weekly

Week of 2019.09.16 - 2019.09.21

MONDAY

Power snatch: within a 15-minute window, find a heavy rep

10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-dumbbell power cleans
1 rope climb or 1 to 2 muscle-ups between rounds

TUESDAY

Back squat: 4 x 3 reps at 85% of 1-rep max

For time:
100 double-unders
5 rounds of “Cindy”:
• 5 pull-ups
• 10 push-ups
• 15 air squats
75 double-unders
5 rounds of “Cindy”:
• 5 pull-ups
• 10 push-ups
• 15 air squats
50 double-unders

WEDNESDAY

Complete 6 rounds for total reps, with 2 minutes per round and 1 minute of rest between rounds:

Rounds 1/3/5 –
Row for calories (20 cal / 15 cal with a 1:15 cap)
Shoulder-to-overheads (95 lb / 65 lb), max reps in remaining time

Rounds 2/4/6 – 
Row for calories (20 cal / 15 cal with a 1:15 cap)
Front squats (95 lb / 65 lb), max reps in remaining time

Followed by …

4 rounds of:
20-second hollow body hold
10-second rest
20-second arch body hold
10-second rest

THURSDAY

4 supersets of:
A1. Bench press, 6 reps
A2. Barbell Pendlay row, 10 reps

4 rounds for time
10 deadlifts (185 lb / 125 lb)
10 box jumps

FRIDAY

Thruster: build to a heavy set of 5 reps

As many rounds and reps as possible in 7 minutes of:
3 thrusters (95 lb / 65 lb)
3 lateral burpees over barbell
6 thrusters
6 lateral burpees over barbell
9 thrusters
9 lateral burpees over barbell
… etc., incrementing both movement by 3 reps each round

Ring plank: 3 x 1 minute

SATURDAY

Turkish get-up: 10 reps at working weight

6 rounds for time:
12 alternating dumbbell snatches
12 alternating dumbbell step-ups
20 AbMat sit-ups

Week of 2019.09.09 - 2019.09.14

MONDAY

Barbell weighted step-ups: 4 x 8 reps per side

With a partner, complete 50-40-30-20 reps of:
Rowing for calories
Thrusters (95 lb / 65 lb)
During row, non-working partner holds barbell overhead; during thrusters, non-working partner holds front plank.

TUESDAY

Clean complex: 1 power clean + 1 hang squat clean
Find a heavy set, working up over a minimum of 6 sets

3 rounds for time:
15 hang power cleans (115 lb / 80 lb)
15 lateral burpees over barbell

WEDNESDAY

As many rounds and reps as possible in 7 minutes of:
12 wall ball shots
12 kettlebell swings
35 double-unders

Rest 3 minutes, then repeat the workout

4 supersets of:
A1. Deadlift static hold, 45 seconds
A2. Weighted wall sit, 45 seconds

THURSDAY

Snatch complex for technique: 1 power or squat snatch + 1 hang power or squat snatch, 6 sets at a moderate load

For time:
100-foot plate-overhead lunge
5 rope climbs (legless if possible)
100-foot plate-overhead lunge
4 rope climbs
100-foot plate-overhead lunge
3 rope climbs
100-foot plate-overhead lunge
2 rope climbs
100-foot plate-overhead lunge
1 rope climbs
100-foot plate-overhead lunge

FRIDAY

Push press: build to a heavy triple, then complete 2 x 6 to 8 reps at 80% of heavy triple load

For time:
50-calorie row buy-in
5 rounds of
• 2 power cleans
• 2 push jerks
• 5 front squats
• 10 pull-ups
• 10 handstand push-ups

SATURDAY

With a partner, complete for time:
1-mile run buy-in
10 rounds of
• 16 burpee box jump-overs
• 16 deadlifts (225 lb / 155 lb)
1000-meter row cash-out
Partners complete the run together; alternate other movements as desired.

Week of 2019.09.02 - 2019.09.07

MONDAY

Closed for Labor Day

TUESDAY

Back squat: 4 x 5 reps at 70%-75%-80%-85% of 1-rep max

42 alternating dumbbell snatches
21 burpees over dumbbell
30 alternating dumbbell snatches
15 burpees over dumbbell
18 alternating dumbbell snatches
9 burpees over dumbbell

WEDNESDAY

As many rounds and reps as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 air squats

Rest 3 minutes, then …

As many rounds and reps as possible in 10 minutes of:
5 chest-to-bar pull-ups
10 hand-release push-ups
15 wall ball shots

Double-kettlebell front rack hold: 3 x 45 seconds

THURSDAY

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

Every minute on the minute for 12 minutes:
Minute 1 – barbell ground-to-overhead, 45 seconds (75 lb / 55 lb)
Minute 2 – battle rope, 40 seconds
Minute 3 – waiter’s carry, 150 feet (alternate sides halfway)

FRIDAY

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
12 front squats (75 lb / 55 lb)
6 burpee box jumps (24” / 20”)

Rest 3 minutes, then …

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
8 front squats (95 lb / 65 lb)
4 burpee box jumps

Rest 3 minutes, then …

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
4 front squats (115 lb / 80 lb)
2 burpee box jumps

Rest 3 minutes, then …

1 mile run for time

SATURDAY

4 supersets of:
A1. Single-leg kettlebell or dumbbell Romanian deadlift, 8 reps per side
A2. Turkish get-up, 2 reps per side

50-40-30-20-10 reps for time:
Shoulder-to-overheads*
AbMat sit-ups

*Shoulder-to-overhead loads:
Round of 50 – 45 lb / 35 lb
Round of 40 – 65 lb / 45 lb
Round of 30 – 85 lb / 55 lb
Round of 20 – 105 lb / 65 lb
Round of 10 – 125 lb / 75 lb

Week of 2019.08.26 - 2019.08.31

MONDAY

3 supersets of:
A1. Strict press, 10 reps at 65-70% of 1-rep max
A2. Ring row, 20 reps

6 rounds for time:
21 AbMat sit-ups
15 burpees
9 dumbbell push presses (50 lb / 35 lb)

TUESDAY

40-30-20-10 reps for time:
Deadlifts (185 lb / 105 lb)
Pull-ups

Farmer’s carry: 4 x 100 meters

WEDNESDAY

Front squat – 3 sets of:
6 reps at 70% of 1-rep max
2 reps at 80% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 power snatches (75 lb / 55 lb)
10 box jumps (30” / 24”)

THURSDAY

Hang power clean: 10 x 3 reps (build to a moderate/heavy load)

Alternating rounds with a partner, complete as many rounds and reps as possible in 14 minutes of:
8 double-dumbbell power cleans
2 rope climbs

FRIDAY

Barbell step-up: 4 x 12 reps (6 per side)

As many rounds and reps as possible in 15 minutes of:
3 kettlebell swings
3 toes-to-bars
3 wall ball shots
6 kettlebell swings
6 toes-to-bars
6 wall ball shots
9 kettlebell swings
9 toes-to-bars
9 wall ball shots
… etc., incrementing each movement by 3 reps every round

SATURDAY

Every 6 minutes for 5 rounds (30 minutes total):
Row for calories (25 cal / 18 cal)
50 double-unders
16 alternating dumbbell lunges

Week of 2019.08.19 - 2019.08.24

MONDAY

Back squat: 4 x 5 reps at 65%-70%-75%-80% of 1-rep max

30-20-10 reps for time:
Kettlebell swings
Toes-to-bars

TUESDAY

Press complex: 3 push presses + 1 split jerk – build to a heavy load

For time:
42 wall ball shots
21 box jumps
30 wall ball shots
15 box jumps
18 wall ball shots
9 box jump

WEDNESDAY

Deadlift: build to heavy set of 3 reps

“Diane"
21-15-9 reps for time:
Deadlifts (225 lb / 155 lb)
Handstand push-ups

THURSDAY

Power clean: build to a heavy single rep

For time:
50 double-unders
25 med ball cleans
50 AbMat sit-ups
40 double-unders
20 med ball cleans
40 AbMat sit-ups
30 double-unders
15 med ball cleans
30 AbMat sit-ups
20 double-unders
10 med ball cleans
20 AbMat sit-ups
10 double-unders
5 med ball cleans
10 AbMat sit-ups

FRIDAY

4 supersets of:
A1. Bench press, 10 reps
A2. Strict pull-ups, 10 reps

With a partner, complete 5000-meter row for time:
• Alternate on the rower every 250 meters
• Non-rowing partner holds ring plank from 50th to 200th meter of each row interval

SATURDAY

4 supersets of:
A1. Kettlebell front rack step-up, 8 reps per side
A2. Kettlebell single-leg Romanian deadlifts, 8 reps per side
A3. Dumbbell row, 8 reps per side

With a partner, complete 150 burpees for time:
• Non-working partner holds barbell overhead
• Reps only count while partner is in static hold

Week of 2019.08.12 - 2019.08.17

MONDAY

Barbell complex – build to a heavy set of:
1 hang power snatch + 2 power snatches + 3 overhead squats

“Big Helen”
3 rounds for time:
600-meter run
21 kettlebell swings (70 lb / 53 lb)
7 ring muscle-ups (or 15 chest-to-bar pull-ups)

TUESDAY

“DT”
5 rounds for time:
12 deadlifts (155 lb / 105 lb)
9 hang power cleans
6 push jerks

3 supersets of:
A1. AbMat sit-up, 30 reps
A2. Superman hold, 30 seconds

WEDNESDAY

For time:
1-mile run
50 dumbbell snatches
400-meter med ball run
50 wall ball shots
30 single-dumbbell devil presses

THURSDAY

Front squat: build to a heavy set of 3 reps

5 rounds for time:
20-calorie row
7 squat clean thrusters (115 lb / 80 lb)
20 push-ups

FRIDAY

3 super sets of:
A1. Romanian deadlift, 10 reps (moderate weight)
A2. Weighted wall sit, 1 minute

Every minute on the minute for 15 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – double-unders, 40 seconds
Minute 3 – burpees, 40 seconds

SATURDAY

Box squat: 8 x 3 reps at a heavy load to parallel

3 rounds for time:
800-meter run
20 toes-to-bars
20 box jumps

Week of 2019.08.05 - 2019.08.10

MONDAY

Every minute on the minute for 12 minutes, with load at 60% of back squat 1-rep max:
Even minutes – 3 front squats
Odd minutes – 6 back squats

21-15-9 reps for time:
Handstand push-ups (scaled: 5-4-3 wall walks)
Hand-release push-ups

TUESDAY

Every 4 minutes for 5 rounds (20 minutes total):
9 box jump-overs (30” / 24”)
12 dumbbell thrusters (50 lb / 35 lb)
Row for calories (15 cal / 12 cal)

Farmer’s carry: 3 x 200 meters

WEDNESDAY

As many rounds and reps as possible in 30 minutes of:
400-meter run
10 burpees
20 kettlebell swings (53 lb / 35 lb)
20 kettlebell sumo deadlift high pulls
2 rope climbs

THURSDAY

4 supersets of:
A1. Dumbbell step-up, 10 reps
A2. Alternating dumbbell bench press, 10 reps

“Half Cindy”
As many rounds and reps as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 air squats

FRIDAY

For time:

50-calorie row

100 double-unders
45 AbMat sit-ups

75 double-unders
35 AbMat sit-ups

50 double-unders
25 AbMat sit-ups

25 double-unders
15 AbMat sit-ups

50-calorie row

SATURDAY

With a 10-minute running clock, complete:
1-mile run
Max reps clean-and-jerks in remaining time (115 lb / 80 lb)

Rest 3 minutes, then …

With a 7-minute running clock, complete:
800-meter run
Max reps snatch in remaining time (95 lb / 65 lb)

Rest 3 minutes, then …

With a 4-minute running clock, complete:
400-meter run
Max reps thrusters in remaining time (75 lb / 55 lb)

Week of 2019.07.29 - 2019.08.03

MONDAY

Clean complex – 8 sets at working weight of:
1 hang squat clean + 2 front squats

For time:
1000-meter row
60 wall ball shots
150 double-unders

TUESDAY

Every minute on the minute for 32 minutes:
Minute 1 – Run, 200 meters
Minute 2 – Burpee to 6” target, 6 reps
Minute 3 – Box jump, 12 reps
Minute 4 – Hand-release push-up, 10 reps

WEDNESDAY

5 rounds for time:
15 power snatches (75 lb / 55 lb)
15 back squats
15 chest-to-bar pull-ups

THURSDAY

With a partner, complete as many rounds and reps as possible in 8 minutes of:
20 double-dumbbell step-ups
20 toes-to-bars

Rest 2 minutes, then …

With a partner, complete as many rounds and reps as possible in 8 minutes of:
30-calorie row
30 shoulder-to-overheads (115 lb / 80 lb)

Rest 2 minutes, then …

All athletes complete:
1-mile run

FRIDAY

Barbell complex – 5 sets at working weight of:
1 power clean + 1 squat clean thruster + 1 power clean + 1 squat clean thruster

5 rounds for time:
10 dumbbell power cleans (50 lb / 35 lb)
10 lateral burpees-over-dumbbell

SATURDAY

For time:
800-meter run
25 deadlifts (225 lb / 155 lb)
50 AbMat sit-ups
400-meter run
20 deadlifts
40 AbMat sit-ups
200-meter run
15 deadlifts
30 AbMat sit-ups

Weighted plank: 3 x 45 seconds

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