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(626) 863-0008                       (818) 939-1188
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824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
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_________________________________________

Wednesday, November 20

11 20

WARMUP
2-3 RNDS
 8 Front to Back Lunges   (ea/s)
15-20m Kb Front Rack Carry    ND
15 Banded Goodmornings
15-20m Kb Front Rack Carry    D
 8 Behind the Neck PVC Press

THEN

2 RNDS
12 Goblet Squats
10 Kang Squats

BUYIN
12 MIN

 Accumulate 4-6 Sets 
5 to a box high quality



WORKOUT
14 MIN

3 Toes to Bar
5 One-arm KbS  53/35 ND
3 Rear-step Kb Lunge   (ea/leg) ND

3 Toes to Bar
5 One-arm KbS   D
3 Rear-step Kb Lunge  (ea/leg) D

Kb held in front rack
ND = non-dominant
D = dominant



BONUS

2:00-4:00 of Each
Pigeon   (ea/s)
Seated Straddle    center
Seated Straddle    left
Seated Straddle    right
Lizard    (ea/s)

Tuesday, November 19

11 19

WARMUP
2 RNDS
30 sec Plate Hops 
30 sec Air Squats
30 sec Classic Calf Stretch   (ea/s)
              
THEN 
2 RNDS

30 sec Bodybuilders
30 sec Kettlebell Swings   (light)
30 sec Samson Stretch   (ea/s)
             


BUYIN
10-15m each
Walking Lunge w/Twist x 2
Straight-leg High Kicks x 2
A-Skip x 2
B-Skip x 2
High Knees x 2
Butt Kickers x 2

200m Run

WORKOUT
For Time - 2 SCORES
start w either

1k Row

immediately into 

3 Rounds For Time 
800m Run
25 Burpee Box Jumps   24/20


BONUS
STRETCH

or

30   Y-T-W
40   Bottoms-up Kb Press   (ea/s)
50   Barbell Row   w/1 sec pause at top

Monday, November 18

11 18

WARMUP
8 min Smooth
10-15m Bear Crawl
10 Cat-Cow      slow
10-15m Crab Walk
8 Xiaopeng Forward    (ea/s)
100m Shuttle Run
8 Windmills   (ea/s)

BUYIN
2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

THEN

12 min - FLOOR PRESS
3 x 8  Floor Press
  AND
10 Tough Ring Rows after each set

2:00 Rest


WARMUP
8 Wallballs 20/14
20 Doubleunders 

Any break on 
either movement is 

10 Pushups - Max of 5 penalty sets
(and one per round)

BONUS

    2:00 Jog
2:00-4:00 Pec Smash     (ea/s)
    2:00 Jog
2:00-4:00 Classic Tricep & Lat Stretch   (ea/s)
    2:00 Jog
2:00-4:00 Calf Smash     (ea/s)

Thursday, November 14

11 14

WARMUP
200m Run w/Medball light
15 Air Squats w/Medball & 1 sec Pause
10 Ring Rows w/1s Pause
30 sec Supinated Deadhang Hold
10 Ring Rows w/1s Pause
15 Air Squats w/Medball & 1 sec Pause
200m Run w/Medball light

BUYIN
2 RNDS
8  Front Step Lunges   (ea/s)
8  Reverse Step Lunges   (ea/s)

  THEN

Bulgarian split sq
4 x 8   (ea/s)
 1:00 Rest   b/t sides & sets

WORKOUT
20 min cap

50 Wallballs      20/14
400m Run w/Medball
50 Air Squat Jumping Pullup
400m Run w/Medball
50 Wallballs
400m Run w/Medball

BONUS
4 Rounds For Quality
30 sec Ring Body Saw
30 sec Kb Deadbug
AMRAP Hollow Hold

Rest as needed b/t Sets

Wednesday, November 13

11 13

WARMUP
2 - 3 sets
 
10-15m  Walking Lunge
30 sec  Samson Stretch  (ea/s)
10  Box Stepups  low
30 sec  Plank
15  Banded Tricep Extensions
1:00  Row/Bike/Ski


BUYIN

Tabata 8
  L-Sit
      2:00 Rest
Archbody Hold

WORKOUT
GOAL under 15 min
21-15-9
Toes to Bar
Box Jumps 24/20

9-15-21
HR Pushup
Box Stepup 24/20
          w/ 50/35 Db



BONUS
2:00 row
 3:00  Seated Straddle
2:00 row
 2:00  Cobra Stretch

Tuesday, November 12

11 12

WARMUP
 8 minutes
4 Front Scales  R
4 Back Scales  R
     10-15m One-leg Hop  R
4 Front Scales  L
4 Back Scales  L
     10-15m One-leg Hop  L
200m Jog

BUYIN
12 MIN
ROM DL
    4 x 8   (ea/s)

1:00 Rest b/t  sides & sets


WORKOUT


11 MIN
3:00 Russian KbS  53/35
   1:00 Rest
3:00 Doubleunders 
      →    Singleunders
   1:00 Rest
3:00 Row

BONUS
 2:00-4:00 Each
Calf Smash   (ea/s)
Classic Calf Stretch   (ea/s)
Glute Smash & Floss   (ea/s)
Pigeon Stretch   (ea/s)

Monday, November 11

11 11

WARMUP
3 rnd
100m run
10 arm swings, ea/frnt/bck
8 pushups
10 sq
6 passthru
rotator prehab


BUYIN
5 RNDS
10 shuttle runs
10 turshish getups


WORKOUT
12 min AMRAP
Unbroken Sets:
1-3 Strict Pullups
5 Piked HSPU
5 Box Pistols (ea/s)

When sets cannot be maintained 
unbroken, drop reps by 1 across. 

on 15 minute mark

3 rounds for time
30 Situps
30 Air Squats

BONUS
2 rnds
2:00  Row
 2:00 Suprapatellar Smash & Floss (ea/s)
2:00  Row



Thursday, November 7

11 7

WARMUP
3 RNDS
3  Inch Worms
3 Front Scales   e/s    (slow & controlled)
3 Back Scales   e/s    (slow & controlled)
10  Front Squats    w/Medball

BUYIN
any strength movement

WORKOUT
20 min AMRAP
15 Russian KbS  53/35
12 Wallballs       20/14
9 Box Jumps      24/20
200m Run


BONUS
3 rnds
10 Banded Wood  Chops    (ea/s)
 10 Side-lying Hip Abduction  (ea/s)
 8 V-ups
 10 Glute Bridges
           w/2 sec Pause at top

Tuesday, November 5

11 6

WARMUP
3 RNDS
5 Bird Dogs    (ea/s) w/ 3 sec hold at top
10 Bodybuilders
30 sec Squat Hold - light plate
10 Squats w/Plate
30 sec Squat Hold  w/Plate
10-15m Duck Walk  w/Plate
10-15m Walking Lunge w/ Twist  w/Plate

BUYIN
15 MIN - FRONT SQ
Accumulate 5-7 Sets
5 Front Squats
            Building

WORKOUT
3 RNDS, any order - goal 250+
1:00 Air Squats
    1:00 Rest
1:00  Row (cal)
    1:00 Rest
1:00 Bent Hollow Rock
    1:00 Rest


BONUS

3 Rounds 
8 Peterson Stepups   (ea/s)
  1:00 Side Plank   L
8 Cossack Squats   (ea/s)
  1:00 Side Plank   R

11 5

WARMUP
8 minutes Smooth
10 Russian KbS    (w/ glute squeeze)
35 Singleunders
3 Wallsquats    (each rep closer to the wall)
35 Singleunders (backwards)
10 PVC Passthroughs    (SLOW)
10 PVC Strict Press    (w/ shrug at top)
30 sec Samson Stretch    (ea/s)


BUYIN
15 MIN
 Accumulate 4-6 Sets
   3 Power Cleans  +
   1 Jerk

WORKOUT
UNDER six min
30 Clean & Jerks    115/85

    Any break = 35 Doubleunders (60 singles)
(up to 6 penalty sets)

BONUS
4 rnds
2:00 Jog
1:00 Deadhang
10 Scap Pushups slow


Monday, November 4

11 4

WARMUP

4 rnds
4 burpees
8 ring row
8 sq
10 passthru
rotator prehab
10 tuckjump



BUYIN
 10 min
 Accumulate 4-6 Sets
  3-5  Strict Pullups

WORKOUT

for time
1k Row /run
15 Jumping CTB Pullups         
  + 15 Pushups
25 Burpees
50 Box Jumps    24/20
75 Abmat Situps
800m Run /row


BONUS
3 Rounds 
2:00 Seated Straddle
AMRAP WtD Plank
1:30 Banded Lateral Opener (ea/s)
30 sec Ring Mountain Climbers

Thursday, October 31

10 31 - Anon BDay WoD

Anonymous by request. :-)

WARMUP

3 rnds
44 j rope
10 passthru
8 turkish getups
20 sec L-hang

BUYIN

5 min
Ham stretch
back stretch

WORKOUT
3 rnds
37 burpees
11 WB
1K run


BONUS

one strength movement

Wednesday, October 30

10 30

WARMUP
10 min
4 burpees
20 arm swings both ways
30 hang
10 pass thru
10 tuck jump


BUYIN
12 min

5 x 5  Box Step-ups 
   (ea/s) w/Dbs in Hand - Building

WORKOUT
12 MIN AMRAP

10 Single-arm Kb Swing -  53/35 R
10 Kb Front Rack Lunges
150m Shuttle Run

10 Single-arm Kb Swing         L
10 Kb Front Rack Lunges
150m Shuttle Run


BONUS

4 Rounds  
30 sec Ring Body Saw
30 sec Hollow Rock
1:30 Pigeon   (ea/s)

Tuesday, October 29

10 29

WARMUP

8 MIN
8  Russian KbS*
5  Goblet Squats* (BUILD)
3  Vertical Jumps to target
10 sec Fast Feet in place (push pace)
30 sec  Super Front Rack (ea/s)

BUYIN
PWR CLEAN
10 MIN

1 every 30 sec, building

WORKOUT
at 1 min  &  10 min
4 min AMRAP
6 TtB
9 Box Jumps  24/20
12 Wallball  20/14

at 5 min & 15 min 
4 min
400m run
AMRAP Burpee over bell


BONUS
2 rnds
   2:00 row
2:00 Pec Smash (ea/s)
   2:00 row
2:00 Banded Lateral Opener (ea/s)

Monday, October 28

10 28

WARMUP
10 MIN
10m Bear Crawl (out)
10m Crab Walk (back)
10 Box Stepups
10-20s Hollow Body Hold

BUYIN
12 min
one-arm OH press

Accumulate 4-6 Sets
    5 Reps (ea/s)   Building

WORKOUT
AMRAP - GOAL - 300 plus
13 minutes

50 sec on/
10 sec transition
A) Piked Pushups
B) Knee Raise Hold
C) Box Pistols 
   x 2

Rest 1 min 

50 sec on/
10 sec transition
A) Pushups→ Box Pushups
B) Abmat Situps
C) Air Squats
   x 2 


BONUS
3 Rounds 
10  Scap Pullups w/2 sec hold at top
10  Scap Pushups w/2 sec hold at top
10  Single-leg Glute Bridge (ea/s) 
2:00  Seated Straddle

Thursday, October 24

10 24

WARMUP
3 rnds
100m run
6 burpee
10 passthru
8 handstand
8 turkish getup

BUYIN
BALANCE
Accumulate 4-7 Sets
5 Front Scales    (ea/s)
5 Back Scales    (ea/s)
30 sec Handstand / pike HS
                 


WORKOUT
5 rnds

40 sec On/20 sec Off 
Stations

a) Wallballs     20/14
b) Box Stepups 24/20
c) American KbS 53/35
d) Row or  Run
       Rest 1:00

BONUS
4 Rounds For Quality
12 Barbell Curls
30 sec Glute Bridge March
AMSAP L-sit
       Rest 1:30 sec


Wednesday, October 23

10 23

WARMUP
Use a light plate:
 2 RNDS
10 Squats holding plate
10-15m  Walking Lunges (out)
10-15m  Duck Walk (back)
20 sec  Plank w/ plate on butt
10-15m  Bear Crawl (out)
10-15m Crab Walk (back)
10  Press w/ plate 

BUYIN
10 MIN
 Accumulate 4-6 Sets
5 Thrusters

WORKOUT
4 rnds - goal, under 20 min
12 Db Snatch 50/35
         Non-dominant  (ND)
10 Db Thruster       (ND)
6 Burpees over Db
12 Db Snatch     (D)
10 Db Thruster  (D)
6 Burpees over Db

BONUS
2 rnds
 2:00 Jog
 2:00 Barbell Shoulder Shear (ea/s)
 2:00 Row
 2:00 Overhead Rib Mobilization (ea/s)


Tuesday, October 22

10 22

WARMUP
 400m Run

THEN

3 rnds
25 Plate Hops
15 Ring Rows
8 Prisoner Rotations

BUYIN
4 x 10 Barbell Row -  Building

2:00 Rest


WORKOUT 
8-7-6-5-4-3-2-1    -   GOAL under 18 min
(Jumping) (CTB) Pullups
Box Jumps 24/20

  Directly Into

2-4-6-8-10-12-14-16-18-20
Abmat Situps
Doubleunders OR Singleunders   x 3

BONUS
2 rnds
1:30 Row
    1:30 Classic Calf Stretch (ea/s)
1:30 Row
   1:30 Lat Smash (ea/s)
1:30 Row
   2:00 Cobra Stretch

Monday, October 21

10 21

WARMUP
3 RNDS
100M RUN
20 Air Squats
10 Thoracic Rotations (ea/s)
30 sec Classic Calf Stretch


BUYIN
10 MIN
4 x 5  OR  4 x 8
Rest 2:00    Building


WORKOUT
ALT 'TABATAS' -  8 min each pair
 
    goal, over 160

8 min
20 sec Goblet Squats  53/35
     Rest 10 sec
20 sec of Plank
      (add weight as necessary)
     Rest 10 sec

     at 10:00 

8 min
20 sec Russian KbS  53/35
     Rest 10 sec
20 sec of Hollow Rock
     Rest 10 sec
         


BONUS
4 Rounds
15 Hammer Curls alt    (ea/s)
12 Diamond Pushups
2:00 Seated Straddle

Thursday, October 17

10 17

WARMUP
3 RNDS
8 SQ
6 tuck jump
10 pass thru
5 handstand

STRENGTH
Any two movements

WORKOUT

4 min AMRAP
Cal Row Or burpees

   at 5:00
4 min AMRAP
10 DB Snatch 50/35
10 Abmat Situps
 
 at 10:00
4 min AMRAP
Box Jumps 24/20

  at 15:00
4 min AMRAP
burpees
    or
1k run

BONUS
4 rnds
8 Peterson Stepups   (ea/s)
10 Clamshells    (ea/s)
10 Deadbugs     (ea/s)

Wednesday, October 16

10 16

WARMUP

8 minutes  
30 sec  Deadhang Hold
10-15m  Walking Lunge
10  PVC Passthroughs
10m  Inch Worms
5  Leg Swings (ea/s/way)
5  Box Jumps   (higher every round)

BUYIN
5 RNDS
100m run
6 turkish getups


WORKOUT
20 min AMRAP     - goal 10+
4 Jumping CTB  Pullups
6 Burpee Box Jumps 24/20
10 Wallballs      20/14

BONUS

CORE
40 Banded Wood   Chops  (ea/s)
3:00 Russian Twist
20 Bird Dogs (ea/s)

Tuesday, October 15

10 15

WARMUP
200m Jog
200m Run

then

3 rnds
4 burpees
10 pass thru
20 arm swings
10 tuck jump



BUYIN
12 min
 Accumulate 4-6 Sets
4 Hang Power OR POWER Snatch

WORKOUT
ALTAP - goal under 12 min
21 Power Snatch  65/45
 60 Doubleunders  OR
       100  Singleunders
18 Power Snatch
 50 Doubleunders  OR
           80 Singleunders
15 Power Snatch
 40 Doubleunders  OR
           60 Singleunders
12 Power Snatch
 30 Doubleunders  OR
           40 Singleunders
9 Power Snatch
 20 Doubleunders  OR
           20 Singleunders

BONUS

3 rnds
10 Y-T-W
10 Wall Slides
10 Single-leg Glute Bridges (ea/s)
    Rest 1:00
 

Monday, October 14

10 14

WARMUP
10 MIN
100M RUN
10 BX DIP Pushdown
12 One-arm Kb Swings (light) (6 ea/s)
3 Yoga Pushups
10 DBL UNDER (attempts)


BUYIN
Accumulate 4-6 Set

1-3 Strict Pullups
   +   2-5 Ring Dips

OR

5 Scap Pullups 1s 2 top
3-8 Bench Dips
10-20 sec Ring Stabilize

WORKOUT
15 min
6 slap Pushups
9 Deadlifts  135/95
12 Air Squats
150m shuttle run

BONUS
3 rnds
10 Deadbugs           (ea/s)
10 Turkish Situps    (ea/s)
10 Single-leg Deadlifts    (ea/s)

Thursday, October 10

10 10

WARMUP

3 rnds
100M run
10 passthru
6 burpees
5 handstand
rotator prehab

BUYIN

Kb Snatch Review
15 Russian KbS
12 Single-arm KbS
10 Single-arm KbS w/pull at top
2:00 Kb Snatch Practice

then

     Doubleunder Review
1:00 Singleunders
1:00 Singleunder w/Doubleunder Bound
1:00 Penguin Jumps
2:00 Doubleunder practice

WORKOUT
65 Burpees
  50 Box Jumps 24/20
    30 Kb Snatch 53/35 (15 ea/s)
150 Doubleunders
    50 Russian KbS
  50 Box Stepups
800m Run

[CHECK EMAIL FOR SCALING]

BONUS

2:00-4:00 Each
Calf Smash    (ea/s)
Hamstring Smash & Floss    (ea/s)
Glute Smash & Floss    (ea/s)
Seated Straddle


Wednesday, October 9

10 9

WARMUP 
8 MIN
3-5 Yoga Pushups Slow
5 Wall Squats in OHS position Slow
5 Db Press + OH Reverse Lunge (ea/s)


BUYIN
15 MIN
Accumulate 4-7 Sets
5 Overhead Squats
   Building


WORKOUT
ALTAP
10-9-8-7-6-5-4-3-2-1
• Overhead Squat   65/45
• Burpee over Bar
• Wallball   20/14

BONUS

3 RNDS 
8 Peterson Stepups       (ea/s)
10 Side Plank Hip Abductions   (ea/s)
10 Single-leg Deadlifts  (ea/s)

Tuesday, October 8

10 8

 WARMUP
8 minutes  
30 sec  Glute Bridge March
10  Russian KbS
30 sec  Bird Dog
8  Kb Halo ea/way
30 sec  Dead Bug

BUYIN
12 MIN
Accumulate 4-7 Sets
3 Hang Power Cleans
    Building

WORKOUT
12 MIN
9 Power Cleans  95/65
6 Toes to bar

Every 2:00=   100m Shuttle

BONUS
4 RNDS
bike/Row/Run
2:00 @60%
2:00 @70%
1:00 @85-95%
  REST 1:00 <50 nbsp="" p="" pace="" walking="">

Monday, October 7

10 7

 WARMUP
1:00 Squat Hold (full contact w ground)
10 Leg Swings (ea/way/s)

2 Rounds
15 Banded Lat Pull Down
10 Goblet Squats
10 Ring Rows
10 Db Press (ea/s)

BUYIN
2k run/row/bike

WORKOUT

3-5  Strict Pullups
    10 sec transition
10  Thrusters
          1:40 Rest

Each set increase thruster weight


BONUS

4 rnds
5 Jefferson Curls
10 Banded Wood Chops
30 sec Russian Twists
     Rest 30 sec

Thursday, October 3

10 3

WARMUP
10 min
10m Inch Worms
10m Duck Walks
10m Walking Lunges

BUYIN
2k tun/row

WORKOUT
5 rnds
10 Front Squat   95/65
200m run
20/15 Wallballs        20/14
30 Abmat Situps

BONUS

3 Rounds 
10 Cossack Squats (ea/s)
15 Frog Pumps   add weight as needed
10 Zottman Curls

Wednesday, October 2

10 2

WARMUP
3 RNDS
30 sec Arm Circles
10 Scap Pullups
30 sec Cat Cow
10 Press w/Barbell
10 Thoracic Rotations (ea/s)


BUYIN
15 MIN
Accumulate 4-7 Sets
5 Push Press  -  Building

WORKOUT
10 MIN AMRAP
15 Box Jumps     24/20
12 Push Presses 95/65
9 Burpee over Bar

BONUS
20 minutes  
400m Run/Jog
500m Row
30 Cal bike

Tuesday, October 1

10 1

WARMUP
3 RNDS

6 burpees
6 handstands
9 passthru
rotator prehab


BUYIN
8 minutes  
10 Pallof Press (ea/s)
 100m Shuttle Run
10 Wood Chops (ea/s)
 100m Shuttle Run
20 Arch-body Pulses

WORKOUT
6 rnds

1) Row/Bike/Sled/Run
2) Handstand Hold 
     →   Piked Handstand
3) Doubleunders→  Singleunders
4) Russian KbS  70/53    53/35

BONUS

4 Rounds  
10 Lying External Rotations (ea/s) w/1s hold at top
 12 Banded Face Pulls w/1s hold at top
 10 Scap Pushups slow

1:30 Calf Smash   R
1:30 Classic Calf Stretch   R
1:30 Calf Smash   L
1:30 Classic Calf Stretch   L

Monday, September 30

9 29

WARMUP
3 RNDS
10 Air Squats - 2 sec Pause at bottom
 10 Kettlebell Swings
 30 Single-unders


BUYIN
3 RNDS
 8 Deadlifts
 8 Front Squats
 8 Strict Presses

THEN

12 MIN
5-8 DL
2:00 Rest


WORKOUT
5 rnds - goal under 9 min

7 Deadlifts     225/ 155 -  185/135
14 Box Jump-overs   24/20

BONUS
Posterior Chain Flush &  Mobility

    2:00 Row     easy
2:00 Glute Smash & Floss (ea/s)
    2:00 Row     easy
2:00 Pigeon  (ea/s)
    2:00 Row     easy
2:00 Hamstring Smash & Floss

Thursday, September 26

9 26

WARMUP
8 minutes smooth    Kb Complex

Start light and go heavier Kb at 4:00

8  Kb Deadlifts
8  Russian KbS
8  American KbS
8  Goblet Squats
20 sec  Balance on Right Foot
20 sec  Balance on Left Foot

Close eyes if confident in Balancing abilities


BUYIN
15 min
Accumulate  5-7 Sets

1 Power Clean  +
  2 PP Cleans

 OR 
3 HP cleans

WORKOUT
12 min  AMRAP
5/3 Strict Pullups
10 Hang Power Clean  95/65
25 Air Squats

BONUS
2:00-4:00    each
Trap Scrub   (ea/s)
Rotator Cuff Smash & Floss   (ea/s)

Wednesday, September 25

9 25

WARMUP

3 rnds
6 burpees
12 ring rows
12 pushups
8 passthru
100m run


BUYIN

testing

WORKOUT
3MOM - Start each movement
        on the 3 min mark

3 rounds
A) 500m Row or
        35 burpees

B) 400m run

C) 40 Wallballs 20/14


BONUS

testing

Tuesday, September 24

9 24

WARMUP

2 RNDS

2:00 Singleunders (relaxed)

30 sec Arm swing/Circles   (ea/s)
30 sec Classic Lat & Triceps Stretch   (ea/s)
30 sec Hollow Hold
30 sec Wall Slides
10 Scap Pushups
10 Db Press (ea/s) light


BUYIN
12 MIN
4-6 SETS
5 STRICT PRESS

WORKOUT
4 sets - under 15 min
8 Db Press 
30 sec Plank w/weight
6 Strict Pullups
10 TtB
     Rest 1:00

Adjust weight on press/plank &
 reps on pullups as needed


BONUS

2:00-4:00  Each
Barbell Shoulder Shear   R
Lat Smash    R
Banded Overhead Distraction R
Barbell Shoulder Shear   L
Lat Smash    L
Banded Overhead Distraction L


Monday, September 23

9 23

WARMUP
8 minutes
8 Romanian Deadlifts w/just Barbell
     50m Shuttle Run 
8 Front Squats
     50m Shuttle Run 
8 Press
     50m Shuttle Run
8 Thrusters

BUYIN
1K RUN  or  ROW



WORKOUT
30 Squat Clean     75/55
   30 Burpee Over Bar
      60 Box Jumps      24/20
   30 Burpee Over Bar
30 Squat Clean     75/55

BONUS

ACCUMULATE 2 MIN EA

HAM STRETCH
CATS & DOGS
DEAD HANG

Thursday, September 19

3 19

WARMUP

3 rnds - 30 sec ea
  Calf raises
 Samson Stretch  (ea/s)
Air Squats
  Bodybuilders
 Plank

BUYIN
3 rnds
30 sec HS hold
30 sec knee raise hang
20 sec fast feet
20 high kicks

WORKOUT
20 min cap
100 Doubleunders [singles, x 1.5]
    50 Abmat Situps
       10 Wallballs  20/14
80 D-Us
   40 Abmat Situps
       20 WBs
60 D-Us
   30 Abmat Situps
       30 WBs
40 D-Us
   20 Abmat Situps
       40 WBs
20 D-Us
   10 Abmat Situps
       50 WBs

BONUS
3 rnd

20 scap pushups
10 Bottoms-up Kb  Press  (ea/s)
10 Lying External Shoulder Rotations (ea/s)


Tuesday, September 17

9 17

WARMUP
3 RNDS
10 Pushups  → Box Pushups
10 Situps
10 Medball Thrusters
10 Bench Dips 

BUYIN
2 RNDS
• 2 Strict HSPU     
• 5 Cal Row   
• 5 Strict Ring Dips   
• 5 Box Jumps   
• 5 HR Pushups   
• 100m  Shuttle Run

WORKOUT
Any order - goal under 30 min
   check EMAIL for your LEVEL/scaling

15 Strict HSPU
50/40 Cal Row OR burpees
50/40 Cal Row OR burpees
30 Strict Ring Dips
50 Box Jumps   24/20
50 Box Jumps   24/20
60 Hand Release Pushups
1 Mile Run


BONUS
same as MON

Monday, September 16

9 16

WARMUP

3 rnds
6 burpees
10 pass thru
20 arm swings each side
rotator prehab
100m run


BUYIN
12 min
Accumulate 4-6 Sets
3-5 Strict OH press


WORKOUT

HELEN
3 RNDS    - goal under 12 min
400m Run
21 American KbS  53/35
12 (jumping) Pullups



BONUS

  4 Rounds  
30 sec Heel Touches
30 sec Tuck ups
30 sec Russian Twists
30 sec Bicycle Crunches
    Rest 1:00

Thursday, September 12

9 12

WARMUP 

10 min
1:00 Banded Overhead Distraction (ea/s)

In Remaining Time
10  Wall Slides
10  Scap Pushups
20 sec  Hollow Hold
20 sec  Arch Body Hold
10  Press w/Barbell


BUYIN

12 MIN
Accumulate 4-6 Sets
1 Press  +
1 Push Press  +
2 Push Jerk

WORKOUT
3 rnds
1 min AMRAP   
    •  Burpees
         Rest 1 min 
1 min AMRAP
    •   Wallball 20/14
         Rest 1 min 
1 min AMRAP
    •  Doubleunders or one-leg jrope
        Rest 1 min 


BONUS
2 rounds, 2 min each, easy
Low Box Stepups
Jog
Row


Wednesday, September 11

9 11 HERO WoD

WARMUP
3 rnds
6 burpees
30 sec wallsit
12m bear crawl
100m run

BUYIN
16 Piked OR HS Pushups


WORKOUT
9 Rounds - goal - finish ... 40 min cap
11 (Jumping) (CTB) Pullups
11 American KbS   53/35  35/26
11 Box Jumps      24/20/16
11 Air Squats

 Buy-Out

2001m Run

Tuesday, September 10

9 10

WARMUP

1K RUN - SPRINT at end

then 6 min

10 Spiderman Lunges  (2 sec hold in bottom)
3 Sun Salutation
10 PVC Passthroughs

BUYIN
15 min

 Accumulate 5-7 Sets
5 Overhead Squats


WORKOUT
15 min
8  KB Snatch    53/35  35/26
10  OH Reverse Lunge
25m  Suitcase Carry
   All on one side, 
       then switch


BONUS

1:00  Glute Smash & Floss   (ea/s)
3:00-5:00  Lizard     (ea/s)
3:00-5:00  Pigeon   (ea/s)

Monday, September 9

9 9

WARMUP
2 RNDS
100m run
8 pass thru
4 handstands
1 min hang

BUYIN
3 rnds
3 Power Cleans
9 Abmat Situps 
15 Doubleunders

and

TESTING


WORKOUT
5 RNDS - Goal under 15 min 
10 Power Clean   115/85 OR  95/65
20 Abmat Situps
35 Doubleunders OR
    75 Singleunders


BONUS
3 rnds
1:00 Bent Hollow Hold
30 sec Side Plank     R
30 sec Side Plank     L

Thursday, September 5

9 5

WARMUP
2 rnds
15  Bow & Bend
1:00  Squat Ankle Stretch
20  Over & Backs
30 sec  World’s Greatest Stretch (ea/s)
8  Wall Slides


BUYIN
10 min EMOM
3 /5  TtB    OR    kn-elb  OR  kn-raise
5 Lateral Sq Jumps
2 (Pwr)  Clean & Jerk

WORKOUT

12 MIN
12 Deadlifts   95/65, 75/55, 55/35
9 Hang Power Cleans
6 Front Squats
3 Push Press


BONUS
2-4 min ea.
T-Spine Roller Smash
T-Spine Overhead Extension
Overhead Rib Mobilization   (ea/s)


Wednesday, September 4

9 4

WARMUP
10 MIN - 30 sec each
 Neck Circles
 Big Arm Circles
 Elbow Circles
 Wrist Circles

In Remaining Time - slow
10 Scap Pullups 
5 Inch Worms
10 Scap Pushups 

BUYIN
4 rnds
3-5 (weighted)Strict Pullups
  OR 5-8 r rows

     30 sec
Transition/Rest

3-5 Dip / (Box)Pushups @5050

  Rest 2:00

WORKOUT
pick one
50 Bodybuilder Jumping  Pullups
50 Burpee Jumping CTB Pullups
50 Burpee Pullups


BONUS
2 min each 
  run/Row
 Lat Smash
  run/Row
  Rotator Cuff Smash & Floss
  run/Row
  Classic Triceps & Lat Stretch





Tuesday, September 3

9 3

WARMUP
10 min
250m  /  200m Row

 then  Barbell Complex 
    remaining time 
8 Romanian Deadlifts
8 Front Squats
8 Press
8 Back Squats
8 Thrusters

BUYIN
3-5 Sets  of 5 Reps 
Accumulate 3-5 Sets -  Building
  5 Reps @ 30X0
(3 sec down, no hold, explode up, no hold)
           

WORKOUT
28/21 Thrusters   75/55
    225/150 Doubleunders OR 
         250 Singleunders
21/18 Thrusters
    150/100 Doubleunders  OR
          175 Singleunders
15 Thrusters
    50 Doubleunders  OR
         100 Singleunders
9 Thrusters

BONUS
  2:00 Row/Jog
2:00-4:00 Quad Smash    (ea/s)
    2:00 Row/Jog
2:00-4:00 Couch Stretch  (ea/s)
    2:00 Row/Jog
2:00-4:00 Barbell Shoulder Shear    (ea/s)





Monday, September 2

9 2 - Holiday Schedule

LABOR DAY SPECIAL

either

SWEET SIXTEE - 20% better than Filthy 50

or

Hero WoD
"JT"


21-15-9  
Handstand Push-Ups
Ring Dips
Push-Ups

or


12-9-6-3 
Handstand push-ups
Ring dips
Push-ups

or

15-12-9 
pike pushups
box ring dips
box Push-ups

Saturday, August 31

BDay WoD - SWEET SIXTEEs

Commemorating JHo's 39th birthday! 

12:30, SATURDAY  

SWEET SIXTEEs
ALTAP:                                                
60 Box jump, 24/20
60 Jumping chins
60 Kettlebell swings, 35/26
60 Walking Lunge 
60 Knees to elbows
60 Push press, 45/35
60 Back extensions
60 Wallballs, 20/15
60 Burpees
60 Doubleunders/ tuckjump




reps                   Movement               weight
↓ split
60 Box jump, 24 inch box

60 Jumping chins

60 Kettlebell swings, 35

60 Walking Lunge 

60 Knees to elbows

60 Push press, 45 pounds

60 Back extensions

60 Wall balls, 20 pound

60 Burpees

60 Doubleunders/ tuckjump

round splits →


Thursday, August 29

8 29

WARMUP
 8 minutes  - Single-arm Db Complex 
8 Suitcase Deadlifts
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster

BUYIN
TESTING

12 MIN
 Single-arm Db Press
     8, 8, 8 - btw sets and sides
          Rest 1:00


WARMUP
18 MIN    
     10 One-arm KbS  53/35
10m KB OH Walking  Lunge
     10 One-arm KbS  53/35
10m KB OH Walking Lunge

10 Burpee over KB
100m Shuttle Run

BONUS
2:00 Row/Bike
3:00 Quad smash    (ea/s)
2:00 Row/Bike
3:00 Suprapatellar Smash & Floss   (ea/s)
2:00 Row/Bike
2:00 Couch Stretch   (ea/s)

Wednesday, August 28

8 28

WARMUP
Choose one  -   Easy Pace 
1 mile Run →    drop distance as needed
2k Row →    drop distance as needed
10:00  bike

BUYIN
1:00 Singleunders
1:00 Singleunders w/ Doubleunder Jump
1:00 Penguin Jumps
2:00 Doubleunders (ATTEMPTS)

WORKOUT
5 rnds - goal under 24
12/9 Burpee bx jump, 12/10
35 Doubleunders 
           OR  75 Singleunders
20 Abmat Situps
15 Wallballs    20/14
        Rest 1:00


BONUS
     4 rnds - Arms
15 Dumbbell Curls
15 Dumbbell Kickbacks
      Rest 1:00



Tuesday, August 27

8 27


WARMUP
3 RNDS
10 sq
10 swings
10 low bx jump
10 kb highpull

BUYIN
2 rnds
10 Prisoner Rotations
15 Banded Lat Pulldowns
10 Ring Rows 1 sec pause at top

then 12 min:

 Accumulate 5-7 Sets
3-5 (weighted) Strict Pullups
   OR 3-5 Negatives 2-3 sec


WORKOUT
two scores - goal 5+ / under 3 min
   7 min AMRAP
5/3 Strict Pullups
     OR 8 Tough Ring Rows
16/12 Front Step Lunge

  on 10:00 Mark

   3 Rounds
8 Jumping (CTB) Pullups
20 Air Squats

BONUS
4 rnds
8-12 Strict Knees-to-elbow
     release & rest 20 seconds
AMRAP Deadhang Hold w/ active scaps
     Rest 1:30



Monday, August 26

8 26

WARMUP
2 Rnds  
20 Plate Hops
10 PVC Passthroughs
20 Lateral Plate Hops
10 Cuban Press w/PVC
15 Glute Bridges
10 OH Squats w/PVC
5 Vertical Jumps

BUYIN
Accumulate 4-6 Sets 
2-5 (Hang) Power Snatch 


WORKOUT
'Isabel'
30 Snatches 135/95  OR 115/85, 
      OR
30 Power snatches  95/65
      OR
30 Hang Power Snatch65/45

BONUS
2-4 minute each
Lat Smash    (ea/s)
Classic Triceps & Lat Stretch  (ea/s)
Glute Smash & Floss    (ea/s)
Pigeon    (ea/s)

Thursday, August 22

8 22 - Nataly BDay WoD!!!

WARMUP
2 rnds
100m run
6 burpees
10 supers
10 abmats
10 passthru

BUYIN
2K RUN

WORKOUT
LEVEL METHOD 
UPPER/LOWER ENDURANCE TEST

"DIANE"
(deadlifts & handstand pushups
   OR variants)

GOAL: goal time
Choose YOUR level from the
LM MAP

BONUS
Repeat, to improve or meet goal
IF NEEDED

Wednesday, August 21

8 21

WARMUP
2 rnds
6 burpees
5 Y-T-W
10 Db Press (ea/s)
5 Y-T-W
10 Ring Rows

BUYIN
3 rnds
10 scap pushups
10 scap pullups
1 min plank
1 min hang

WORKOUT
25 min - goal 7+ rnds
200m Run
12 Wallballs      20/14
8 (Jumping) (CTB) Pullups
5 Piked Pushups   OR   HSPU
     OR 8 box pushups

BONUS
2-4 minutes Each
Lat Smash   (ea/s)
Rotator Cuff Smash & Floss       (ea/s)
Banded Overhead Distraction  (ea/s)

Tuesday, August 20

8 20

WARMUP
2 RNDS
10 Ankle Circles (ea/way)
10 Knee     "       " 
10 Hip      "       " 
10 Arm      "       " 
10 Neck     "       " 
1:00 Singleunders
10 Superman Pulses
10 Cossack Sq   (ea/s)
10 Glute Bridges 

BUYIN
Accumulate 4-6 Sets
3-5 (HANG) Power Cleans

WORKOUT
Goal under 12 min
   4 rnds
10 (HANG) Power Cleans 115/75
10 Burpee Over Bar
   OR  Bodybuilder overBar

   THEN
 30 T to B
   OR 25 knee to bar
     OR 35 knee raise

BONUS
    400m run  easy
 2:00-4:00 Glute Smash & Floss (ea/s)
    400m run
 2:00-4:00 Psoas Smash (ea/s)
    400m run
 2:00-4:00 Pigeon (ea/s)

Monday, August 19

8 19

WARMUP
3 rnds
6 burpees
10 passthru
4 handstands
6 samson stretchs


STRENGTH
4 sets
8 Strict OH press, increasing

WORKOUT
4 rnds -- goal under 15
8-12 strict or jumping Pullups  unbroken
      OR 12 Ring rows
8-12 Unbroken Pushups
      OR 12 box pushups
50 Doubleunders 
      OR 125 Singleunders
Rest 2:00

BONUS
2-4 minutes of wach
Calf Smash  (ea/s)
Classic Calf Stretch          (ea/s)
Pec Smash   (ea/s)
Banded Lateral Opener  (ea/s)

Thursday, August 15

8 15

WARMUP
4 rnds
16 Reverse Walking Lunges
8 Bird Dogs
8 goodmornings, light
8 passthru

BUYIN
3-5 sets
5 DL

WORKOUT
18 min  - any order 
Accumulate 1 min   handstand
100m Kb Suitcase Carry  53/35
Accumulate 1 min  plank - straight arm
6 Turkish Getups  53/35/26


BONUS   
ARMS!
3 rnds
15 Zottman Curls
AMRAP Bench Dips
     Rest 1:30



Wednesday, August 14

8 14

WARMUP
2 rnds
   30 sec Burpee
5 Cossack Squats (ea/s)
   30 sec Row
15 Banded Tricep Extensions
   30 sec Singleunders
8 Supine Toes to Bar (upright post)


BUYIN
3 rnds
15 Banded or KB
         Overhead Tricep Extensions
12 Banded Wood Chops  (ea/s)


WORKOUT
4 RNDS  - goal 350+
1:00 Row cal or burpees
    rest 30 sec
1:00  Ring Dips
   OR Pushups OR Box PU
    rest 30 sec
1:00 Doubleunders
     OR   Singleunders
    rest 30 sec
1:00 Toes to Bar
     OR Knees to Elbow
    rest 30 sec

     

BONUS
2:00-3:00 Rotator Cuff Smash & Floss   (ea/s)
5 Scap Pullups Super Slow AND
   5 Scap Pushups Super Slow

2:00-3:00 Overhead Rib Mobilization   (ea/s)
     5 Scap-Pullups  AND  5  -Pushup

2:00-3:00 Lat Smash    (ea/s)
     5 Scap-Pullups  AND  5  -Pushup


Tuesday, August 13

8 13

WARMUP

3 RNDS
30 sec Walking Lunges
30 sec Samson Stretch  (ea/s)
30 sec Scap Pullups     slow
30 sec Inch Worms

BUYIN

Accumulate 5-7 Sets
3-5 (WEIGHTED) Strict Pullups OR Negatives - 2-3 sec

WORKOUT

5 RNDS
5-4-3-2-1 - Strict Pullups  OR
     10-8-6-4-2 - Tough Ring Rows
200m run
25-20-15-10-5  -  Front Step Lunges

BONUS

Aerobic Flushing
5:00 Row
       5:00 Jog
4:00 Row
       4:00 Jog
3:00 Row
       3:00 Jog

Monday, August 12

8 12

WARMUP
6 MIN
100M RUN
8 Deadlifts
8 Front Squats
8 Strict Press

BUYIN
5 MIN 
J ROPE CHALLENGE

    then 

TESTING

WORKOUT
5 RNDS   -  GOAL under 10 min
12 Deadlifts   155 135 95 75 65 55
9 Hang Power Cleans
6 Push Press

BONUS
TESTING


Thursday, August 8

8 8

WARMUP
2 rnds
30 sec burpee
      Rest 20 sec
30 sec Russian KbS light
      Rest 20 sec
30 sec Abmat Situps easy pace
      Rest 20 sec


BUYIN
1K run

WORKOUT
5 rnds
1:00 Squat boxjump 24/20 OR 20/16
    Rest 30 sec
1:00 Deadlift    185/135   OR 135/95 OR 95/65
   Rest 30 sec
1:00 GHD Situps  OR  ABMAT
    Rest 30 sec

BONUS
4 Rounds  
20 Deadbugs
12 Turkish Situps
30 sec Russian Twists
       1:00 Rest



Wednesday, August 7

8 7

WARMUP
3 RNDS
30 sec Plank
30 sec Bottom Squat Hold 

2 RNDS
10-15m Duck Walk (add Kb for extra mobility)
30 sec Arch Body Hold


BUYIN

15 min
4 x 5 or 8 - increasing

At least 2:00 Rest


WORKOUT
5 rnds - goal: under 8 min

8 Front Squats  135/95 OR 95/65 OR 75/55
10 Burpees over Bar
    OR 12 Bodybuilders over Bar


BONUS
5 min
accumulate max
L-sit  OR
     Hanging Knee Raise Hold

OR

      400 run/row
2:00 Suprapatellar Smash & Floss   (ea/s)
      400 run/row
2:00 Couch Stretch   (ea/s)
      400 run/row
2:00 Pigeon   (ea/s)

Tuesday, August 6

8 6

WARMUP
3 rnds
100m run
8 turkish getups
1 min wallsit
1 min bar hang


BUYIN
 3 rnds
20 Kb Deadlifts
20 Russian KbS
20 American Swings



WORKOUT
In 20 Minutes  Goal: 100+ burpees, 4+ rnds

8 min AMRAP
Burpees

in remaining time: 
 
15 American   OR Russian KbS   53/35/26
30/ 20 doubleunders 
    OR   30 Singleunders
200m Run


BONUS
4 rnds
30 sec Barbell Curls Light
30 sec Banded Tricep Extensions
   Rest 1:00


Monday, August 5

8 5

WARMUP
3 rnds
100M run/row
6 burpees
10 ring row
10 passthru
10 squats
rotator passthru


WORKOUT 
"BARBARA"
5 rnds - goal under 35 min
20  /15 Pullups  OR 20 ring rows
30 /20/15 Pushups
40 /30 Abmat Situps
50 /40 Air Squats
      3:00 Rest


BONUS
2-4 min  each
Lat Smash     (ea/s)
Overhead Rib Mobilization (ea/s)
Trap Scrub     (ea/s)
Banded Overhead Distraction (ea/s)


Thursday, August 1

8 1

WARMUP
3 rnds
6 burpees
9 HP cleans
6 handstands
100m run/row


BUYIN
4 rnds
30 sec Side Plank  R
30 sec Ring Plank
30 sec Side Plank  L
30 sec Ring Plank


WORKOUT
(21)  -18-15-12-9-6-3   -  goal under 14 min
Front Squats    95/65  OR   55/35

and after each set:
20/15 Abmat Situps


BONUS
2-4 minutes on each
Quad Smash   R
Suprapatellar Smash & Floss R
Couch Stretch R

Quad Smash   L
Suprapatellar Smash & Floss L
Couch Stretch L

Wednesday, July 31

7 31

WARMUP

Tabata 4s x 2
Bodybuilders
Ring row

BUYIN


 5-7 sets 
 3-5 Negatives 3-5 sec
       OR
3-5 (weighted) Pullups


WORKOUT

5 min each, 2 rnds (20 min total)

A
 30/25/18 burpee
 12/15  Pullups (CTB/ jumping)

B
30 burpees    OR  20 Bodybuilders
12 Ring Dips
     OR 20 Pushups
     OR 15 (Box) Pushups


BONUS

3 rnds
10 Cossack Squats    (ea/s)
8 Skiers    (ea/way)
8 Peterson Stepups  (ea/s)

Tuesday, July 30

7 30

WARMUP

2 rnds - 10-15m each
Toe Walks
Heel Walks 
Straight-leg High Kicks
High Knees
Butt Kickers 
200m Run


BUYIN

2 rnds
15 Medball Thrusters
15 Russian KbS (each set heavier)
     100m Run
15 American KbS 
15 Wallballs
     100m run


WORKOUT

5 rnds -  35 min cutoff
400m Run
20 Russian KbS   53/35  OR 35/26
20 Wallballs     20/14  OR 14/10



BONUS

4 Rounds
15 Tuckups
        Directly into
30 sec Hollow Rock
      1:00 Rest





Monday, July 29

7 29

WARMUP

3 RNDS
10 Air Squats - 2 sec Pause at bottom
10 Kettlebell Swings
30 Single-unders
                               
THEN 3 RNDS
 8 Deadlifts
 8 Front Squats
 8 Strict Presses

BUYIN

STRENGTH DL

3X5 OR 3X8
2:00 Rest

THEN

2 RNDS
 4 Deadlifts 
 6 Box Jump Overs

WORKOUT

5 RNDS
7 Deadlifts       185/135   95/65
14 Box Step-overs   24/20     20/16
   

BONUS

    2:00 Row     easy
2:00 Glute Smash & Floss (ea/s)
    2:00 Row     easy
2:00 Pigeon  (ea/s)
    2:00 Row     easy
2:00 Hamstring Smash & Floss

Thursday, July 25

7 25

WARMUP

2 rnds
10 Russian KbS (light)
10 Kb Around the Worlds (ea/way)
10 One-arm Russian KbS (ea/s) (light)
10 Goblet Squats w/ 2s Hold in bottom

(heavier Kb in 2nd round)

Then 

5  Box Jumps low & easy
     5 Scap Pushups
5  Bx Jumps moderate height
     5 Scap Pullups
5  Bx Jumps challenging but safe
     5 Scap Pushups

BUYIN

12 minutes -  4-5 Sets
   3 (hang) Power Cleans  +
   1 Jerk

 then

2 rnds
6 Hang Power Cleans 
5 Front Squats 
3 Handstand Pushups

WORKOUT

5 RNDS - goal under 8 min
12 Hang Power Clean   95/65  OR 75/55  OR  55/35
9 Front Squat       
3 Strict HSPU OR  10 Pike  Pushups OR  8 Box Pushups


BONUS

1 min each
burpees
Glute Smash & Floss   (ea/s)
turkish getups
Hamstring Smash & Floss   (ea/s)
wall sit
T-Spine Overhead Extension

Wednesday, July 24

7 24

WARMUP

2 RNDS
1 min Row
1 m    Goblet Squats (light)
1 m    Singleunders
 

BUYIN

3 rnds
100m Row
8 Thrusters   
10 Turkish getups
8 Burpees

WORKOUT

4 rnds - goal under 20
200m Run 
14/12 KB snatch or One-arm Rus 53/35/26/18   R
14/12 Back Step Lunge 35/26 (front rack)         R
200m Run 
14/12 KB snatch or One-arm Rus   L
14/12 Back Step Lunges                 L

BONUS

 4 Rounds 
4  Turkish Get--ups  (ea/s)
10  Y-T-Ws
10  Plank March’s  (ea/s)

Tuesday, July 23

7 23

WARMUP

2 Rounds  
30 sec  Inch Worms
30 sec  Samson Stretch (ea/s)
30 sec  Deadhang Hold
30 sec  Banded Pull Aparts
30 sec  Russian KbS

BUYIN

2 rnds
10 Scap Pullups
15 Banded Lat Pulldowns
10 sec Chin over bar Hold

then

15  MIN
Accumulate 5-7 sets
of 3-5 Pullups OR
              Pronated  Negatives 3 sec
     OR 5-8 ring rows

WORKOUT

20 min

5 Deadlifts  205/145  OR   95/65
10 Jumping (C2B) Pullups
200m run
1:00 rest

BONUS

Rowing
20-30 minutes at Steady Pace

      Every 5 minutes
10 Scap Pullups (slow)
10 Scap Pushups (slow)


Monday, July 22

7 22

WARMUP

6 MIN
50m  Shuttle Run
10  Wallball Front Squats
10  Wallball Situps
10  Plate Hops  (45lbs)

BUYIN
2 RNDS
 30 sec Hollow Rock
30 sec Arch-hollow Swings
1:00 TTB Practice

30 sec Singleunders
30 sec Singleunders w/ Doubleunder Jump (bound)
2:00 Doubleunder Practice

30 sec Squat Hold
30 sec Air Squats w/ Medball in Front Rack
1:00 Wallball Practice (rhythm)

WORKOUT
ALTAP - goal 25 min
150/100 Doubleunders
   OR   200  Singleunders
100 Airsquats
35 T2B    OR Toes to Eye Level
75/50 Box Jumps    24/20
50 Abmat Situps
100/75 Wallballs  20/14

BONUS
3 RNDS
15 Clamshells      R
   12 Glute Bridges
15 Clamshells      L
   12 Glute Bridges


Thursday, July 18

7 18

WARMUP

8 min
1) 12 Goblet Squats (light)
2) 10 Db Press (ea/s)
3) 15 Banded Goodmornings
4) 30 sec Bodybuilders

BUYIN

5-7 Sets 
5-8 Back Squats
       Build

WORKOUT  

10 RNDS -  goal under 16 min
6/4 Strict Ring Dips
     OR  8 Pushups 
12 Wallballs   30/20/14
16 Walking Lunges

BONUS

Rowing 4 rnds
2:00 Easy Pace  (55-65%)
1:00 Moderate Pace (65-75%)
30 sec High Pace   (75-85%)
    1:00 Rest 

Wednesday, July 17

7 17

WARMUP

15 Air Squats  - SLOW

8 minutes
15 PVC Pass Through SLOW
(every 5 reps - 3 OH sq w/ 2s hold at bottom) 

10 Snatch Grip Deadlift
10 Sots Press  w/PVC
  5 Wall Squats  3231
  5 Scap Pushups
  5 Scap Pullups
  3 Vertical Jumps

BUYIN
12  MIN
Accumulate 5-7 Sets
2 Hang Power Snatch    +
3 OH Sq

WORKOUT
5 min AMRAP -  goal 2+ rnd
200m run
30/20 Russian KbS  53/35 - 35/26
20/15 Burpees over Kb

BONUS

4 rnds
12  Alternating Db Curls (ea/s)
15  Overhead Db Tricep Extensions
          1:00 Rest

Tuesday, July 16

7 16

WARMUP

15 MIN

3 rounds
100m Run/Jog
5-10 Scap Pullups

then

1:00 Banded Overhead Distraction (ea/s)

In Remaining Time Rounds of
12 Air Squats w/1s pause at bottom
20 sec  Hollow Hold OR Bent Hollow Hold
After first set of Airsquats, build goblet


BUYIN

3 RNDS 
10 Straight Arm Banded Lat Pull-down
5-10 sec Chin over bar Hold
10 Ring Rows w/ 1s Pause at top
3-5 Pullups
15 Goblet Squats 

 

WORKOUT

 ALTAP  - goal under 15 min
 60/45 Strict Pullups
       OR 45 knee banded

every break is
15/12/12 Goblet Squat  53/35

No more than 8/6/6
 penalty sets


BONUS

4 rnds
30 sec  Russian Twists w/ Medball
    30 sec Suitcase Hold  R
30 sec  RTw
    30 sec  ScH                L

Monday, July 15

7 15

WARMUP

2-3 min Jump Rope Singles
Any break is 4 Scap Pushups

then

3RNDS
10 Shoulder Pass Throughs
10 Cuban Press w/PVC
5- 10 Pushups /  Box  pushups

BUYIN

10 MIN (increase ea rnd)
1 Press +
2 Push Press +
3 Push Jerk

WORKOUT

20 min -- 4 rnds
400m Run
15 Push Press   115/85,  95/65 ->
35 Doubleunders OR
   75 Singleunders
          1:00 Rest 

BONUS

400m run
   3-5 min Lat Smash (ea/s)
2:00 burpees
   3-5 min Overhead Rib Mobilization  (ea/s)
2:00 turkish getups
   3-5 min Rotator Cuff Smash & Floss


Thursday, July 11

7 11

WARMUP


8 minutes
      Right Arm
8 Db Row
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster
      Left Arm
SAME

BUYIN

15 MIN
Accumulate 4-7 Sets
 3-5  Pronated Negatives
     OR  Pullups

WORKOUT

18 MIN AMRAP 
400m Run
15 Kipping Pullups  OR  CTB/JUMPING
21 Front Squats  95/65   OR    55/35
     OR  30 Front Squats  75/55

BONUS

4 Rnds
12 Weighted Glute Bridges
     Rest 30 sec 
12 GHD Hip Extensions w/ 2s pause at top
     Rest 30 sec



Tuesday, July 9

7 10

WARMUP

2 rnds
4 burpess
6 turkish getups
8 supers
8 situps
100m run

BUYIN

9 min EMOM
1) 40 sec Superman Hold
2) 40 sec (Bent)/ Hollow Rock
3) 40 sec Pillar Press (one arm at a time)

WORKOUT

4 ROUNDS - Goal 250+  reps
30 sec  burpees
1:00  Air Squats

Rest 1:30 

30 sec  burpees
1:00 Pushups

Rest 1:30  

BONUS

3 rnds
10 Barbell Curls
20 Banded Tricep Extensions
10 Hammer Curls
10 Db Skull Crushers
     Rest 1:00



7 9

WARMUP

3 RNDS
15 Russian KbS    (light)
       45 Jump Rope Singles
10 Russian KbS    (a little heavier)
       50 Jump Rope Singles
5 Russian KbS      (a little heavier)

then
20 sec fast feet in place
3 Wall Squats @ 5050 

BUYIN

12 MIN
Accumulate 4-6 Sets
   3 Power Cleans +
   1 Jerk


WORKOUT

30 Hang Power Clean & Jerks  85/55/35

Any break is 
20 Doubleunders OR  50 Singleunders
(up to 6 penalty sets)


BONUS

2-4 min / ea position
Calf Smash    R
     Classic Calf Stretch R
Calf Smash    L
     Classic Calf Stretch L

Quad Smash    R
     Couch Stretch R
Quad Smash    L
     Couch Stretch L

Monday, July 8

7 8

WARMUP

2 RNDS
30 sec Glute Bridges
30 sec FLR w/hollow body (front-leaning rest)
10 Walking Lunge
10 Scap Pullups
6 passthru

BUYIN

2 rnds
4 rows
4 dips   
5 Burpees   
8 Box Jumps 
10 Abmat Situps

WORKOUT

ALTAP
800m Row
6 Ring Muscleups           
   OR  15 Kipping Pullups + 15  Ring Dips 
      OR 15 Jumping CTB Pullups  +  15 Pushups
30/25 Burpees OR bodybuilders
60/50 Box Jumps  OR steps  24/20/16
90/75 Abmat Situps
1k Run

BONUS

3 RNDS
10 Peterson Stepups (ea/s)
10 Cossack Squats   (ea/s)
15 Clamshells          (ea/s)