1/16-1/21
Monday January 16
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 10 hand-release push ups]
+
A1. 1&1⁄4 front squats, 4-4-4, :60 rest
A2. Seated dumbbell press, 3x6-8, :60 rest
+
For time:
50 double unders or 100 single unders
30 thrusters, 45/75
30 sit ups
50 double unders or 100 single unders
20 thrusters
20 sit ups
50 double unders or 100 single unders
10 thrusters
10 sit ups
+
2 rounds not for time:
10-15 light band pull downs
:30 flutter kicks
Tuesday January 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:20-:30 passive hang + 10 broad jumps]
+
Every :90 for 4 sets:
1st: Split jerk w/:05 pause, 1.1 (:10 between singles, re-rack)
2nd: :30 kipping or muscle up practice
+
For time:
15 power cleans, do not exceed 75/115
25 box jumps
400m run/500m row/1:30 bike
25 box jumps
15 power cleans
+
2 rounds not for time:
10-15 weighted hip extensions
:30 handstand or tripod hold
Wednesday January 18
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [20m alternating lunges + 10 plate halos]
+
A. Rear-foot dumbbell elevated split squat, 3x8-10/leg @30x0 tempo, 2:00 rest
+
For 16:00, begin a set every 4:00
16 TOUGH alternating front rack lunges
12 burpees
10 toes to bar
2 wall walks
+
2 rounds not for time:
:20-:30 L-hang or L-sit
40m tough farmers carry
Thursday January 19
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 10 dead bugs]
+
A. 1 power snatch + 1 hang power snatch, 1-1-1-1-1, begin a set every 2:00
B. Lean-away pull ups or pull-up negatives, 3x3-4, :60 rest
+
AMRAP in 8:00
5 hang power snatches, 65/95
40 double unders or 80 single unders
10 pull ups/barbell pull ups/ring rows
+
2 rounds not for time:
40m uneven carry (1-arm DB & 1-arm KB)
3-5 dragon flags
Friday January 20
A. Max out Friday
+
For time with a partner:
P1 completes 30 wall balls while P2 holds a plank
Partners switch
P1 completes 30 kettlebell swings while P2 holds a handstand
Partners switch
P1 completes 30 sit ups while P2 holds 65/95 in front rack position
Partners switch
P1 completes a heavy 40m farmers carry while P2 hangs from the bar
Partners switch
If one partner stops working, both partners must stop
Saturday January 21
10:00 warm up
row/run/bike @easy pace
Mobility
5:00 skillwork of choice
+
A. Bench press, 5-5-5, 2:00 rest
B. Kettlebell overhead carry (KB in each hand), 3x40m, 2:00 rest
+
3 rounds for time:
500m row or 1:30 bike
15 hand-release push ups
20 goblet squats
+
Bis, tris, and abs of choice
1/10-11/7 Strength & Conditioning
Monday January 9
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20-:30 passive hang from bar]
+
A1. 1 & 1⁄4 front squat, 5-5-5, :60 rest
A2. Seated dumbbell press, 3x8-10, :60 rest
+
For time with a 12:00 cap:
50 wall balls, 14 to 9’/20 to 10’
25 burpees
50 sit ups
+
2 rounds not for time:
:30/side plank
10-15 moderate band pull aparts
Tuesday January 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 10 broad jumps]
+
Every :90 for 4 sets:
1st: Split jerk w/:02 pause in dip, 1.1 (:10 between singles, re-rack)
2nd: :30 double under or kipping practice
+
AMRAP in 9:00
200m run, 250m row or :45 airdyne
8 shoulder to overhead, do not exceed 85/125
12 box jumps
+
2 rounds not for time:
20m/side 1-arm tough farmers carry
:30 leg hollow rocks
Wednesday January 11
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 alternating dumbbell lunges + :20-:30 handstand or tripod hold]
+
A. Rear-foot elevated dumbbell split squat, 3x10-12/leg @30x0 tempo, 2:00 rest
+
For 12:00
1st: 8 thrusters, 65/95
2nd: 8/10 row calories
3rd: :30 wall walks or handstand push ups
+
2 rounds not for time:
10-15 banded good mornings
5 dragon flags
Thursday January 12
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand release push ups + 10 dead bugs]
+
A1. Push press, 2-2-1-1, :60 rest
A2. Bent over dumbbell rows w/both hands, 3x6-8, :60 rest
+
3 rounds for time:
400m run, 500m row or 2:00 airdyne
12 pull ups, barbell pull ups, or ring rows
10 burpees
+
Not for time:
Focused mobility of choice
Friday January 13
A. Max out Friday
+
For time with a partner:
40m dumbbell walking lunges, tough
50 kettlebell swings
40m dumbbell walking lunges
50 hand-release push ups
40m dumbbell walking lunges
50 goblet squats
Saturday January 14
10:00 warm up
row/run/bike @easy pace
Mobility
5:00 skillwork of choice
+
A. Bench press, 6-6-6 @20x1 tempo, 2:00 rest
B. Trap 3, 3x8 reps, :90 rest
+
AMRAP in 10:00
10 box jump overs
12 alternating dumbbell snatches
1-3 muscle ups (bar or ring) or 3 wall walks
+
Bis, tris, and abs of choice
1/2-1/7 S&C
Monday January 2
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm kettlebell swings + 10 broad jumps]
+
Every :90 for 4 sets:
1st: 1 push jerk + 1 split jerk, only add weight if there is NO press out
2nd: 1-2 rope climbs, 2-3 wall walks, or 1-3 muscle ups (bar or ring)
+
AMRAP in 8:00
200m run or 250m row
5 tough power cleans, you pick the weight
7 burpees over the bar
+
2 rounds not for time:
20m/side 1-arm DB overhead carry
:30 hollow rocks
Tuesday January 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :20-:30 handstand or tripod hold]
+
A1. Back squat, 2-2-1-1 @20x1 tempo, :60 rest
A2. :30 bottom of a push up hold (chest 1-2” off ground), :60 rest
+
4 rounds for time:
12 alternating pistol squats or tough alternating dumbbell lunges
10 box jump overs
8 toes to bar
+
2 rounds not for time:
:30-:45 front leaning rest
40m plate pinch carry
Wednesday January 4
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 hand-release push ups + 5 inchworms]
+
A1. Push press, 3-3-3-3, :60 rest
A2. Bent over dumbbell rows w/both hands, 3x8-10, :60 rest
+
“Annie”
For time:
50-40-30-20-10
Double unders (100-80-60-40-20 single unders)
Sit ups
+
Not for time:
Focused mobility of choice
Thursday January 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm KB overhead squats + 10 PVC good mornings]
+
A. 1 snatch-grip deadlift w/:01 pause off ground + 1 snatch pull, 1-1-1-1-1, begin a set every
2:00
+
3 sets:
For 3:00
5 snatches, you pick the weight
Max burpees in the remaining time
:60 rest
Score is total number of burpees
+
2 rounds not for time:
10-15 light band pull downs
10-15 leg raises
Friday January 6
A Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
15 wall balls, 14 to 9’/20 to 10’
4 wall walks or 6-8 handstand push ups
15 row calories
Saturday January 7
10:00 warm up
row/run/bike @easy pace
Mobility
5:00 gymnastics skill work of choice
+
A. Alternating reverse lunges (bar on back), 3x10-12, 2:00 rest
B. Trap 3 (https://www.youtube.com/watch?v=uGn1NxSLBDI)
+
For time:
3-6-9-12-15-12-9-6-3
Kettlebell swings
Box jumps
Weighted sit ups
+
Bis, tris and abs of choice
12/19-12/24 S&C
Monday December 19
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + :20-:30 passive hang from bar]
+
Every :90 for 4 sets:
1st: 1 power clean + 1 hang power clean + 1 split jerk
2nd: :30 handstand/nose to wall hold or handstand push ups
+
AMRAP in 9:00
15 kettlebell swings
12 burpees
9 hang power cleans, 65/95
+
2 rounds not for time:
:10-:15 L-sit or L-hang
10-15 light banded good mornings
Tuesday December 20
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :60 double under or kipping practice]
+
A1. Back squat, 4-4-4 @20x1 tempo, :60 rest
A2. 1-arm kettlebell row (unsupported), 3x6-8/side, :60 rest
+
For time:
30 wall balls, 14 to 9’/20 to 10’ or 30 dumbbell thrusters
30 toes to bar or sit ups
50 double unders or 100 single unders
20 wall balls or dumbbell thrusters
20 toes to bar or sit ups
50 double unders or 100 single unders
10 wall balls or 10 dumbbell thrusters
10 toes to bar or sit ups
50 double unders or 100 single unders
+
2 rounds not for time:
:30-:45 sorenson hold
40m plate pinch carry
Wednesday December 21
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [3 dragon flags + 10 hand-release push ups]
+
A. Push press, 5-5-5, 2:00 rest
B. Dumbbell external rotation, 3x8/side @30x0 tempo, :90 rest
+
For time:
21-15-9
Deadlifts, 125/185
Pull ups
Box jumps
+
Not for time:
Focused mobility of choice
Thursday December 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm kettlebell overhead squats + 5 inchworms]
+
A. 1 snatch pull + 1 squat snatch, 1-1-1-1-1, begin a set every 2:00
+
AMRAP in 12:00
10 alternating lunges w/bar overhead
8 bar-facing burpees
6 front squats
2 wall walks or muscle ups
+
3 sets:
:30 hollow rocks
:30 rest
:30 flutter kicks
:30 rest
Friday December 23
A Max out Friday
+
For time with a partner, partners alternate
“Partner Fran”
Partner 1: 21 thrusters, 65/95
Partner 2: 21 thrusters
Partner 1: 21 pull ups
Partner 2: 21 pull ups
Then each partner does 15 of each movement then 9 of each
Both people are completing the entire “Fran” workout
12/12-12/17 S&C
Monday December 12
10:00 warm up
row/run/bike @easy pace
hip/shoulder mobility
2 rounds of [:20-:30 handstand or tripod hold + 5/side 1-arm kettlebell swings]
+
Every :90 for 4 sets:
1st: 2 touch and go power cleans + 1 split jerk
2nd: :30 handstand push ups, handstand negatives, or wall walks
+
For time:
20 burpees
Then 3 rounds:
20 kettlebell swings
10 pull ups
Then:
20 burpees
+
2 rounds not for time:
:15/side plank
10 hollow to superman rolls
Tuesday December 13
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell squats + :60 double under practice]
+
A1. Back squat, 5-5-5 @20x1, :60 rest
A2. 1-arm kettlebell row (unsupported, no bench), 3x8-10/arm, :60 rest
+
AMRAP in 10:00
15 wall balls or 15 dumbbell thrusters
50 double unders or 100 single unders
200m run or row
+
2 rounds not for time:
:30-:45 sorenson hold
40m tough farmers carry
Wednesday December 14
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell press + 3 dragon flags]
+
A. Dumbbell see-saw bench press, 3x6-8, 2:00 rest
B. Strict pull ups, barbell pull ups, or ring rows, 3x8-10, :90 rest
+
For 7:00
30 shoulder to overhead, 75/115
Then in the remaining time:
3 toes to bar
3 deadlifts, 145/205
6 toes to bar
6 deadlifts
9
9
12
12....
+
Not for time:
Focused mobility of choice
Thursday December 15
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :10/side passive hang]
+
A. Squat snatch, 10:00 technique work
+
4 sets for reps:
:30 overhead squats
:30 rest
:30 row calories
:30 rest
:30 box jumps
:30 rest
:30 wall walks
+
2 rounds not for time:
10 band pull downs
:30 leg raises
Friday December 16
A Max out Friday
+
For time with a partner, one person working at a time:
30 burpees to a plate
160m heavy farmers carry (4 times down & back)
30 pull ups, barbell pull ups, or ring rows
160m heavy farmers carry
30 sit ups
160m heavy farmers carry
Saturday December 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping or muscle up practice + 20m walking lunges]
+
A. Front rack alternating lunges, 3x8-10, 2:00 rest
B. Push press, 3-3-3, 2:00 rest
+
AMRAP in 10:00
5 dumbbell manmakers
10 box jump overs
15 row calories