weekly

Week of 2019.07.22 - 2019.07.27

MONDAY

3 supersets of:
A1. Strict press, 10 reps at 50% of 1-rep max
A2. Handstand push-up, max reps unbroken or 10-15 reps scaled

As many rounds and reps as possible in 15 minutes of:
40 double-unders
20 single-dumbbell hang power clean and jerks
40 double-unders
Rowing for calories (20 cal / 15 cal)

TUESDAY

5 rounds for time:
400-meter run
20 single-dumbbell (held or racked any way) walking lunges
10 toes-to-bars

2 sets of:
Ring plank, 1 minute
Left side plank, 30 seconds
Right side plank, 30 seconds

WEDNESDAY

Deadlift: 5 x 5 reps at 70-75% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 burpee box jumps
10 pull-ups

THURSDAY

Thruster: build to a heavy set of 3 reps from the rack (6 sets minimum)

For time:
15 power cleans (135 / 95 lb)
20-calorie row
10 power cleans (185 / 125 lb)
20-calorie row
5 power cleans (225 / 155 lb)
20-calorie row

FRIDAY

Turkish get-up: 8 reps per side

Every minute on the minute for 20 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – rope climb, 40 seconds
Minute 3 – wall walk, 40 seconds
Minute 4 – double-kettlebell overhead hold, 40 seconds

SATURDAY

With a partner, complete for time:
200 alternating dumbbell snatches (50 / 35 lb)
200 single-dumbbell goblet squats (50 / 35 lb)
200 double-dumbbell bench presses (50 / 35 lb)
200 double-dumbbell bent-over rows (50 / 35 lb)

One partner runs 200 meters while the other partner completes reps; alternate after each 200-meter run.

Time cap: 40 minutes

Week of 2019.07.15 - 2019.07.20

MONDAY

Squat clean: build to a heavy single rep over 15 minutes

For time – 10 reps of the following complex:
3 power cleans + 3 front squats + 3 shoulder-to-overheads
• Perform the full complex unbroken for each rep
• Rx load: 135 lb / 95 lb

TUESDAY

6 rounds for time:
400-meter run
12 toes-to-bars
12 hand-release push-ups

3 sets of:
40 med ball Russian twists
30-second hollow body hold

WEDNESDAY

3 rounds for time:
20 power snatches (75 lb / 55 lb)
10 handstand push-ups

Rest 3 minutes, then 3 rounds for time:
20 American-style kettlebell swings
20-calorie row

With a partner, walking together and handing off load as needed:
800-meter double-kettlebell farmer’s carry

THURSDAY

3 supersets of:
A1. Double-kettlebell deadlift, 10 reps
A2. Kettlebell front-rack walking lunge, 50 feet

Every minute on the minute for 18 minutes:
Minute 1 – thrusters (45/35), 45 seconds
Minute 2 – burpee pull-ups, 45 seconds
Minute 3 – double-unders or double-unders practice, 45 seconds

FRIDAY

Bench press: 10-8-6-4-2 reps
• Increase load each set
• After each set, perform 12 kettlebell goblet squats and 12 weighted step-ups

For time:
1000-meter row

Rest 4 minutes, then for time:
500-meter row

SATURDAY

For total time –

50-calorie row buy-in

3 rounds of:
15 burpees over barbell
15 deadlifts (225 lb / 155 lb)
15 box jumps

1-mile run cash-out

Week of 2019.07.08 - 2019.07.013

MONDAY

Push jerk: 6 x 3 reps, building to a heavy set

12-9-6 reps for time:
Power clean (185 lb / 125 lb; scaled to a heavy load)
Burpees over barbell

TUESDAY

Back squat – 5 x 3 reps with a 3-second pause in bottom position

5 rounds for total reps:
Burpees, 20 seconds
Rest, 10 seconds
Toes-to-bars, 20 seconds
Rest, 10 seconds
Double-unders, 20 seconds
Rest, 10 seconds

WEDNESDAY

With a 30-minute running clock, complete:
1600-meter row
1-mile run
50 single-dumbbell power clean-and-jerk (50 lb / 35 lb)
Air squat to box jump, max reps in remaining time

THURSDAY

Bench press: 4 x 6 reps, building to heavy set 

5 rounds for time:
16 kettlebell swings
16 goblet forward lunges
100-meter single-kettlebell farmer’s carry

FRIDAY

3 supersets of:
A1. Romanian deadlift, 10 reps at 40% of deadlift 1-rep max
A2. High box jump, 10 reps

As many rounds and reps as possible in 12 minutes of:
4 man-makers
200-meter run

SATURDAY

For time:
100 wall ball shots
50 dumbbell snatches (50 lb / 35 lb)

Rest 3 minutes, then …

30-20-10 reps for time:
Rowing for calories
Burpees
Ring rows

Week of 2019.07.01 - 2019.07.06

MONDAY

Back squat: 3 x 5 reps at 70% of 1-rep max

27-21-15-9 reps for time:
Wall ball shots
Box jumps
200-meter run after each round

TUESDAY

Every 5 minutes for 5 rounds (25 minutes total):
50 double-unders
25 kettlebell swings (53 lb / 35 lb)
25 kettlebell sumo deadlifts
10 burpees to a 6-inch target

Ring plank: 3 x 45 seconds

WEDNESDAY

4 supersets of:
A1. Bench press, 5 reps (as heavy as possible)
A2. Weighted pull-up, 5 reps

4 rounds for time:
10 double-dumbbell power clean and jerks (53 lb / 35 lb)
15 ring rows

THURSDAY

Closed for Independence Day

FRIDAY

Push press: 3 x 5 reps at a heavy load

With a partner, complete for time:
150-calorie row
150 single-arm alternating dumbbell devil presses (50 / 35 lb)

SATURDAY

2 rounds for time:
400-meter run
20 toes-to-bars
400-meter run
20 chest-to-bar pull-ups
400-meter run
20 burpees

Week of 2019.06.24 - 2019.06.29

MONDAY

Barbell complex, 10 x 1 rep on the minute at a heavy working load:
hang squat clean + thruster + push jerk

“Dumbbell Fran”
21-15-9 reps for time of:
Dumbbell thrusters (50 lb / 35 lb)
Pull-ups

TUESDAY

27-21-15-9 reps for time:
Rowing for calories
American-style kettlebell swings (53 lb / 35 lb)
Box jumps

2 sets of:
Ring plank, 45 seconds
Side plank, 30 seconds per side

WEDNESDAY

Push press: 3 x 7 reps at a moderate load

Every minute on the minute for 10 minutes:
Even minutes – row for calories (18 cal / 13 cal)
Odd minutes – deadlift, 5 reps (275 lb / 185 lb, or 50-60% of 1-rep max)

THURSDAY

Bench press: 3 x 10 reps at 70% of 1-rep max

For time:
400-meter run
21 front squats (135 lb / 95 lb)
21 burpee chest-to-bar pull-ups
400-meter run
15 front squats
15 burpee chest-to-bar pull-ups
400-meter run
9 front squats
9 burpee chest-to-bar pull-ups

FRIDAY

Power snatch: build to heavy double

Every 5 minutes for 4 rounds (20 minutes total):
Row for calories (20 cal / 15 cal)
30 air squats
7 power snatches (115 lb / 80 lb)

SATURDAY

For total time, with no rest between workouts –

3 rounds of:
15 power cleans (115 lb / 80 lb)
20 push-ups

2 rounds of:
Rowing for calories (27 cal / 21 cal)
75 double-unders

1-mile run

Week of 2019.06.17 - 2019.06.22

MONDAY

Clean complex, 6 x 1 rep of:
Pause power clean + pause hang power clean (2-second pause at knee-level)

3 rounds for time:
15 hang squat cleans (135 lb / 95 lb)
15 lateral burpees over barbell

TUESDAY

Strict press: 3 x 10 reps at 60% of 1-rep max

For time:
1000-meter row
30 devil presses (50 lb / 35 lb)
1-mile run

WEDNESDAY

For time:
40-calorie row
40 box jumps
40 toes-to-bars
40 power snatches (75 lb / 55 lb)
40 thrusters (75 lb / 55 lb)
40-calorie row

THURSDAY

Back squat: 5 x 2 reps at 65-75% of 1-rep max with a 73X1 tempo*
* 7-second descent; 3-second pause at the bottom; explosive ascent; 1-second pause at the top

3 rounds for time:
800-meter run
30 kettlebell swings
30 wall ball shots

FRIDAY

Deadlift: build to a heavy triple
• Reset and pause 5 seconds between reps

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (225 lb / 155 lb)
20 double-unders after every set of deadlifts

SATURDAY

6 rounds for time:
Row for calories (20 cal / 15 cal) or run 200 meters*
10 pull-ups
10 hand-release push-ups
100-meter farmer’s carry
* Alternate row and run each round.

Week of 2019.06.10 - 2019.06.15

MONDAY

Deadlift: 5 x 5 reps with a 3-1-3-1 tempo* at 60-65% of 1-rep max
* 3-second descent; 1-second pause at the bottom; 3-second ascent; 1-second pause at the top

5 rounds for time:
20-calorie row
10 clean-and-jerks (75 lb / 55 lb)
2 rope climbs

TUESDAY

Back squat: 4 x 4 reps at 80-85% of 1-rep max

With a partner, for time:
200 wall ball shots
Begin with a 200-meter run together, and complete a 200-meter run together every 3 minutes.

WEDNESDAY

5 superset of:
A1. Bench press, 5 reps with a 21X1 tempo* (moderate to heavy load)
A2. Ring row static hold, 30 seconds
* 2-second descent; 1-second pause at the bottom; explosive ascent; 1-second pause at the top

Every minute on the minute for 12 minutes:
Minute 1 – hand-release push-ups, 40 seconds
Minute 2 – hollow body hold, 40 seconds
Minute 3 – battle rope, 40 seconds

THURSDAY

“Helen”
Three rounds for time:
400-meter run
21 kettlebell swings (53 lb / 35 lb)
12 pull-ups

Rest 3 minutes, then …

"Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

FRIDAY

For time:
27 deadlifts (75 lb / 55 lb)
27 overhead squats
27 lateral burpees-over-barbell
21 deadlifts (95 lb / 65 lb)
21 overhead squats
21 lateral burpees-over-barbell
15 deadlifts (115 lb / 80 lb)
15 overhead squats
15 lateral burpees over barbell

SATURDAY

Every 6 minutes for 5 rounds (30 minutes total):
Row for calories (25 cal / 20 cal)
200-meter run
20 alternating dumbbell snatches
20 alternating dumbbell lunges

Week of 2019.06.03 - 2019.06.08

MONDAY

Front squat: 3 x 6 reps at 75-80% of 1-rep max

3 rounds for reps:
1 minute burpees to plate, max reps
1 minute rest
1 minute kettlebell swings, max reps
1 minute rest
1 minute AbMat sit-ups, max reps
1 minute rest

TUESDAY

For time –

400-meter run buy-in

5 rounds of:
12 pull-ups
9 power cleans (95 lb / 65 lb)
6 hand-release push-ups

400-meter run cash-out

WEDNESDAY

“Fight Gone Bad”

3 rounds for reps:
1 minute of wall ball shots (20 lb / 14 lb)
1 minute of sumo deadlift high-pulls (75 lb / 55 lb)
1 minute of box jumps (20")
1 minute of push presses (75 lb / 55 lb)
1 minute of rowing for calories
1 minute of rest

THURSDAY

Snatch technique: 10 x 3 reps on the minute (light to moderate load)

As many rounds and reps as possible in 5 minutes of:
10 dumbbell hang squat cleans
30 double-unders

Rest 3 minutes, then repeat.

FRIDAY

Overhead squat: 5 x 5 reps (as heavy as possible)
Substitute with back squats if you have mobility issues or an injury.

Every minute on the minute for 12 minutes:
Minute 1 – kettlebell deadlift, 12 reps
Minute 2 – ring support hold (20-sec top position; 10-second rest; 20-sec bottom position; 10-sec rest)
Minute 3 – front plank hold, 40 seconds

SATURDAY

With a partner, complete for time:
60-calorie row
60 box jump-overs
60 thrusters
60 burpees to a 6-inch target
60 thrusters
60 box jump-overs
60-calorie row

Week of 2019.05.27 - 2019.06.01

MONDAY

“Murph”

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-pound vest or body armor, wear it.

TUESDAY

As many rounds and reps as possible in 16 minutes of:
16 alternating dumbbell snatches (50 lb / 35 lb)
16 toes-to-bars
30 double-unders

With a partner, complete:
6 x 45-second single-kettlebell overhead hold (3 holds per side)
Front plank while partner performs overhead hold

WEDNESDAY

Clean complex: 3 deadlifts + 1 power clean + 1 hang power clean; build to a heavy rep of the complex

5 rounds for time:
20 single-dumbbell hang clean-and-jerks (10 reps per side)
12 burpees
20 alternating dumbbell lunges (10 reps per side)

THURSDAY

4 rounds, each for time, of:
500-meter row
25 wall ball shots (20 lb / 14 lb)
200-meter run
Rest 3 minutes between rounds; your score is your slowest round.

FRIDAY

Deadlift: 6 x 3 reps at 70-80% of 1-rep max

With a partner, complete 10 rounds total of:
100-meter single-arm farmer’s carry
10 kettlebell swings
10 goblet squats
Alternate partners after each full round.

SATURDAY

With a partner, complete for time:

100-calorie row
Hollow body hold while partner works

100 barbell push presses (65 lb / 45 lb)
Medicine ball overhead hold while partner works

100 box jumps
Wall sit while partner works

100 burpees
Barbell front-rack hold while partner works

Week of 2019.05.20 - 2019.05.25

MONDAY

Back squat: 5 x 5 reps at 75% of 1-rep max

4 rounds for time:
25 kettlebell swings
15 ring rows

TUESDAY

For time:
1000-meter row
30 alternating dumbbell snatches
15 burpee box jump-overs
20 alternating dumbbell snatches
10 burpee box jump-overs
10 alternating dumbbell snatches
5 burpee box jump-overs
1-mile run

WEDNESDAY

5 rounds for time:
200-meter run
15 wall ball shots

Rest 3 minutes, then –

5 rounds for time:
200-meter run
10 toes-to-bars

Rest 3 minutes, then –

Every minute on the minute for 7 minutes:
3 wall walks

THURSDAY

Push press: 4 x 4 reps (as heavy as possible)

15-12-9 reps for time:
Devil presses
Chest-to-bar pull-ups
Double-dumbbell front squats (50 lb / 35 lb)

FRIDAY

Every minute on the minute for 10 minutes:
3 hang power snatches

For time:
50 AbMat sit-ups
25 hand-release push-ups
40 AbMat sit-ups
20 hand-release push-ups
30 AbMat sit-ups
15 hand-release push-ups
20 AbMat sit-ups
10 hand-release push-ups
10 AbMat sit-ups
5 hand-release push-ups

SATURDAY

With a 5-minute running clock, complete:
35-calorie row
Max reps of thrusters in remaining time (95 lb / 65 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
30-calorie row
Max reps of hang squat cleans in remaining time (135 lb / 95 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
25-calorie row
Max reps of deadlifts in remaining time (185 lb / 125 lb)