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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

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




Wednesday, May 15

5 15

WARMUP

2 rnds
4 burpees
100m run
4 turkish getups
rotator prehab
30 sec deadhang

then

  30 sec Classic Tricep & Lat Stretch (ea/s)
30 sec Banded Lateral Opener (ea/s)

BUYIN

10 MIN EMOM

???  Ring Dips

 OR  4 Bench Dips    +
               Ring hold to 40 sec

OR   4 Box Pushups   +
             ring hold to 30 sec

WORKOUT

8 min
30 Double-unders
     OR 50 sinlgles

6 Toes to Bar
    OR 6 Kn elb
        OR . 10 kn rais


BONUS

2k run

OR

3 rnds
10   Zottman Curl
10   Scap Pullups  SLOW
10   Cuban Press (light)
     
then
2:00 Calf Smash

Tuesday, May 14

5 14

WARMUP

2 rnds, 30s of each
Glute Bridge hold
Superman hold
Hollow Hold
F-L-R (Plank) hold

then
3 rnds
10 Russian Kbs Sw each set heavier
        (glutes!!!)
10 Air Squats
 

BUYIN

10 min EMOM
kb sw

OR

strength:
Deadlifts

WORKOUT

AMRAP in 8: 1-2-3-etc ...

•  Deadlift 185/135
   OR .  155/115
        OR . 95/65
R One-arm Kb Press  53/35
    OR  35/26
        OR .  26/18
• Jumping Squat over Bar    x 2
L One-arm Kb Press


BONUS

2:00   Run/Row/@ 70%
   3:00   (ea/s) Couch Stretch
2:00   (ea/s) Airbike/Row/Ski @ 70%
   2:00   Banded Overhead Distraction
2:00   Run /Row @ 70%
   3:00   (ea/s) Glute Smash & Floss




Monday, May 13

5 13

WARMUP

3 rnds
6 burpees
10 sq
8 passthru
rotator prehab

BUYIN

10 min EMOM
16-24 KB Swings . 53/35

WORKOUT

3 rnds
400m run
20 pushups
30 sec wall sit
20 ring rows
30 sec deadhang hold

BONUS

Goals
testing

Thursday, May 9

5 9

WARMUP

6 rnds
10 PVC Pipe Passthroughs
3 R & L Kb Press to Windmill
5 Tuckups

 BUYIN

12 minutes
1) 4 Turkish Getups .  (2 ea/s) 
                build  weight each set
    2) 1:00 Spiderman Crawl

3) 4 Turkish Getups 
    4) 1:00 Table Rocks

5) 4 Turkish Getups  
   6)  1:00 Handstand Walk/ Practice
               OR .  1:00 Bear Crawl

7) 4 Turkish Getups 
   8) 1:00 Table Rocks

WORKOUT

alternate movements - 12 MIN CAP

20-18-16-14-12-10-8-6-4-2
     • Wallballs   20/14 . or lighter

           and

10-9-8-7-6-5-4-3-2-1
     • Toes to Bar .
           OR knees . OR raise

BONUS

4 Rnd
2:00  Row
5 Wall Squats 2221
5 Jefferson Curls

Wednesday, May 8

5 8

 WARMUP

Run
30s very easy
30s easy
30s moderate
30s moderate-hard

Olympic Wall Squat - 2:00

Squat Endurance  2 RNDS
8 Kang Squats
15 ea/s  Banded Side-KICK
10 Air Squats 2201

BUYIN

10 min EMOM alt.
1) 40s Air Squats
2) 20s ea/s Split Squat
    (Start on different leg every time)

 WORKOUT

14 min AMRAP (one KB)
14 KB STOH  53/35  R
    OR 16 @ 35/26  
          OR 12 @ 26/18   
50m Waiter Walk        R
8 KB OH Squat          R
    OR 10 KB Front Rack Sq
          OR  8 KB FR Sq
200m Run

14 KB STOH              L
    OR 16 same OR 12 same
50m Waiters Walk      L
8 KB OH Squat          L
  OR 10 same OR 8 same
200m Run


BONUS

Lower Body Mobility 
Glute Smash & Floss: 2:00 ea/s
Hip External Rotation w/ Flexion: 3:00 ea/s
Ham Smash & Floss: 2:00 ea/s


Tuesday, May 7

5 7



WARMUP

400m run

then 3 rnds
4 turkish getups
8 ring rows
1 min wallsit
1 min plank


BUYIN

One TEST
JUDGED

WORKOUT

Tabata 8s

1)  Abmat Situps
2)  Burpee
3)  Deadhang Hold
4)  Box Jumps    24/20  [Goal 350]
        OR 20/16  [Goal 300] . OR .  Box Step-Ups


BONUS

Goals
Test


Monday, May 6

5 6

 WARMUP

400M RUN

then

3 rnds
7 burpees
9 ring rows
11 turkish getups

SKILL

5 each, 3 rnds -- with light bar:

Jump +   Shrug
High Pull
Muscle Clean
Jump +   Drop (PVC in front rack)
Hang Power Clean

WORKOUT 

3 RNDS - 'NASTY GIRLS'

50 Air Squat
   OR 30 sq
8 Pullups
   OR Ring rows
8 Ring Dips
   OR slap pushups • OR box pushups
10 Hang power Cleans  115/85
   OR 95/65  •  OR 65/45

BONUS

Upper body stretches  -
lats, ribs, shoulders

TEST

goals


Thursday, May 2

5 2

WARMUP

 8 min -- LIGHT  KB
5 DB/KB Press         R
     20s Waiter Hold  R
5 DB/KB Press         L
      20s Waiter Hold L
100M run
 5 ea/s  Windmills w/ DB or KB

SKILL

10 MIN EMOM - alt
40 sec handstand OR Pike pushup
20 Sec turkish getup (repeat number)


WORKOUT 

3  6  9  12  15 . (goal under 6:45 / 5)

• CTB Pullups .
         OR  (Kipping) Pullups
                  OR  Tough Ring Rows

• GHD Situps . 
          OR Anchored Situps  w/ Medball 14/10
                   OR   Anchored Situps


BONUS

rotator prehab
GOALS

Wednesday, May 1

5 1

WARMUP

200m Run
1 MIN Bottom Squat Hold
20 (ea/s)   DB Press (light)  ...

 then

2 rnds
10 (ea/s) Banded Side-walks
20 Walking Lunges
30 Air Squats  - 1 sec Pause at bottom

STRENGTH

10 min EMOM -  alt
A)  30 sec  Goblet Squat
B)  30 sec  Reverse Step Lunges


WORKOUT

3 RNDS
14 Pistols
    OR  pistols on box
          OR  16  lunges
10 STOH   115/85  (shoulder to OH)
            OR  95/65
               OR  45/35
400m Run

BONUS

2 rnds
Shoulder Shear - 1 min ea/s
Couch Stretch - 1 min ea/s
Straddle Stretch - 2 min
Pigeon Stretch - 2 min  ea/s



Tuesday, April 30

4 30

WARMUP

With a light KB  -  6 min
30s Russian Swing
    30s L Hold KB front rack

30s Russian Sw
    30s R Hold KB front rack

30s KB around-the-world
    30s L Hold KB OverHead

30s KB around-the-world
    30s R Hold KB OH


SKILL

3 RNDS
20   Banded Lat Pull-down to feel the lats
10   Scap Pullups    1s Hold at top
20s   Hollow Hold (keep body tight)
3   Strict Pullups →      2 (2-3s) Negatives


WORKOUT

1) 3-5 Weighted  Pullups .
         OR Pullups or slow Negatives
                  OR  8 Ring Rows w/1s Hold at Top

2) 30s ea/s One-legged KB Deadlift
                  OR 20 sec

3) 10 Zottman Curl    +  10 Bench Dips

4) 30s Plank March    +   30s Plank
                   OR 20 sec


BONUS

 5 rnds
8 PVC pass-throughs slow & controlled
5 OH pvc Wall sq


Monday, April 29

4 29 - TESTING!

WARMUP

400M RUN

3 RNDS
5 handstands
30 sec deadhang
30 sec R-L plank
30 sec superhold


SKILL

2 min fast single-unders
2 min singles plus 1 double
2 min double practice


WORKOUT

3 Rounds

3 min AMRAP

• 12 American KBS  53/35   
       OR  35/26    OR  26/18
• 9 Burpee Over KB       
       OR  6 Burpee Over KB    OR  9 bodybuilders
• 60m Shuttle  run  (6x 10)

Rest 1 min

3 min AMRAP

• 21 Double-under 
       OR    35 Single-unders
• 15 Wallballs 20/14         
       OR  12 @ 20/14   OR   15 @ 14/10
• 10 burpees

Rest 1 min


BONUS


TESTING

10 (ea/s) Kettlebell Deadbugs
5 Strict Toes to Bar
       OR    Strict Bar Tuckups





Thursday, April 25

4 25


WARMUP

400 RUN

then

2 rnds 
20 steps total of:

Walking Lunges (with twist)
High Kicks
Toe Walk 
High Knees
Buttkickers


WORKOUT

3 rnds 
1) 400m Run

2) 30s burpees (High Effort),
   
          rest 30 sec  --  Then 

Accumulate Max Deadhang Hold seconds in 1 min



BONUS

3 RNDS
10  Standing Dumbbell Press R
15 DB Side Raises R

10  Standing  DB  Press  L
15 DB Side Raises L

        1:00 Rest




Wednesday, April 24

4 24

WARMUP

8 minute  (light medball)
100m Walk w/ MB Overhead
     10 MB Front Squats
100m Jog w/ MB Overhead
     10 MB Cleans
100m Jog w/ MB overhead
     10 MB Wallballs

Accumulate
10 Sit-ups
3 Wall Squats @ 5050
2 Front Squats in rack setup

(First set with barbell, second set heavier)
X 2



STRENGTH

Front Sq

3 rnds of 8

2:00 Rest

WORKOUT

10 Min

50 Abmat Sit-ups
   20 wallballs   20/14    OR    15s for WB 
40 Abmat Sit-ups
   20 WBs
30 Abmat Sit-ups .
   20 WBs
20 Abmat Sit-ups
   20 WBs
10 Abmat Sit-ups
   20 WBs

In remaining time:
Toes to Bar   OR  Knees to Elbow

===

OR

30 Abmat Sit-ups
   15 wallballs   14/10
25 Abmat Sit-ups
   15 WBs
20 Abmat Sit-ups
   15 WBs
15 Abmat Sit-ups
  15 WBs
10 Abmat Sit-ups
   15 WBs

In remaining time:
 Hanging Knee-Raise

BONUS

15-20 minutes Mobility
3 minutes each Adductor
     1 min Cobra (not pictured)
3 minutes each Glute
     1 min Cobra


Tuesday, April 23

4 23

WARMUP

3 rnds 
5 Slow Scap Shrugs, hanging from bar
 5 Slow Scap Pushups
 10 sec Bent Hollow Hold
 

BUYIN

3 rnds
100m farmers walk
15 ring rows
10 turkish getups

WORKOUT

12-9-6
• Kipping Pull-ups
      OR Jumping CTB
          OR Jumping Pull-ups
• Ring Dips
     OR  HR Push-ups
          OR Box Push-ups
• DB Hang Snatch x2 
    50/35
         OR 35/20
                OR 25/15

BONUS

Levels TESTing







Monday, April 22

4 22 - TESTING!

WARMUP

15 passthru
15 OH wall sq 3030 (3 sec down, no pause, 3 sec up, no pause)


then 3 sets
3 inchworms
12 rus swings (each set heavier)

BUYIN  

Testing: pushup


WORKOUT

4 rnds
1 min burpees
     30s rest
1 min Double-unders OR singles
     30s rest
1 min Thrusters   75/55   OR  55/45  OR  20/15
     30s rest


BONUS

roll/ stretch:
quad, ham, calf


Thursday, April 18

4 18


WARMUP
EMOM Alt. 12 min
1)  12 Banded RDL
2)  30 sec Plank
3)  10 Ring Rows
4)  8 Barbell Press


BUYIN
400M run


WORKOUT
Every 90 sec for 24 min

1)  5 Weighted Pull-ups
        OR 5 pullups    OR 10 hard ring rows

2)  30 sec Russian Twists
      +   30 sec Hollow Hold

3) 10 Push Press, 95/65
        OR 75/50 . OR . 45/35
   +   Front Leaning Rest up to 45 sec

4) 12 Alternating Single-Leg R-DL (Romanian DL )
           (add weight with KB as needed)


BONUS
1min wall sit
1min deadhang
    x3





Wednesday, April 17

4 17

WARMUP

4 minutes
General Mobility
2 min:  joint circles: shoulder, head, neck, hip, knee, wrist
Samson Stretch hold :30 ea/s
Pigeon Stretch :30 ea/s

6 min EMOM: 
10-15m Walking High Kicks +   
                Walking Lunge remaining
3 Inch Worms +     
                Light KB Swings remaining
10 Light Wallballs +
               Plank on Elbows remaining

WORKOUT

"Slip N Slide"
30-25-20-15-10-5
• American KB Swings
         53/35  OR  35/26
• Wallballs   
         20/14  OR  14/10

Finisher

15 Banded Wood Chop  (ea/s)
15 Reverse Barbell Curl
         x 3

2k run



Tuesday, April 16

4 16

WARMUP

3 sets -   8 min cutoff
8 Front Squats w/Barbell - focus on staying upright.
10 KB Press (light) - shoulder activation.
12 Low Box Step-ups - driving with the heal.
8 Bodybuilders - tight midline.

Then
Suprapatellar Smash & Floss - 1:30 ea/s
Olympic Wall Squat - 2:00 min
Super Front Rack   1:30 ea/s

Strength

3 Rnds
 8 Front sq

WOROUT 


14 min AMRAP   - goal   4+ rnds
• 14 KB  Bx Step-ups - (53/35) - 24/20”
                              OR    (35/20) - 20/16"
                                 OR     (18/9)  - 12/10"
• 8 Ring Rows -  Elevated
                              flat / suitcase
                                 elbow
• 20 abmats

 BONUS

12 Stiff Leg Sumo DL
12 Dual KB Bent over Row
20 Banded Lat Pull-down
           x 3




Monday, April 15

4 15

WARM UP

200m run/ row

then
6 Min EMOM:
20 sec Superman Hold    + 
                    20 sec Hollow Hold (or Bent)
 8        Scap Pull-ups    +                                   
                    8 Glute Bridges
 8         PVC Pipe Shoulder Pass Throughs    +   
                     8 PVC OH Squats

BUY IN

Overhead Lat Smash   1 min ea/s
Ham stretch    2min

Then practice/ build: 
hang power clean
hang power snatch

WORKOUT

8 Deadlifts   
     55/35    OR 75/55    OR 115/85
7 Hang Power Cleans
6 Hang Power Snatch
21 Jumping Pull-ups 
      OR 21 Jumping chest to bar   
             OR 15  Pullups

6 Deadlifts
5 Hang Power Cleans 
4 Hang Power Snatch
15 Jumping Pull-ups
      OR 15 jumping chest to bar   
           OR   12 Pullups

4 Deadlifts 
3 Hang Power Cleans
2 Hang Power Snatch
9 Jumping Pull-ups
    OR 9 jumping chest to bar   
           OR  9  Pullups

BONUS

• 20 over-shoulder ball drop
• 8 Strict Toes to Bar
                  x 4



Thursday, April 11

4 11

WARM UP

20 min 
200m Run

30 sec Hollow Rock
12 Scap Pull-ups
x 3

10 Tuck-ups
5 Jefferson Curls
x 3

Remaining Time:
10 KB Press (ea/s)
15 Banded Pull-aparts
10 Leg Swings Each Way


MOBILITY

Quad Smash - 2:00 ea/s
Overhead Tissue Smash -
2:00 ea/s


WOD

6 min AMRAP
 12 KB Snatch 53/35
6 Burpees
6 Kipping Pull-ups

rest 1 min

4 min AMRAP

8 One Arm KB Swing 53/35
4 Burpee Pull-ups

rest 1 min

600m run
or
2 min bike for calories
Sub Doubleunders

OR


 6 min AMRAP
12  Russian Swings 35/26
6  Bodybuilders
8  Jumping Pull-ups

rest 1 min


4 min AMRAP
6 Russian Swings  35/26
4 Burpee   + Jumping Pullup

rest 1 min

400m run
or
90 sec bike for calories
Sub 90 sec Wall-ball


BONUS

GOALS
interval rowing

Wednesday, April 10

4 10

WARM-UP

20 min
400m Row/cycle/run

Overhead Rib Mobilization - 2:00 ea/s

 Remaining Time:
10 Behind the Neck Press w/PVC
5 Cossack Squats (ea/s)
30s Squat Hold
10 Ring Rows, 1s pause at top

BUY IN

5 MIN - PRACTICE
Back Squats -
Strict Pull-ups -
Kettlebell Press -
Kettlebell Windmills

WoD

Every 90s for 24 minutes
1) 8 Back Squats @ 2020 + Wall Sit --  up to 60s
      [[ 2020 = 2 sec decending, 0 at bottom, 2 sec rising, 0 sec top]]
2) 4 KB Windmills (ea/s) + Hollow Body Rock -- up to 60s.
3) 5 Weighted Pull-ups
  OR  5  three sec Supinated Negatives - (chin ups)
4) 10 Kneeling KB Press + Plank on Elbows  -- up to 60s

BONUS 

15-20 minutes 
mobilizing/ stretching lower body





Tuesday, April 9

4 9


WARM-UP  
20 MIN
Alternating Tabata
1:    Single-unders
2:    Low Box step-ups

Remaining Time:
T Spine Roller Smash - 2:00
Super Front Rack - 1:30 each side

then
• 12 Prisoner Reverse Lunge
• 3 press + 4 push press + 5 push jerk
•10 DB or KB Deadbugs

 BUY IN 
10 MIN
Build & practice

  • Box Jump-Overs (on & over)
  • Double-unders
  • Push Jerk


WOD
15 MIN
1-2-3- etc
Push Jerks 135/95
and
10 Box Jump-overs 24/20
30 Double-unders

OR

1-2-3- etc 
 Push Press 95/65
 and
10 Box Step-overs 20/16
90 Single-unders

BONUS
15 DB Hammer Curls
15 DB Kick-backs
Rest 60 sec
x 4

Monday, April 8

4 8

WARM-UP

20 MIN
Glute Smash / Floss - 2:00 each side

THEN
12 Single Leg RDL (ea/s)
10 Kang Squats ('good morning' to 'back sq')
20 sec Glute Bridge March ('bridge', 'kick')
8 Ring Rows
20 sec Flutter Kicks

STRENGTH
3 Rnds2 min rest
10 gob sq

WORK-OUT
 9 Rounds
7 Deadlifts 135/95
8 Goblet Squats 53/35
9 Elevated Ring Rows

OR 

 9 Rounds
7 Deadlifts 95/65
8 Goblet Squats 53/35
 9 Tough Ring Rows

OR 

 9 Rounds
7 Deadlifts 65/45 
8 Goblet Squats 35/26 
9 Tough Ring Rows

 FINISHER
10 rnds -  each 90 sec
200m Run




Thursday, April 4

4 4


WARM UP
approx 25 min
400M   Row/ Bike/ Run

Remaining Time up to 15 min:

20 sec Wall Sit
8 KB Press R  / 25ft KB Waiter walk R
8 KB Press L /  25ft KB Waiter walk L
 20 sec Bent Hollow Hold

then
 Banded Lateral Opener - 1:30 each side

STRENGTH
APPROX 10 MIN
OH  bell PRESS
 3 rnds of 10
2 min rests

WoD

AMRAP -  11 min

10 Strict Press 95/65
15 Sit-ups
20 Air-squats
 or
10 Strict Press 55/45
15 Sit-ups
20 Air-squats

MOBILITY
15-20 minutes 
mobilizing & stretching  shoulder capsule 
(Lats, pecs, rotator cuff, shoulder)



Wednesday, April 3

4 3

WARMUP 
15 min
400m Ball-carry Run

Remaining Time:
  • 30s Russian Kettlebell Swings
  • 5 Inch Worms
  • 10s Bodybuilders
  • 10 Behind the Neck PVC Press
  • 5 Wall Squats (controlled)
MOBILITY
5 min
  • T Spine Overhead Extension - 2:00 each side
  • Olympic Wall Squat - 2:00 each side
WoD
3 Rounds (6 min)
15 Russian Kettlebell Swings 53/35
10 Burpees
      SUB
          12 Russian Kettlebell Swings 35/26
           8 Bodybuilders  (straight-arm burpees)

rest for remainder

at 6 min

3 Rounds (6 min)
8 Power Snatch 95/65
10 Burpees over Bar
     SUB
            8 Hang Power Snatch 45/35
            8 Bodybuilders over BaR

rest for remainder

 at 12 min 
4 Rounds (6 min)
12 Russian Kettlebell Swings 53/35
8 Burpees
      SUB
            10 Russian Kettlebell Swings 35/26
            6 Bodybuilders

rest for remainder

at 18 min
4 Rounds
6 Power Snatch 95/65
8 Burpees over Bar
      SUB
            6 Hang Power Snatch 45/35
            6 Bodybuilders over Bar


FINISHER
4 Rnds
  • 10 Bench Press
  • AMRAP Push-ups
 Rest 2 min







Tuesday, April 2

4 2

Warm-up
 8 Minutes:

  • 10 Ring Rows
  • 30s Samson Stretch R
  • 30s Samson Stretch L
  • 10 Box Push-ups
  • 10 Hanging Knee Raises




Mobility

  • Glute Smash and Floss - 2:00 each side
  • Classic Triceps and Lat Stretch - 1:30 each side




WoD
90s stations, 4x through
(24 min total)
1) 8 Strict Pull-ups
             **  SUB    2-3s Pronated Negatives x 5

2) 16 Single Arm KB Overhead Walking Lunge
             **  SUB   16 Single Arm KB Overhead Walking Lunge

3) 60s One Set Unbroken Push-ups,
            remaining time Tricep Extensions
             **  SUB    60s One Set Unbroken Box Push-ups (min 10),
                           remaining time Tricep Extensions

4) 60s Accumulate L-sit
             **  SUB     60s Accumulate Knee Raise Hold



Finisher

  • 2k run at recovery pace









x

Monday, April 1

4 1



WARM UP
 Easy rounds, focused on quality, in 10 minutes
any order
150m Row
10 Goblet Squats
50 single unders → 15 plate hops
6 DB Press Alternating each arm (12 total)
20s Star Plank Each Side
10 Scap Pull-ups


Buy in
Adductor Smash - 1:30 each side
Couch Stretch - 1:30 each side
Pass thru  --  rotator prehab



WoD
For time:
1k run/row

then

5 rounds
15 Box Jumps 24/20
          SUB - 12 Bx J 20/16
15 Thrusters 45/35
          SUB - 12 thr
35 Double-under
          SUB - 20 D-unders (attempts)→ 50 S-unders



Finisher 
25-20-15-10-5
ABmat OR GHD Sit-ups
Supers OR Hip Extensions

===

Goals




Thursday, March 28

3 28


                                     20149
Warmup:
3 rnds
22 backwards jumprope
8pushups
15 squats
10 one-leg jumprope
8 passthru

Strength:
any strength movement:
Workout: 
 5 rounds:
400m run
12 push press, 95
12 power clean, 95

time / score
recovery
Kcal




workload (foot-pounds)

power (fp/min)

pwr ratio (watts/bw)






Wednesday, March 27

3 27

                      2019
Warmup:
3 rounds
10 passthru
5 burpees
30 sec L-sit
30 sec R-L side plank


Strength: 
Any strength movement



Workout:  
3 rounds:
200 jump ropes
100 m run
30 ring row
20 swings, 53/35



Finisher: 

stretching



reps
Movement        weight
1
2
total splits ↓
 200 j rope



  100 m run



   rows  



21 swings   




round splits 




time / score
recovery
Kcal




workload (foot-pounds)

power (fp/min)

pwr ratio (watts/bw)