CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
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_________________________________________

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)

Wednesday, July 3

7 3

namesake photo
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. 

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. 
=============

WARMUP

2 rnds
100m run
4 burpees
6 turkish getups
6 passthru
15 supers
30 sec hang

BUYIN

2 rnds
15 Romanian Deadlifts w/Barbell
10 Walking Lunges  (without weight, glute focused)
10 Deadlifts w/Barbell  (second set add weight)

WORKOUT - "RANKEL"

 20 Min AMRAP  -   Goal: 6-7 rnds

• 6 Deadlifts  225/155
      OR  205/145 OR 165/115 OR 95/65

• 7 OR 5 Burpee Pullups
         OR 7 Burpee Jumping CTB Pullups
            OR 7 Bodybuilder  Jumping Pullups

• 10 Russian Swings  70/53  OR 53/35 OR 35/26

• 200m Run

BONUS

Accumulate 5 min ea/of
  • weighted plank - up to 45 lbs
  • wall sits


Tuesday, July 2

7 2

WARMUP

10-15 m - 2 rnds
Inch Worms 
Toe Walks   
Bunny Hops
Back Pedal 
High Knees 
Butt Kickers

 then

400m Run

BUYIN

   5 MIN X 2
1 min  Single-unders
1 min Single-unders w/ Double-under Jump -- high
1 min Alt. Single-under & Double-under
2 min Double-under Practice

WORKOUT

15 min - goal 3+20
20  Pushups
20  KB Snatches 53///18
40 sq

BONUS

4 Rounds
12 Seated Goodmornings
20 Banded Hamstring Curls
10 Banded Wood Chops   (ea/s)
              Rest 1:00

Monday, July 1

7 1

WARMUP
 8 minutes
15 PVC Passthru
 5  Scap Pushups   (slow)
15 Banded Pull-Aparts
 5  Scap Pullups   (slow)
15 Snatch Grip Behind the Neck Press  w/PVC
 5  Wall Squats  3231



BUYIN
12 MIN
Accumulate 6-8 Sets 
1 Power Snatch  +
2 Hang Power Snatch


WORKOUT
3 RNDS - goal: under 6
15/12 Thrusters 115/85
        OR   95/65    OR 75/55    OR  65/45
1512 Burpee-     OR  Bodybuilder-over Bar


BONUS
2:00 BURPEE
4:00 Seated Straddle
2:00 burpee
2:00 Couch Stretch (ea/s)
2:00 burpee
2:00 Pigeon Stretch

Thursday, June 27

6 27

WARMUP
8 MIN
8 Passthroughs

 30 seconds
1) Scap Pushups (slow)
2) Jump Rope Forward Straddle

1) Scap Pullups (slow)
2) single-unders

1) Scap Dips (slow)
2) Jump Rope Skiers

BUYIN
10 min
4-6 sets
5-8 MIL PRESS


WORKOUT
5 RNDS -  GOAL 8 MIN

10 HS PUSHUP  OR  12/10  Pike Pushups
 50/35 Double-unders   OR  75 single-unders




BONUS
2:00 Row
2:00  (ea/s)  Banded Overhead Distraction
2:00 Row
2:00  (ea/s)  Banded Bully
2:00 Row
2:00 Classic Triceps & Lat Stretch

Wednesday, June 26

6 26

WARMUP

3 rnds
30 sec  Plank 
10 Air Squat
8 Abmat Situps     
10 Russian KbS     

 BUYIN

Testing

Goals

WORKOUT

6 Rnds - 4 min each 
     [3 min cap, 1 min rest]

 1) 600m Run

 2) 20 Abmat Situps
     20 Russian Kbs  53/35  OR . 35/26
     20 Abmat Situps

BONUS 

 Accumulate
30   Scap Pullups w/ 2 sec hold at top
30   Scap Pushups @ 1010 tempo
2 min   Pec Smash  ea/s
2 min   Barbell Shoulder Sheer  ea/s

Tuesday, June 25

6 25

WARMUP

2 rnds
10 KbS   light
10 (ea/way)   Kb Around the World
10 (ea/s)  One-arm Russian KbS light
10 Goblet Squats  w/ 2 sec hold at bottom
           (Heavier Kb on set 2)

 Accumulate 15 high quality Box Jumps
   -- share boxes
5  Low Box Height
5  Moderate 
5  High Box 

BUYIN

2 rnds
2 cindy rnds
6 cleans HP OR Power


WORKOUT

16 min - 3-4 rnds
 3  Cindy Rounds 
 5  Power Cleans 135/95  95/65
    OR 5  Hang Power Cleans 65/45


BONUS

4 Rounds for Quality
10  (ea/s)  Bird Dogs 3s hold at top
10  (ea/s) Deadbugs
20 sec  (ea/s) Side Star Plank


Monday, June 24

6 24

WARMUP

10 Leg Swings (ea/way/side)

15m each
    Straight-leg High Kick   x 2
    Walking Lunge w/twist   x 2
    High Knees   x 2
    Butt Kickers   x 2
   
400m Run

BUYIN

Tabata 8s
1) Bent Hollow Rock
2) Arch Body Hold 

WORKOUT

Goal under 15 min
18-15-12-9
• Burpee Box Jumps 24/20
    AND
 400m Run

BONUS

3-4 minute in each Position
Seated Straddle
Pigeon  (ea/s)
Posterior Chain Floss  (ea/s)


Thursday, June 20

6 20

WARMUP

10m ea
Inch Worms            x 1
Bear Crawl             x 2
Crab Walk              x 2
Duck Walk             x 2
Walking Lunges    x 2
Toe Walks              x 2
Heel Walks            x 2

    Then 400m easy jog/run 

BUYIN

 30sec  Arch Body Hold
      3 box jumps                  low
 30s  Hollow Body Hold
      3 box jumps        moderate
 30s  Arch-Hollow Swings
      3 box jumps    challenging

 10  Hanging Knee Raises   focused on Sw
 10 Toes to Bar or variation

WORKOUT

21-15-9
• Toes to Bar   OR   Knees to Elbow .
• Box Jumps     24/20 -->
       and
400m  Run

BONUS

 4 RNDS
30sec One-arm FLR     L (frnt-ln rest)
     30s Waiters Walk 
30s One-arm  FLR       R
     30s Waiters Walk 

Wednesday, June 19

6 19

WARMUP

2rnds
6 turkish getups
12 squats
6 dips
8 passthru
8 samson stetch

then

3 rnds
10 Ring Rows 1s hold at top
10 Tuck-ups

BUYIN

4 RNDS
20 One-arm Db/Kb Rows
45s Rest between  sides & sets

WORKOUT

3 rnd - goal under 6 min

15 OR 12 Dumbbell Thrusters .  53 thru 18
15 OR 12 OR 9 burpees

BONUS

       3 Rounds 
    8 Jefferson Curls
          1:30 Steady Row
    8 Windmills    R
          1:30 Steady Row
    8 Windmills    L

   1:30 Steady Row

Tuesday, June 18

6 18

WARMUP

400 m run

then 3 rnds 
6 burpees
8 passthru
8 samson stretch
rotator prehab


BUYIN

10 minutes, increasing weight
3 Deadlift    +
2 Power Cleans    +
   (optional 1 Power Snatch)

30 sec Doubleunders OR
           Singleunders


WORKOUT

AMRAP (3 scores)

3 Rounds
60 Doubleunders  OR     100 Singleunders
3 Power Snatch 135/95
     OR   4 Hang Power Snatch  85/55
        OR  8 Hang Power Cleans  65/45

On the 7:00 Mark

3 Rounds
50 OR  35 Doubleunders
        OR  65 Singleunders
8 Power Cleans  

On the 14:00 Mark

  4 Rounds
35 OR 20  Doubleunders OR   40 Single-unders 
12 Deadlifts

BONUS

   3 min each
 Calf Smash
 Side Hip Smash
 Hamstring Smash &  Floss

Monday, June 17

6 17

Warmup

3 rnds
100m run/row
25 steps Waiters Walk (ea/s)
5 Scap Pullups - slow
5 Scap Pushups


Strength

Accumulate 5-8 Sets
3 Push Press OR Push Jerk

Workout

GOAL: Into 25s

1000m Row

Rest 1 min,  then:

5-10-15- etc
• Push Press  115/85  OR 95/65 OR 75/55 OR 65/45
• Kipping Pullup  OR Jumping (CTB) Pullup
      AND  (after each round)
15/12 Air Squats

Bonus

       3:00 each
   Barbell Shoulder Shear
   Lat Smash
   T-spine Overhead Extension

Thursday, June 13

6 13

WARMUP

2 rnds
10 burpees
10 chinups/ ring rows

BUYIN

TESTING


WORKOUT

14 min AMRAP
2 OH press 115/75 OR  95/ 65  OR  65/45
2 Deadlifts
8 Burpee over Bar  OR   burPee  OR  Bodybuilders

Add 2 reps to Barbell movements ea/ round


 BONUS

GOALS
INTERVALS
STRETCH


Wednesday, June 12

6 12

WARMUP

10 min
10m Bear Crawl Forward
         10m Crab Walk Backward
10m Bear Crawl Backward
 10m Crab Walk Forward

remaining time
Inchworms +  side planks ea/s

BUYIN

12 MIN EMOM alt
1) Accumulate L-sit  in 45s
     OR Accumulate  Hanging Knee raise
2) Handstand Wall Walk  for 45s
      OR Pike  Handstand Hold 

WORKOUT

9 rnds
3 HSPU 
        OR 6 Push-ups  OR Box Push-ups

6 Toes to Bar .  OR Knee to Elbow
               OR   9 Knee Raises

12 Box Jumps   24/20 
      OR 10 Box Jumps   24/20
      OR 12 Box Step-ups 20/16

BONUS

    1:00 burpee
1:30 Banded Overhead Distraction   R
     1:00 burpee
1:30 Banded Overhead Distraction   L
     1:00 burpee
2:00 T-spine Overhead Extension

Tuesday, June 11

6 11

WARMUP

2 rnds
100m run
4 Burpish Getups (alt burpee/ empty Turkish getup)
20 step high-kicks
8 samson stretch
8 passthru

BUYIN

2 Rnds
6 Front Squats 
10 Arch Body Pulses      
6 CTB Pullups   

10 Hollow Rocks

3 Front Squats    
10 Arch-hollow Swings
3 CTB Pullups

WORKOUT

21-15-9

• Front Squats   155/105  OR 
       135/95 OR  95/65 OR  75/55
 OR  Goblet Squats  18/12

• CTB Pullups     
    OR Pullups  OR  Jumping Pullups

BONUS

Accumulate 30 reps each
Kettlebell Windmills (ea/s)
V-ups
Scap Pullups .       SLOW


Monday, June 10

6 10

WARMUP

3 RNDS
100M run
 10 Wallballs
 10 Wallball Situps
 15 Russian KB Swings (increase weight
30 sec Leg Circles


 BUY IN

tabata 4s
squats
pullups
supers


 WORKOUT

5 rnds
200m run
10 Power Clean & Jerk,    95/65 OR   65/45 OR 45/35
25 Abmat Situps

Rest 1:00

 BONUS 

Testing

 Single Leg Flexion w/ External Rotation (ea/s)
Barbell Shoulder Shear (ea/s)
Calf Smash (ea/s)




Thursday, June 6

6 6

WARMUP

2 rnds
100m run
6 turkish getups
30 sec Scap Pushups
30s Front Leaning Rest Hold
8 pass thru
30s overhead plate hold
1 min Inch Worms w/pushup at bottom 


BUYIN

5 to 7 Rnds in 10 min
1 strict press +
3 push press

WORKOUT

3 Rnds
      20  OR 16  Kb Clean    53/35
               OR  35/26   OR  26/18          R
20m  Kb Front Rack Walking Lunge  R
     20/16   Kb Clean  L
20m  Kb fnt rack w lunge                     L

then
400m farmer's walk

BONUS

stretch
goals
testing

Wednesday, June 5

6 5

WARMUP

2 rnds
6 burpees
1 min hang
8 passthru
1 min super-hold
6-6 samson stretch

BUYIN 

1000m run/row
goals

WORKOUT

ALTAP - 20 min cutoff
20 OR 10 WB @ 20/14   OR 20 WB @ 14/10
       100 Double-unders  OR Singles

              30   OR 20  Burpees
       80 Double-unders   OR .  Singles

40  OR   30  Wallballs
       60 Double-unders    OR .  Singles

              50  OR 40   Burpees
      40 Double-unders   OR  Singles

60  OR 50  Wallballs
      20 Double-unders    OR .  Singles

 

BONUS

4 Rounds  
12 Barbell Row (increase ea/rnd)
12 Ring Rows
20 Straight arm Banded Lat Pulldown

 Rest 1:30

Tuesday, June 4

6 4

WARMUP

2 rounds
15 Russian KBS - Light, then heavier
10 Goblet - Same weight as KBS
10 Push up
100m run

then

ham stretch
back stretch

STRENGTH

15 min
deadlifts
OH press or HP cleans


WORKOUT

5 rounds, 2 min each
 (Every Two Minutes on the Two minutes = E2MO2M)

• 1 Weighted Pullup .
       OR .  3-5 Strict Pullups
            OR .  8 Tough Ring Rows
and in remainder of time

• AMRAP Ring Dips  (goal 10  minimum)  in 1 set
    . OR . AMRAP Ring Pushups  OR . max Pushups  in 1 set
           OR  AMRAP Box Pushups in 1 set


BONUS

Tabata
Hollow Rock

then AMRAP 
Hollow Hold
      Rest as needed

then
Tabata Russian Twists (add weight as needed)

Monday, June 3

6 3

WARMUP

400m run
         
      Then
2 rounds

6 burpees
30 sec Fast Feet in place
8-8 Samson Stretch
5 Inch Worms
6 turkish getups
1 min deadhang
5-5  Cossack Squat Slow
30 sec hold bottom of a squat

BUYIN

tabata 4s

ring row
pushups
HP cleans

WORKOUT

15 Min amrap

400m Run
15 OH Sq     95/65
             OR  75/55  OR   65/45
15 Burpee Box Jump  24/20
             OR  bodybuilder box-step

BONUS

Testing
goals
intervals

and/or

relaxed
Lat Smash
Quad Smash
Overhead Rib Mobilization
Suprapatellar Smash & Floss




Thursday, May 30

5 30

 WARMUP
3 RNDS

6 Burpees
8 passthru
6 handstands
rotator prehab


BUYIN
5 min double-under challenge
   (singles)


WORKOUT
15 12 9
• Thrusters   115/85  OR  95/65 .OR  65/45
• Bar facing Burpees
• CTB Pullups OR Jumping CTB . OR     Pullups


BONUS
Goals
interval rowing
stretch
test




Wednesday, May 29

5 29

WARMUP

10  Arm Circles (ea/way)
 10  Hip Circles (ea/way)
 10  Knee Circles (ea/way)
 10  Ankle Circles (ea/side-way)
 30s  Squat Hold

BUYIN

Testing


WORKOUT

 2k run

Then

17 minute AMRAP 
3 - 6 - 9 - 12 - etc 

• Hang Powerclean   95/65
        OR  75/55 
              OR    55/35
• Toes to bar 
       OR  Knees to Elbow
             OR   Hanging Knee Raises
• 50m shuttle run   (5 'Laps')

BONUS

GOALS

Tuesday, May 28

5 28

WARMUP

 Active Mobility
30s ea/s  Samson Stretch
30s  Walking Lunge
30s  Inchworms (in place)
30s  Scorpion Kick
30s High kicks

THEN

10  testing (first come first serve)

WORKOUT

30 min @    recovery pace        
1 min stations,  any order 
1) Row 
2) Low Box Step-up 
3) Single-unders
4) Front Leaning Rest
5) 100m Run
6) Bodybuilders

OR

For Time
3k  OR  4k  OR   5k Run


BONUS

            4 Rounds /Quality
10 (ea/s)  Single-leg Glute Bridge         
10  Alternating Db Hammer Curl
10  Db Kickbacks
10  Strict Knees-to-elbow

Monday, May 27

5 27 - MURPH


WORKOUT:


"MURPH"

1MILE RUN

100 chins
200 pushups
300 squats

1 MILE RUN

Thursday, May 23

5 23

WARMUP

8 minutes
10 (ea/way-side) Leg Swings
10 (ea/s) One-arm Kbs Light   w/ 30s hold overhead hold
10 Single-leg Glute Bridges   w/ 1s hold at top 

then

2 Rounds
5 Jefferson Curls
30s Deadhang Hold

BUYIN

Any strength movement


WORKOUT

10 min AMRAP
20 One-arm Kbs 53/35
        OR  two arm
10 Goblet Squats
5 Strict Handstand Pushup
        OR  10 Pike Pushup

REST, THEN

2 RNDS     90 sec
1) Wall Squat    3121
2) Seated Straddle
3) Pigeon (ea/s)
       

BONUS

50  Ring Mountain Climbers
3:00  Arch Body Hold

Wednesday, May 22

5 22

WARMUP

400M run/row

3 rnds
5 burpees
8 passthru
6 handstands
8 turkish getups

1000m run


BUYIN

LM test


WORKOUT

 10 min EMOM
5 Strict Press

   then

10 min EMOM .alt
1) 30-40 sec  PVC Pipe OH squat
2) 30s-40 sec  Hold bottom of Squat

BONUS

Stretching



Tuesday, May 21

5 21

WARMUP

2 rnds       30s  each:
Plate Hops  - 45lb Plate
Glute Bridges  (not ‘hold’)
Kettlebell Swing (‘snappy’ hips)
Vertical Jumps (reset, shoot for 3 good jumps)


BUYIN

Tabata 8s
abmats
superman hold (or on GHD)


WORKOUT

4 RNDS   goal 15 or under
400m Run
15 Box Jump overs,  24/20 OR  20/16
21 Wallballs,  20/14 OR 14/10



BONUS

    3:00 Calf Smash           R
1:30 Classic Calf Stretch  R
     3:00 Calf Smash          L
1:30 Classic Calf Stretch  L



Monday, May 20

5 20

WARMUP

2 rnds
4 burpees
30 sec jumprope or d-u practice
6 turkish getups
rotator prehab
6 samson stretch
6 passthru
6 pushups

BUYIN

testing

5 min jrope challenge


WORKOUT

6 Rnds, every 90s 

6-10 Pullups
   OR Negatives, pro- or sup-inated

   1 min rest, then
 
8 Min AMRAP
2,4,6,8, Etc

• Burpee Over Bar
• Power-Clean   115/85 OR  95/65 OR  65/45
 
    OR
• Bodybuilder
• Hang Power-Clean 65/45

BONUS

2 rnds
2:00  (ea) back and ham stretch
    2:00 light thrusters
2:00  (ea/s) Banded Lateral Opener
    2:00 light thrusters

Thursday, May 16

5 16

WARMUP

30s  (ea/s)   Arm Circles
30s  (ea/s)   Samson Stretch
30s  (ea/way)   Hip Circles
1:00  Standing Straddle
6 passthru

2 RNDS
Jumping jacks   x 15
Flutter kicks (4 Count)   x 10
Pushups   x 10
Situps   x 15
Arch body pulse   x 15

BUYIN

dble-under practice
handstand practice

WORKOUT

3 RNDS - 1 min per movement
• Thrusters   45/35
    OR  Db Thrusters  20/15
• Situps
• Box Jumps   24/20
    OR  Box Step-ups 20/16
• Strict Pullups
    OR Tough Ring Rows
• Burpees
    OR Bodybuilders
• Rest


BONUS

Test

Goals

OR

3:00  (ea/s)   Pec Smash
3:00  (ea/s)   Rotator Cuff Smash & Floss
3:00  (ea/s)   Forearm Smash