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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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_________________________________________

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




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