
A. Complete the following:
0:00-15:00
4 Rounds For Time:
25 Standing Dumbbell Shoulder Press
25/20 Cal AB
15:00-30:00
3 Rounds For Time:
30/20 Cal Row
100 Single Unders
B. Optional Additional Work:
GHD Supine Hold (At parallel 30-40 Sec X 3
-rest as needed-
Mon Feb 7, 2022
Lower Body Pull/Push- Snatch+ ANG For Time+ Single Leg Strengthening
Power
A. Every 2 Min For 14 Min: (7 Sets)
Squat Snatch Cluster 1.1.
-rest 3-5 sec between reps-
*Building in weight each set.
B. 0:00-10:00
5 Rounds For Time:
10 Power Snatch (95/65)
10 Chest To Bar Pull Ups
10:00-15:00
5 Min AMRAP:
Bar Facing Burpees
C. Optional Additional Work:
Snatch Grip Barbell Back Extension 6-8 X 4
-rest as needed-
Strength
A. Every 2 Min For 14 Min: (7 Sets)
Snatch Deadlift Cluster 1.1.
-rest 3-5 sec between reps-
*Building in weight each set.
B. 0:00-10:00
5 Rounds For Time:
10 Snatch Deadlifts (135/95)
5 Strict Pull Ups
10:00-15:00
5 Min AMRAP:
Bar Facing Burpees
C. Optional Additional Work:
Snatch Grip Barbell Back Extension 6-8 X 4
-rest as needed-
Lean
A. Every 2 Min For 14 Min: (7 Sets)
Sumo KB Deadlift 8 Reps
-rest 3-5 sec between reps-
*Building in weight each set.
B. 0:00-10:00
5 Rounds For Time:
10 Kettlebell Swings
10 Jumping Pull Ups/ Banded Pull Ups/ Ring Rows
10:00-15:00
5 Min AMRAP:
Burpees
C. Optional Additional Work:
Weighted Dumbbell Back Extension 6-8 X 4
-rest as needed-
Sun Feb 6, 2022
Power
"Cindy"
20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
Advanced: Chest To Bar Pull Ups
Rx: Pullups
Level 3: Jumping Pull Ups
Level 2: Banded Strict Pull Ups
Strength
"Cindy"
20 Min AMRAP:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Lean
"Cindy"
20 Min AMRAP:
5 Ring Rows
10 Box Push Ups
15 Air Squats
Sat Feb 5, 2022
Power
Teams of 2 Complete the following:
*Partition as needed.
For Time:
50 Front Squats (155/105)
100/80 Cal Row
100 Front Squats (135/95)
100/80 Cal Row
150 Front Squats (95/65)
100/80 Cal Row
Strength
Teams of 2 Complete the following:
*Partition as needed
For Time:
50 Front Squats (155/105)
100/80 Cal Row
100 Front Squats (135/95)
100/80 Cal Row
150 Front Squats (95/65)
100/80 Cal Row
Lean
Teams of 2 Complete the following:
*Partition as needed.
For Time:
50 Goblet Squats
100/80 Cal Row
100 Goblet Squats
100/80 Cal Row
150 Goblet Squats
100/80 Cal Row
Fri Feb 4, 2022
Power
A. 10 Min:
Power Snatch/ Squat Snatch Practice with Light weight
B. Crossfit Open Workout 13.1
17 Min AMRAP:
40 Burpees To Target 6" Above Reach
30 Snatches (75/55)
30 Burpees To Target 6" Above Reach
30 Snatches (135/95)
20 Burpees To Target 6" Above Reach
30 Snatches (165/100)
10 Burpees To Target 6" Above Reach
30 Snatches (210/120)
Strength
A. 10 Min:
Deadlift Practice with Light weight
B. Crossfit Open Workout 13.1
17 Min AMRAP:
40 Burpees To Target 6" Above Reach
30 Deadlifts (75/55)
30 Burpees To Target 6" Above Reach
30 Deadlifts (135/95)
20 Burpees To Target 6" Above Reach
30 Deadlifts (165/100)
10 Burpees To Target 6" Above Reach
30 Deadlifts (210/120)
Lean
A. 10 Min:
Deadlift Practice with Light weight
B. Crossfit Open Workout 13.1
17 Min AMRAP:
40 Burpees
30 Kettlebell Swings
30 Burpees
30 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
10 Burpees
30 Kettlebell Swings
Thu Feb 3, 2022
Upper Body Pull Vertical+ CP For Time Interval+ Scapular Strengthening/ Midline Strengthening
Power
A. Every 6 Min For 30 Min: (5 Sets)
100 Double Unders
10 Strict Pull Ups
25/20 Cal Row
*Each set is for time. Aim to keep each time within 10 seconds of each other.
B. Optional Additional Work:
Dumbbell Lateral Raise 8-10 X 3
-rest as needed-
Strength
A. Every 6 Min For 30 Min: (5 Sets)
100 Double Unders
10 Strict Pull Ups
25/20 Cal Row
*Each set is for time. Aim to keep each time within 10 seconds of each other.
B. Optional Additional Work:
Dumbbell Lateral Raise 8-10 X 3
-rest as needed-
Lean
A. Every 6 Min For 30 Min: (5 Sets)
100 Single Unders
10 Strict Pull Ups
25/20 Cal Row
*Each set is for time. Aim to keep each time within 10 seconds of each other.
B. Optional Additional Work:
Dumbbell Lateral Raise 8-10 X 3
-rest as needed-
Wed Feb 2, 2022
Lower Body Pull- Power Clean+ ANG For Time+ Posterior Chain Strengthening
Power
A. Every 2 Min For 20 Min: (10 Sets)
5 Touch and go Power Cleans
*Building in weight each set.
B. "DT"
5 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
C. Optional Additional Work:
Snatch Grip Barbell RDL @3011 4-6 X 4
-rest as needed-
Strength
A. Every 2 Min For 20 Min: (10 Sets)
5 Touch and go Deadlifts
*Building in weight each set.
B. "DT"
5 RFT
12 Deadlifts (155/105)
9 Kettlebell Swings
6 Push Jerks
C. Optional Additional Work:
Snatch Grip Barbell RDL @3011 4-6 X 4
-rest as needed-
Lean
A. Every 2 Min For 20 Min: (10 Sets)
10 Kettlebell Swings
*Building in weight each set.
B. "DT"
12 Sumo Kettlebell Deadlifts
9 Kettlebell Swings
6 Dumbbell Push Press
C. Optional Additional Work:
Double Kettlebell RDL @3011 4-6 X 4
-rest as needed-
Tue Feb 1, 2022
Upper Body Pull Vertical+ CP For Time (Chipper Style)+ Stabilization/ Midline Strengthening
Power
A. Every 2 Min For 10 Min: (5 Sets)
4 Bench Press
8 Strict Ring Row
(Bench press grip should be no wider than just outside shoulder width)
B. Complete the following:
0:00-5:00
50/40 Cal AB
*In Remaining Time AMRAP Strict HSPU
5:00-15:00
100 Ft Handstand Walk
50 Wall Balls (20/14)
*In Remaining Time AMRAP Ring Muscle Ups
C. Optional Additional Work:
Barbell Curl (Back Against Wall) 6-8 X 4
-rest as needed-
Strength
A. Every 2 Min For 10 Min: (5 Sets)
4 Bench Press
8 Strict Ring Row
(Bench press grip should be no wider than just outside shoulder width)
B. Complete the following:
0:00-5:00
50/40 Cal AB
*In Remaining Time AMRAP Shoulder Press @55% OF 1RM
5:00-15:00
100 Sec Handstand Hold
50 Wall Balls (20/14)
*In Remaining Time AMRAP Rope Climbs
C. Optional Additional Work:
Barbell Curl (Back Against Wall) 6-8 X 4
-rest as needed-
Lean
A. Every 2 Min For 10 Min: (5 Sets)
8 Dumbbell Bench Press
8 Strict Ring Row
(Bench press grip should be no wider than just outside shoulder width)
B. Complete the following:
0:00-5:00
50/40 Cal AB
*In Remaining Time AMRAP L-Seated DB Press
5:00-15:00
100 Sec DB/KB Hold.
50 Wall Balls
*In Remaining Time AMRAP Rope Pulls
C. Optional Additional Work:
Dumbbell Curl (Back Against Wall) 6-8 X 4
-rest as needed-
Mon Jan 31, 2022
Lower Body Push- Back Rack Alternating Reverse Lunge Step(In Place)+ ANG AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15: (10 Sets)
Back Rack Alternating Reverse Lunge Step(In Place) 10 Reps (5 per leg)
B. 5 Min AMRAP:
7 Chest To Bar Pull Ups
7 Thrusters (95/65)
-rest 5 min-
5 Min AMRAP:
7 Toes To Bar/ Hanging Knee Raise
7 Overhead Squats (95/65)
C. Optional Additional Work:
Double Kettlebell Front Rack Carry 50M X 3
-rest 1 min-
Sat Jan 29, 2022
Upper Body Pull Vertical+ CP For Time (Chipper Style)+ Stabilization/ Midline Strengthening
Teams of 2 Complete the following:
*Partition as needed.
10 Min AMRAP:
2000M/1800M SkiErg
*In Remaining Time AMRAP Toes To Bar
-rest 2 min-
10 Min AMRAP:
150/100 Cal AB
*In Remaining Time AMRAP Power Snatch (75/55)
-rest 2 min-
100/80 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
Fri Jan 28, 2022
Upper Body Pull Vertical+ CP For Time (Chipper Style)+ Stabilization/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30-45 Sec Front Leaning Rest (On Rings)
B. For Time:
75 Wall Balls (20/14)
25 Bar Muscle Ups
75 Wall Balls (20/14)
C. Optional Additional Work:
Supine GHD Hold- Accumulate 3 Min
Thu Jan 27, 2022
Lower Body Push- Front Squat (Muscle Endurance)+ CP AMRAP+ Single Leg Strengthening
A. 45 Sec AMRAP:
Front Squat (135/95)
-rest 45 sec-
X 5
B. Teams of 2 complete the following:
18 Min AMRAP:
40 Box Jump Overs (30”/24”)
30/24 Cal Row
20 Clean and Jerks (135/95)
10 Thrusters (135/95)
C. Optional Additional Work:
Snatch Grip Barbell Back Extension 8-10 X 3
-rest as needed-
Wed Jan 26, 2022
Upper Body Push Vertical+ CP AMRAP (Chipper Style)+ Stabilization/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)30 Sec AMRAP:
Strict HSPU
B. 15 Min AMRAP:
60/48 Cal AB
50 Chest To Bar Pull Ups
40 Shoulder To Overhead (115/75)
30 Bar Facing Burpees
20 Ring Muscle Ups
C. Optional Additional Work:
Single arm FLR 30-40 Sec/Arm X 4
-rest as needed-
Tue Jan 25, 2022
Lower Body Pull/Push- Snatch+ ANG For Time+ Single Leg Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
5 Touch and go Squat Snatch
*Building in weight each set.
B. 8 Rounds For Time:
12 Single Arm Overhead Kettlebell Alternating Reverse Lunge Steps (In Place) (6 with right arm, 6 with left arm) (1.5/1)
8 Deadlifts (225/155)
*Time Cap 15 Min.
C. Optional Additional Work:
Goblet Lateral Lunge 6-8/leg X 4
-rest as needed-
January 24, 2022
AER 30 Sec ON/ 30 Sec OFF
EMOM 10:
Min 1: 50 Double Unders
Min 2: 10 Box Facing Burpee Box Jump Overs (24”/20”)
-rest 5 min-
EMOM 10:
Min 1: 15/12 Cal Row
Min 2: 15 Toes To Bar
-rest 5 min-
EMOM 10:
Min 1: 15 Kettlebell Swings (2/1.5)
Min 2: 15/10 Cal AB
January 22, 2022
Teams of 2 Complete the following
*Partition as needed.
30 Min AMRAP:
100 Double Unders
50 Burpees
40 Wall Balls (20/14)
30 Kettlebell Swings (2/1.5)
January 21, 2022
Upper Body Push Horizontal+ CP AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Every 3 Min For 12 Min: (4 Sets)
Bench Press 6 Reps
6 Strict Chest To Bar Pull Ups/ 6 Strict Pull Ups
(Bench press grip should be no wider than just outside shoulder width)
B. 0:00-5:00
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Chest To Bar Pull Ups
5:00-15:00
10 Min AMRAP:
10 Toes To Bar
5 Squat Snatch (95/65)
C. Optional Additional Work:
Barbell Curl (Back Against Wall) 8-10 X 3
-rest as needed-
January 20, 2022
Lower Body Push- Back Rack Alternating Reverse Lunge Step(In Place)+ CP AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15: (10 Sets)
Back Rack Alternating Reverse Lunge Step(In Place) 8 Reps (4 per leg)
B. 10 Min AMRAP:
10/8 Cal AB
1 Rope Climb
2 Power Clean (205/135)
3 Front Squats (205/135)
4 Box Jump Overs (30”/24”)
C. Optional Additional Work:
Snatch Grip BB RDL @3011 6-8 X 3
-rest as needed-
January 19, 2022
AER 1 Min ON/ 1 Min OFF
EMOM 42:
Min 1: 25/20 Cal Row
Min 2: Rest
Min 3: 30 Unbroken Wall Balls
Min 4: Rest
Min 5: 35 Double Unders+ 15 Kettlebell Swings (1.5/1)
Min 6: Rest
Min 7: Rest
January 18, 2022
Upper Body Pull Vertical+ CP For Time Interval+ Scapular Strengthening/ Midline Strengthening
A. Every 5 Min For 30 Min: (6 Sets)
20/15 Cal AB
10 Burpee Box Jump Overs (24”/20”)
5 Ring Muscle Ups
*Each set is for time. Aim to keep each time within 10 seconds of each other.
B. Not For Time:
50 Strict Toes To Bar
January 17, 2022
Lower Body Pull/Push- Squat Clean+ ANG For Time+ Posterior Chain Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
5 Touch and go Squat Cleans
*Building in weight each set.
B. Crossfit Open Workout 17.5
10 Rounds For Time:
9 Thrusters (95/65)
35 Double Unders/ Single Unders
*Time Cap 15 Min.
C. Optional Additional Work:
DB/KB Walking Lunge Steps 12-16 UNBROKEN X 4
-rest 1 min-
January 15, 2022
Teams of 2 Complete the following:
*Alternating complete rounds
10 Min AMRAP:
10 Wall Balls (20/14)
10 Burpees
-rest 5 min-
10 Min AMRAP:
15/12 Cal Row
15 KBS (1.5/1)
-rest 5 min-
10 Min AMRAP:
10 Box Jump Overs (24”/20”)
50 Double Unders
January 14, 2022
Lower Body Pull/Push- Single Leg Single Arm KB/DB RDL+ ANG For Time+ Posterior Chain Strengthening
A. Every 3 Min For 12 Min: (4 Sets)
Single Leg Single Arm KB/DB RDL @3011 6-8/Leg
(Opposite arm and opposite leg, lowering 3 sec down, coming up in control, go as low as you can without touching the floor.)
B. For Time:
50/40 Cal Row
25 TTB
50 Front Rack Alternating Reverse Lunge Steps (135/95)
25 TTB
50 Deadlifts (185/125)
*Time Cap 15 Min.
C. Optional Additional Work:
Goblet Lateral Lunge 8-10/leg X 3
-rest as needed-
January 13, 2022
Upper Body Pull Vertical+ CP AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Teams of 2 complete the following :
*Alternating Completed Rounds.
15 Min AMRAP:
2 Rope Climbs
20 Ft HS Walk
40/30 Cal AB
-rest 5 min-
15 Min AMRAP:
80 Mountain Climbers
40 Double Unders
10 Push Ups
B. Optional Additional Work:
Single arm FLR 20-30 Sec/Arm X 3
-rest as needed-
January 12, 2022
AER 90 Sec ON/ 90 Sec OFF
Complete the following:
0:00-1:30
25 Burpees Over Erg
*In Remaining Time AMRAP Cal Row
1:30-3:00
Rest
3:00-4:30
30 KBS (2/1.5)
*In Remaining Time AMRAP Box Jump Overs (24"/20")
4:30-6:00
Rest
6:00-7:30
35 Wall Balls (20/14)
*In Remaining Time AMRAP TTB
7:30-10:00
Rest
X 3
January 11, 2022
Lower Body Push- Front Squat+ ANG AMRAP+ Single Leg Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
Front Squat 1 Rep
*Building in weight each set.
B. 10 Rounds For Time:
8 Hang Squat Cleans (135/95)
8 Bar Facing Burpees
*Time Cap 15 Min.
C. Optional Additional Work:
Snatch Grip BB Back Extension 6-8 X 4
-rest as needed-
January 10, 2022
Upper Body Push Vertical+ CP Interval+ Stabilization/ Scapular Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
1 Shoulder Press
B. 2 Min AMRAP:
8 Ring Muscle Ups/ 16 CTB Pull Ups
*In Remaining time AMRAP Strict HSPU
-rest 2 min-
X 4
C. Optional Additional Work:
Double KB Bottoms Up Neutral Grip Bench Press @3011 6-8 X 4
-rest as needed-
January 8, 2022
Teams of 2 Complete the following:
*Partition as needed.
For Time:
400 Double Unders
300 Wall Balls (20/14)
200 Burpees
100 KBS (2/1.5)
*Time Cap 40 Min.
January 7, 2022
Upper Body Push Horizontal+ CP AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Every 3 Min For 12 Min: (4 Sets)
Bench Press 8 Reps
Reverse Snow Angels 12 Reps
(Bench press grip should be no wider than just outside shoulder width)
B. 5 Rounds For Time:
15/10 Cal AB Or 15/12 Cal Row
10 CTB Pull Ups/ Pull Ups/ Tough Ring Row
5 Burpee Box Jump Overs (24”/20”)
*Time Cap 15 Min.
C. Optional Additional Work:
Powell Raise 6-8/arm X 4
-rest as needed-
January 6, 2022
Lower Body Pull/Push- Snatch+ ANG AMRAP+ Single Leg Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
2 Touch and Go Squat Snatch
*Building in weight each set.
B. Teams of 2 complete the following :
*Alternating Completed Exercise
15 Min AMRAP:
15/12 Cal Row
15 TTB
15 Thrusters (115/75)
C. Optional Additional Work:
DB/KB Walking Lunge Steps 16-20 UNBROKEN X 3
-rest 1 min-
December 21, 2021
AER 5 Min ON/ 5 Min OFF
5 Min AMRAP:
1000M/900M Row
*In Remaining Time AMRAP Cal AB
-rest 5 min-
5 Min AMRAP:
50 TTB
*In Remaining Time AMRAP Burpee To A Target 6” Above Reach
-rest 5 min-
X 2
December 20, 2021
Lower Body Pull/Push- Single Leg Single Arm KB/DB RDL+ ANG EMOM+ Posterior Chain Strengthening
A. Every 3 Min For 9 Min: (3 Sets)
Single Leg Single Arm KB/DB RDL @3011 8-10/Leg
(Opposite arm and opposite leg, lowering 3 sec down, coming up in control, go as low as you can without touching the floor.)
B. Every minute on the minute for 21 Min: (7 Sets)
Min 1: 10-15 Deadlifts (225/155)
Min 2: 50 Double Unders/ Single Unders
Min 3: 10 Double KB Thrusters (1.5/1)/Hand
(Deadlift and thruster weight should not be heavy) (Keep record of total reps)
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 4
-rest as needed-
November 30, 2021
Lower Body Push- Overhead Squat+ ANG AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
1 Overhead Squat
B. For Time:
100/80 Cal AB
C. Optional Additional Work:
Dumbbell Split Squats @3011 8-10/leg X 3
-rest 1 min-
November 29, 2021
Upper Body Pull Horizontal+ CP AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Teams of 2 Complete the following:
*Alternating Completed Rounds.
10 Min AMRAP:
15/12 Cal Row
10 Strict Ring Dips
-rest 3 min-
10 Min AMRAP:
10 Strict Ring Row
5 Bar Muscle Ups
-rest 3 min-
10 Min AMRAP:
10 TTB
30 FT Unbroken HS Walk
B. Optional Additional Work:
Weighted GHD Sit Up (To Parallel) 12-15 X 3
-rest as needed-
November 27, 2021
Teams of 2 Complete the following:
*Partition as needed.
10 Min AMRAP:
150 TTB
*In Remaining Time AMRAP KBS (2/1.5)
-rest 5 min-
10 Min AMRAP:
2000M/1800M Row
*In Remaining Time AMRAP Burpees Over Erg
-rest 5 min-
10 Min AMRAP:
30 Wall Balls (20/14)
100 Double Unders/ Single Unders
November 26, 2021
Lower Body Push- Squat Clean and Jerk+ CP AMRAP+ Single Leg Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
2 Squat Clean+ 1 Jerk
B. 12 Min AMRAP:
3 Squat Clean (185/125)
3 Front Squat (185/125)
3 Jerk (185/125)
9 Box Jump Overs (30”/24”)
C. Optional Additional Work:
Glute Ham Raise 6-8 X 4
-rest as needed-
November 24, 2021
Lower Body Pull/Push- Deadlift+ ANG For Time+ Posterior Chain Strengthening
A. Every 2:30 Min For 15 Min: (6 Sets)
5 Deadlift
B. For Time:
80 Wall Balls (20/14)
60/45 Cal Row
40 Deadlifts (225/155)
20 Bar Facing Burpees
*Time Cap 15 Min.
C. Optional Additional Work:
Snatch Grip RDL @3011 4-6 X 4
-rest as needed-
November 23, 2021
Upper Body Push Vertical+ ANG For Time+ Scapular Strengthening/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Strict HSPU
B. For Time:
15 Bar Muscle Ups
15 Single arm KB clean and jerk (2/1.5) (Left) (From Hang)
15 Single arm KB clean and jerk (2/1.5) (Right) (From Hang)
10 Bar Muscle Ups
10 Single arm KB clean and jerk (2/1.5) (Left) (From Hang)
10 Single arm KB clean and jerk (2/1.5) (Right) (From Hang)
5 Bar Muscle Ups
5 Single arm KB clean and jerk (2/1.5) (Left) (From Hang)
5 Single arm KB clean and jerk (2/1.5) (Right) (From Hang)
*Time Cap 15 Min.
C. Optional Additional Work:
Reverse Snow Angels 10-12 X 4
-rest as needed-
November 22, 2021
AER 10 Min ON/ 5 Min OFF
10 Min AMRAP:
10 KBS (2/1.5)
30 Double Unders/ Single Unders
-rest 5 min-
10 Min AMRAP:
15/12 Cal Row
15 Burpees Over Erg
-rest 5 min-
10 Min AMRAP:
20 Box Jump Overs (24”/20”)
20/15 Cal AB
November 20, 2021
Teams of 2 Complete the following:
*Partition as needed.
5 Rounds For Time:
20 Clean And Jerks (135/95)
20 Front Squats (135/95)
20 TTB
November 19, 2021
Upper Body Pull Vertical+ CP AMRAP+ ANG AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Ring Muscle Ups
B. Every 90 Sec For 15 Min: (10 Sets)
First 90 Sec:
45 Sec AMRAP Double Unders
Second 90 Sec:
60 Sec AMRAP:
Cal AB
C. Optional Additional Work:
Banded Face Pulls 12-15 X 3
-rest 1 min-
Seated Rear Delt Raise 12-15 X 3
-rest 1 min-
November 18, 2021
Lower Body Pull/Push- Deadlift+Squat+ ANG For Time (Partner)+ Posterior Chain Strengthening
A. Teams of 2 complete the following for time:
*Partition as needed.
200/150 Cal Row
150 Deadlifts (225/155)
100 Front Squats (135/95)
50 Box Jump Overs (30”/24”)
25 Rope Climbs
*Time Cap 40 Min.
B. Optional Additional Work:
Alternating Barbell Front Rack Step ups 12-16 total X 3
-rest as needed-
November 17, 2021
AER 5 Min ON/ 5 Min OFF
A. Complete the following:
0:00-10:00
5 Rounds For Time:
50 Double Unders
10 Unbroken Wall Balls
10:00-20:00
For Time:
40 Unbroken KBS (1.5/1)
1000M/900M Row
B. Optional Additional Work:
3 Sets Not For Time:
FLR In Rings (as long as possible maintaining a neutral spine)
November 16, 2021
Upper Body Push Horizontal+ CP AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Burpees To Target 6” above reach
B. 15 Min AMRAP:
Ascending Ladder 1,2,3,4,5….
Strict CTB Pull ups
Strict Ring Dips
Power Cleans (205/135)
C. Optional Additional Work:
Single Arm Waiters Walk 50FT/arm X 3
-rest as needed-
November 15, 2021
Lower Body Push- Back Squat+ ANG AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Back Squat 6 Reps
*Building in weight each set.
B. Every 90 Sec For 15 Min: (10 Sets)
15 Unbroken Thrusters (95/65)
*Each set is to be performed fast and Unbroken, this weight should not be heavy at all.
C. Optional Additional Work:
Snatch Grip OH Barbell Hold 30 Sec X 3
*Active shoulders, pushing up on bar.
-rest as needed-
November 13, 2021
Teams of 2 -
Partition as needed
30 Min AMRAP:
50 Double Unders
40 Goblet Alternating Lunge Steps (1.5/1)
30 KBS (1.5/1)
20 TTB
November 12, 2021
Lower Body Pull/Push- Power Snatch+ CP For Time+ Posterior Chain Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
20 Sec AMRAP:
Power Snatch (135/95)
B. For Time:
15 Burpee Box Jump Overs (30”/24”)
15 OH Squats (135/95)
15 Bar Muscle Ups/ 30 CTB Pull ups/ 30 Pull Ups/ 30 Tough Ring Row
15 OH Squats (135/95)
15 Burpee Box Jump Overs (30”/24”)
*Time Cap 12 Min.
C. Optional Additional Work:
Snatch Grip RDL @3011 6-8 X 3
-rest as needed-
November 11, 2021
Upper Body Pull Vertical+ CP For Time+ Scapular Strengthening/ Midline Strengthening
Teams of 2 Complete the following:
*Partition as needed.
*Both Partners are working at the same time, each team is allowed 1 rower.
For Time:
5000M Row
+
30 Rope Climbs
200 SA KB Push Press (1.5/1)
300 Double Unders
*Time Cap 40 Min.
*1 Partner must be rowing for the other partner to complete any reps.
*Partners can switch at anytime.
*Workout is complete when 5000M of rowing and all reps are completed.
November 10, 2021
Upper Body Push Vertical+ ANG AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Box Facing Burpee Box Jump Overs (24"/20")
B. 5 Rounds For Time:
10 Power Cleans (135/95)
10 TTB
*Time Cap 10 Min.
C. Optional Additional Work:
Glute Ham Raise 4-6 X 3
-rest as needed-
November 9, 2021
AER 4 Min ON/ 4 Min OFF
0:00-8:00
2 Rounds For Time:
25/20 Cal AB
75 Double Unders/ Single Unders
8:00-16:00
3 Rounds For Time:
20 Unbroken Wall Balls
10 Burpees
X 2
November 8, 2021
Upper Body Push Vertical+ ANG AMRAP+ Scapular Strengthening/ Midline Strengthening
A. EMOM 20:
Min 1: 20 Sec AMRAP:
Strict HSPU
Min 2: 5 Single Arm Bent Over Row/arm
*Single Arm bent over row will be performed with feet directly under
hips, slight knee bend, hinge at hips to a bent over position with
your back flat, keep shoulders parallel to floor and try not to rotate
your shoulders.
B. 10 Min AMRAP:
20 FT Unbroken HS Walk
15 Box Jump Overs (24”/20”)
10 CTB Pull Ups
C. Optional Additional Work:
Reverse Snow Angels 8-10 X 3
-rest as needed-
November 6, 2021
Partner WOD
Teams of 2 - Partition as needed
15 Min AMRAP:
400 Double Unders
100/80 Cal Row
-rest 5 min-
15 Min AMRAP:
100 Wall Balls (20/14)
100/80 Cal AB
November 5, 2021
Lower Body Push- Back Squat+ ANG AMRAP+ Single Leg Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
Back Squat 8 Reps
*Building in weight each set.
B. Every minute on the minute for as long as possible:
7 Unbroken Thrusters (135/95)
(Once you cannot perform 7 Unbroken Thrusters within the minute, the
workout is complete)
C. Optional Additional Work:
EMOM 12:
Min 1: 5 OH Squats @30X1
Min 2: 5 Front Rack Sotts Press
November 4, 2021
Upper Body Pull Vertical+ CP AMRAP+ Scapular Strengthening/ Midline Strengthening
A. Teams of 2 Complete the following:
*Alternating Completed Exercise
15 Min AMRAP:
20/15 Cal Row
15 Burpees Over Erg
10 Strict HSPU
-rest 5 min-
15 Min AMRAP:
5 Ring Muscle Up/ 10 CTB Pull ups/ 10 Pull ups/ 10 Tough Ring Row
30 FT HS Walk/ 30 Sec HS Hold/ 30 Sec DB/KB Hold
1 Rope Climb/2 Rope Pulls
(For example Partner 1 completes 20/15 Cal Row, Partner 2 then
completes 15 Burpees Over Erg, Partner 1 completes10 Strict HSPU/
Shoulder Press @55% OF 1RM/ L-Seated DB Press, Partner 2 then
completes 20/15 Cal Row and so on…)
November 3, 2021
Lower Body Pull- CP Row Interval+ ANG AMRAP
A.Every 2 Min For 20 Min: (10 Sets)
30 Sec:
MAX Cal Row
B. 3 Min AMRAP:
35 Power Snatch (75/55)
*In Remaining Time AMRAP Bar Facing Burpees
-rest 3 min-
3 Min AMRAP:
40/30 Cal AB
*In Remaining Time AMRAP Bar Facing Burpees
C. Optional Additional Work:
DB Hamstring Curl on bench (In control) 6-8 X 4
-rest as needed-
November 2, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Scapular Strengthening/ Midline Strengthening
A. EMOM 10:
Min 1: 20 Sec AMRAP:
Strict Ring Dips
Min 2: 20 Sec AMRAP:
Strict CTB Pull ups
B. Open Workout 19.5
For Time:
33-27-21-15-9
Thrusters (95/65)
Chest To Bar Pullups
*Time Cap 20 Min.
C. Optional Additional Work:
DB Lateral Raise 10-12 X 4
-rest as needed-
November 1, 2021
AER 3 Min ON/ 3 Min OFF
A. 3 Min AMRAP:
50/40 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
-rest 3 min-
3 Min AMRAP:
55 Box Jump Overs (24"/20")
*In Remaining Time AMRAP TTB
-rest 3 min-
3 Min AMRAP:
60 Goblet Alternating Reverse Lunge Steps (In Place) (1.5/1)
*In Remaining Time AMRAP Double Unders
-rest 3 min-
X 2
B. Optional Additional Work:
Not For Time:
Accumulate 5 Min In FLR
October 30, 2021
Teams of 2 Complete the following:
*Partition as needed.
10 Min AMRAP:
6 Deadlifts (315/205)
6 Ring/ Bar Muscle Ups/ 12 CTB Pull Ups
-rest 2 min-
10 Min AMRAP:
6 Power Cleans (205/135)
6 Strict HSPU
-rest 2 min-
10 Min AMRAP:
6 Power Snatch (155/105)
6 Toes To Bar
October 29, 2021
Lower Body Pull- Squat Cleans+ ANG AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP:
Squat Cleans (135/95)
B. 5 Min AMRAP:
30 Bar Facing Burpees
*In Remaining Time AMRAP Front Rack BB Alternating Reverse Lunge Steps
(In Place) (135/95)
-rest 5 min-
5 Min AMRAP:
30 Front Rack BB Alternating Reverse Lunge Steps (In Place) (135/95)
*In Remaining Time AMRAP Bar Facing Burpees
C. Optional Additional Work:
Goblet Lateral Lunge 6-8/leg X 4
-rest as needed-
October 28, 2021
Skill Work+ AER Test
A. 10 Min:
Gymnastics Play (nothing fatigue based)
Rope Climb/ Pull Ups/ Double Under/ Handstand Walks/ Kipping Swings/
Toes To Bar/ Muscle Up Transitions
B. For Time:
2000M Row
October 27, 2021
Upper Body Push/Pull Vertical+ ANG For Time+ Scapular Strengthening/ Midline Strengthening
A. Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
6 Strict CTB Pull ups/ Strict Pull Ups/ Tough Ring Row
10 Strict HSPU/ Shoulder Press @55% OF 1RM/ L-Seated DB Press
14 Kipping CTB Pull Ups/ Pull Ups/ Ring Row
18 Bar Facing Burpees
-rest 5 min-
15 Min AMRAP:
10 Rope Climbs/ 20 Rope Pulls
30 Thrusters (115/75)
50/40 Cal Row
B. Optional Additional Work:
Not For Time:
Accumulate 5 Min In Hollow Hold
October 26, 2021
Lower Body Pull- Power Clean And Jerk+ ANG For Time+ Posterior Chain Strengthening
AER 2 Min ON/ 2 Min OFF
Power
Complete the following:
0:00-2:00
50/40 Cal Row
2:00-4:00
Rest
4:00-6:00
40/30 Cal AB
6:00-8:00
Rest
8:00-10:00
50 Unbroken Wall Balls
10:00-14:00
Rest
X 3
October 25, 2021
Lower Body Pull- Power Clean And Jerk+ ANG For Time+ Posterior Chain Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
20 Sec AMRAP:
Power Clean and Jerks (135/95)
B. 4 Rounds For Time:
5 Burpee Bar Muscle Ups/ 8 Burpee CTB Pull Ups/ Pull Ups/ Tough Ring Row
5 Clean And Jerks (185/125)
*Time Cap 10 Min.
C. Optional Additional Work:
Snatch Pulls 1.1. X 4
-rest 5 sec btn reps/ as needed btn sets-
October 23, 2021
Teams of 2 Complete the following:
*Partition as needed.
3 Rounds For Time:
60 TTB
50 Wall Balls (20/14)
40 Power Snatch (75/55)
30 OH Squats (75/55)
*Time Cap 30 Min.
October 22, 2021
Lower Body Pull- SL BB RDL + CP Interval + Posterior Chain Strengthening
A. Every 2 Min For 10 Min: (5 Sets)
Single Leg Single Arm KB/DB RDL @3011 4-6/leg
*This is a single leg stability and posterior chain strengthening
exercise, this is not meant to be performed with a heavy weight, there
should be no grinding through reps at all.
B. 3 Min AMRAP:
25/20 Cal Row
20 Deadlifts (315/205)
*In Remaining Time AMRAP Bar Facing Burpees
-rest 3 min-
X 3
C. Optional Additional Work:
DB Hamstring Curl on bench (In control) 8-10 X 3
-rest as needed-
October 21, 2021
Upper Body Pull- Vertical +CP AMRAP+ Midline Rotational Strengthening/Single Arm Press
A. Teams of 2 complete the following:
35 Min AMRAP:
*Alternating Completed Rounds
10 Ring Muscle Ups/ 20 CTB Pull Ups
20/15 Cal AB
B. Optional Additional Work:
GHD Supine Single Arm DB Neutral Grip Bench Press 6-8/arm X 3
-rest as needed-
October 20, 2021
Lower Body Push- Back Squat+ ANG AMRAP+ Single Leg Strengthening
A. Every 2:30 Min For 10 Min: (4 Sets)
Back Squat 10 Reps
*Building in weight each set.
B. "Death by Thrusters" (95/65)
Complete 1 Thruster in the first minute
Complete 2 Thrusters in the first minute
Complete 3 Thrusters in the first minute
And So On.... Until you no longer can finish the amount of thrusters
in that minute.
C. Optional Additional Work:
DB/KB OH Alternating Reverse Lunge Steps (In Place) 8-10 X 4
-rest as needed-
October 19, 2021
Upper Body Push Horizontal+ ANG For Time+ Scapular Strengthening/Midline Strengthening
A. Every 2 Min For 20 Min: (10 Sets)
Bench Press 1 Rep
10 Strict Ring Row
*Increase in weight each set.
*Ring Row are performed with feet together, straight line from head to
ankles, pulling to your chest every rep with a neutral grip.
B. For Time:
18-15-12-9-6-3
Burpee CTB Pull Ups
Strict HSPU
*Time Cap 15 Min.
C. Optional Additional Work:
DB Lateral Raise 12-15 X 3
-rest as needed-
October 16, 2021
AER 90 Sec ON/ 90 Sec OFF
Complete the following:
0:00-1:30
25/20 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
1:30-3:00
Rest
3:00-4:30
35 KBS (1.5/1)
*In Remaining Time AMRAP Double Unders/ Single Unders
4:30-6:00
Rest
6:00-7:30
45 Unbroken Wall Balls
7:30-10:00
Rest
X 3
October 16, 2021
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
60 Double Unders
50 Wall Balls (20/14)
40 TTB
30 Burpees
October 15, 2021
Upper Body Pull- Vertical +CP For Time+ Midline Rotational Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Build to a heavy set of 5 Unbroken Touch and Go Squat Cleans
(Set is capped at 20 Sec, if set takes longer record your previous
highest weight)
B. 0:00-7:30
For Time:
15 Squat Cleans (135/95)
30 Front Rack Alternating Reverse Lunge Steps (In Place) (135/95)
15 Squat Cleans (135/95)
7:30-15:00
For Time:
50/40 Cal AB
20 Ring Muscle Ups
C. Optional Additional Work:
Goblet Lateral Lunge 4-6/leg X 3
-rest as needed-
October 14, 2021
Upper Body Pull- Vertical +CP For Time+ Midline Rotational Strengthening
A. Complete the following:
0:00-5:00
Build to Heavy Push Press for the day
5:00-10:00
Build to Heavy Push Jerk for the day
10:00-15:00
Build to Heavy Split Jerk for the day
B. For Time:
120 Double Unders
60 Shoulder To Overhead (135/95)
10 Rope Climbs
*Time Cap 15 Min.
C. Optional Additional Work:
Not For Time:
200 Med-Ball Russian Twist 20#-30#
October 13, 2021
AER 1 Min ON/ 1 Min OFF
Complete the following:
EMOM 42:
Min 1: 15/10 Cal AB
*In Remaining Time AMRAP TTB
Min 2: Rest
Min 3: 30 Unbroken Wall Balls
Min 4: Rest
Min 5: 45 Double Unders
*In Remaining Time AMRAP Cal Row
Min 6: Rest
Min 7: Rest
October 12, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Scapular Strengthening
A. 10 Min To Work to a Max Unbroken Set Of Double Unders
*No more than 5 attempts.
B. "Death by Burpees to a target"
Complete 1 Burpee to a target 6 inches above reach in the first minute
Complete 2 Burpee to a target 6 inches above reach in the first minute
Complete 3 Burpee to a target 6 inches above reach in the first minute
And So On.... Until you no longer can finish the amount of burpees in
that minute.
C. Optional Additional Work:
EMOM 12:
Min 1: 3-5 Strict CTB Pull Ups/ Strict Pull Ups/ Pull Up Eccentrics
Min 2: 5-7 Strict HSPU/ Shoulder Press @55% OF 1RM/ L-Seated DB Press
October 11, 2021
Lower Body Pull- Power Snatch+ CP For Time+ Posterior Chain Strengthening
A. EMOM 15:
1 Power Snatch
*Increase in weight each set.
B. 6 Rounds For Time:
5 Power Snatch (135/95)
10 TTB
*Time Cap 12 Min.
C. Optional Additional Work:
Snatch Pulls 1.1.1. X 3
-rest 5 sec btn reps/ as needed btn sets-
October 9, 2021
Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
100 Double Unders
50/40 Cal AB
-rest 5 min-
15 Min AMRAP:
50 KBS (2/1.5)
60 Goblet Alternating Reverse Lunge Steps (In Place) (2/1.5)
October 8, 2021
Lower Body Pull- Power Clean And Jerk+ ANG For Time+ Posterior Chain
Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Back Squat @22X1 1 Rep
*Building in weight each set.
B. 30 Sec AMRAP:
Thrusters (135/95)
-rest 1 min-
30 Sec AMRAP:
Cal Row
-rest 1 min-
X 5
C. Optional Additional Work:
DB/KB OH Alternating Reverse Lunge Steps (In Place) 10-12 X 3
-rest as needed-
October 7, 2021
Upper Body Push Horizontal+ ANG For Time+ Scapular Strengthening/
Midline Strengthening
A. Every 2 Min For 20 Min: (10 Sets)
Bench Press 2 Reps
1 Legless RC
B. For Time:
1000M/900M Row
15 KB Snatch (2/1.5) (Left)
15 KB Snatch (2/1.5) (Right)
30 Burpees
10 KB Snatch (2/1.5) (Left)
10 KB Snatch (2/1.5) (Right)
20 Burpees
5 KB Snatch (2/1.5) (Left)
5 KB Snatch (2/1.5) (Right)
10 Burpees
*TIme Cap 10 Min.
*KB Snatch is performed from the hang position.
C. Optional Additional Work:
EMOM 12:
Min 1: 12 Push Ups/ Box Push Ups
Min 2: 15 Sec L-sit in rings/ Knee Raise Hold In Rings
October 6, 2021
Lower Body Pull- Power Clean And Jerk+ ANG For Time+ Posterior Chain
Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Build to a heavy set of 5 Unbroken Touch and Go Power Clean and Jerks
(Set is capped at 15 Sec, if set takes longer record your previous
highest weight)
B. For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean and Jerks (115/75)
1-2-3-4-5-6-7-8-9-10
TTB
*Time Cap 15 Min.
C. Optional Additional Work:
Barbell Good Morning 10-12 (In Control) X 4
-rest as needed-
October 5, 2021
AER 30 Sec ON/ 30 Sec OFF
Complete the following:
EMOM 16:
Min 1: 50 Double Unders/ Single Unders
Min 2: 12 Burpees
-rest 4 min-
EMOM 16:
Min 1: 15/10 Cal AB
Min 2: 15 Unbroken Wall Balls
October 4, 2021
Upper Body Pull- Horizontal +CP AMRAP+ Midline Strengthening
A. Single Arm DB/KB Bent Over Row on bench (Hold 2 sec at top) 6-8/arm X 4
-rest 2 min-
B. 15 Min AMRAP:
3 Ring Muscle Ups/ 6 CTB Pull Ups
6 OH Squats (135/95)
9 Box Jump Overs (30"/24")
C. Optional Additional Work:
Not For Time:
150 Sit Ups
September 30, 2021
Lower Body Push- Front Squat+ ANG For Time (Chipper) + Single Leg Strengthening
A. 15 Min To Build to a heavy set of 10 Unbroken Front Squats
(Set is capped at 30 Sec, if set takes longer record your previous
highest weight)
B. 10 Min AMRAP:
15/12 Cal Row
10 Thrusters (135/95)
5 Bar Muscle Ups/ 2 Rope Climbs/ 4 Rope Pulls
C. Optional Additional Work:
Goblet Lateral Lunge 6-8/leg X 3
-rest as needed-
September 29, 2021
Upper Body Pull- Vertical +CP For Time+ Scapular Strengthening
A. 30 Sec AMRAP:
Strict CTB Pull Ups
-rest 90 sec-
X 5
B. For Time:
21-15-9
Strict HSPU
*Perform 50Ft HS Walk/ 50 Sec HS Walk Attempts after each set of Strict HSPU.
*Time Cap 15 Min.
C. Optional Additional Work:
20 Sec ON/ 10 Sec Off: X 8
Sit ups
-directly into-
20 Sec ON/ 10 Sec Off: X 8
Hollow Hold
September 28, 2021
Lower Body Pull- Power Snatch+ CP AMRAP+ Posterior Chain Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
Power Snatch Cluster 1.1.
-rest 5-10 sec between reps-
B. 3 Min AMRAP:
Power Snatch (135/95)
-rest 3 min-
2 Min AMRAP:
OH Squats (135/95) Or Front Squats
-rest 2 min-
1 Min AMRAP:
Thrusters (135/95)
C. Optional Additional Work:
Slide board Leg Curl 14-16 X 3
-rest as needed-
September 27, 2021
AER Tester
0:00-15:00
For Time:
1 Mile Run
15:00-30:00
For Time:
100/80 Cal AB
30:00-45:00
For Time:
100 Burpees To Target 6" Above Reach
September 25, 2021
Teams of 2 Complete the following:
*Partition as needed.
2 Rounds For Time:
400M Run (With Partner)
200 Double Unders
100 Burpees
20 Bar Muscle Ups/ 40 CTB Pull Ups
September 24, 2021
Upper Body Pull- Horizontal +CP AMRAP+ Scapular Strengthening
A. Single Arm DB/KB Bent Over Row on bench (Hold 2 sec at top) 8-10/arm X 3
-rest 2 min-
B. 7 Min AMRAP:
1 Legless Rope Climb
3 Power Snatch (135/95)
-rest 3 min-
7 Min AMRAP:
7 Strict HSPU
7 OH Squats (135/95)
C. Optional Additional Work:
Seated Rear Delt Raise 10-12 X 4
-rest as needed-
September 23, 2021
Lower Body Push- Back Squat+ ANG For Time (Chipper) + Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Back Squat @22X1 2-3
*Building in weight each set.
B. For Time:
50/40 Cal AB Or 60/48 Cal Row
50 Power Clean (135/95)
50 Front Squats (135/95)
*Time Cap 15 Min.
C. Optional Additional Work:
Single Leg Glute Bridge 8-10/leg X 3
-rest as needed-
September 22, 2021
AER 10 Min ON/ 5 Min OFF
Complete the following:
0:00-15:00
4 Rounds For Time:
20/15 Cal Row
20 Burpees Over Erg
15:00-30:00
6 Rounds For Time:
15 TTB
50 Double Unders
30:00-45:00
8 Rounds For Time:
10 KBS (2/1.5)
100M Run
September 20, 2021
Lower Body Pull- SL BB RDL + CP Interval + Posterior Chain Strengthening
A. Every 2:30 Min For 15 Min: (5 Sets)
Single Leg Barbell RDL @3011 6-8/leg
B. 30 Sec AMRAP:
Deadlifts (315/205)
-directly into-
30 Sec AMRAP:
Bar Facing Burpees
-rest 2 min-
X 5
C. Optional Additional Work:
Sorenson Hold 60-75 Sec X 3
-rest as needed-
September 18, 2021
Teams of 2 Complete the following:
*Partition as needed.
10 Min AMRAP:
1600M Run (With Partner)
*In Remaining Time AMRAP Double Unders
-rest 5 min-
10 Min AMRAP:
140 Power Snatch (95/65)
*In Remaining Time AMRAP Overhead Squats (95/65)
-rest 5 min-
10 Min AMRAP:
120 Burpees Over Erg
*In Remaining Time AMRAP Cal Row
September 17, 2021
Lower Body Pull- Squat Clean Thruster+ CP For Time+ Posterior Chain
Strengthening
A. Every 2 Min For 20 Min: (10 Sets)
Squat Clean Thruster 1.1.1.
-rest 5-10 sec between reps-
B. 5 Rounds For Time:
5 Squat Clean Thruster (135/95)
10 CTB Pull Ups
*Time Cap 8 Min.
C. Optional Additional Work
GHR 4-6 X 4
-rest as needed-
September 16, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Scapular Strengthening/ Midline
Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Bench Press 3 Reps
Reverse Snow Angels 8 Reps
(Slow and controlled)
B. 12 Min AMRAP:
1 Legless Rope Climb
6 Strict Ring Dip
12 Wall Balls (20/14)
C. Optional Additional Work:
Not For Time:
50 Strict TTB/ 50 Strict Hanging Knee Raises
September 15, 2021
Lower Body Push- RFE Split Squat+ ANG For Time+ Posterior Chain Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
RFE Split Squat 4-6/leg
B. For Time:
1000M/900M
20 Box Jump Overs (24"/20")
20 Thrusters (95/65)
30 Box Jump Overs (24"/20")
30 Thrusters (95/65)
C. Optional Additional Work:
Clean Pull Cluster 1.1.1 X 4
-rest 3-5 sec between reps/ as needed between sets-X 2
September 14, 2021
AER 5 Min ON/ 5 Min OFF
Complete the following:
0:00-10:00
For Time:
100/80 Cal Row
100 Double Unders
10:00-20:00
2 Rounds For Time:
30 Burpees
15 Wall Balls (20/14)
X 2
September 13, 2021
Upper Body Pull- Vertical +CP For Time+ Scapular Strengthening
A. 10 Min:
Gymnastics Play (nothing fatigue based)
Rope Climb/ Pull Ups/ Double Under/ Handstand Walks/ Kipping Swings/
Toes To Bar/ Muscle Up Transitions
B. 10 Rounds For Time:
3 Ring/Bar Muscle Ups/ 6 CTB Pull Ups
200M Run
*Time Cap 20 Min.
C. Optional Additional Work:
GHD Sit Up 12-15 X 3
-rest as needed-
Hollow Hold 30-40 Sec X 3
(Keep back flat to floor)
-rest as needed-
September 11, 2021
Teams of 2 Complete the following:
*Partition as needed.
“9/11 WOD"
For Time:
Buy-In: 2,001 meter Row
+
9 Rope Climbs
11 Bear Complexes (135/95 lb)*
x4
+
Buy-Out: 2,977 meter Row
*1 Bear Complex = 1 Power Clean + 1 Front Squat +1 Push
Press + 1 Back Squat + 1 Push Press
September 10, 2021
Upper Body Pull- Vertical +ANG AMRAP+ Scapular Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Strict Ring Row 8-10
(Elevated Ring Row to (16"/12") if possible)
(No use of hips, straight line from your head to ankles when pulling)
(For Elevated Ring Row-Ring Straps should be hanging directly to the
floor from the ceiling)
B. 10 Min AMRAP:
3 Bar Muscle Ups/ 6 CTB Pull Ups
6 Strict HSPU
9/7 Cal Row
*Time Cap 15 Min.
C. Optional Additional Work:
Seated Rear Delt Raise 14-16 X 3
-rest as needed-
September 9, 2021
Lower Body Push- Front Squat+ CP For Time+ Single Leg Strengthening
A. Every 2 Min For 12 Min: (6 Sets)
Back Squat @22X1 3-4
*Building in weight each set.
B. 0:00-8:00
3 Rounds For Time:
3 Rope Climbs
10 Thrusters (135/95)
8:00-16:00
2 Rounds For Time:
15 Clean and Jerks (135/95)
15/12 Cal Row
C. Optional Additional Work:
Single Leg Single Arm DB/KB RDL @3011 6-8/leg X 3
-rest as needed-
*Increase in weight each set.
September 8, 2021
AER 3 Min ON/ 3 Min OFF
A. 3 Min AMRAP:
50/40 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
-rest 3 min-
3 Min AMRAP:
45/36 Cal AB
*In Remaining Time AMRAP Double Unders
-rest 3 min-
3 Min AMRAP:
40 TTB
*In Remaining Time AMRAP Wall Balls (20/14)
-rest 3 min-
X 2
B. Optional Additional Work:
25M Lateral Crossover Sled Drag/ Side X 3
-rest as needed-
*Increase in weight each set.
September 7, 2021
Upper Body Push Vertical+ANG EMOM + Tricep Strengthening+ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
1 Split Jerk
B. EMOM For As Long as Possible:
5 Box Facing Burpee Box Jump Overs (24"/20")
7/5 Cal AB Or 9/7 Cal Row
*Time Cap 15 Min.
(Scale Burpee amount and/or box height to an amount/height you can
finish in 20-25 sec each set)
C. Optional Additional Work:
BB Skull crushers 8-10 X 3
-rest as needed-
GHD Supine Hold 30-45 Sec X 3
-rest as needed-
September 6, 2021
Lower Body Pull- Power Snatch+Squat Snatch+ CP AMRAP+ Posterior Chain
Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Power Snatch Cluster 1.1.1.
-rest 5-10 sec between reps-
B. For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch (135/95)
*Perform 30 Double Unders/ Single Unders after each set of snatches.
C. Optional Additional Work:
SL DB/KB RDL @3011 6-8/leg X 3
-rest as needed-
September 4, 2021
Teams of 2 Complete the following:
*Partition as needed.
5 Rounds For Time:
400M Run (With Partner)
30 KBS (2/1.5)
20 Box Facing Burpee Box Jump Overs (24"/20")
100 Double Unders
September 3, 2021
Lower Body Pull- Power Clean+ Squat Clean+ ANG AMRAP+ Posterior Chain
Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Sets 1-5:
1 Power Clean+ 1 Front Squat
Sets 6-10:
1 Squat Clean
B. 10 Rounds For Time:
5 Squat Clean Or Power Clean+ Front Squat (135/95)
10 Wall Balls (20/14)
*Time Cap 15 Min.
C. Optional Additional Work:
Clean Grip RDL@3011 6-8 X 3
-rest as needed-
September 2, 2021
Upper Body Push Horizontal+ CP AMRAP+ Scapular Strengthening/ Midline
Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
Bench Press 5 Reps
Reverse Snow Angels 10 Reps
(Slow and controlled)
B. 5 Min AMRAP:
5 Legless Rope Climb
*In Remaining Time AMRAP Hang Power Cleans (135/95)
-rest 5 min-
5 Min AMRAP:
400M Run
*In Remaining Time AMRAP Push Press (135/95)
C. Optional Additional Work:
4 Sets:
30 Sec AMRAP:
Strict CTB Pull Ups/ Strict Pull Ups/ Pull Up Eccentrics/ Tough Ring Row
-rest 1 min-
30 Sec AMRAP:
Strict HSPU/ Shoulder Press @55% OF 1RM/ L-Seated DB Press
September 1, 2021
AER 2:30 Min ON/ 2:30 Min OFF
A. Complete the following:
0:00-5:00
For Time:
200M Run
100 Double Unders
5:00-10:00
For Time:
30/24 Cal Row
20 TTB
X 4
(Results are your slowest time for each set)
B. Optional Additional Work:
100M Sled Push @consistent weight X 3
-rest as needed-
*Increase in weight each set.
August 31, 2021
Lower Body Push- RFE Split Squat+ ANG For Time+ Posterior Chain Strengthening
Power
A. Every 2 Min For 16 Min: (8 Sets)
Front Rack BB Step Ups 4-6/leg
(Perform 4-6 reps on one leg then switch legs, focus on driving up on
your leading leg into the box, standing to full extension before
touching your opposite leg on the box)
B. 3 Rounds For Time:
200M Run
20 Thrusters (95/65)
*Time Cap 10 Min.
C. EMOM 12:
Min 1: 50M Reverse Sled Drag
Min 2: 10 Deadlifts @50% Of 1RM
August 30, 2021
Upper Body Pull- Vertical +CP Interval+ Scapular Strengthening
A. EMOM 10:
2 Supinated Strict CTB Pull Ups
*Add weight if possible.\
B. 30 Sec AMRAP:
Ring/ Bar Muscle Ups
-directly into-
30 Sec AMRAP:
Cal AB
-rest 2 min-
X 6
C. Optional Additional Work:
L-sit in Rings (As long as possible) X 4
-rest as needed-
Side Plank 30-45 Sec X 4
-rest as needed-
August 28, 2021
Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
30 Wall Balls (20/14)
30 CTB Pull Ups
90 Double Unders
-rest 5 min-
15 Min AMRAP:
30 KBS (2/1.5)
30 Burpees Over Erg
30/24 Cal Row
August 27, 2021
Lower Body Push- Front Squat+ CP AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Back Squat @22X1 4-6
*Building in weight each set.
B. 12 Min AMRAP:
6 Power Clean (155/105)
12 Front Rack Alternating Reverse Lunge (In Place) (155/105)
24 Double Unders
C. Optional Additional Work:
Sorenson Hold 45-60 Sec X 3
-rest as needed-
*Add weight if possible.
August 26, 2021
Upper Body Pull- Vertical +ANG For Time+ Scapular Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Strict Ring Row 10-12
(Elevated Ring Row to (16"/12") if possible)
(No use of hips, straight line from your head to ankles when pulling)
(For Elevated Ring Row-Ring Straps should be hanging directly to the
floor from the ceiling)
B. Teams of 2 complete the following:
Alternating Complete Rounds:
15 Min AMRAP:
1 Legless Rope Climbs
5 Box Jump Step Down (30"/24")
10 Strict HSPU
C. Optional Additional Work:
DB Skull crushers 10-12 X 3
-rest as needed-
Strict CTB Pull Ups/ Strict Pull Ups/ Pull Up Eccentrics 5-10 X 3
-rest as needed-
August 25, 2021
AER 2 Min ON/ 2 Min OFF
A. Complete the following:
0:00-2:00
40/30 Cal AB Or 50/40 Cal Row
2:00-4:00
Rest
4:00-6:00
400M Run
*In Remaining Time AMRAP KBS (2/1.5)
6:00-8:00
Rest
8:00-10:00
30 Burpees
*In Remaining Time AMRAP Double Unders
10:00-14:00
Rest
x3
B. Optional Additional Work:
Every 2 Min for 24 Min: (6 Sets)
First 2 Min:
50M SA Unbroken Farmer Carry (2/1.5)/ Hand
(Alternate Sides each set)
Second 2 Min:
50M Sled Drag @Consistent Weight
August 24, 2021
Upper Body Push Vertical+ANG For Time + Scapular Strengthening+Bicep
Strengthening
A. Every 2 Min For 14 Min: (7 Sets)
2 Split Jerk
(Alternating leading leg each rep)
(Focus on driving the barbell straight up, reaching your front foot
out, landing with your knee over your heel)
B. For Time:
50/40 Cal Row
400M Run
30 TTB
20 Burpees To Target 6" Above Reach
10 Ring Muscle Ups
*Time Cap 15 Min.
C. Optional Additional Work:
DB Lateral Raise 8-10 X 4
-rest 1 min-
BB Curl (Back Against wall) 8-10 X 4
-rest 1 min-
August 23, 2021
Lower Body Pull- Deadlift+ CP Interval + Posterior Chain Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
1 Clean Grip Deadlift
*Building in weight each set
B. 5 Sets:
30 Sec AMRAP:
Deadlifts @70% of Highest weight for Part A
-rest 1 min-
30 Sec AMRAP:
Cal AB
-rest 1 min-
C. Optional Additional Work:
Snatch Grip RDL @3011 4-6 X 4
-rest as needed-
Lateral Sled Drag 25M Left/Right X 4
-rest as needed-
August 21, 2021
Teams of 2 Complete as many rounds and reps as possible of the following:
*Partition as needed
10 Min AMRAP:
200M Double KB Front Rack Carry (2/1.5)
15 Rope Climbs
100 KBS (2/1.5)
-rest 3 min-
10 Min AMRAP:
40/30 Cal AB
40 TTB
-rest 3 min-
10 Min AMRAP:
150/120 Cal Row
75 Burpees Over Erg
August 20, 2021
Upper Body Pull- Vertical +CP For Time+ Scapular Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
3 Supinated Strict CTB Pull Ups
B. 4 Rounds For Time:
20 KBS (2/1.5)
40 Ft HS Walk
6 Ring/Bar Muscle Ups
*Time Cap 15 Min.
C. Optional Additional Work:
L-sit in Rings (As long as possible) X 3
-rest as needed-
GHD Sit ups 12-15 X 3
-rest as needed-
August 19, 2021
Lower Body Pull- Power Snatch+Squat Snatch+ CP AMRAP+ Posterior Chain
Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Sets 1-5:
1 Power Snatch+ OH Squat
Sets 6-10:
1 Squat Snatch
B. 12 Min AMRAP:
9/6 Cal AB
7 Box Facing Burpee Box Jump Overs (30"/24")
50M Farmer Carry (2/1.5)/ Hand
3 Squat Snatch @80% of Highest weight for Part A
C. Optional Additional Work:
Snatch Pulls 1.1.1. X 3
-rest 5 sec between rep/ as needed between sets-
August 18, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Scapular Strengthening/ Midline
Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
30 Sec AMRAP:
Strict Ring Dips
B. 5 Min AMRAP:
1 Rope Climb
100M Run
-rest 5 min-
5 Min AMRAP:
15 CTB Pull Ups
15/12 Cal Row
C. Optional Additional Work:
Reverse Snow Angels 8-10 (In control) X 4
-rest as needed-
25M Single Arm Farmer Carry (As heavy as possible) X 4
-rest as needed-
August 17, 2021
AER 90 Sec ON/ 90 Sec OFF
Complete the following:
0:00-1:30
25 KBS (2/1.5)
*In Remaining Time AMRAP Double Unders
1:30-3:00
Rest
3:00-4:30
30/24 Cal Row
*In Remaining Time AMRAP Burpees Over Erg
4:30-6:00
Rest
6:00-7:30
35 Wall Balls (20/14)
*In Remaining Time AMRAP TTB
7:30-10:00
Rest
X 3
August 16, 2021
Lower Body Push- Thruster+ ANG For Time+ Single Leg Strengthening
A. EMOM 10:
3 Thruster (From Floor)
*Increasing in weight each set.
B. Crossfit Open Workout 14.5
For Time:
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees
*Time Cap 20 Min.
C. EMOM 12:
Min 1: 50M Sled Drag @consistent weight
Min 2: 30 Sec Wall Squat Hold
August 14, 2021
Teams of 2 Complete the following:
*Partition as needed.
5 Rounds For Time:
50 Wall Balls (20/14)
40 KBS (2/1.5)
30 Box Facing Burpee Box Jump Overs (24"/20")
20 TTB
*Time Cap 40 Min.
August 13, 2021
Lower Body Pull- Hang Power Clean+ Hang Squat Clean+ ANG AMRAP+
Posterior Chain Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Sets 1-5:
1 Hang Power Clean+ 1 Front Squat
Sets 6-10:
1 Hang Squat Clean
B. For Time:
15-12-9-6-3
Hang Squat Cleans (135/95)
Cal AB
C. Optional Additional Work:
Snatch Grip RDL @3011 6-8 X 3
-rest as needed-
Lateral Sled Drag 25M Left/Right X 3
-rest as needed-
August 12, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Stability/ Midline Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
30 Sec AMRAP:
Strict Muscle Ups
B. 6 Min AMRAP:
20 Ring Muscle Ups
*In Remaining Time AMRAP Double Unders
-rest 2 min-
6 Min AMRAP:
30 Strict HSPU
*In Remaining Time AMRAP Cal Row
C. Optional Additional Work:
Band Pull Aparts 20-25 X 3
-rest 1 min-
BB Curl (Back Against wall) 10-12 X 3
-rest 1 min-
August 11, 2021
Lower Body Push- Front Squat+ CP AMRAP+ Single Leg Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
Back Squat @22X1 6-8
*Building in weight each set.
B. 3 Rounds For Time:
200M Run
15 Front Squats (155/105)
10 Bar Facing Burpees
*Time Cap 15 Min.
C. Optional Additional Work:
KB Front Rack Alternating Reverse Lunge (In Place) (2/1.5) 12-16 X 3
-rest as needed-
50M Sled Drag (Heavy) X 3
-rest as needed-
August 10, 2021
Upper Body Pull- Vertical +CP For Time+ Scapular Strengthening
A. Every 3 Min For 15 Min: (10 Sets)
100M Unbroken Farmer Carry (2/1.5)/ Hand
(Farmer Carry's are completed Walking, not fast paced walking or speed
walking, this is not a race, these are to strengthening your grip.
Grip strength transfers over to stronger olympic lifting, deadlifting
and anything performed on the rig)
B. 3 Rounds For Time:
100 Double Unders/ Single Unders
30 CTB Pull Ups/ Pull Ups/ Tough Ring Row
50 Ft HS Walk/ 50 Sec HS Walk Attempts/ 50 Sec HS Hold/ 50 Sec DB/KB OH Hold
*Time Cap 15 Min.
C. Optional Additional Work:
Incline Prone Rear Delt Raise @2020 8-10 X 3
-rest as needed-
Incline DB Prone Row On Bench (Hold to sec at top) 8-10 X 3
-rest as needed-
August 9, 2021
Teams of 2 Complete the following:
*Alternating completed rounds
A. 15 Min AMRAP:
20/15 Cal AB
200M Run
-rest 5 min-
15 Min AMRAP:
15 Power Cleans (95/65)
10 Bar Facing Burpees
*Power Clean weight should light, fast and unbroken.
B. Optional Additional Work:
3-4 Sets:
100M Unbroken Sled Push
*Increase in weight each set.
-rest as needed-
August 7, 2021
Teams of 2 Complete the following:
*Partition as needed.
3 Rounds For Time:
90 Double Unders/ Single Unders
800M Run
70 Power Snatch (95/65)
60 Bar Facing Burpees
50 Toes To Bar
August 6, 2021
Upper Body Pull- Vertical +CP For Time+ Scapular Strengthening
A. EMOM 10:
2-5 Unbroken Ring/ Bar Muscle Ups
(On Muscle Ups Focus on tight kip, feet together and strong pull).
B. For Time:
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Strict HSPU
C. Optional Additional Work:
Reverse Snow Angels 10-12 (In control) X 3
-rest as needed-
Russian Twist 10-15/side X 3
-rest as needed-
August 5, 2021
Lower Body Pull- Hang Power Snatch+ ANG AMRAP+ Posterior Chain Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Sets 1-5:
1 Hang Power Snatch+ OH Squat
Sets 6-10:
1 Hang Squat Snatch
B. 10 Min AMRAP:
10 Hang Squat Snatch (95/65)
10 Toes To Bar
10/8 Cal AB Or 15/12 Cal Row
C. Optional Additional Work:
GHR 4-6 X 4
-rest as needed-
Sorenson Hold 45-60 Sec X 4
-rest as needed-
August 4, 2021
Upper Body Push Vertical+CP Interval+ Scapular Strengthening+Bicep Strengthening
A. Every 2 Min For 10 Min: (5 Sets)
4 Split Jerk (Alternating leading leg each rep)
(Focus on driving the barbell straight up, reaching your front foot
out, landing with your knee over your heel)
B. 3 Sets of the following not for time:
100M Unbroken Farmer Carry (2/1.5)/ Hand
-rest 1 min-
10 Ring/Bar Muscle Ups
(To be completed under 90 Sec)
-rest 1 min-
75 Ft HS Walk/ 75 Sec HS Walk Attempts
(To be completed under 90 sec)
-rest as needed-
(Farmer Carry's are completed Walking, not fast paced walking or speed
walking, this is not a race, these are to strengthening your grip.
Grip strength transfers over to stronger olympic lifting, deadlifting
and anything performed on the rig)
C. Optional Additional Work:
Single Arm DB/KB Bent Over Row On Bench (Hold 2 Sec at top) 6-8/arm X 4
-rest as needed-
DB Hammer Curl 10-12 X 4
-rest as needed-
August 3, 2021
AER 1 Min ON/ 1 Min OFF+ Midline Strengthening
A. EMOM 40:
Min 1: 150M Run
*In Remaining Time AMRAP Double Unders
Min 2: Rest
Min 3: 20 Kettlebell Swings (2/1.5)
*In Remaining Time AMRAP Toes To Bar
Min 4: Rest
Min 5: 20 Burpees
Min 6: Rest
Min 7: 25/20 Cal Row
Min 8: Rest
Min 9: Rest
Min 10: Rest
B. Optional Additional Work:
GHD Supine Hold 30-45 Sec X 4
-rest as needed-
Banded Paloff Press @2020 6-8/side X 4
-rest as needed-
August 2, 2021
Lower Body Push- AER Chipper For Time+ Single Leg Strengthening
A. For Time:
100/80 Cal Row
80 Wall Balls (20/14)
60 Single Arm KB Overhead Alternating Reverse Lunge Steps (In Place)
40 Single Arm KB Push Press (1.5/1) (20 Per Arm) (Switch Sides every 5 reps)
20 Squat Cleans (135/95)
(30 Single Arm KB Overhead Alternating Reverse Lunge (In Place)/side,
switch front rack sides every 10 reps)
B. Optional Additional Work:
Single Leg Good morning @3011 6-8/leg X 3
-rest as needed-
July 31, 2021
Teams of 2 Complete the following:
*Partition as needed
10 Min AMRAP:
20 Power Snatch (95/65)
20 Bar Facing Burpees
-rest 2 min-
10 Min AMRAP
30 CTB Pull Ups
30 OH Squats (95/65)
-rest 2 min-
10 Min AMRAP:
40/30 Cal Row
40 Wall Balls (20/14)
July 30, 2021
Lower Body Pull- Deadlift+ ANG AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
2 Clean Grip Deadlifts
*Can be touch and go or drop and reset.
B. 5 Rounds For Time:
10 Deadlifts @70% Of Highest Weight in Part A
30 Ft HS Walk
*Time Cap 12 Min.
C. Optional Additional Work:
Single Leg Single Arm RDL @3011 6-8/leg X 3
-rest as needed-
July 29, 2021
Upper Body Pull- Vertical +CP AMRAP+ Scapular Strengthening
A. Teams of 2 Complete the following:
*Alternating Completed Exercise
30 Min AMRAP:
25 Push Press (95/65)
20/15 Cal Row
15 Bar Facing Burpees
100M Farmer Carry (2/1.5)/ Hand
5 Ring/ Bar Muscle Ups
*Your Score is completed rounds.
(Push Press weight should something that is light and fast)
(For example Partner 1 completes 25 Push Press, Partner 2 then
completes 20/15 Cal Row, Partner 1 completes 15 Bar Facing Burpees,
Partner 2 then completes 100M Farmer Carry, Partner 1 then completes 5
Ring/ Bar Muscle Ups and so on...)
July 28, 2021
AER 30 Sec ON/ 30 Sec OFF
A. EMOM 10:
Min 1: 50 Double Unders
Min 2: 10 Box Facing Burpee Box Jump Overs (24"/20")
-rest 3 min-
EMOM 10:
Min 1: 15 Wall Balls
Min 2: 15 TTB
-rest 3 min-
EMOM 10:
Min 1: 200M Run
Min 2: 15/10 Cal AB
(Wall Balls should be done with a weight which you can perform
Unbroken each set)
B. Optional Additional Work:
50M Sled Push (as heavy as possible, to be completed under 1 min) X 4
-rest as needed-
July 27, 2021
Lower Body Push- Front Squat Squat+ CP AMRAP+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Front Squat 1 Rep
*Increase in weight each set and build to a heavy single or new 1RM!
B. 30 Sec AB/Row For MAX Cal
-rest 60 sec-
X 10
(If partnered set the bike or rower to 30 sec ON, 15 sec OFF, quick transitions)
C. Optional Additional Work:
Every 4 Min For 20 Min: (5 Sets)
50 Sled Drag (as heavy as possible, to be completed under 1 min)
25M KB Walking Lunge Steps
July 26, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Stability/ Midline Strengthening
A. Every 2 Min For 16 Min: (8 Sets)
Weighted Strict Ring Dip 5 Reps
Or
Close Grip Bench Press 5 Reps
B. 12 Min AMRAP:
200M Run
2 Rope Climbs
100M Unbroken Farmer Carry (As heavy as possible)
10 Strict HSPU
10 KBS (2/1.5)
C. Optional Additional Work:
4 Sets Not For Time:
AMRAP Unbroken Strict Muscle Ups
Side Plank 30-45 Sec/Side
10-20 GHD Sit Ups
July 24, 2021
Teams of 2 Complete the following:
*Partition as needed.
For Time:
3200M Run
240 Wall Balls (20/14)
160 KBS (1.5/1)
80 Burpees
July 23, 2021
Upper Body Pull- Vertical +CP AMRAP+ Scapular Strengthening
A1. Strict CTB Pull Ups 8-10 X 3
-rest 1-2 min-
A2. Unbroken Handstand Walk (As far as possible) X 3
-rest 1-2 min-
B. 6 Min AMRAP:
100/80 Cal Row
*In Remaining Time AMRAP Strict HSPU
-directly into-
6 Min AMRAP:
200 Double Unders
*In Remaining Time AMRAP CTB Pull Ups
C. Optional Additional Work:
DB Hammer Curl 12-16 X 3
-rest as needed-
Banded Paloff Press @2020 8-10/side X 3
-rest as needed-
July 22, 2021
Lower Body Push- Back Squat+ CP For Time+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Back Squat 1 Rep
*Increase in weight each set and build to a heavy single or new 1RM!
B. For Time:
50 Front Squats (135/95)
*Every time you break perform 10 Bar Facing Burpees.
C. Optional Additional Work:
Alternating DB/KB OH Step Ups 10-12 X 3
-rest as needed-
July 21, 2021
AER Tester EMOM
"Death by calories"
Min 1: 1 Cal AB or Row
Min 2: 2 Cal AB or Row
Min 3: 3 Cal AB or Row
And so on.... until you can't complete the amount of calorie
July 20, 2021
Upper Body Pull Vertical (Skill Development) + ANG EMOM+ Stability/
Midline Strengthening
A. EMOM 10:
3 Ring/ Bar Muscle Ups
(On Muscle Ups Focus on tight kip, feet together and strong pull)
B. EMOM 15:
Min 1: 1 Legless Rope Climb/ 10 CTB Pull Ups
Min 2: 10 Strict HSPU
Min 3: 15/10 Cal AB
C. Optional Additional Work:
Single Arm DB/KB Bent Over Row On Bench (Hold 2 Sec at top) 8-10/arm X 3
-rest as needed-
July 19, 2021
Lower Body Pull- Squat Clean and Jerk+ ANG AMRAP+ Posterior Chain Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
1 Squat Clean and Jerk
*Increase in weight each set and build to a heavy single or new 1RM,
No Failed Reps!
B. 10 Min AMRAP:
200M Run
10 Squat Cleans (135/95)
C. Optional Additional Work:
10 Min @ Consistent Moving Pace:
100M Sled Drag
100M Reverse Sled Drag
50 Walking Lunges (Bodyweight)
July 17, 2021
Teams of 2 Complete the following:
*Partition as needed.
30 Min AMRAP:
60/45 Cal Row
50 Wall Balls (20/14)
400M Run
30 KBS (2/1.5)
20 CTB Pull Ups
100 Double Unders
July 16, 2021
Upper Body Pull- CP AMRAP Interval+Vertical+ Scapular Strengthening
A. 15 Min AMRAP:
15/12 Cal Row
30 Ft HS Walk/ 30 Sec HS Walk Attempts
45 Double Unders
-rest 5 min-
15 Min AMRAP:
20/15 Cal AB Or 25/20 Cal Row
15 Strict HSPU
100M Farmer Carry (2/1.5)/ Hand
5 Bar Muscle Ups
(Farmer Carry's are completed Walking, not fast paced walking or speed
walking, this is not a race, these are to strengthening your grip.
Grip strength transfers over to stronger olympic lifting, deadlifting
and anything performed on the rig)
B. Optional Additional Work:
Reverse Snow Angels 8-10 (In control) X 4
-rest as needed-
FLR In Rings 60-90 Sec X 4
-rest as needed-
July 15, 2021
Lower Body Pull- Squat Snatch+ ANG AMRAP+ Posterior Chain Strengthening
A. Every 2 Min For 14 Min: (7 Sets)
1 Squat Snatch
B. 9 Min AMRAP:
3 Squat Snatch (135/95)
6 OH Squats (135/95)
9/6 Cal AB Or 12/9 Cal Row
C. Optional Additional Work:
Weighted BB Back Extension (Hold 2 sec at top) 10-12 X 4
-rest as needed-
Snatch Pull Cluster 2.2. X 3
-rest 5 sec between reps/ as needed-
July 14, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Stability/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Weighted Strict Ring Dip @22X1 2-3 Reps
Or
Close Grip Floor Press @22X1 2-3 Reps
(Lowering 2 Sec, Pause 2 Sec at bottom position, Explode up, 1 Sec pause at top)
B. 12 Min AMRAP:
30 Strict HSPU
200 Double Unders
10 Bar Muscle Ups
C. Optional Additional Work:
4 Sets Not For Time:
AMRAP Unbroken Strict CTB Pull Ups/ Strict Pull Ups/ Pull Up
Eccentrics Lowering 3-5 Sec
AMRAP Unbroken Strict Bar Dips
DB External Rotation on Knee Cap @30X0
July 13, 2021
AER Tester EMOM
EMOM For As Long As Possible:
Min 1: 200M Run
Min 2: 8-10 Box Facing Burpee Box Jump Overs (24"/20")
*Minimum Time 12 Min.
*Max Time 30 Min.
July 12, 2021
Lower Body Push- Pause Front Squat+ CP For Time+ Single Leg Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Pause Front Squat (Hold at the bottom 3 seconds) 1 Rep
*Goal is to work to a heavy single or New 1RM.
B. For Time:
25 Thrusters (135/95)
50 TTB
25 Thrusters (135/95)
*Time Cap 15 Min.
C. Optional Additional Work:
400M Sled Drag (@ Moderate Consistent moving weight)
+
Front Rack BB Step Ups 10-12 X 3
-rest as needed-
July 10, 2021
Teams of 2 Complete the following:
*Partition as needed.
0:00-20:00
3 Rounds For Time:
80/60 Cal Row
40 Toes To Bar
20 Burpees Over Erg
20:00-40:00
2 Rounds For Time:
120 Double Unders
100 Wall Balls (20/14)
800M Run
60 KBS (2/1.5)
July 9, 2021
Lower Body Push- Back Squat+ CP For Time+ Single Leg Strengthening
Power
A. Every 2 Min For 16 Min: (8 Sets)
Back Squat @30X1 2-3 Reps
(Lower the bar slow and controlled for 3 seconds, no pause in bottom
position, explode out of hole, pause 1 second at the top position and
repeat)
B. Teams of 2 Complete the following:
*Alternating Completed Exercise
16 Min AMRAP:
4 Box Jump (39"/33")
4 Front Squats (205/135) (From Floor)
16/13 Cal Row Or 12/9 Cal AB
(For example Partner 1 completes 4 Box Jump, Partner 2 then
completes 4 Front Squats, Partner 1 completes 16/13 Cal Row, Partner 2
then completes 4 Box Jump and so on...)
C. Optional Additional Work:
100M Low Sled Push (Heavy) (Push on low part of sled) X 4
-rest as needed-
Double KB Front Rack Alternating Reverse Lunge Steps 8-10 X 4
-rest as needed-
July 8, 2021
Upper Body Pull- Horizontal Pull+ ANG For Time Scapular Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Ring Row 8-10
*(Elevated Ring Row to (16"/12") if possible)
*Add weight if possible.
B. 5 Rounds For Time:
15 CTB Pull Ups/ Pull Ups/ Tough Ring Row
15/10 Cal AB Or 20/15 Cal Row
15 Power Snatch (75/55)
*Time Cap 15 Min.
C. Optional Additional Work:
BB Curl (Back against wall) 8-10 X 4
-rest as needed-
DB Skull crushers 8-10 X 4
-rest as needed-
July 7, 2021
AER 10 min on/10 min off
Complete the following:
0:00-15:00
5 Rounds For Time:
20/15 Cal Row
50 Double Unders
15:00-30:00
7 Rounds For Time:
200M Run
10 Bar Facing Burpees
30:00-45:00
9 Rounds For Time:
15 Wall Balls (20/14)
10 Power Clean (95/65)
July 6, 2021
Upper Body Push Vertical+ CP AMRAP+ Scapular/ Midline Strengthening
A. 30 Sec AMRAP:
Strict HSPU
-rest 90 sec-
X 5
-directly into-
30 Sec AMRAP:
Strict CTB Pull Ups
-rest 90 sec-
X 5
B. 10 Min AMRAP:
9 Box Jump Overs (24"/20")
6 KB Snatch/Arm (2/1.5)
3 Bar Muscle Ups
C. Optional Additional Work:
Banded Face Pulls 12-15 X 4
-rest as needed-
GHD Supine Hold 40-50 Sec X 4
-rest as needed-
Side Plank L/R 45 Sec/side X 4
-rest as needed-
July 5, 2021
Lower Body Pull- Hang Squat Clean and Jerk+ CP For Time+ Posterior Chain Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
1 Hang Squat Clean and Jerk
*Increase in weight each set and build to a heavy single or new 1RM,
No Failed Reps!
B. For Time:
15 Toes To Bar
12 Front Rack Alternating Reverse Lunge Steps (135/95)
9 Hang Squat Clean (135/95)
6 Thrusters (135/95)
*Time Cap 15 Min.
C. Optional Additional Work:
Slideboard Leg Curl 15-18 X 4
-rest as needed-
July 3, 2021
AER Partner:
"CFEC Independence Day"
Teams of 2 complete the following - alternating complete rounds:
For time:
1776 M Run (With Partner)
then...
For time:
20 Rounds
7 TTB
4 Box Facing Burpee Box Jump Overs (24"/20")
21 Double Unders
July 2, 2021
Upper Body Push Horizontal+ ANG AMRAP+ Stability/ Midline Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
Weighted Strict Ring Dip @22X1 3-4 Reps
(Lowering 2 Sec, Pause 2 Sec at bottom position, Explode up, 1 Sec pause at top)
B. 5 Min AMRAP:
5 Strict HSPU
5 CTB Pull Ups
-rest 5 min-
5 Min AMRAP:
20/15 Cal Row
10 Burpees Over Erg
C. Optional Additional Work-
4 Sets Not For Time:
AMRAP Unbroken Strict CTB Pull Ups/ Strict Pull Ups/ Pull Up
Eccentrics Lowering 3-5 Sec
AMRAP Unbroken Strict Ring Dip @30X1
Powell Raise @30X0 6-8/arm
July 1, 2021
Lower Body Pull- Power Snatch+ Squat Snatch+ ANG For Time+ Posterior
Chain Strengthening
A. Every 2 Min For 14 Min: (7 Sets)
Power Snatch+ Squat Snatch
B. 5 Rounds For Time:
200M Run
10 Power Snatch (115/75)
*Time Cap 12 Min.
C. Optional Additional Work:
Weighted BB Back Extension (Hold 2 sec at top) 8-10 X 3
-rest as needed-
Snatch Pull Cluster 1.1.1. X 3
-rest 5 sec between reps/ as needed-
June 30, 2021
Upper Body Pull- CP For Time Interval+Vertical+ Scapular Strengthening
A. Complete the following:
0:00-20:00
5 Rounds For Time:
6 Ring/ Bar Muscle Ups
6 Front Squats (From Floor) (205/135)
20:00-40:00
5 Rounds For Time:
25/20 Cal Row
50Ft HS Walk/ 50 Sec HS Walk Attempts/ 50 Sec HS Hold/ 50 Sec DB/KB OH Hold
B. Optional Additional Work:
Reverse Snow Angels 10-12 (In control) X 3
-rest as needed-
FLR In Rings 60-90 Sec X 3
-rest as needed-
June 29, 2021
AER 5 Min ON/ 5 Min OFF
Complete the following:
5 Min AMRAP:
100/80 Cal Row
*In Remaining Time AMRAP Double Unders
-rest 5 min-
5 Min AMRAP:
800M Run
*In Remaining Time AMRAP Box Jump Overs (24"/20")
-rest 5 min-
5 Min AMRAP:
60 Burpees To Target 6" above reach
*In Remaining Time AMRAP Kettlebell Swings (1.5/1)
-rest 5 min-
5 Min AMRAP:
40 TTB
*In Remaining Time AMRAP Wall Balls (20/14)
June 28, 2021
Lower Body Push- Pause Front Squat+ CP AMRAP+ Single Leg Strengthening
Complete the following:
A. Every 90 Sec For 15 Min: (10 Sets)
Pause Front Squat (Hold at the bottom 3 seconds) 2-3 (No bounce)
B. Teams of 2 Complete the following:
*Alternating Completed Rounds
18 Min AMRAP:
6 Squat Cleans (185/125)
12 Bar Facing Burpees
(Aim to complete each round under 90 sec, scale accordingly to do so)
(Weight should be something Heavy but Unbroken, quick singles are ok
just no longer than 5 sec between reps)
C. Optional Additional Work:
100M Sled Pull (Heavy) X 3
-rest as needed-
KB Walking Lunge Steps 50M (1 KB/Hand) X 3
-rest as needed-
June 26, 2021
Teams of 2 Complete the following:
*Partition as needed.
3 Rounds For Time:
100 Wall Balls (20/14)
800M Run
60 Kettlebell Swings (2/1.5)
40 Box Facing Burpee Box Jump Overs (24"/20")
*Time Cap 40 Min.
June 25, 2021
Lower Body Pull- Deadlift+ ANG AMRAP+ Single Leg Strengthening
A. Every 2 min for 14 min: (7 Sets)
3 Clean Grip Deadlifts
*Can be touch and go or drop and reset.
B. 2 Min AMRAP:
20 Deadlifts (225/155)
*In Remaining Time AMRAP TTB
-rest 2 min-
X 4
C. Optional Additional Work:
Slideboard Leg Curl 16-20 X 3
-rest as needed-
June 24, 2021
Upper Body Pull- Horizontal+ ANG For Time+ Vertical+ Scapular Strengthening
A. Every 90 Sec For 15 Min: (10 Sets)
30 Sec AMRAP Supine Row To Chest
*Set Barbell at waist height, pronated grip, scale barbell height as needed-
B. "Helen"
3 Rounds For Time
400M Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups
*Time Cap 15 Min.
C. Optional Additional Work:
BB Curl (Back against wall) 10-12 X 3
-rest as needed-
DB Skull crushers 10-12 X 3
-rest as needed-
June 23, 2021
AER 4 Min ON/ 4 Min OFF
Complete the following:
0:00-8:00
For Time:
20 Burpees
50/40 Cal AB
20 Burpees
8:00-16:00
For Time:
25 Box Jump Overs (24"/20")
50/40 Cal Row
25 Box Jump Overs (24"/20")
16:00-24:00
For Time:
20 Power Snatch (75/55)
200 Double Unders
20 Power Snatch (75/55)
24:00-32:00
For Time:
30 Wall Balls (20/14)
400M Run
30 Wall Balls (20/14)
June 21, 2021
Upper Body Push Vertical+ CP AMRAP+ Scapular/ Midline Strengthening
A. EMOM 10:
20 Sec AMRAP:
Strict HSPU
B. Teams of 2 Complete the following:
*Partition as needed.
20 Min AMRAP:
1000M/900M Row
10 Rope Climbs
100 FT HS Walk
200 Double Unders
C. Optional Additional Work:
Band Pull Aparts 25 X 3
-rest as needed-
GHD Supine Hold 30-40 Sec X 3
-rest as needed-
Side Plank L/R 30-40/side X 3
-rest as needed-
June 19, 2021
Teams of 2 Complete the following:
*Partition as needed.
15 Min AMRAP:
50 Hang Power Cleans (155/105)
40 Front Squats (155/105)
30 TTB
-rest 5 min-
15 Min AMRAP:
200 Double Unders/ Single Unders
100/80 Cal Row
50 Burpees Over Erg
June 18, 2021
Upper Body Pull- CP For Time Interval+Vertical+ Horizontal Pull+
Scapular Strengthening
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle ups
4 Handstand Push ups
8 2-Pood Kettlebell swings
June 17, 2021
Lower Body Pull- Overhead Squat+ ANG For Time+ Posterior Chain Strengthening
A. Every 90 sec for 15 min: (10 Sets)
3 Overhead Squat
B. 5 Rounds For Time:
20 Power Cleans (95/65)
15 Overhead Squats (95/65)
*Time Cap 15 Min.
C. Optional Additional Work:
EMOM 15 Min:
2 Snatch Grip Deadlifts