WOD

WORKOUT OF THE DAY

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Saturday May 21, 2022



In House Competition

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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

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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-

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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

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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

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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

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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-

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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-

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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

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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-

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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-

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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

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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

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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-

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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-

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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

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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

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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-

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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-

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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

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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-

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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-

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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-

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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-

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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)

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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.

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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.


Image

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-

Image

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

Image

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

Image

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-

Image

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-

Image

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

Image

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-

Image

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

Image

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

Image

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-

Image

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-

Image

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

Image

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

Image

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-

Image

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-

Image

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.

Image

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

Image

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

Image

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-

Image

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-

Image

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-

Image

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

Image

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


Image

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

Image

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-

Image

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-

Image

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-

Image

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-

Image

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-

Image

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

Image

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

Image

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

Image

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-

Image

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-

Image

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-

Image

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

Image

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

Image

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-

Image

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-

Image

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-

Image

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

Image

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

Image

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

Image

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

Image

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-

Image

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-

Image

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-

Image

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

Image

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

Image

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

Image

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

Image

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-

Image

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-

Image

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-

Image

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-

Image

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

Image

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

Image

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

Image

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:

Image

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-

Image

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-

Image

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

Image

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.

Image

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)

Image

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.

Image

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

Image

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-

Image

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-

Image

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-

Image

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

Image

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



Image

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




Image

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-


Image

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-



Image

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-


Image

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-




Image

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



Image

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





Image

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-

Image

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-


Image

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-

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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



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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)




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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-



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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-


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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



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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

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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-

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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

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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-

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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-

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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


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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-



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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-



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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.

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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-

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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-

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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

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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-

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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-

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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-

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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


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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-


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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-


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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-

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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

Image

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

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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-

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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-

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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)

Image

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-

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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-

Image

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

Image

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-

Image

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.

Image

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-

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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

Image

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-

Image

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

Image

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

Image

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…)


Image

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-

Image

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-


Image

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


Image

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

Image

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-

Image

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

Image

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

Image

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

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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-

Image

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.

Image

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-


Image

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-


Image

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-


Image

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-

Image

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

Image

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

Image

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-


Image

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#



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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



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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

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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-


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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)

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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-

Image

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

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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-


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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

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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

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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-

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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


Image

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-

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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

Image

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

Image

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-

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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-

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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

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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-

Image

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

Image

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-

Image

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

Image

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

Image

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


Image

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-


Image

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

Image

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-

Image

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.

Image

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.

Image

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-

Image

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-

Image

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

Image

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-

Image

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

Image

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.


Image

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


Image

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-


Image

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

Image

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.

Image

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-

Image

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

Image

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-

Image

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-

Image

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

Image

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-

Image

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-


Image

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-


Image

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


Image

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


Image

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.


Image

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-


Image

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-

Image

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-

Image

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-

Image

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-

Image

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

Image

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-

Image

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-

Image

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-


Image

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-

Image

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-

Image

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)


Image

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-



Image

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...)


Image

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-

Image

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

Image

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

Image

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

Image

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-


Image

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-

Image

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

Image

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-

Image

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)

Image

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


Image

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-


Image

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-

Image

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

Image

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.

Image

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-

Image

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)


Image

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-

Image

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-

Image

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)

Image

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-

Image

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-

Image

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

Image

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

Image

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-

Image

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-

Image

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)

Image

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-

Image

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.

Image

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-

Image

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-

Image

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)


Image

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-

Image

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

Image

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

Image

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

BEGIN YOUR JOURNEY TO

A BETTER YOU