Monday:

Strength: Weighted Pull-Ups: 6x3reps (strict chest to bar).

Conditioning: 4 Rounds for time: 10 Power Snatch (115/75), 10 2 Push-Up Burpees.

Tuesday: 

Strength: 5x5 Front Squat (hold at bottom for 3 seconds).

Conditioning: "Helen": 3 rounds for time of Run 400m, 21 KB swings 12 Pull-Ups.

Wednesday:

Strength and Conditioning: AMRAP in 20 minutes of 5 Squat Clean and Overhead (135/95), 10 Hand Release Push-Ups, 25 DUs. Must start with 1.5k row. 

Thursday:

Strength: Shoulder Press 3x8reps.

Conditioning: 10 rounds for time: 2 Muscle-Ups, 4 HSPU, 8 KB Swings (32/24kg).

Friday: TBA

Monday:

Strength: Band Assisted Deadlift: 8x3reps.

Conditioning: For Time: 100 DUs, 5 Hand Release Push-Ups, 5 KB swings (24/16), 80 DUs, 10 Hand Release Push-Ups, 10 KB swings (24/16), 60 DUs, 15 Hand Release Push-Ups, 15 KB swings (24/16), 40 DUs, 20 Hand Release Push-Ups, 20 KB swings (24/16), 20 DUs, 25 Hand Release Push-Ups, 25 KB swings (24/16).

Tuesday: 

Strength: 3x3 OH Squat, 3x3 Front Squat, 3x3 Back Squat.

Conditioning: 3 rounds for time of: 15 C2B Pull-Ups, 10 Power Clean (155/105), Run 400m.

Wednesday:

Strength: 3x(5 Bench Press, 5 Weighted Ring Dips, rest).

Conditioning: 6 rounds of 40 seconds on and 20 seconds off Alternating: Row for Calories, Goblet Squat Step-Ups, GHD Sit-Ups. 

Thursday:

Strength: 8x3reps of squat Clean and Jerk.

Conditioning: For time rep rounds of 21,15,9 of: Single Arm Snatch (24/16) (each arm), Burpees, Box Jumps.

Friday: 

Strength: Practice Hand Stand Push-Ups and/or Muscle-Ups.

Conditioning: AMRAP in 16 Minutes: 16 Thrusters (75/45), 12 F2B, 8 Plate Sit-Ups (45/25), 4 Ring Dips.

Monday: Strength: front squats: 5x5. Conditioning: rep rounds of 10,9,8,7,6,5,4,3,2,1 of: reverse burpees, dead lift (225/135) and 2 hand touch box jumps. Tuesday: Strength: squat snatch 8x3 reps Conditioning: for time: 50 sit-up, 50 pushups, run 400, 50 c2b pull-ups, run400, 50 side to side touches(24/16), run400, 50 burpees. Wednesday: Strength and conditioning: for time: row 1k, then 4x(50 double unders, 25 wallball, 15 ring dips). Thursday : Strength and Conditioning: amrap in 15 minutes: 6 hspu, 9 clean and jerk(135/95), 12 feet to bar. Friday: Strength: Bench press: 5x5. Conditioning: 5 rounds for time: 15 oh squats(95/65), run 400.

Monday: 

Strength: Push Press: 5x5reps.

Conditioning: AMRAP in 14 minutes of 7 SDLHP (95/65), 7 Box Jumps, 7 Pull-Ups, 7 Burpees.

Tuesday: 

Strength: Back Squats: 8x2 Reps.

Conditioning: 4 Rounds for time: 15 Ring Dips, 20 Seated Side to Side Touches (24/16), 25 OHWL (45/25), 30 Sit-Ups.

Wednesday: 

Strength: 5,5,4,4,3,3,2,2,1,1 Band Resisted Sumo-Deadlift. 

Conditioning: Row 1500, then 3x (8 Power Cleans, 4 Push Jerks, 2 Reverse Burpees).

Thursday:

Strength: Bench Press 3x10reps.

Conditioning: 3 rounds for time of 10 HSPU, 15 Feet to Bar, 20 Wall Ball, Run 400.

Friday:

TBA

Monday

Strength and Conditioning: 4 Rounds for Time: 14 "Double Dumbbell Alternating Single Arm Hang Clean and Jerks", 21 Wall Ball (20/14), 28 Doubles Unders.

Tuesday:

Strength: AMRAP in 1 Minute of Front Squats (185/105), Rest 2 min, AMRAP in 1 Minute of Front Squats (135/85).

Conditioning: AMRAP in 12 Minutes: 12 Med Ball Touch Box Jumps (20/14),  12 Seated Side to Side Touches (24/16kg), 12 Double Push-Up Burpees.

Wednesday: 

Strength: Bench Press: 6x6 w Chains.

Conditioning: Helen+1: 4 rounds for time: Run 400, 21 KB Swings, 12 Pull-Ups.

Thursday: 

Strength: Power Cleans: 3,3,3,3,3,3.

Conditioning: 8 rounds 4xAlternating Tabata: Burpees, Sit-Ups (Score/2), Deadlift (135/95), Double Unders (Score/3).

Friday: 

Strength and Conditioning: For TIme: Row 1k, 25 Squat Snatches (95/65), Run 800, 25 Squat Cleans (95/65).

Monday:

Strength and Conditioning: AMRAP in 7 minutes of: 3 Thrusters (100/65) and 3 C2B Pull-Ups; Ascending ladder, add 3 reps each round.

Tuesday:

Strength: Power Cleans: 6x3 reps (Advanced can attempt a 1rm).

Conditioning: 3 rounds for time: Run 400, 30 KB Swings (24/16kg), 15 Ring Dips.

Wednesday:

Strength: Box Squat: 10x2reps.

Conditioning: For Time: Row 1k, 5x(10 Push Press (115/65), 10 Reverse Burpees).

Thursday:

Strength: Deadlift: 5,5,4,4,3,3,2,2,1,1.

Conditioning: Fat Cyndi: AMRAP in 20 minutes of 5 Pull-Ups, 10 Push-Ups, 15 Squats (Men 20lb: vest, Women: 12.5lb vest).

Friday:

Strength: Push Press: 5,5,4,4,3,3,2,2,1,1.

Conditioning: 2 rounds for time: Run 400, 100 DUs, 50 Sit-Ups, 50 Box Jumps, 50 Seated Side to Side Touches (24/16kg).

Monday:

Strength and Conditioning: AMRAP in 10 minutes: 30 Double-Unders, 15 Ground to Overhead (75/55).

Tuesday:

Strength and Conditioning: AMRAP in 15 minutes: 9 Deadlift (155/100), 12 Push-Ups, 15 Box Jumps (24"/20).

Wednesday:

Strength and Conditioning: AMRAP in 5 Minutes: Squat Clean and Overhead (165/110). (Optional Additional Workout: AMRAP in 5 Minutes: 5 Pull-Ups, 5 Burpees).

Thursday:

Strength and Conditioning: AMRAP in 10 minutes: 60 Bar-Facing Burpees, 30 OH Squats (120/90lbs), 10 Muscle-Ups.

Friday:

Strength and Conditioning: AMRAP in 20 Minutes: 5 Power Cleans (145/100), 10 F2B, 15 WallBall (20/14).

Monday:

Strength and Conditioning: Rep Rounds of 20,15,10,15,20 for time of: SDLHP (95/65), Shoulder to OH (95/65). Each round will be followed by 50 Single Unders.

Tuesday: 

Strength and Conditioning: 3 rounds for time of: 9 Front Squats (155/105), 15 Knees to Elbows, 21 Burpees.

Aux: 50 Hollow Body Rocks.

Wednesday:

Strength and Conditioning: For time: 20 Power Snatches (135/95), Run 800, 40 Med Ball Touch Box Jumps (14/8)(24"/20"), Run 800, 60 Sit-Ups.

Thursday: 

Strength and Conditioning: AMRAP in 16 Min: Row 1000, 10 Wall Ball, 10 Pull-Ups, 10 Hand Release Push-Ups (Only Row 1x).

Friday: 

Strength and Conditioning: 6 rounds for time: 6 Deadlift (245/165), 6 Ring Dips, 6 Reverse Burpees, 36 DUs.

Saturday: BEACH WORKOUT!!! YIPPEEE!!! BARF.

Monday:

Strength: Shoulder Press, Push Press, Push Jerk: Advanced: 1rm for each. Beginner: 3x3 for each.

Conditioning: Alternating Tabata: Power Cleans (155/95) and Push-Up/Sit-Up complex (8 rounds).

Tuesday: 

Strength: Deadlift from 2" platform. Adv: 20x1 Dynamic Method Band Resisted. Beginner: 8x3.

Conditioning: 3 Rounds for time: Run 400, 15 Two Hand Touch Box Jumps, 12 Feet to Bar, 9 Hand Stand Push-Ups.

Wednesday:

Strength and Conditioning: AMRAP in 9 Minutes: Row 1K, 5 Thrusters (115/75), 5 Double Sit-Up Reverse Burpees (only row 1x), rest 2 min, AMRAP in 9 min: 100 DUs, 5 Hang Snatch (115/75), 5 Ring Dips (Only DU 1x).

Thursday:

Strength: Bench Press: Adv: 8x3 Dynamic Method Band Resisted. Beginner: 8x3.

Conditioning: 5 Rounds for time: 6 DL (255/165), 12 Push-Ups, 18 Sit-Ups.

Friday: 

Strength: Box Squat: Adv: 10x2 Dynamic Method Band Resisted. Beginner: 5x5.

Conditioning: 2 rounds for time of: Run 800, 50 Side to Side Med Ball Touches (20/14), 30 KB Swings (24/16kg), 10 Pistols (each leg).

Monday:

Strength: Front Squats: 5,4,3,2,1. Squat Cleans. Adv: 1rm.

Conditioning: 10,9,8,7,6,5,4,3,2,1 of Deadlift (225/155), Box Jumps (24/20"), Hand Release Push-Ups.

Tuesday:

Strength: Push Press: 8x3reps.

Conditioning: 5 rounds for time: Run 200m, 5 Reverse Burpees, 7 Feet to Bar, 9 KB Swings (32/24kg).

Wednesday:

Strength and Conditioning: AMRAP in 20 minutes: 10 Thrusters, 20 Med Ball Sit-Ups, 30 Double Unders.

Thursday:

Strength: Snatch Grip Deadlift: 8x3reps. Adv: W/ bands.

Conditioning: Row 750, 50 Burpee Pull-Ups (weight vest 20/12.5), Run 400.

Friday:

Strength: Bench Press: 3x3 close grip, 3x3 regular grip, 3x3 wide grip. 

Conditioning: "Karen" 150 Wall Ball for time (20/14).

Monday:

Strength: Deadlift: Adv: 10x2, Beg: 5x4reps.

Conditioning: For time: 100 air squats, run 800, 75 air squats, run 400, 50 air squats, run 200.

Tuesday: 

Strength: Bench Press: 3x10 (Done in between and following rounds of conditioning).

Conditioning: 3 rounds of: Row 500, 50 DUs, 20 Burpees. Rest and strength between efforts.

Wednesday: 

Strength and Conditioning: AMRAP in 20 Minutes: 5 Clean and Jerks (135/95), 10 Two Hand Touch Box Jumps, 15 Sit-Ups.

Thursday:

Strength: Band Assisted Front Squats: 5,5,4,4,3,3,2,2,1,1.

Conditioning: 3 rounds for time: 25 Pull-Ups, 25 Push-Ups, Run 400.

Friday:

Strength: Shoulder Press: 5,5,4,4,3,3,2,2,1,1.

Conditioning: For time rep rounds of: 21,15,9 of SDLHP (95/65), OH Squats (95/65), Ring Dips.

Monday: 

Strength: Band Resisted Sumo Deadlift: 8x3.

Conditioning: AMRAP in 8 minutes: Starting with one rep of thruster (95/65) and one pull-up adding a rep each round. So, 1 thruster, 2 pull-up, 2 thrusters, 2 pull-ups, 3 thrusters, 3 pull-ups and so on until 8 minutes is up.

Tuesday:

Strength: Back Squats: 5x5.

Conditioning: Alternating Tabata (10 rounds): Sumo-Deadlift-High-Pull (95/65), Push-Ups.

Wednesday: 

Strength and Conditioning: AMRAP in 20 minutes: Run 400, 30 Double Unders, 20 OH Walking Lunges (45/25), 10 Ring-Dips.

Thursday:

Strength: Shoulder Press: 5x5.

Conditioning: 3 rounds of 500m Row and 20 Burpees. Full recovery between rounds.

Friday: 

Strength and Conditioning: Rep-Rounds of 1,2,3,4,5,6,7,8,9,10 of OH Squats (115/75), GHD Sit-Ups, KB Swings (24/16kg).

Monday:

Strength and Conditioning: 5 rounds for time of: 5 DL (255/165), 10 ring dips, 20 Wall Ball.

Tuesday:

Strength: Box Squats: Beginner: 5x5, Advanced 1 rep max.

Conditioning: AMRAP in 10 minutes: Run 400.

Wednesday:

Strength and Conditioning: Row 1k, 3x(9 squat cleans, 12 Burpees, 15 pull-Ups).

Thursday: 

Strength: Bench Press: Men: Max reps @ 185, 135, 95

(or 3 appropriate weights) Women: Max Reps @ 95, 75, 65 (or 3 appropriate weights).

Conditioning: AMRAP in 14 minutes: 10 KB Swings (32/24), 10 Box Jumps (must touch ground w both hands between each jump), 10 Push-Ups.

Friday: TBA

Monday:

Strength: Band Resist Deadlift from 2" platform. Advanced: 20x1rep (dynamic method); Beginner: 8x3.

Conditioning: Run 400m then 50 OHWL (45/25), 50 Feet to Bar, Run 200, 25 OHWL, 25 Feet to Bar.

Tuesday:

Strength: Band Assist Front Squats: 10x3reps.

Conditioning: AMRAP in 13 Minutes: 15 Box Jumps, 12 KB Swings (24/16kg), 9 Ring Dips.

Wednesday:

Strength and Conditioning: Row 1500m, 400m Sandbag Carry (men: 20lb vest), 30x2 pushup Burpees (men: 20lb vest), run 400 (no vest).

Thursday:

Strength: Bench Press: 6x6reps.

Conditioning: Rep Rounds of: 5,10,15,15,10,5 Front Squats (75/45), Pull-Ups, Sit-Ups.

Friday: 

Strength: Shoulder Press: 6x6reps.

Conditioning: 5 rounds for time (tabata structure) of 10 Power Snatch (95/65) and 10 Hand Release Push-Ups.

Monday:

Strength: Front Squat: 5x3 reps. Back-Box Squat: Beginner: 4x4reps; Advanced: 3,3,2,2,1,1 (attempt PR).

Conditioning: Row 500m. Rest. AMRAP in 10 minutes of: 12 Box Jumps, 9 Ring Rows, 6 Push-Press (95/65).

Tuesday: 

Strength: Sumo-Deadlift: Beginner: 8x3reps; Advanced 3,3,2,2,1,1 (attempt PR).

Conditioning: For time: 21 Front Squats (96/65), 21 C2B Pull-Ups, Run 400, 15 Front Squats, 15 C2B Pull-Ups, Run 400, 9 Front Squats, 9 C2B Pull-Ups, Run 400.

Wednesday: 

Strength and Conditioning: AMRAP in 20 minutes of: 10 SDLHP, 15 Burpees, 20 Sit-Ups.

Thursday: 

Strength: Push-Press: Beginner 8x3reps; Advanced: 3,3,2,2,1,1 (attempt PR).

Conditioning: 8 rounds for time of: 4 Hang Snatch (95/65), 8 KB Swings (24/16kg), 24 Double Unders.

Friday:

Strength: Bench Press:

Beginner: 8x3reps; Advanced 3,3,2,2,1,1 (attempt PR).

Conditioning: Row 1k immediately followed by rep rounds of 10,9,8,7,6,5,4,3,2,1 of Ring Dips and Feet to Bar.

Monday:

Strength: Front Squats: 3x6reps. Back Squats: Beginner: 4x4reps, Int-Adv: 8x2reps.

Conditioning: Row 2k.

Tuesday:

Strength: Band Assisted Good Mornings: 8x3reps.

Conditioning: 4x1 minute rounds of: Box Jumps, Pull-Ups, Burpees, Rest.

Wednesday:

Strength and Conditioning: 5 rounds for time: 4 Bear Complexes, Run 200.

Thursday: 

Strength: Push Press: 8x3reps.

Conditioning: For time 21,15,9 of: KB Swings (32/24kg), Ring Dips, Double Unders (42,30,18).

Friday: 

Strength: Power Cleans: Beginners: 8x3reps, Int-Adv: 3,3,2,2,1,1. 

Conditioning: AMRAP in 16 Minutes of: 2 Deadlifts (315/225), 20 Hand Release Push-Ups, Run 400.

Monday:

Strength: Front Squats: 6,6,4,4,2,2 (If not going to squat your bodweight or more for your sets of 2 do 6,6,6,4,4,4).

Conditioning: "Cindy", but after each round do 3 power snatches.

Tuesday:

Strength: Deadlift off 2" platform 10x2 (185/115).

Conditioning: 3 rounds for time: Run 400, 15 Shoulder Press, 15 Hip Extensions, 15 Box Jumps.

Wednesday:

Strength and Conditioing: For time: Row 1k, then 20 Squat Cleans (135/95) 40 Burpees, 60 OH Walking Lunges (25/15).

Thursday:

Strength: Weighted Ring Dips then 3 sets of 10 reps of Dumbbell Bench Press. 

Conditioning: 4x3 Minute Rounds w/ 1 minute rest of: 30 DUs, 20 Med Ball Sit-Ups, 10 Pull-Ups.

Friday:

Strength and Conditioning: 2 Rounds for time: Run 800, 30 KB Swings (24/16kg), 25 Goblet Squats (24/16kg), 20 Reverse Burpee Box Jumps.

Monday

Strength: Box Thrusters: 3,3,3,3,3,3.

Conditioning: 21,15,9: OH Step-Ups (45/25, 20"), SDLHP (95/65), Sit-Ups (42,30,18 for sit-ups).

Tuesday:

Strength: Band Assisted DL: 3,3,3,3,3,3,3,3,3,3.

Conditioning: "Helen" 3 Rounds for time of: Run 400, 21 KB Swings (24/16kg), 12 Pull-Ups.

Wednesday:

Strength and Conditioning: Row 1k, 50 Thrusters (45/33), 30 Push-Ups. Rest 5 min, then: Row 500, 25 Thrusters (45/33), 15 Push-Ups.

Thursday

Strength: Bench Press: 3,3,3,3,3,3,3,3.

Conditioning: "Diane": 21,15,9: DL (225/155) and HSPU.

Friday

Strength: Shoulder Press, Push Press, Push Jerk: 4x(2,3,4).

Conditioning: Run 800m for time. Rest. Then Double Alternating Tabata: Box Jumps (26", 22". Games standards) and Feet to Bar (10 rounds).

Monday:

Strength: Front Squats 3x6. Box Squats: 8x2.

Conditioning: 21,15,9: Box Jumps, Burpees, Pull-Ups.

Tuesday:

Strength: Band Resisted Deadlifts: Beginner: 8x3. Advanced: 24x1 (Dynamic Method).

Conditioning: 3x500m row. Full recovery between efforts.

Wednesday:

Strength and Conditioning: AMRAP in 21 minutes of: 3 Squat Clean to Overhead (135/95), 5 HSPU, 7 Feet to Bar, Run 200.

Thursday:

Strength: Bench Press: 9,7,5,3,1.

Conditioning: Tabata (6 rounds of each exercise): KB swings (32/24kg), Double Unders, Back Squats (45/35), Hand Release Push-Ups. Lowest rep round for each exercise scores.

Friday:

Strength: Back Jerks: 1 rep max.

Conditioning: 4 Rounds for time: Run 400, 12 GHD Sit-Ups, 9 Squat Snatches (95/65), 6 Muscle-Ups.

Monday:

Strength: Front Squats 3x3, Overhead Squats 3x3.

Conditioning: 3 rounds of 4 minutes with 2 minutes rest between rounds of: Run 200, 5x2-Push-Up Burpees, 10 Box Jumps.

Tuesday:

Strength: Band Assisted Good Mornings: 4x6.

Conditioning: Rep rounds of 1,2,3,4,5,6,7,8,9,10 of: KB swings (24/16kg), Goblet Squats (24/16kg), 2xSit-Ups

Wednesday:

Strength and Conditioning: 10 rounds for time of 5 Chest to Bar Pull-Ups, 5 Power Snatches (115/75), 20 DUs.

Thursday:

Strength: Push Press: 8x3.

Conditioning: 4 rounds for time: 15 Wall Ball, Run 400, 12 Ring Dips, 9 Med Ball Sit-Ups.

Friday:

Strength: Bench Press: 6x6.

Conditioning: For time: Row 1k, 3x(15 Band Fronts Squats (Green/Purple), 10 Feet to Bar), 60 OH Walking Lunges.

Monday:

Strength: Front Box Squats: 8 sets of 2 reps.

Conditioning: AMRAP in 14 minutes: 4 HSPU, 8 KB swings, 24 DUs.

Tuesday:

Strength: Sumo Deadlift (Band Resist): 12 sets of 1 rep.

Conditioning: 21 Power Snatch (95/65), 21 Ring Dips, Run 400, 15 Power Snatch, 15 Ring Dips, Run 400, 9 Power Snatch, 9 Ring Dips, Run 400

Wednesday:

Strength and Conditioning: Triple Alternating Tabata: Wall Ball (20/14), Burpees and Sit-Ups.

Thursday:

Strength: Shoulder Press: 8x3.

Conditioning: For time: Row 1k, then 3 rounds of 30 Box Jumps and 20 Pull-Ups. 

Friday:

Strength and Conditioning: AMRAP in 20 minutes: Run 400, 10 Power Cleans (155/105), 15 Reverse Burpees, 20 Push-Ups.

Monday: Strength: Thrusters: advanced:3,3,2,2,1,1, beginner:3,3,3,3,3. Conditioning: rep rounds of 10,9,8,7,6,5,4,3,2,1 of burpees, air squats, feet to bar. Tuesday: Strength: Band resisted Deadlift: advanced:3,3,2,2,1,1, beginner:3,3,3,3,3. Conditioning: row 1500, run 800 , 100 double unders. Wednesday: Strength and Conditioning: "DT" 9 DLs, 6 hang cleans, 3 push jerks (155/105). Thursday: Strength: bench press: advanced:3,3,2,2,1,1, beginner:5,5,5,5,5. Conditioning: triple alternating tabata of ring dips, pull ups and kb swings. Friday: Best suggestion will be made the workout. Email me your ideas. Friday:

Tuesday: 

Strength: Band Assisted DL.

Conditioning: 5 rounds for time:12 Hip Extensions, 9 Box Jumps, 6 F2B, 3 HSPU.

Extra Bodybuilding: reps of 5,4,3,2,1 of Chin-Ups (weighted if possible) and Single Arm Bicep Curls.

Wednesday:

Strength: Band Assisted Box Squats.

Conditioning: AMRAP in 14 minutes: 2 DL (255/165), Run 200, 10 Burpees. Men 22.5lb vest, Women: 12.5lb vest.

Extra Bodybuilding: Ez-Curl bar Standing OH extensions.

Thursday:

Strength and Conditioning: For time: Row 750, then 1,2,3,4,5,6,7,8,9,10 of Shoulder to Overhead (135/95), Pull-Ups.

Extra Bodybuilding: Band Resisted Crunches on Bench. 3x15.

Friday:

Strength: Bench Press: 9,7,5,3.

Conditioning: 3 rounds for time: 30 sit-ups, 20 Reverse Burpees, 10 Pistols (each leg), Run 400.

Extra: Partner Glute Ham Raises.

Saturday:

Strength and Conditioning: Triple Tabata 8 rounds of: Box Jumps (26"/22"), KB Swings, Ring Dips, Double Unders. Lowest rep round of each exercise scores. 

Extra: 50 Weighted Arm Circles each direction.

Endurance Workouts: (#1) 4x200m sprints, 3x100m sprints, 2x50m sprints (full recovery between efforts). (#2) 10x(sprint 150m, jog 50m, walk 50m).

MONDAY
Strength: 3x (Shoulder Press 5 reps followed by (10 sec rest) then Max Strict pull ups).
Cond: "Fran under Fratigue" - 21, 15, 9 Thrusters (95/65), Pull ups. For Time.

TUESDAY
Strength: Band assisted Good Mornings 20 x 1 rep.
Cond: "Chipper" - 200m Run, 20 tire Flips, 200m Run, 21 KB Swing, 200m Run, 22 Push ups, 200m Run, 23 Burpees. For Time

WEDNESDAY
Skills: Mobility WOD - 5- 10 Mins, Olympic Lifting Skills 15-20 mins with PVC
Cond: AMRAP on the 90 sec every 90 Sec until you miss a lift more than twice - 3 Dead-Lifts(185/125), 2 Clean & Jerks(135/115), 1 Snatch (95/65)

THURSDAY
Strength: Over-Head Squats 5 x 3 reps
Cond: "Annie" - 50,40,30,20,10 Double Unders, Sit-ups for Time.

FRIDAY
Strength: Band Assisted Bench Press 7 x 3 reps
Cond: AMRAP 15 mins - 3 ring Dips, 3 Pull-ups, 3 push-ups, 20 OH Walking Lunge (45/25)

Monday:

Strength: Deadlift from 2" Platform.: 5 sets of 3 reps. 5 sets of HSPU.

Conditioning: Double Alternating Tabata Ring Dips and KB Swings (32/24kg). 8 rounds. rest. Inverse Tabata (10 seconds on, 20seconds off) Power Cleans. 155/105

Tuesday: 

Strength and Conditioning: Run 800, 3x(10 Pull-Up/F2B Complex, 10 Burpee/Reverse Burpee Complex), Run 800. Men 25lb/Women 15lb Vest (for Run Only).

Wednesday: 

Strength: Push Press: Adv: 5 sets of 3 resp. Beg: 5 sets of 5 reps.

Conditioning: AMRAP in 14 Minutes: 7 Snatch Balances (95/65), 7 OH Squats (95/65), Run 200m.

Monday:

Strength: Shoulder Press: Reps to failure 2x @ 2/3 Bodyweight for Men and 1/2 Bodyweight for Women.

Conditioning: AMRAP in 9 minutes of: 1 Power Snatch (115/75), 1 Hand Release Push-Up, 2 Power Snatch, 2 Hand Release Push-Up, 3 and 3 and so on.

Tuesday:

Strength: Deadlift: 20x1 Dynamic Method. Band Resist.

Conditioning: Fran but 20 seconds on and 20 seconds off.

Wednesday:

Strength: Weighted Pull-Ups: 5 sets of 3-5 reps.

Conditioning: 2 Rounds for time: Run 800, 17 Reverse Burpee Box Jumps, 51 Double Unders.

Thursday:

Strength: Front Squats 4 sets of 6-8 reps.

Conditioning: For time: Row 1K, then 2x(20 pull-ups, 30 pushups, 40 situps, 50 jump squats).

Friday:

Strength: Box Squats: Adv: 12x2, Beg: 6x4.

Conditioning: "Isabel" - 30 Snatches (135/95). If scaled, must do same amount of total weight, so 10% less weight=10% more reps.

Saturday:

Team Workout: TBA.

Monday: 

Strength and Conditioning: AMRAP in 16 Minutes: 4 Hanging Squat Cleans (115/75), 8 push-ups (hand release), 12 sit-ups.

Tuesday: 

Strength and Conditioning: 4 rounds for time: Run 400, 15 Pull-Ups, 15 Push Press (115/75), 15 KB Swings (24/16).

Wednesday:

Strength: Sumo-Dead Lift: 5x3.

Conditioning: For Time: Row 1k, 50 Wall Ball, 100 DUs. 

Thursday: 

Strength: Bench Press: 9,7,5,3. 

Conditioning: 3 rounds for time: 20 OH Walking Lunges (45/25), 20 Burpees, 20 Box Jumps.

Friday: 

Strength: Box Squats: Adv: 3,3,3,3,3. Beg: 5,5,5,5,5.

Conditioning: 21,15,9: Feet to Bar, OH squats (115/75).

Saturday: 

Comlete For time 300 DUs. 1 DL every 60 seconds @ 315/225. Less than RX do 2 reps. Less than half of RX do 3 reps.

Monday:

Strength and Conditioning: AMRAP in 5 min, 4 min, 3 min, 2 min, 1 min (1 minute rest between rounds) of: 7 Thrusters (95/65), 7 Feet to Bar, 7 Med Ball Sit-Ups.

Tuesday:

Strength: Bench Press: 5,5,3,3,1,1.

Conditioning: 4 rounds for time: 5 HSPU, 10 Power Cleans (155/95), Run 400.

Wednesday: 

Strength: OH Squat: 5,5,5. Front Squat: 5,5,5.

Conditioning: 3 rounds for time: 25 Burpees, 50 DUs, 25 Walking Lunges.

Thursday: 

Strength: Dead Lift: 5,4,3,2,1.

Conditioning: Row 500x3 (full recovery between efforts).

Friday: 

Strength: Box Squats: 9,7,5,3. 

Conditioning: AMRAP in 18 min of: 5 C2B Pull-Ups, 10 Squat Clean and Thruster (75/45), 15 Box Jumps. You will run 800 to begin the workout. You will only run once.

Monday:

Strength and Conditioning: For time: Rep Rounds of 21,15,9 of SDLHP (95/65) and Hand Release Push-Ups immediately followed by rep rounds of 21,15,9 of Wall Ball (20/14) and Pull-Ups.

Tuesday:

Strength: Shoulder Press: 5,5,5. Push Press: 3,3,3. Push Jerk: 1,1,1.

Conditioning: AMRAP in 16 Minutes: Run 400, 15 Box Jumps, 12 KB Swings (24/16kg).

Wednesday:

Strength: Box Squats: 2,2,2,2,2,2,2,2,2,2 (10x2).

Conditioning: 1,2,3,4,5,6,7,8,9,10 of Air Squat/F2B Complex and Sit-Up/Reverse Burpee Complex.

Thursday:

Strength: Weighted and Seated Box Jumps. 3,3,3,3,3,3,3,3 (8x3).

Conditioning: For time: Row 1k, 3x(5 Push Press (115/75), 10 OH Walking Lunges (45/25), 20 DUs), Run 800.

Friday (NO 9:30am CLASS TODAY):

Strength: Band Resist Sumo Deadlift 20x1.

Conditioning: Triple Alternating Tabata 8 rounds: Pull-Ups, Ring Dips, Hang Cleans (115/75).

 

Monday: 

Strength: Push Press: 8 set of 3 reps.

Conditioning: For time rep rounds of 21,15,9 of Feet to Bar, OH walking Lunges (45/25), OH Squats (75/45).

Tuesday:

Strength: Deadlift w/ Bands: 20 sets of 1 rep.

Conditioning: Alternating Tabata: Box Jumps (24/20"), Push-Ups, KB Swings (32/24kg).

Wednesday: 

Strength: Make up strength from Monday or Tuesday.

Conditioning: 3 rounds of Row 500, Run 400 and 50 Double Unders. Full recovery between rounds.

Thursday:

Strength: Front Squat 5x5.

Conditioning: AMRAP in 12 minutes: 15 Jumping OH Squats (PVC), 10 Pull-Ups.

Friday: 

Strength: Power Snatch: 5 sets of 3 reps.

Conditioning: 5 rounds for time of 6 Ring Dips, 10 Burpees, 14 med ball Sit-Ups (14/8lbs).

Monday:

Strength: Box: Squats: 12 sets of 2 reps (10x2) @ 60% of perceived max. Adv: Band Resist. Rope Climb; 5 ascents.

Conditioning: 4 rounds for time: 10 Ring Dips, 20 Goblet Squat (24/16kg) and Step-Ups, 40 DUs.

Tuesday:

Strength: Bench Press: 4 sets of 10 Bench Press.

Conditioning:8 Alternating Rounds of 30 seconds on 30 seconds off of: Burpee/Clean and Jerk Complex (115/75), Pull-Up/Feet to Bar Complex.

Wednesday: 

Strength and Skill: Snatch Grip Deadlift: 12 Sets of 1 rep @ 60% of Perceived max. Muscle-Up progression.

Conditioning: Run 400, 20 Reverse Burpees, Run 800, 40 Box Jumps, Run 800, 20 Turkish-Get-ups (35/20lbs), Run 400.

Thursday: AMRAP in 9 Minutes: 6 Front Squats (95/65), 8 KB Swings (24/16kg), 10 Sit-Ups. Rest. AMRAP in 6 Minutes Row for Meters.

Friday: 

Strength and Conditioning: For time: 75 Pull-Ups and 100 Push-Ups. 2 Deadlifts (275/165) every 90 Seconds.

We will now be posting the workouts for the entire week at the beginning of the week. Extra warm-up shall be programmed daily. Subject to minor alterations.

Tuesday:

Strength: Power Snatch: 3,3,3,1,1,1.

Conditioning: Run 800, 30 Push-Ups, 30 OH Walking Lunges, 30 Back Squat Thrusters (45/35), Run 400.

Wednesday:

Strength: Box Squats: 5,5,5,5,5.

Conditioning: Alternating Tabata: Double Dumbbell Ground to Overhead (40/20), Reverse Burpees, Air Squats, Sit-Ups.

Thursday: 

Strength: Deadlift from 2" platform with bands: 20 sets of 1 rep.

Conditioning: Row 1000m, immediately followed by rep rounds of 5,10,15,10,5 of Hang Cleans and Burpees.

Friday: 

Strength: Shoulder Press: 3,3,3,3,3,3,3,3 (8 sets of 3 reps).

Conditioning: rep rounds of: 1,2,3,4,5,6,7,8,9,10 of Wall Ball, Ring Dips and Feet to Bar. 

Extra Warm-Up: Run 400, 16 Turkish Get-Ups, 10 Push-Ups, Row 500.

Strength and Conditioning: AMRAP in 12 minutes of 5 Ring Dips, 10 Wall Ball, 15 Sit-Ups. 

Aux: Tabata Superman Rocks and Dolphins. 

Extra Warm-Up: Bear Crawl, 100 Single Unders, OH Walking Lunges 45/25.

Strength: Band Assisted Bent Leg Good Mornings.

Conditioning: 2 rounds for time: Run 200y Backward, Run 200y Forward, 35 Burpee Air Squat Complexes. Men 20lb Vest, Women 12.5lb Vest.

Aux: Ask Jordan for something to do.

Extra Warm-Up: 15 Hollow Body Rocks, 15 Superman Rocks, 5xMax Time Handstand Holds (Free Standing or Against Wall).

Strength and Conditioning: AMRAP in 15 Minutes: Weighted Carry 25ft, 5 burpees.

Strength: Push Jerk: 3,3,3,3,3.

Conditioning: Row 1k. Rest. For time, rep rounds of 10,9,8,7,6,5,4,3,2,1 of Box Jumps, KB Swings (32/16kg), Sit-Ups.

 

Extra Warm-Up: 3x10 Alternating Side Squats and 40 DUs.

Strength: Hang Cleans: 5,5,5 @ same weight of Max Thruster.

Conditioning: 3 rounds for time of: 50 Wall Ball (20/14), 25 KTE, 10 DL (135/85).

Extra Warm-Up: Row 2min, 15 Seated Box Jumps, 15 Push-Ups.

Strength and Conditioning: 1 rep max Thruster, Run 800y, rest, 40 seconds max reps thruster (1/2 weight of one rep max thruster), rest, Run 800y, rest, 80 seconds max rep thruster (1/4 weight of one rep max thruster), rest, Strict Push-Ups for time: Men: 80, Women: 40.

Extra Warm-Up: Run 400, 10 Full Snatches, Foam Roll Quads.

Strength and Conditioning: 5 rounds for time: 2 Deadlifts (315/205), 12 F2B, 24 OH Walking Lunges (45/25).

Extra Warm-Up: 3x(10 Flying Plank, 5 Single leg alternating push-up).

Strength and Conditioning: 3 rounds for time: Run 400, 15 Reverse Burpee Box Jumps. Men: 25lb vest, Women: 15lb vest.

Aux: Your Choice

Extra Warm-Up: Row 500, 10 Turkish Get-Ups, 10 Paralette Jump Throughs.

Strength and Conditioning: AMRAP in 12 minutes: 9 SDLHP (95/65), 9 Shoulder to Overhead (95/65), 9 Sit-Ups0.

Aux: TBA

Extra Warm-Up: TBA

Strength: 9,7,5,3 Front Squat.

Conditioning: 21 Pull-Ups, 21 Burpees, Run 400, 15 Pull-Ups, 15 Burpees, Run 400, 9 Pull-Ups, 9 Burpees, Run 400.

Aux: TBA.

Extra Warm-Up: Row 2min, 10 OH Squats, 10 Push-Ups.

Strength and Conditioning: 4 rounds of: 1 minute Power Cleans (115/75), 1 minute Wall Ball (20/14), 1 minute Feet to Bar, 1 minute rest.

Extra Warm-Up: 2 Rounds of Cyndi (5 pull-ups, 10 push-ups, 15 squats).

Strength: Shoulder Press: 7,5,3.

Conditioning: Row 500m X 3 (rest as desired).

Aux: 50 Hollow Body Rocks.

For Time: 

-100 DUs

-40 Thrusters (75/45)

-40 Box Jumps

-40 Burpee Pull-Ups

-40 Sit-Ups

-Run 800