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(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
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_________________________________________

Wednesday, August 5

8 5

                        WU

     3 Rounds
8 PVC Passthroughs
5 Wall Squats     3221

     3 Rounds
10 BtN Press    PVC
10 Glute Bridges    fast


                    WO

for time

50 Db Snatch   50/35
30 Burpee over Db
50 Db Snatch 

Tuesday, August 4

8 4

                    WARMUP
2:00 Row

   6 minutes smooth
5 Vertical Jumps
12 Air Squats
30 sec Lizard Stretch     ea/s


                    WORKOUT

4 RNDS

1k Row
15 Box Jumps 24/20 
40 Air Squats

Rest 2:00

Monday, August 3

8 3

  

                    WARMUP
3-4 Rounds smooth
8 Prisoner Rotations
10 Strict Press     w/barbell
8 Scap Pushups
10 Medball Squat


                    WORKOUT

15 MIN

1-2-3-4-5... 
3 Pullups
• Wallballs      20/14
• Abmat Situps    x 2 


 

Thursday, July 30

7 30

                    WARMUP


2 Rounds
200m Run
6 Alt. Spidermans

2 Rounds 
12 Russian KbS
10 Situps


                    WORKOUT


5 Rounds
15 American KbS    53/35
200m Run

into 
4 Rounds
15 Goblet Squats    53/35
10 WtD AnchoredSitups

into 
3 Rounds
15 Russian KbS    53/35
200m Run

Wednesday, July 29

7 29

                        WARMUP
      8 minutes     smooth
10 Scap Row + Ring Rows
20 Calf Raises
10 Box Pushups
3 Vertical Jumps    w/solid launch & landing


                        WORKOUT

     10-9-8-7-6-5-4-3-2-1
• Pullups
• Piked HSPU 
• Box Jump     24/20

Tuesday, July 28

7 28

                    WARMUP

Alt. Tabata
1) Bodybuilders
2) Air Squats

2 Rounds
10 Db Press     ea/s
10 Goodmorning    BW

                    WORKOUT

  8 min AMRAP
12 Cal Row/Bike
25 Air Squats

Rest 4:00   (STRETCH)

     8 min AMRAP
12 Db Snatches     50/35
25 Abmat Situps

Monday, July 27

8 27

                WARMUP

400m Jog

3 Rounds
12 Romanian Deadlifts
10 Leg Swings      ea/s/way
12 Air Squats

                WORKOUT
16 Deadlifts     75/55
20 Doubleunders
8 Thrusters     75/55  
20 Doubleunders 
    OR    50 SINGLES

Friday, July 24

7 24

                    WARMUP
400m Jog

2-3 Rounds
20 sec Lizard Stretch     ea/s
10 Medball Front Squat
20 Bunny Hops
10 Medball Thrusters


                    WORKOUT 
KELLY
4 rnds

25 Box Jumps 24/20 
25 Wallballs     20/14
400m Run

Wednesday, July 22

7 23

                    WARMUP
   8 minutes
10 Scap Pullups
20 sec Classic Tricep & Lat Stretch
8 Ring Rows    22X1
12 Russian KbS


                    WORKOUT
 
3 rnds

   1 min AMRAP 
12 Russian KB Swings 70/53 / 35
    then
Airbike for Cals

rest 2 minutes 

   1 min AMRAP 
Tough Ring Rows

rest 2 minutes 
 

7 22

                    WARMUP

2 Rounds
     250m Row
     5 Inch Worms

3 Rounds
     10 Pushup into Scap Pushups → Box
     20s Arm Circles ea/s



                    WORKOUT

1500m Row
50 Piked HSPU

Any break on HSPU 
is 10 Pushups

Tuesday, July 21

7 21

                    WARMUP
8 minutes
10 PVC Passthroughs
20 sec Classic Calf Stretch
5 Wall Squats
8 Hanging Knee Raises


                    WORKOUT
5 min AMRAP 
   1-2-3-4-5...
•OH Squat     75/55
•TtB 

rest 2:30 

5 min AMRAP 
    1-2-3-4-5...
•Front Squat    75/55
•Abmat Situps 

Friday, July 17

7 20

                    WARMUP

8 minutes
8 Db Press      ea/s
10 Db Goblet Squats
8 Bodybuilders
30 sec World’s Greatest Stretch       ea/s

                    WORKOUT

16 MIN

 6 SA Db Clean  50/35  R
  6 SA Db Push Press    R
    8 Burpees

6 SA Db Clean              L
  6 SA Db Push Press    L
    8 Burpees

Thursday, July 16

7 16

                    WARMUP

4 Rounds

30 sec Singleunders
10 Bend & Bow
20 Calf Raises
10 Medball Front Squats


                    WORKOUT
4 RNDS
1 min on, 1 min off 

1) Box Jumps   24/20
2) Bike/Ski/Run 
3) Wallball       20/14

Wednesday, July 15

7 15

                    WARMUP


     3 minutes
10 Scap Pullups
10 Bent over T-spine Rotations

     3 minutes
10 Scap Pushups
10 Ring Rows


                    WORKOUT

1k Row  
      into 

10 rounds 

2 Strict Pullups 
9 Russian KbS   53/35

      into 
800m Run 

Tuesday, July 14

7 14

                     WARMUP


1:00 Couch Stretch     ea/s

3 Rounds

5 Cossack Squats     ea/s     w/post
15 BW Goodmornings
20 sec Plank


                     WORKOUT 

  8 Thrusters     75/55
8 Burpees over Bar  
6 TtB

Monday, July 13

7 13

                    WARMUP

With a Barbell
    8 minutes smooth

8 Deadlifts
8 Front Squats
8 Press
8 Back Squat
3 Inch Worms   no bar

                    WORKOUT

4 RNDS

15 Deadlifts     95/65
   10 Doubleunders  

12 Hang Power Clean
   20 Doubleunders 

9 Power Snatch 
   30 Doubleunders 

Rest 2 minutes  btw Rounds


Friday, July 10

7 10

                    WARMUP

     8 minutes
30 sec Couch Stretch ea/s
10 PVC Passthroughs
10 Leg Swings ea/s/way
5 Wall Squats 2221

                    WORKOUT

“Reverse Nancy” (25 min)

      5 Rounds For Time
 15 Overhead squats    75/55
400m run


Thursday, July 9

7 9

                    WARMUP
2 Rounds
8 Glute Bridges    explosive
10 Swivel Hips

3 Rounds
10 RDL    w/ barbell 
10 Pushups   or   Box Pushups

                    WORKOUT

14-12-10-8-6-4-2
Power Clean    115/85
Ring Pushups

Wednesday, July 8

7 8

                    WARMUP
2:00 Row/Bike

5 minutes
20 sec Bent Hollow Hold
12 Kang Squats
20 sec Lizard Stretch     ea/s

                    WORKOUT

     TOTAL CAL/REPS

Tabata
Row OR Bike

rest 2 minutes & 
 
Alt. Tabata
20 sec Abmat Situps
10 sec rest 
20 sec Air Squats
10 sec rest 
   x 4

rest 2 minutes
   x 2

Tuesday, July 7

7 7

                     WARMUP

    3-4 Rounds
8 Db Press      R
 8 Db Front Squats      R
8 Db Press      L
 8 Db Front Squats      L

8 Bodybuilders
 30 sec Singleunders


                    WORKOUT
   14 min AMRAP
8 SA Db Thruster  ND  50/35 
   4 SA Bodybuilder ND
8 SA Db Thruster  D 
   4 SA Bodybuilder  D 
25 Doubleunders 
   or
       75 singleunders

Monday, July 6

7 6

                     WARMUP
   8 minutes
10 Box Pushups
30 sec Doorway Stretch      ea/s
10 Box Stepups
10 Kb Deadlifts
30 sec Pigeon     ea/s

                        WORKOUT

   12 Rounds For Time -- 20 min CAP

6 Piked HSPU
9 Box Jump      24/20
12 Russian KbS    53/35



Friday, July 3

6 3

                    WARMUP 
  
    8 minutes
8 Suitcase DL     R
8 Single-arm Db Push Press     R
8 Suitcase DL     L
8 Single-arm Db Push Press     L
30 sec Bent Hollow Hold



                    WORKOUT 

     TABATA --16 MIN
A1:  Db Snatch   50/35
A2: Db Goblet Squat 
A3: Db Snatch
A4: Anchored Situps

Thursday, July 2

7 2

                    WARMUP
     2 Rounds
6 Ring Rows    21X3
30 sec Plank

     2 Rounds
10 Box Pushups   21X2
30 sec Archbody Hold


                    WORKOUT

3 Sets 
AMRAP Ring Rows
1 min AMSAP Plank      25/15
     rest 2:00 
During Rest 
30 sec Classic Tricep &   Lat Stretch    ea/s

     then 

3 Sets 
AMRAP Piked HSPU
1 min AMSAP Hollow   Hold
     rest 2:00
During Rest 
30 sec Classic Tricep & Lat Stretch    ea/s


         

Wednesday, July 1

7 1

                    WARMUP

Tabata Alt.
1)   Singleunders
2)  World's Greatest Stretch     alt. sides

4 minutes
10  Scap Pullups
10  Leg Swings     ea/s/way


                           WORKOUT

400m Run 
           OR 500m Row
      Rest 1:00

1 min AMRAP 
Strict Press 75/55
Rest 1:00

1 min AMRAP 
Doubleunders  → 
              Singleunders 
      Rest 1:00

1 min AMRAP 
Tough Ring Rows
      Rest 1:00

x 3

Tuesday, June 30

6 30

                            WARMUP
30 sec Singleunders
30 sec Lizard Stretch     ea/s
30 sec Air Squats
30 sec Classic Calf Stretch     ea/s
30 sec Bodybuilders
    x 2


                          WORKOUT
   21-15-9
• Thruster     65/45 
30 Doubleunders
 →  80  Singleunders


Monday, June 29

6 29

                    WARMUP

3-4 Rounds
1 min Run, Row, or Bike

   Then w/ Barbell 
10 Deadlifts
8 Hang Power Clean
6 Presses
     
   Then 
3 Inch Worms


                    WORKOUT

3 ROUNDS, 5 MIN EACH
500m Row 
     or   30/24 Cal Bike
12 Deadlifts    115/85
9 Hang Power Clean 
6 Burpee over bar 


Friday, June 26

6 26

                    WARMUP

3 Rounds
10 Scap Pushups
20 sec Shoulder Taps

3 Rounds
6 Broad Jumps
30 sec Bent Hollow Hold


                    WORKOUT
4 Decline Pushups
8 Abmat Situps
12 Box Jumps   24/20

                    BONUS

DOULBE under practice

Thursday, June 25

6 25

                            WARMUP

30 sec Squat Hold
30 sec Couch Stretch    ea/s
30 sec Squat Hold

   3 Rounds
8 Front Step Lunges    ea/s
12 Russian KbS
30 sec Plank


                           WORKOUT

15 MIN

15 Deadlifts    135/95
   30 Pistols to Box
15 Deadlifts 
   20 Pistols to Box
15 Deadlifts
   10 Pistols To Box



                        BONUS OR GOALS

   3-4 Rounds
10 Hanging Leg Raises
15 Anchored Situps
20 Slamballs

Wednesday, June 24

6 24

                                        WARMUP
Tabata Alt.
1)   Singleunders
2)  World's Greatest Stretch     alt. sides

4 minutes
10  Scap Pullups
10  Leg Swings     ea/s/way


                                        WORKOUT

400m Run 
           OR 500m Row
      Rest 1:00

1 min AMRAP 
Strict Press 75/55
Rest 1:00

1 min AMRAP 
Doubleunders  → 
              Singleunders 
      Rest 1:00

1 min AMRAP 
Tough Ring Rows
      Rest 1:00

x 3


                                    BONUS
     Calf/Lat Mobility
          3:00-5:00 each
Calf Smash     ea/s
Classic Calf Stretch    ea/s
Lat Smash      ea/s

Tuesday, June 23

6 23

 
                WARMUP

8 minutes
30 sec Classic Tricep &  Lat Stretch
12 RDL    with Shrug
10 Box Pushups
8 Glute Bridges    explosive

                WORKOUT

8 minutes
30 sec Classic Tricep & Lat Stretch
12 RDL    with Shrug
10 Box Pushups
8 Glute Bridges    explosive

                BONUS

Aerobic Flush
15 min Row      easy
15 min Jog       easy

Monday, June 22

6 22

                        WARMUP


30 sec Lizard Stretch ea/s

then

3 Rounds
8 Squats w/ Medball
8 Medball Press
5 Medball Thruster
12 Bodybuilders fast

Rest before next round




                        WORKOUT


3 min AMRAP

Airbike for cals

rest 6 minutes &
wipe down

3 minute AMRAP

Wallballs 20/14
    OR
Thruster 45/35


rest 6 minutes 
wipe down

3 minute AMRAP Row, Ski or Run


                        BONUS
Lower Body Mobility

3:00-5:00 each

Couch Stretch ea/s
Glute Smash & Floss ea/s
Quad Smash ea/s



Friday, June 19

6 19

                    WARMUP

Accumulate in 8 minutes

30 Medball Cleans
30 Medball Press
30 Scap Pullups30 Barbell Goodmornings



                    WORKOUT

10-9-8-7-6-5-4-3-2-1

Kipping Pullups 

Wallballs    20/14  x 2



                    BONUS

Full Body Mobility

3:00-5:00 each


Barbell Shoulder Shear          ea/s
Quad Smash       ea/s
Hamstring Smash & Floss      ea/s

Wednesday, June 17

6 17

                    WARMUP


    4 minutes
10 RDLs w/shrug at top     just barbell
5 Vertical Jumps
20 sec Couch Stretch     ea/s

4 minutes
10 Bent-over T-Spine Rotation
8 Glute Bridges      explosive
30 sec 4-way Wrist Stretch



                    WORKOUT
     x 4

10-15 Barbell Rows   @2020 

  immediately to 

20-30 sec   Classic Triceps & Lat Stretch    ea/s
8-12 Front Rack    Lunges ea/s

  immediately to 

20-30 sec Pigeon  Stretch    ea/s 

Adjust weight as needed 


                    BONUS
3:00-5:00 each

Couch Stretch ea/s
Pigeon Stretch ea/s Seated Straddle



Tuesday, June 16

6 16

                    WARMUP

 4 Rounds
20 sec Calf Raises
30 sec World's Greatest Stretch ea/s
20 Air Squats
10 Bodybuilders fast pace


                    WORKOUT
12 min AMRAP
12/10 Cal Bike or Row
25 Doubleunders
      → 75 Singleunders

6 minutes
    Rest/walk    WIPE equipment

12 min AMRAP
12/10 Cal Row or Bike
10 Burpee

                    BONUS
Ham stetch

Monday, June 15

6 15

WARMUP


8 minutes

20 PVC Passthroughs.
With just a Barbell
8 Deadlifts
  8 Front Squats
8 Press
  8 Back Squats

WORKOUT

5 OH Squats   75/55
42 Situps
15 OH Squats
42 Pushups
15 OH Squats
42 Deadlifts     75/55

BONUS

Lat/Shoulder Mobility
   3:00-5:00 each
Lat Smash    ea/s
Classic Tricep & Lat Stretch    ea/s
Rotator Cuff Smash & Floss    ea/s


Wednesday, March 18

3 18

WARMUP
8 minutes  
10 Air Squats      w/1 sec pause at bottom
30 sec Bent Hollow Hold
8 Front-to-Back Lunges   ea/s
30 sec Archbody Hold

BUYIN
2 rnds
30 sec Super Front Rack    ea/s
16 Front Step Lunges

then

4x8  Front Squat



WORKOUT
4-7 rnds
• 5 Strict Knees to Elbow
• AMRAP Strict Press     75/55
• 10 Front Rack Lunges

Rest 1:00


BONUS
2-4 rnds
2:00-4:00
Barbell Shoulder Shear    ea/s
Pigeon    ea/s
Couch Stretch    ea/s

Tuesday, March 17

3 17

WARMUP
5 RNDS
5 BURPEES
8 RING ROWS
1 MIN ROWING/BIKE

BUYIN
4 RNDS
Deadlift  
10 Glute Bridges
10 Kang Squats
30 sec hang



WORKOUT
14 MIN AMRAP
3-6-9-12-15-18...etc
• Thrusters   75/55
• (Jumping) (CtB) Pullups


BONUS

10:00 Jog
10:00 Row
10:00 Airbike

Monday, March 16

3 16

WARMUP
       Joint Circles
30 sec Arm Circles       ea/way
30 sec Elbow Circles    ea/way
30 sec Hip Circles        ea/way
30 sec Knee Circles     ea/way
30 sec Ankle Circles    ea/s

4 min
8 Russian KbS
5 Cat-Cows SLOW
     Increase weight on Russian KbS with ea round.


BUYIN
POWER CLEAN
     Accumulate 5-7 Sets
5 (Hang) Power Cleans -  Building



WORKOUT
Alt. Tabata  
• (Russian) OR  Single-arm KbS    44/26   
               alt ea/round     L/R 
• Pushups

Rest 2:00

Alt. Tabata  
• Abmat Situps
•(feet elev)  Ring Rows   


BONUS
3:00 Row
3:00-4:00 Seated Straddle
3:00 Row
3:00-4:00 Cobra

Thursday, March 12

3 12

WARMUP
2-3 RNDS
1:00 Row/Bike
30 sec Russian KbS
30 sec Archbody Pulses
1:00 Standing Straddle

STRENGTH
DL
4 x 8 Building
    Rest as Needed


WORKOUT
5 minutes 
10 sec HS on Wall
30 Backwards Jump Rope

5 minutes
10 sec L-sit Hold
3 Jefferson Curl 6060

5 minutes 
Accumulate
Deadhang Hold
each break = 10 Air Squats

5 minutes 
Partner Row for Cals

BONUS
RUN     
400m    easy
400m    moderate
200m    fast

Wednesday, March 11

3 11

WARMUP
3 rnds
12 walking lunge
12 knee raise / deadhang
10 passthru
10 ring row

BUYIN
12 min
8-12 Single-leg Kb DL   R
    30 sec Swivel Hips
8-12 Single-leg Kb DL   L
    30 sec Swivel Hips

WORKOUT
ALTAP
  (50-) 40-30-20-10
Knees to Elbow  x 1/2
Wallballs          20/14
Doubleunders   (x 2)
    OR Singles  x3


BONUS
3-5 Rounds For Quality
10 Db Z-Press
15 Db Lateral Raise
10 Db Floor Press
15 Db Skull Crushers     on floor

Tuesday, March 10

3 10

WARMUP
4 rnds
 10 Prisoner Rotations
 10 Scap Pullups slow
 30 sec Banded Overhead Distraction  ea/s
 10 Scap Pushups slow

BUYIN
tabata 8 min alt.
pushups
sidebends


WORKOUT
4-5 rnds - Goal 65+ reps/cals

AMRAP Tough Ring Rows   2020
      OR (BANDED) Strict chinups   2020
30 sec Airbike  -- High Effort

Rest 2:00-3:00
 


BONUS
2:00  Row
2:00-4:00  Rotator Cuff Smash & Floss     ea/s
2:00  Airbike
2:00-4:00  Lat Smash

Monday, March 9

3 9

WARMUP
8 min
6 burpee
20 arm swing ea/s
10 passthru
10 sq
10 tuck jump

BUYIN
 10  minutes Barbell Complex

10 Deadlifts
10 Front Squats
10 Press
10 Thrusters
       +
30 sec Singleunders

WORKOUT
2 min AMRAP
8 Squat Clean 75/55
10 Burpee Over Bar
12 Box Jumps 24/20

    Rest 1:00
          x 6

 Rounds should start on:
 0:00, 3:00, 6:00, 9:00, 12:00 & 15:00

BONUS
2:00 Airbike
2:00-4:00 Quad Smash    ea/s
2:00 Airbike
2:00-4:00 Calf Smash

Thursday, March 5

3 5

WARMUP
6 MIN
 12 Wall Slides      slow
 20 OH Walking Lunges      w/Db
 20 Banded Pull Aparts
 8 Cossack Squats      ea/s


BUYIN
DEADLIFT
Accumulate 5-7 Sets
5 Reps
     Building

WORKOUT
2 Rounds In 3 minutes
6 OH Squats    75/55
6 Toes To Bar

Increase 2 reps  each round. 
min:   reps
0-3:   6, 6
3-6:   8, 8
6-9:   10, 10
9-12:   12, 12

BONUS
2:00-4:00 Each
Pec Smash    ea/s
Barbell Shoulder Shear    ea/s
Banded Lateral Opener    ea/s

Wednesday, March 4

3 4

WARMUP
30 sec Banded Overhead Distraction   ea/s
10 Banded External Rotations   ea/s
30 sec Plate Hops
20 Russian KbS
30 sec Banded Pass Throughs
20 Reverse Step Lunges

BUYIN
MUSCLEUP PRACTICE
     Accumulate 5-7 Sets
1-5 (Ring) Pullups
8 High Box Jumps
15 Heavy Russian KbS
     Rest 1-2 min


WORKOUT
50/40 Db Snatch   50/35/25
30/25 Jumping (CtB)  Pullups

BONUS

5:00 Airbike
5:00 Seated Straddle
5:00 Jog


Tuesday, March 3

3 3

WARMUP
Tabata
Row OR Bodybuilders

In Remaining Time
10 Medball Squats
20 PVC Press
10 Box Pushups    protract scaps at top

BUYIN
3-4 RNDS
30 sec Hollow Hold
30 sec Heel Taps
30 sec Boat Pose
     Rest as needed


WORKOUT
10 min AMRAP 
2k/1750m Row
       In remaining time
AMRAP Wallballs  20/14

Rest 5:00

10 min AMRAP 
100/80 Cal Airbike
       In remaining time
AMRAP Burpees

BONUS
4-5 Rounds For Quality
5 Chinups      add weight as needed
20 Banded Curls
8 Floor Press       heavy
20 Banded Tricep Ext.

Monday, March 2

3 2

WARMUP
1:00 Olympic Wall Squat

2 Rounds
10 Dumbbell Row    ea/s
10 Dumbbell Goblet Squats
10-15m Waiter Walk    ea/s w/Db

1:00 Squat Hold


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

WORKOUT
14 min
8 Front Squats  95/65
10 Jumping CtB Pullups
200m Run


BONUS
2:00-4:00 Each
Quad Smash
Lat Smash
Couch Stretch
Classic Tricep & Lat Stretch

Thursday, February 27

2 27

WARMUP
8 minutes smooth
6 Y-T-W
10 Box Pushups
20 Banded Pull Aparts
10 PVC Passthroughs
10 Leg Swings     ea/s/way

BUYIN
FLOOR PRESS
Accumulate 5-7 Sets
5 Reps
   Building

WORKOUT
15 min amrap
10 Kb Suitcase Deadlift  53/35 ND
10 Kb Around the World   CW
10 KB swing  One-arm    ND
10 KB Front Rack Squat  ND
40 Walking Lunges

Switch Sides/Ways each round


BONUS
2:00-4:00 Each
Glute Smash & Floss   ea/s
Lizard    ea/s
Side Hip Smash    ea/s
Lizard    ea/s

Wednesday, February 26

2 26

WARMUP 
2 RNDS
8 burpees
10 ring rows
10 passthru
30 sec scorpion stretch ea/s

BUYIN
3-4 Rounds 
5-8 Chinups       add weight as needed
10 Kb Rows        ea/s
15-20 Barbell Curls

WORKOUT
3 RNDS
2:00 Row
  Rest 1:00
2:00 Box Jumps 24/20
  Rest 1:00
2:00 Airbike
  Rest 1:00
2:00 Bodybuilders
  Rest 1:00


BONUS
HAM STRETCH

Tuesday, February 25

2 25

WARMUP
2 rnds
30 sec Singleunders
12 T-Spine Rotations    ea/s
30 sec Skier Singleunders
15 Russian KbS
30 sec Forward Straddle Singleunders
20 Press      w/PVC Pipe
30 sec Doubleunders or practice

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

WORKOUT
GOAL UNDER 7 MIN

30 Hang Power Clean & Jerks  85/55

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


BONUS
3:00 Airbike
2:00-3:00 Calf Smash    ea/s
3:00 Airbike
2:00-3:00 Classic Calf Stretch    ea/s

Monday, February 24

2 24

WARMUP
200m Run
          or
   1-2 min Stepups w/Medball

then

2-3 Rounds
10 Medball Cleans
10 Medball Thrusters
10 Medball Situps

BUYIN
2 rnds
12 Single-leg Glute Bridges    R
    30 sec Swivel Hips
12 Single-leg Glute Bridges    L
    30 sec Swivel Hips
15 Wood Chops    ea/s

WORKOUT
   GOAL UNDER 15 MIN
 10-20-30-40 
• Wallballs          20/14
• Abmat Situps

Any break on Wallballs - 400m Run
 Max 2 penalties / round



BONUS
2:00-4:00 Each
Couch Stretch   R
    Pigeon           R
Couch Stretch   L
    Pigeon           L
 Seated Straddle

Thursday, February 20

2 20

WARMUP
1:00 Super Front Rack
+
6 minutes
8 Press w/just Bar
10 Pallof Press ea/s
  16 Front Step Lunges

BUYIN
Thrusters
Accumulate 4-6 Sets
  5 Reps
         Building

         WORKOUT
FOR Time

100 Front Squats  75/55

      Every Break
12 Pushups
    Limit - 6 Penalties


BONUS
4 Rounds For Quality
2:00 Airbike     legs only
10 Banded External Rotations
10 Banded Internal Rotations
20 Shoulder Taps

Wednesday, February 19

2 19

 WARMUP
2 RNDS
10 Glute Bridges 1s Hold at top
10 Kang Squats
6 burpees
8 pass thru


STRENGTH
4-6 rnds
5-9 Deadlift

WORKOUT
3 RNDS - 1 min for each movement

12-15 Single Leg Kb DL   R   2020
        Rest/Transition 30 sec
Side Plank                         R
        Rest/Transition 30 sec

12-15 Single Leg Kb DL   L   2020
         Rest/Transition 30 sec
Side Plank                         L
         Rest/Transition 30 sec

AMRAP Ring Rows
         Rest/Transition 30 sec

BONUS
  3-5 Round For Quality
10-15 Db Z Press
10-15 Db Bent-over Row
10-15 Hammer Curls

Tuesday, February 18

2 18

WARMUP
Tabata
Row/ Bike/ Bodybuilders

2 Rounds
30 sec Banded Lateral Opener ea/s
10 Box Pushups
20 Walking Lunges

BUYIN
10 min
10 Cossack Squats
8 Terminal Knee Ext.   ea/s
8 Banded Reverse   Lunges ea/s

WORKOUT
At 0:00 & 14:00 
6 min AMRAP 

800m/600m Row

     In remaining time

AMRAP Pushups


At 7:00 & 21:00 
6 min AMRAP

4:00 Airbike for cals

     In remaining time 

AMRAP Air Squat

BONUS
3-5 Rounds For Quality
10 Supine Leg Lifts
10 Tuckups   w/3 hollow hold
2:00 Seated Straddle

Monday, February 17

2 17

WARMUP
2 rnds
30 sec Arm Circles     ea/s
1:00 Plank
30 sec Hip Circles     ea/way
1:00 Archbody Hold
30 sec Knee Circles     ea/way

then 2 rnds
10 Cuban Press w/PVC
10 Russian KbS

BUYIN
 4-6 Sets
3 (Hang) Power Snatch

WORKOUT
21-15-9
Power Snatch 75/55
Anchored Situps

BONUS
2:00-4:00 Each
Rotator Cuff Smash & Floss    ea/s
Overhead Rib Mobilization     ea/s
Bilateral Shoulder Flexion


Thursday, February 13

2 13

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
BULGARIAN SPLIT SQ
4 x 8 (ea/s)
    1:00 Rest  
          b/t sides & sets


WORKOUT
20 min cutoff
35/50 Wallballs      20/14
        400m Run w/Medball
   50 Air Squat Jumping Pullup
        400m Run w/Medball
35/50 Wallballs
        400m Run w/Medball


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

Rest as needed b/t Sets


Wednesday, February 12

2 12

WARMUP
2 RNDS
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   L-Sit

      2:00 Rest

Tabata 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 Airbike
 3:00  Seated Straddle
2:00 Airbike
 2:00  Cobra Stretch

Tuesday, February 11

2 11

Warmup

  8 minutes Smooth
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

Strength
12 min
single leg R-DL

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



Workout
3:00 Russian KbS   44/26
   1:00 Rest
3:00 Doubleunders
   →  Singleunders
   1:00 Rest
3:00 Row/ bike



Bonus
2-4min ea
Calf Smash   (ea/s)
Classic Calf Stretch   (ea/s)
Glute Smash & Floss   (ea/s)
Pigeon Stretch   (ea/s)

Monday, February 10

2 10

WARMUP
3 rnds
6 burpees
30 sec hang
8 passthru
100m bike

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 Airbike/Row
2:00 Suprapatellar Smash & Floss (ea/s)
    2:00 Airbike/Row
2:00 Lat Smash (ea/s)

Wednesday, February 5

2 6

WARMUP
200M RUN

THEN

3 sets
6 burpees
6 OH press
10 sq
6 pass thru


WORKOUT
15-12-9
• Power Clean 95/65
• Burpee over Bar

Rest 5:00

Repeat 

then 
1k run

then
20 burpees


BONUS

2 rnds
 3:00 Row      easy
 1:00 Row     moderate

2 5

WARMUP
3 RNDS
5 burpees
10 ring rows
10 passthru
15 supers
rotator prehab

WORKOUT
30/25 Cal Row or  Airbike
8 Thrusters 95/65

   Rest 2:00-4:00

30/25 Cal Row or Airbike
16 Thrusters 75/55

   Rest 2:00-4:00

30/25 Cal Row or Airbike
24 Thrusters 55/45

   Rest 2:00-4:00

30/25 Cal Row or Airbike
36 Thruster 45/35

BONUS
    2:00-3:00 Lat Smash    R
2:00-3:00 Banded Overhead Extension    R
    2:00-3:00 Lat Smash    L
2:00-3:00 Banded Overhead Extension    L

Tuesday, February 4

2 4

 WARMUP
 8 minutes
8 Wall Slides
50m Shuttle Run
12 Box Pushups
50m Shuttle Run
10 Banded Wood Chops    ea/s

STRENGTH
strict press
5 sets of 5
  Rest at least 2:00

WORKOUT
ALTAP
21 Jumping (CtB)/ Pullups
80 Doubleunders / 120 single
15 Jumping CtB/   Pullups
60 Doubleunders
9 15 Jumping CtB/ Pullups
40 Doubleunders



BONUS
2:00 Airbike     easy
2:00-3:00 Calf Smash     ea/s 
2:00 Airbike     easy
2:00-3:00 Classic Calf Stretch     ea/s

Monday, February 3

2 3

WARMUP
8 MIN
12 Goblet Squats
30 sec Planks
16 Reverse Step Lunges
30 sec Archbody Hold

STRENGTH 
BK SQ
4 sets of 5
  Rest at least 2:00

WORKOUT
3 rnds
50 Air Squats
35 Anchored Situps / GHD

BONUS

2:00-4:00 Each
Couch Stretch     ea/s
Glute Smash & Floss     ea/s
Cobra

Thursday, January 30

1 30

WARMUP
4 rnds
8 burpees
8 sq
8 ring rows
8 kn pushups
8 pass thru

BUYIN
deadlift
4 x 5
    Rest at least 2:00


WORKOUT
every 2 min for 8 -- 16 min
6 TtB
8 Pistols
10 Box Jumps 24/20


BONUS
  4-5 Set For Quality
6 Wt'd Chinups
12 Barbell Curls
  AMRAP Ring Rows

Wednesday, January 29

1 29

WARMUP
2:00 Row

2 RNDS
30 sec Classic Triceps & Lat Stretch   (ea/s)
10 Box Pushups
30 sec Samson Stretch    (ea/s)
10 Deadbugs


WORKOUT

Tabata 4 MIN EACH - GOAL 200+
Ring Dips
1:00 Rest
Tabata
Airbike Legs Only  for Cals
          → Air Squats 
1:00 Rest
Tabata
Abmat Situps
1:00 Rest
Tabata
Row for Cals

BONUS
3 RNDS
10 Banded External    Rotations  (ea/s)
10 Banded Internal   Rotations  (ea/s)
10 Y-T-Ws

Tuesday, January 28

1 28

WARMUP 
30 sec Arm Circles   (ea/s)
30 sec Hip Circles   (ea/way)
30 sec Knee Circles   (ea/way)
30 sec Ankle Circles   (ea/s)
10 Leg Swings   (ea/s/way)
30 sec Air Squats
1:00 Squat Hold
30 sec Air Squats

BUYIN

3 rnds
30 sec Hollow Rock
AMRAP Hollow Hold


WORKOUT
KOBE
8 RNDS
28 burpees
28 jumping chinup
28 kb swings 44/27

BONUS

4-5 Sets For Quality
10-12 Db Floor Press
AMRAP Banded Tricep Extensions


Monday, January 27

1 27

WARMUP
1:00 Banded Overhead Distraction   (ea/s)

8 min
8 Prisoner Rotations
30 sec Plate Hops
8 Cuban Press    w/PVC
10 Russian KbS light →   moderate

BUYIN
2 min burbee challenge


WORKOUT
5 Rounds
20 Doubleunders
   →  40 Singeunders
8 Hang Power Snatch  55/35

At 12:00

5 Rounds
   same


BONUS
400m Jog
  2:00-4:00 Calf Smash (ea/s)
400m Jog
 2:00-4:00 Barbell Shoulder Shear    (ea/s)


Thursday, January 23

1 23

WARMUP
2-3 rnds
10 Squats w/Medball
30s Squat Hold w/Medball
10-15m Shuttle Run w/Medball


WORKOUT

25 min amrap
10 sec Hanging Knee Raise Hold
20 Pushups
30 Deadlifts    95/65
40 Abmat Situps
50ft Bear Crawl

BONUS

2/3 rnds
    2:00 Jog
4:00 Childs Pose
    2:00 Jog
2:00-4:00 Classic Triceps & Lat Stretch

Wednesday, January 22

1 22

Warmup
20 Glute Bridges

       2 Rounds
15 Banded Lat Pulldowns
30 sec Singleunders
10 Scap Pullups slow
30 sec Plank

20 Glute Bridges


Workout
5 sets

5 Hang Power  Cleans  95/65
1:00 WtD Plank

Rest 1:30

3-5 Strict Pullups
1:00 Doubleunders
         →  Singleunders

Rest 1:30


Bonus

3-4 Rounds For Quality
  10 Hammer Curls heavy
 AMRAP Supinated Ring Rows

Tuesday, January 21

1 21

WARMUP
2-3 ROUND
30 sec Plate Hops
5 Inchworms
30 sec Air Squats
10 Deadbugs     (ea/s)
30 sec Hip Circles   (ea/way)
10 Arm Circles   (ea/way)

WORKOUT
3 RNDS - GOAL 300+ REPS

4 min AMRAP
10/8 Cal Row/Bike
5 Toes To Bar

Rest 1:00

4 min AMRAP
10 Wallballs    20/14
8 Box Jumps  24/20

Rest 1:00


BONUS
2:00-4:00 Each
Pec Smash
Rotator Cuff Smash & Floss
Calf Smash

Monday, January 20

1 20

WARMUP 
      4 minutes
8 Bodybuilders
8 Scap Pushups
8 Barbell Press just bar

     4 minutes
8 Russian KbS
8 Prisoner Rotations
8 Ring Rows

BUYIN
PUSH JERK  --  12 MIN
    Accumulate 4-6 Sets
5 Reps

WORKOUT
3 RNDS -- UNDER 12 MIN
30 Air Squats
20 Burpees
10 Pullups

BONUS
20 MIN BIKE

Thursday, January 16

1 16

WARMUP
10  Leg Swing   (ea/s/way)
200m  Indian Run
20  Walking Lunges
200m  Indian Run
12  Kang Squats



WORKOUT
2 RNDS -   GOAL 350+
5 min Cal Row
     1:00 Rest
5 min Box Stepups 24/20
     1:00 Rest 
5 min Bike/Ski/Run
     1:00 Rest
       

BONUS

3-5 Rounds For Quality
10-15 Kneeling Kb Press
10-15 Dual Kb Row
10-15 B-Stance RDL w/Kb
30 sec Ring Body Saw

Wednesday, January 15

1 15

WARMUP
250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold
30 sec Super Front Rack    (ea/s)

10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow



BUYIN
12 MIN
Accumulate 5-7 Sets 
1 Hang Power OR POWER Snatch
   +
2 Overhead Squats

WORKOUT
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

Tuesday, January 14

1 14

WARMUP
8 minutes  
30 sec Banded Overhead Extensions   (ea/s)
10 Ring Rows w/1s pause at top
30 sec Squat Hold
15 Air Squats

then

2 Rnds
10 Scap Pullups
15 Banded Lat Pulldowns


BUYIN

Accumulate 5-7 Sets
 3-5 Pullups  →
        OR Pronated Neg.

WORKOUT


3 RNDS
6/10 Strict Pullups OR
     10 Tough Ring Rows
20 Front Step Lunges
30 Abmat Situps
200m Run

BONUS
 2:00-4:00 Each
Lat Smash   (ea/s)
Glute Smash & Floss   (ea/s)
Cobra Stretch

Monday, January 13

1 13

WARMUP
200m Row/Jog
15-20m Death March
20 Banded Overhead Tricep Extensions
15-20m Reverse Walking Lunges
20 Box Pushups
1:30 Airbike/Row


WORKOUT
10 minutes - max weight, watts
Strict Press
    4 x 10
          Building

Rest 3:00

10 minutes
Deadlift
     4 x 10
           Building

Rest 3:00

10 minutes
Airbike/Row
     4 x 12 sec
        For Max Wattage

BONUS
2 rnds
2:00 Jog
   2:00-4:00 Rotator Cuff Smash & Floss   (ea/s)
2:00 Jog
   2:00-4:00 Pigeon   (ea/s)

Thursday, January 9

1 9

WARMUP
8 minutes Smooth
15 Banded Tricep Extensions
30 sec Singleunders
15 Banded Hammer Curls
30 sec Plate Hops
10 Arm Circles   (ea/way/s)

    THEN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups


BUYIN
12 MIN
3 x 8  Floor Press
    +
10 Tough Ring Rows after each set
      2:00 Rest


WORKOUT
18 MIN
8 Ring Dips
10 Pullups
18 Abmat Situps
50m Shuttle Run

BONUS
2-3 RNDS
   1:30 Airbike easy
2:00-3:00 Banded Lateral Opener  (ea/s)
   1:30 Airbike easy
2:00-3:00 Classic Triceps & Lat Stretch


Wednesday, January 8

1 8

WARMUP
!?!

WORKOUT
4 rnds
2:00 Airbike, Ski or Row

     Into

2 min AMRAP
12 Wallballs       20/14
9 Deadlifts       135/95

     Rest 2:00


BONUS
2:00-4:00   Each
Glute Smash & Floss   (ea/s)
Quad Smash   (ea/s)
 Barbell Shoulder Shear   (ea/s)

Tuesday, January 7

6 7

WARMUP

8 minutes
   5 Front & Back   Scales   L
  20-30 sec WtD Plank
  5 Front & Back  Scales   R
 5 Jefferson Curls

BUYIN

  Max Hanging Knee Raise OR L-SIT Hold

THEN

8 minutes
  30 sec Singleunders
  30 sec Singleunders
                  Backwards
  30 sec Doubleunders
  30 sec Dot Drill  (ea/s)



WORKOUT
10 MIN
16 Kb Walking Lunges
8 B-Stance RDLs  (ea/s)
10 Tough Ring Rows

BONUS
3-5 Sets For Quality
10 Close Grip Bench Press or Floor Press
       AMRAP Banded Overhead Tricep Extensions

Monday, January 6

1 6

WARMUP
2:00 Row/Bike
1:00 Butterfly Stretch

2-3 Rounds
 12 Air Squats
 3 Jefferson Curls
10 Scap Pullups

BUYIN
2 RNDS
10 Kb Deadlifts
10 Glute Bridges


12 MIN -- SUMO DL
    Accumulate 4-6 Sets
5 Reps 
  Building

WORKOUT
 21-15-9
Hang Power Clean  115/85
Burpees Over Bar

BONUS
3-5 RNDS
      Airbike
3:00 Easy
1:00 Moderate
2:00 Seated Straddle


Thursday, January 2

1 2

 WARMUP

2 rnds
15 Russian KbS
Plate Hops
30 sec Super Front Rack   (ea/s)
10 Strict Press just bar
30 SEC Bent Hollow Hold


WORKOUT
6 rnds
5 Power Clean  & Push Press  95/65
12 sec Airbike ME                 

BONUS
1k run
5 min row

Monday, December 30

12 30

WARMUP
2-3 rnds
8 Front Scales  R
8 Back Scales   R
10 Kb Press     R
         balance on L leg 

8 Front Scales  L
8 Back Scales   L
10 Kb Press     L
         balance on R leg   



BUYIN
12 min emom
1) Handstand Practice
        →   Piked HS
2) 1-3-5 (Strict) (Ring) Dips

WORKOUT

12-9-6 -- goal under 10 min
• Jumping CtB Pullups   x 2
• Pushups
50 Doubleunders →
        100 Singleunders


BONUS

2:00-4:00  Each
Lat Smash (ea/s)
 Pec Smash (ea/s)
 Calf Smash (ea/s)

Thursday, December 26

12 26

WARMUP
250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold

30 sec Super Front Rack    (ea/s)
10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow

BUYIN
5 MIN j rope

WORKOUT
5 RNDS
   3 min AMRAP
3 Power Cleans   95/65
6 Push-ups
9 Air Squats

Rest 1:00


BONUS
2 RNDS
      2:00 Jog
2:00 Suprapatellar Smash & Floss   (ea/s)
      2:00 Jog
2:00 Lizard   (ea/s)

Monday, December 23

12 23

WARMUP
200m run
then 3 rnds
6 burpees
10 passthru
20 sec one-arm hang e/s
5 Handstand

then 3 rnds
30 sec Super Front Rack
8 Goblet Squats slow



BUYIN
18 min
Front Sq
5 sets of 5 
  Rest at least 2:00
     Building

WORKOUT
3 RNDS - Goal 250+
1:00 Wallball    20/14
    Rest 1:00
1:00 Bike or Row
    Rest 1:00
1:00 L-Sit Accumulate
    Rest 1:00


BONUS
3 Rounds For Quality
10 Diamond Pushups  →    To Box
AMRAP Banded Overhead Tricep Extensions
10 Supine Leg Raises
AMRAP Hollow Rock
        Rest as needed to


Thursday, December 19

12 19

WARMUP
2-3 RNDS
    10 Db Press    L
   10-15m Waiters      L
10 Front Step Lunges     L
      10 Db Press   R
   10-15m Waiters      R
10 Front Step Lunges      R


BUYIN
 12 MIN
 Accumulate 5-7 Sets
5 OH Squats 

WORKOUT
5 RNDS  -  GOAL UNDER 7
 6 Thruster      95/65
10 Jumping CtB Pullup


BONUS
2:00 Row
2:00-4:00 Lat Smash  (ea/s)
2:00 Jog
2:00-4:00  Forearm Smash

Wednesday, December 18

12 18

WARMUP
7 minutes Smooth
Unbroken
3 Inch Worms
8 RDLs
8 Barbell Rows
8 Front Squats
8 Strict Press
10 Ski Jumps


BUYIN
2 RNDS
30 sec Row 
5 Burpee Box Jump Overs
6 Cal Airbike
20 Doubleunders

WORKOUT
5 min AMRAP  - Goal 200+
FOR CAL/REPS
Cal Row

Rest 5:00

5 min AMRAP
Burpee Box JUMP/Step Over 20/16

Rest 5:00

5 min AMRAP
10/7 Cal Airbike →
           Shuttle Run
20 Doubleunders →
           50 Singleunders

BONUS
3 RNDS
30 sec Russian Twist
10 Banded Hip
           Abduction (ea/s)
10 Bent Windshield 
                       Wipers
10 Kb Windmills  (ea/s)

Tuesday, December 17

12 17

WARMUP
20 sec Deadhang Hold    relaxed
6 Y-T-W
        x 2

30 sec Plank
10 Bent Over T-Spine Rotations
       x 2

15 Banded Tricep Extensions
10 Hammer Curls   LIGHT
      x 2


BUYIN
PULLUPS
Accumulate 4-6 Sets
 3-5 Pullups
Rest at least 2:00

THEN 
2 RNDS
8 Db Snatch 
4 Strict HSPU   

WORKOUT
12 MIN - GOAL rnd 16+

   2-4-6-8-10... 
Db Snatch      50/35
   1-2-3-4-5...
Piked HSPU


BONUS
2:00-4:00 of Each
Pigeon (ea/s)
Classic Tricep & Lat Stretch     (ea/s)
Banded Lateral Opener    (ea/s)

Monday, December 16

12 16

WARMUP
3-4 RNDS
30 sec Plate Hops
10 Supine Knee Raises
30 sec Jumping Squats
10 PVC Passthroughs
30 sec Bodybuilders
10 Bird-dogs

BUYIN
3 RNDS
6 Back Squats 
6 Strict TtB 
9 Air Squats 
9 Abmat Situps 

WORKOUT

21-15-9
Back Squat   135/95
Strict KtE

On 12:00 Mark 

42-30-18
Air Squat
Abmat Situp

BONUS

2:00-4:00   Each
   Cobra
   Seated Straddle
   Couch Stretch    (ea/s)

Thursday, December 12

12 12

WARMUP
8 MIN
10-15m Side Shuffle  x 2
5 Inch Worms
10-15m Death March
10 Russian KbS Light
10-15m Walking Lunges

WORKOUT
3 RNDS
6 Deadlifts
6 Box Jumps
3 Deadlifts
3 Box Jumps


CORE BONUS
4 RNDS
8 Single-leg V-up alt.    (ea/s)
30 sec Flutter Kicks
10 Kb Deadbugs  (ea/s)
30 sec Hollow Rocks

Wednesday, December 11

12 11

WARMUP
3 RNDS
6 burpees
10 ring rows
10 wallball
10 tuck jumnp


BUYIN
12 MIN
Accumulate 5-7 Reps
5 Reps strict press

WORKOUT
ALTAP - goal under 15
40 TG-U      35/26
50 Front Step Lunge  w/Kb
40 Piked HSPU


BONUS

2:00-4:00 Each
Pigeon   (ea/s)
Classic Triceps & Lat Stretch   (ea/s)
Straddle
Banded Lateral Opener   (ea/s)

Tuesday, December 10

9 10

WARMUP
8 minute,  any order
15 Straight-arm Lat Pulldown
1:00 Airbike/Row
30 sec Planks
1:00 Airbike/Row
30 sec Samson Stretch (ea/s)


WORKOUT
4 Rnds, for reps+cals 
   goal 260+
1:00 Strict Pullups
    30 sec Rest
1:00 Rowing
    30 sec Rest
1:00 Abmat Situps
    30 sec Rest
1:00 Airbike or  Box Stepups
    30 sec Rest

BONUS

3 rnds
10 Clamshells    (ea/s)
30 sec Archbody Hold
10 Banded Hip  Adduction (ea/s)
30 sec Archbody Hold

Monday, December 9

12 9

 WARMUP
10 min
10m Bear Crawl
30 sec Super Front Rack
10m Crab Walk
30 sec Plate Hops
10m Duck Walk
10 Air Squats 2 sec pause at bottom



BUYIN
1k run


WORKOUT
8 rnds
8 Power Cleans 75/55
12 Front Step Lunges 75/55
25 Doubleunders  or
      50 Singleunders
1:00 Rest


BONUS

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



Thursday, December 5

12 5

WARMUP
3 RNDS
8 passthru
6 burpees
10 ringrow
1 min hang



BUYIN
any strength move


WORKOUT
altap
  800m Run
40 Russian KbS  53/35
  600m Run
30 Russian KbS
  400m Run
20 Russian KbS
  200m Run
10 Russian KbS


BONUS
4 Rounds  
 10 Pallof Press  (ea/s)
10 Supine Leg  Raises

Wednesday, December 4

12 4

WARMUP
3 RNDS
10 Scap Pullups
20 sec Deadhang
12 Air Squats
20 sec Squat Hold

3 RNDS
8 Box Pushups
15 Banded Tricep Extensions
1 MIN Plank
                               

BUYIN

Accumulate 5-7 Sets
3-5 (weighted)  Pullups
     or
3-5 Pronated Negatives

WORKOUT
CINDY
20 MIN amrap - Goal 12+
5 Pullups
10 Pushups
15 Air Squats


BONUS
   2:00 Jog
4:00 Seated Straddle
   2:00 Jog
2:00-3:00 Classic Tricep & Lat Stretch   (ea/s)
   2:00 Jog
2:00-3:00 Pigeon   (ea/s)