Strength | Endurance | Gymnastics | TRX | Funday
Saturday 62417
Run 5k or row 5k
Friday 62317
3 rounds of:
1 Leg deadlifts 10,8,6 reps each leg
Handstand pushups 10,8,6
Finishers:
10 minutes
Clean and jerk
Thursday 62217
3 Rounds of:
Pistol Squats 10,8,6
Rope ascent
Finisher:
rest 30-60 seconds after each set
10 reps, 8 reps, 6 reps
Clean and squat than Muscle up
Wednesday 62117
Mobility day
Turkish get ups and squat ups with leg crossover for 20 minutes
Endurance:
Row or run for 30 to 45 minutes
Tuesday 62017
Warmup for 10 minutes:
Bent press
KB iron cross
3 Rounds:
Clean complex
Power cleans 4 reps
Hanging cleans 4 reps
10 minutes
Push Jerks
Monday 61917
Pistol squats 4,4,2 reps
Weighted 2 ropes plyo climbs
3 Rounds:
Front squats 4,4,2 reps
Weighted muscle ups 4,4,2
Finisher
21-15-9
Box jumps
Burpees
Saturday 61717
3 Rounds:
Run 400 meters or row 500 meters
21 KB swings
12 Burpees
Friday 61617
3 Rounds:
1 leg deadlifts 5,5,5 reps each leg
Handstand pushups (rings) 5,5,5 reps
3 Rounds:
Clean and push jerk 5,5,5 reps
Thursday 61517
3 Rounds:
Pistol Squats weighted 5,5,5 reps each leg
Weighted rope climbs
3 Rounds:
Front squats 5,5,5 reps
Muscle ups 5,5,5 reps
Wednesday 61417
Mobility day:
20 minutes:
Turkish get ups and squat ups with leg cross over
Skill:
Gymnastics
Tuesday 61317
3 rounds:
1 leg deadlifts 3,3,3 each leg
Ring handstand pushups 3,3,3
3 rounds:
Clean and push jerk
Finisher:
Tabatas 10 minutes:
KB Swings
Monday 61217
3 rounds:
Pistol squats (weighted) 3,3,3
Weighted rope climb
3 rounds:
1 leg TRX front squat 3,3,3 each leg
Rope pullups or muscle ups 3,3,3
Finisher:
Tabatas 10 minutes:
Burpees - ring pushups - air squats
Saturday 61017
Row for 30 minutes or run a 5K
Friday 60917
3 rounds:
Clean and Jerk 10,8,6
Balance squats 10,8,6
3 Rounds:
Bent press 10,8,6
Heavy swings 12,10,8
Thursday 60817
3 Rounds:
Pistol squats: each leg 10,8,6
Rope climb: (weighted)
3 Rounds:
Over head step back lunges: total: 20,18,16
KB snatches 20,18, 16
Wednesday 60716
3-5 rounds of:
Muscle-ups 7
Handstand holds for 30 seconds
Row 300 meters
Tuesday 60617
3 Rounds:
Clean and jerk 12,10,8
1 leg deadlift 12,10,8
3 rounds:
Bent Press 10,8,6 total
Heavy KB 1 or 2arm swings 10,8,6
Monday 60517
3 Rounds:
Weighted rope climbs
Front squats 10,8,6
3 rounds:
Hand plank into rotational KB snatch 12,10,8
Step back lunges (back rack position) 20,18,16
Saturday 60317
3-4 rounds
30 burpees
20 box jumps
10 rope climbs
Friday 60217
Rounds of
Front squats 10,8,6
Pullups (weighted) 10,8,6
Rounds of
Over head lunges 12,10,8
Renegade rows 12,10,8
Wednesday 53117
Row 2000 meters for time
Gymnastics: work on skills
Tuesday 53017
3 rounds
Clean and press 10,8,6
Single leg deadlifts 12,10,8
3 rounds
Seasaw press 12,10,8
Deadlifts 10,8,6
Monday 52917
Pullups (weighted) 10,8,6 reps
Front squats 10,8,6 reps
Renegade rows 12,10,8 reps
Back lunges - KB's rack position 20,18,16 reps
Saturday 52717
Double Kettlebell cleans 10,8,8,6
Bent press 5,3,2,1
Kettlebell snatches 20,18,16
Friday 52617
Deadlifts 5,5,3,3,3,1,1,1,1
Thursday 52517
3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups
Wednesday 52417
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Tuesday 52317
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Monday 52217
Gymnastics day
Skin the cat to Muscle up to forward roll over
Saturday 52017
Turkish Get Ups for 20 minutes
Friday 51917
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Thursday 51817
3-5 rounds for time
12-10-8 reps of each
Burpee - Box jump
Snatch to overhead squat or split squat
Muscle ups
Wednesday 51717
3-5 rounds for time
Row for 500 meters
Strict muscle up to kip muscle up to pullup
Tuesday 51617
5X5
Front squats
Monday 51517
For time:
100-ft. KB overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. KB overhead walking lunge
Sunday 51417
Run 5-10K or row 2000 meters
Saturday 51317
3-5 rounds for time
5 muscle-ups
5 deadlifts or sumo deadlifts
Friday 51217
20 Egg rolls
30 Snatches
row 500 meters
rounds for 20 minutes
Thursday 51117
3-5 rounds for time
10 Snatches
500 meter row
Wednesday 51017
Gymnastics day: work on skills
Tuesday 50917
3-5 rounds for time:
30 double-unders
20 squat cleans
10 muscle-ups
Monday 50817
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50 ft handstand walk
30-second handstand hold
Saturday 50617
Sumo deadlifts 3,3,3,3,3
Friday 50517
50-40-30-20-10 reps for time of:
Wall-ball shots (full squat), 20-lb. ball
Box jumps, 24-in. box
Thursday 50417
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Wednesday 50317
Clean and push jerk 3,3,3,3,3
Tuesday 50217
7 rounds for time of:
Shoulder presses 21 reps
21 KB swings
Monday 50117
21-15-9
Sumo deadlifts
KB snatches
Peg board or rope climb
Saturday 42917
Complete as many rounds as possible in 20 minutes of:
Squat cleans, 10 reps
15 pull-ups
20 box jumps
Friday 42817
21-15-9
Clean and front squat
Push Jerk
3-4 rounds
Row for 45 sec at 100%, row for 3 min and 15 sec at 50%
Thursday 42717
3 Ladders 1,2,3,...
Muscle-ups
Wednesday 42617
10 cleans
10 handstand push-ups
10 cleans
10 push jerks
10 cleans
10 handstand push-ups
Tuesday 42517
Row 30 sec max effort - 50% effort for 1 min 30 sec for 5-6 rounds
Do as many rounds as you can in 20 minutes
1 arm push-ups 5R/5L
False grip pull-ups 10
Pistol squats 10R/10L
Monday 42417
21-15-9 reps for time
Deadlifts
Snatches
Saturday 42217
5 rounds:
5 double KB Thrusters into 5 swings no rest
Rope climb
Friday 42117
Deadlifts 5,3,3,1,1,1
Row for 10 minutes
Thursday 42017
21-15-9 reps for time
KB or DB snatches
Row for calories
Toes to bar
Wednesday 41917
Snatches 3,3,3,3,3
HIIT 4 rounds of 30 seconds work 15 seconds rest
Hanging squat cleans
Tuesday41817
For time:
thrusters, 15 reps
sumo deadlift high pulls, 21 reps
thrusters, 12 reps
sumo deadlift high pulls, 15 reps
thrusters, 9 reps
sumo deadlift high pulls, 9 reps
Monday 41717
3-5 rounds for time
Long cycle: KB clean & Jerk 20 reps
Front squats 6 reps
Rope climb
Saturday 41517
3-5 rounds for time
Run or row 800 meters
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Friday 41417
Deadlifts 3,3,3,3,3
Thursday 41317
5 rounds
10 Back squats
5 Ring muscle-ups
Wednseday 41217
4 rounds for time of:
15 box jumps or 30 step-ups, 36-inch box
Run or row 400 meters
Tuesday 41117
5 rounds for time of:
Clean and jerks, 4 reps - heavy
6 bar or rings muscle-ups
40-ft. handstand walk
Monday 41017
30-20-10 reps for time of:
Kettlebell thrusters
Toes-to-bars
Saturday 40817
Clean and Jerk 3,3,3,3,3
Tuesday 40417
Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Monday 40317
5 rounds for time of:
Run 400 meters
Deadlifts, 21 reps goal 185 lbs for men - 110 lbs for women
Friday 33117
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps
Thursday 33017
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Wednesday 32917
Run 5 km
Tuesday 32817
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute
Monday 32717
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, goal: 155 lb.
Sunday 32617
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Friday 32417
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts goal 225 lbs/155 lbs
55 wall-ball shots goal 20 lb/14 lb
55-calorie row
55 handstand push-ups
Thursday 32317
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
Wednesday
Back squat 3-3-3-3-3 reps
Tuesday 32117
3 rounds for time of:
3 legless rope climbs
6 push jerks, goal 225 lb.
12 deadlifts, goal 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Monday 32017
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses
Saturday 31817
Deadlift 5-5-3-3-3-1-1-1-1 reps
Friday 31717
Getups 12 singles per side
Snatch 100 reps
Goblet squat 5 x 5
Farmer’s walks/ two bells 4 laps of 100 feet
Thursday 31617
4 rounds for time of:
10 ring muscle ups
30 sit-ups
Row 500 meters
Wednesday 31517
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Tuesday 31417
6 chest-to-bar pull-ups
6 squat snatches,
7 chest-to-bar pull-ups
5 squat snatches
8 chest-to-bar pull-ups
4 squat snatches
9 chest-to-bar pull-ups
3 squat snatches
10 chest-to-bar pull-ups
2 squat snatches
11 chest-to-bar pull-ups
1 squat snatch
Monday 31317
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Saturday
Complete as many rounds as possible in 7 minutes of:
135-lb. power cleans, 10 reps
20 push-ups
Friday 31017
Pullup ladder 3, 4, 5, max rep ladder
KB Snatch 100-150 reps in ladder (5, 6, 7, 8, 9 10)
Two hand swings 10 sets of 10
Double kb front squat 5 sets of 5
Leopard Crawls 4 laps of 100 feet
Thursday 30917
5 rounds of:
5 minutes of rowing
5 minutes of rest
Wednesday 30817
Getups 3-5 sets of 3-5 reps
Double bell swings 3-5 sets of 10
Double bell press 3-5 sets of 5
Single leg KB deadlift 3-5 sets of 3/3
Tuesday 30717
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Monday 30617
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
135-lb. push presses, 12 reps
50 double-unders
Saturday 30417
Heavy one arm swings work up to a heavy 10 sets of 10 / 10
Double clean and press (long cycle) 5 sets of 3
Goblet squats 5 sets of 5
Double bell rack walks 4 laps of 100 feet
Friday 30317
Every 15 seconds perform 1 muscle-up
For 20 minutes
Thursday 30217
12-9-6 reps for time
Muscle-ups
Overhead squats
Wednesday 30117
25-20-15-10-5
KB swings
5-10-15-20-25
Wall ball toss
Tuesday 22817
3 rounds for time
30 toes 2 bar
15 clean and jerks
Monday 22717
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Saturday 22517
7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope
Friday 22417
Overhead squat 3-3-3-3-3 reps
Thursday 22317
Cindy 20 minutes
5 pull-ups
10 pushups
15 squats
Wednesday 22217
70 calorie row
50 KB swings
30 handstand pushups
20 sumo dead-lift high-pulls
10 muscle-ups
5 burpees
Tuesday 22117
5 rounds
Push press for 5 reps
Rope climb
Monday 22017
3 rounds
400 meter row
KB swings for 21 reps
pull-ups 12 reps
Saturday 21817
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Friday 21717
Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold
Thursday 21617
10 rounds, each for time, of:
100-meter sprint or 100 meter row - Rest 90 seconds
Wednesday 21517
Warmup:
Jumping Rope: Focus on pushing toes through floor - staying vertical and tight
Overhead squats with PVC pipe
Working sets of 3 - 5 reps each
Snatches
4 rounds for time of:
Power snatches for 20 reps - light
50 double-unders (do not exceed a minute - scale to single unders)
Tuesday 21417
15-12-9 reps
Pullups
Clean and Push jerks
Monday 21317
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 bodyweight)
Bench press (bodyweight)
Clean (3/4 bodyweight)
Saturday 21117
Row 5000 meters
Friday 21017
7x3
Push press: heavy
Thurssday 20917
12-9-6 reps
Cleans medium weight
Muscle-ups
Wednesday 20817
3 rounds for time
800 meter row
10 bench press
20 pull-ups
Tuesday 20717
Diane
21-15-9
Deadlifts 225 lbs
Handstand push-ups
Monday 20617
5x5
Sumo deadlift
Bench press
Sunday 20517
Warmup:
3 rounds
Bent press to a windmill for 5 reps R/L
1 arm KB swings for 10 reps R/L
4 Rounds
1000 meter row
120 second rest
Finisher
Heavy bent press for 1 rep R/L
Saturday 20417
5-5-3-3-1-1-1-1
Hanging cleans
Friday 20317
10 Muscle-ups
20 KB snatches total
20 Pistol squats
30 Toes 2 Bar
40 Cleans (20lb med ball)
50 Burpees
Thursday 20217
Warmup: Dynamic
Butt kicks - High knees - walking lunges - high skips
3 working sets of split squats 5-7 reps each side (deadlift, rack, or overhead grip with DB's or KB's)
10 rounds, each for time, of:
100-meter sprint - Rest 90 seconds
Wednesday 20117
Warmup:
Jumping Rope: Focus on pushing toes through floor - staying vertical and tight
10 Overhead squats with PVC pipe 5 second pause at bottom
Working sets of 3 - 5 reps each
Snatches
3-4 rounds for time of:
Snatches - 20 reps each side
50 double-unders: no longer than a minute
Tuesday 13117
Warmup:
Turkish Get Up for a total 10 reps alternating each side
Row - focus on form for 1000 meters
3-5 rounds for time of:
Row 1,000 meters
60 seconds farmers carry
5 Turkish get-ups right side
5 Turkish get-ups left side
Monday 13017
Warmup:
Front squats with PVC pipe with a 5 second pause at the bottom.
2-3 working sets of each. 5 reps of each
Front squats - push press - hanging hollow rocks
15-12-9 reps for time of:
Toes-to-bars - sacale: knees-to-bars
Wall-ball shots, 20-lb/14-lb ball
75-lb/45-lb thrusters or KB 16-kg-35-lb/12-kg-26-lb
Brace lower abs: big inhale to belly to stand.
Tip: Keep eyes on KB.
Can take the KB anywhere. Challenging!
Windmill: Keep eyes on KB and push hip under bell with a stiff vertical leg (arm side leg).
TRX pikes: activate armpits to reduce shoulder load.
Overhead KB squat is safer than OH barbell squats. Takes a lot of mobility.
Blessed to do sporting events with my athletes.
Deadlifts: Bar must be against shins. Do NOT ROUND back, chest up, hips back.
Most people don't have the flexibility to overhead BB squat.
