Strength | Endurance | Gymnastics | TRX | Funday
Thursday 50318
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills
Wednesday 50218
Warmup: Turkish get ups (option: leg crossover and rollover)
Clean and push jerk for 50 reps for time
Back squats for 50 reps for time
Tuesday 50118
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills:
Monday 43018
Warmup: Turkish get ups (option: leg crossover and rollover)
3-5 rounds for strength:
Bent press for 5 reps
Pullups or chinups (weighted) for 5 reps
Endurance
KB snatches for total of 100 reps
Friday 42718
3 rounds
KB bent press for 5 reps each
21-15-9 reps
KB Clean and push-jerk
Thursday 42618
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Wednesday 42518
Warmup: Turkish get ups (option: leg crossover and rollover)
3 rounds: 21-15-9
Thrusters
Hanging cleans
Tuesday 42418
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Monday 42318
Warmup: Turkish get ups (option: leg crossover and rollover)
5 rounds
5 Back squats ups: 3 second pause at bottom
5 Squat cleans
5 KB snatches each arm
Friday 42018
3 rounds
KB bent press for 5 reps each
21-15-9 reps
KB Clean and push-jerk
Thursday 41918
10 minutes of KB Turkish get-up with leg crossover to overhead squat
5 rounds of
Handstand holds
1 leg pistol squat for single
Wednesday 41818
Warmup: Turkish get ups (option: leg crossover and rollover)
3 rounds: 21-15-9
Thrusters
Hanging cleans
Tuesday 41718
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Monday 41618
Warmup: Turkish get ups (option: leg crossover and rollover)
5 rounds
5 Back squats ups: 3 second pause at bottom
5 Squat cleans
5 KB snatches each arm
Friday 41318
3 rounds
KB bent press for 5 reps each
21-15-9 reps
KB Clean and push-jerk
Thursday 41218
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Wednesday 41118
Warmup: Turkish get ups (option: leg crossover and rollover)
5 rounds:
12 KB cleans
9 KB Front squats
6 Push jerks
Tuesday 41018
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Monday 40918
Warmup: Turkish get ups (option: leg crossover and rollover)
5 rounds
5 Back squats ups: 3 second pause at bottom
5 Squat cleans
5 KB snatches each arm
Tuesday 40318
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Monday 40218
Warmup: Turkish get ups (option: leg crossover and rollover)
Back squats for 5 reps each-3 second pause at bottom
2 KB cleans for 7 reps
Back squats for 5 reps each-3 second pause at bottom
2 KB clean and strict press for 7 reps
Back squats for 5 reps each-3 second pause at bottom
2 KB snatch for 7 reps
Back squats for 5 reps each-3 second pause at bottom
2 KB swings
Back squats for 5 reps each-3 second pause at bottom
Saturday 33118
Gymnastic skills
Friday 33018
3 rounds
KB Push-jerk to over head squats for 5 reps each
21-15-9 reps
KB Clean and push-jerk
Thursday 32918
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Wednesday 32818
Warmup: Turkish get ups (option: leg crossover and rollover)
Strength 3 sets of 5 reps each
Deadlifts
Back Squats
21-15-9 reps
KB snatches
Tuesday 32718
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Monday 32618
Warmup: Turkish get ups (option: leg crossover and rollover)
Strength: 3 sets of 5 reps each
Pistol squats
Weighted pullups
21-15-9 reps
Cleans
Push-jerks
Friday 32318
3-5 rounds of 8-10 reps each
Push jerk to over head squats
Thursday 32218
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Wednesday 32118
Warmup: Turkish get ups (option: leg crossover and rollover)
3-5 rounds of 10-12 reps each
Deadlifts
Snatches
Tuesday 32018
Warmup: KB swings and front levers
5 rounds:
Rope climbs
Monday 31918
Warmup: Turkish get ups (option: leg crossover and rollover)
3-5 rounds of 13-15 reps each
Front squats
Clean and push jerk
Tuesday 31318
Warmup: KB swings and front levers
3 rounds:
Deadlifts 4,4,2 reps
KB cleans 8,8,8 reps
Monday 31218
Warmup: Turkish get ups (option: leg crossover and rollover)
3 rounds
Thrusters 12,9,6 reps
Row 12,9,6 cal
Tuesday 30618
Warmup: KB swings and front levers
3 rounds:
Deadlifts 5,3,1 reps
Cleans 5,3,1 reps
Monday 30518
Warmup: Turkish get ups (option: leg crossover and rollover)
3 rounds of 21-15-9 reps
Thrusters
Toes to bar
Saturday 30318
Gymnastic skills
Friday 30218
Ladders: 1,2,3 reps for 3-5 rounds
KB Bent press - Heavy weight
Pistol squats - Medium weight
Thursday 30118
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Wednesday 22818
Warmup: Turkish get ups (option: leg crossover and rollover)
8 reps on each arm for 10-20 minutes
KB snatches
KB swings
Tuesday 22718
Warmup: KB swings and front levers
3 rounds:
Deadlifts 5,5,5 reps
Cleans 5,5,5 reps
Monday 22618
Warmup: Turkish get ups (option: leg crossover and rollover)
3 rounds for 5 reps each
Clean and strict press
Overhead squat
Front squats
Saturday 22418
Gymnastic skills
Friday 22318
Ladders: 1,2,3 reps for 3-5 rounds
KB Bent press - Heavy weight
Pistol squats - Medium weight
Thursday 22218
Gymnastic skills: handstands, levers, cossacks, 1 arm pullup holds ...
Wednesday 22118
Warmup: Turkish get ups (option: leg crossover and rollover)
8 reps on each arm for 10-20 minutes
KB snatches
KB swings
Tuesday 22018
Warmup: KB swings and front levers
3 rounds:
Deadlifts 3,3,3 reps
Clean and front squats 3,3,3 reps
Monday 21918
Warmup: Turkish get ups (option: leg crossover and rollover)
21-15-9 reps
Long cycle - clean and push jerk - 1 or 2 KB's
Rope climb
Friday 21618
Ladders: 1,2,3 reps for 3-5 rounds
KB Bent press - Heavy weight
Pistol squats - Medium weight
Thursday 21518
Gymnastic skills: handstands, levers, cossacks, 1 arm pullup holds ...
Wednesday 21418
Warmup: Turkish get ups (option: leg crossover and rollover)
12-9-6 reps on each arm
KB snatches
KB swings
Tuesday 21318
Warmup: KB swings and front levers
3 rounds:
Deadlifts 4,4,2 reps
Clean and front squats 4,4,2 reps
Monday 21218
Warmup: Turkish get ups (option: leg crossover and rollover)
12-9-6 reps
Long cycle - clean and push jerk - 1 or 2 KB's
Rope climb
Friday 20918
Ladders: 1,2,3 reps for 3-5 rounds
KB Bent press - Heavy weight
Pistol squats - Medium weight
Thursday 20818
Gymnastic skills: handstands, levers, cossacks, 1 arm pullup holds ...
Wednesday 20718
Warmup: Turkish get ups (option: leg crossover and rollover)
12-9-6 reps on each arm
KB snatches
KB thrusters
KB swings
Tuesday 20618
Warmup: KB swings and front levers
3 rounds:
Deadlifts 5,3,1 reps
Clean and front squats 5,3,1 reps
Monday 20518
Warmup: Turkish get ups (option: leg crossover and rollover)
12-9-6 reps
Long cycle - clean and push jerk - 1 or 2 KB's
Rope climb
Wednesday 13118
Warmup: Turkish get ups (option: leg crossover and rollover)
12-9-6 reps on each arm
KB snatches
KB clean and push jerk - long cycle
KB swings
Tuesday 13018
Warmup: KB swings and front levers
3 rounds:
Deadlifts 5,5,5 reps
Clean and front squats 5,5,5 reps
Monday 12918
Warmup: Turkish get ups (option: leg crossover and rollover)
12-9-6 reps
Long cycle - clean and push jerk - 1 or 2 KB's
Rope climb
Saturday 12718
Gymnastic skills
Friday 12618
Long cycle - clean and push jerk
Ladders: 1,2,3 reps for 3-5 rounds: Heavy
Front squats 1,2,3, reps for 3 rounds: Medium
Thursday 12518
Gymnastic skills
Wednesday 12418
21-15-9 reps on each arm
KB Snatches
Tuesday 12318
3 rounds:
Deadlifts 3,3,3 reps
Clean and front squats 3,3,3 reps
Monday 12218
21-15-9 reps for time: 2 KB's
Long cycle - clean and push jerk
Squats
Saturday 12018
Gymnastic skills
Friday 11918
Long cycle - clean and push jerk
Ladders: 1,2,3 reps for 3-5 rounds: Heavy
Front squats 1,2,3, reps for 3 rounds: Medium
Thursday 111818 and Saturday 112018
Gymnastic skills: handstands, levers, muscle-ups to press handstands
Wednesday 11718
21-15-9
Long cycle - clean and push jerk
Squats
Tuesday 11618
3 rounds:
Deadlifts 5,3,1 reps
Clean and front squats 5,3,1 reps
Monday 11518
21-15-9 reps: 1 or 2 KB's for time
Snatches
Saturday 11318
Gymnastic skills: handstands, levers, muscle-ups to press handstands
Friday 11218
Long cycle - clean and push jerk
Ladders: 1,2,3 reps for 3-5 rounds: Heavy
Front squats 1,2,3,4,5 reps for 3 rounds: Medium
Thursday 11118
Gymnastic skills: handstands, levers, muscle-ups to press handstands
Wednesday 11018
21-15-9
Long cycle - clean and push jerk
Back squats
Tuesday 10918
3 rounds:
Deadlifts 5,5,5 reps
Clean and front squats 5,5,5 reps
Monday 10818
8,7,6,5,4,3,2,1 reps: 1 or 2 KB's
Snatches
Clean and Push Jerk
Front squats
Saturday 10618
Gymnastic skills
Friday 10518
Long cycle - clean and push jerk
Ladders: 1,2,3 reps for 5 rounds: Heavy
Front squats 1,2,3,4,5 reps for 3 rounds: Medium
Thursday 10418
Gymnastic skills: handstands, levers, muscle-ups to press handstands
Wednesday 10318
Long cycle - clean and push jerk
30 seconds of work-30 seconds of rest
Goal: 4-10 minutes
Tuesday 10218
3 rounds:
Deadlifts 3,3,3 reps
Clean and front squats 3,3,3 reps
Monday 10118
8,7,6,5,4,3,2,1 reps: 1 or 2 KB's
Snatches
Push Jerk
Cleans
Front squats
Saturday 123017
Gymnastic skills
Friday 122917
Long cycle - clean and push jerk
Ladders: 1,2,3 reps for 5 rounds
Front squats 1,2,3,4,5 reps for 3 rounds
Thursday 122817
Gymnastic skills: handstands, levers, muscle-ups to press handstands
Wednesday 122717
Long cycle - clean and push jerk
3-5 rounds: Ladder: 1,2,3,4,5
Tuesday 122617
Warmup:
3 rounds: front lever holds and KB swings for 7 reps
3 rounds:
Deadlifts 3,3,3 reps
Monday 122517
On the minute, every minute for 10-20 minutes
Clean and Jerk for 5 reps
Saturday 121617
Turkish get ups 10 reps
Gymnastic skills
Friday 121517
4 rounds
Back squats 8-10 reps
Front levers
Wednesday 121317
30 minutes
Turkish getups with leg crosovers to bent press
Tuesday 121217
3 rounds:
Deadlifts 5,3,1 reps
Muscle ups (weighted) 4,4,2
Monday 121117
Tabata intervals: 20 seconds work-10 seconds rest
3 rounds of KB: 1 or 2
Front squats-cleans-front squats-snatches-front squats-swings-front squats
Saturday 120917
Turkish get ups 10 reps
Gymnastic skills
Friday 120817
4 rounds
Back squats 13-15 reps
Front levers
Wednesday 120617
30 minutes
Turkish getups with leg crosovers to bent press
Tuesday 120517
3 rounds:
Deadlifts 4,4,2
Muscle ups (weighted) 4,4,2
Monday 120417
Tabata intervals: 20 seconds work-10 seconds rest
3 rounds of KB: 1 or 2
Front squats-cleans-front squats-snatches-front squats-swings-front squats
Saturday 120217
Turkish get ups 10 reps
Gymnastic skills
Friday 120117
4 rounds
Back squats 13-15 reps
Wednesday 112917
Clean and push jerk to Overhead squat 3,3,3 reps
Muscle ups 3,3,3
Row 30 seconds
Tuesday 112817
3 rounds:
Deadlifts 3,3,3
Row 20 seconds
KB snatches to step back lung 3R/3L
Weighted peg board
Monday 112717
Tabata intervals: 20 seconds work-10 seconds rest
3 rounds of KB: 1 or 2
Cleans-front squats-cleans-push jerk-cleans-snatches-cleans-swings-cleans
Saturday 112517
Turkish get ups 10 reps
Gymnastic skills
Friday 112417
Tabata intervals: 8 rounds: 20 seconds work-10 seconds rest
KB swings
WOD
4 rounds
Back squats 13-15 reps
Row 500 meters
Wednesday 112217
Clean and push jerk to overhead squat 6,6,6 reps
Muscle ups 6,6,6
Row 500 meters
Tuesday 112117
3-5 rounds:
Row 1000 meters
Gmynastic skills: handstands and levers
Row 1000 meters
Monday 112017
Tabata intervals: 8 rounds: 20 seconds work-10 seconds rest
KB swings
Strength: 3X5
Deadlifts
WOD: KB - 7 reps each side
Cleans-front squats-cleans-push jerk-cleans-snatches-cleans
Friday 111717
3-5 rounds:
Pistol squats 8-10 reps
KB swings 10 reps
Rope climb
Wednesday 111517
Strength
Clean and squat 5,5,5
3 rounds:
Clean and push jerk to overhead squat 6,6,6 reps
Muscle ups 6,6,6
Tuesday 111417
3-5 rounds:
Row 500, 400, 300, 200, 100 meters
Rest 30-60 each round
Monday 111317
Strength
Back squats 5,5,5
KB swings 5,5,5
3 rounds:
Double Snatch to overhead squat 6,6,6
Muscle ups 6,6,6
Saturday 111117
Turkish get ups 10 reps
Row 1000 meters
Muscle ups 5 reps
Friday 111017
3-5 rounds:
Pistol squats 8-10 reps
KB swings 10 reps
Rope climb
Wednesday 110817
3-5 rounds:
Clean and squat 10-12 reps
KB swings 12 reps
Peg board
Tuesday 110717
3-5 rounds:
Row 500, 400, 300, 200, 100 meters
Push Jerk 13-15 reps
Skin the cat 5-7 reps
Monday 110617
3-5rounds:
Back squats 13-15 reps
KB swings 15 reps
Pullups:chest to bar 13-15 reps
Saturday 110417
Turkish get ups 10 reps
Row 1000 meters
Muscle ups 5 reps
Friday 110317
3-5 rounds:
Pistol squats 8-10 reps
KB swings 10 reps
Rope climb
Thursday 110217
3-5 rounds:
Row 250 meters
Handstand for 60 seconds
KB snatch 10-12 reps
Wednesday 110117
3-5 rounds:
Clean and squat 10-12 reps
KB swings 12 reps
Peg board
Tuesday 103117
3-5 rounds:
Row 500, 400, 300, 200, 100 meters
Push Jerk 13-15 reps
Skin the cat 5-7 reps
Monday 103017
3-5rounds:
Back squats 13-15 reps
KB swings 15 reps
Pullups:chest to bar 13-15 reps
Friday 102717
Back squats 5x5
Thursday 102617
3-5 rounds
Double rope climb
Row 250 meters
Wednesday 102517
Pistol squats (weighted) 5 reps
10 pullups: chest to bar
Row 500 meters
Tuesday 102417
3 rounds
Pistol squats 20 reps
Muscle up to press handstand 3-5 reps
Monday 102317
3 rounds:
2000 meters
1-2 minutes rest
Friday 102017
Cossacks 10 reps
Handstand 30 seconds
Pegboard
Thursday 101917
3 rounds
2 KB cleans 10 reps
Row 250 meters
Wednesday 101817
3 rounds:
Pistol squats 20 reps
Row 250 meters
Muscle up to press handstand on rings 5 reps
Tuesday 101717
3 rounds
Row 250 meters
Weighted pullups 5 reps
Handstand shoulder taps 10 reps
Monday 101617
3 rounds:
Over head squats 5 reps
Front squats 5 reps
Friday 101317
Back squats 10-12 reps
10 KB reverse swings
Thursday 101217
3 rounds
Row 1000 meters
Handstand holds for time: 1 minute
Wednesday 101117
4 rounds
Row 250 meters
10 hanging KB cleans
20 second holds chest to bar
Tuesday 101017
3 rounds
KB overhead squats 5R/5L
5 strict muscleups
Pistol squats 5R/5L
5 front levers
Monday 100917
2 rounds:
Row 800 meters for time
row 5 minutes easy
Saturday 93017
Turkish get ups 10 reps
Handstand holds
Friday 92917
3-5 rounds
Front levers 5
Skin the cat 5
Handstand shoulder taps 10
Thursday 92817
4 rounds for time:
Pistol squats 10 each leg
Row 200 meters
Kettlebell swings 20
Wednesday 100417
3 rounds for time:
Back squats 10,10,10
Row 250 meters
Hanging windshield wipers 10,10,10
Tuesday 100317
3 rounds:
Row 5OO meters
30 second hangs - chin over bar
Monday 100217
Deadlifts 5,5,5
Hanging cleans 5,5,5
Saturday 93017
Row 500 meters
Rest 30 seconds
KB swings for 45 seconds
Rest 30 seconds
Thursday 92817
Back squats 10, 8, 6 reps
Front levers 5-10 reps or hold for 30 seconds
Wednesday 92717
3 rounds for time:
Deadlifts 10,8,6 reps
Muscle ups 10, 8, 6 reps
Row 250 meters
Tuesday 92617
3 rounds:
Power cleans for 5 reps
20 double unders
Monday 92517
3 rounds for time:
Arches and hollow rolls for 20 reps
Pistol squats alternating legs for 20 reps
Handstand shoulder taps for 20 reps
Saturday 92317
Turkish get ups 10 reps
Peg board for 5 rounds
Friday 92217
Over head KB squats 4,4,2
KB cleans 4,4,2
KB front squats 4,4,2
Thursday 92117
Row 2000 meters for time
Handstand walks for 100 yards or 100 shoulder taps
Wednesday 92017
3 rounds for time:
Deadlifts 10,8,6
Handstand pushups 10,8,6
Row 250 meters
Tuesday 91917
3 rounds:
Pullups-weighted 4,4,2 reps
Over head double KB split squats 4,4,2
Ring L sits 15-30 seconds
Monday 91817
10 rounds:
Row 1 minute at 100% - row 1 minute at 50%
Friday 91517
Pistol squats 10,10,10 reps
Muscle ups 10,8,6 reps
Finisher:
Row 2000 meters for time
Thursday 91417
5,3,1 reps
Deadlifts
Bent press
Finisher: 10 minutes
Clean and push jerk
Tuesday 91217
5,3,1 reps
Over head split squats
Weighted pullups
Finisher: 10,8,6 for time
Pistol squats
Muscle ups
Monday 91117
5,3,1 reps
Deadlifts
Push jerks
Finisher: 10 minutes
Clean and jerks
Friday 90817
Rounds of 4,4,2 reps of each
Power Snatch
Hanging snatch
Power cleans
Hanging cleans
Thursday 90717
4,4,2 reps
KB overhead squat - advanced 2 KB's - modified use TRX with one hand for balance
Weighted pullups
Finisher:
Row 1500 meters for time
Wednesday 90617
Mobility and gymnastic skills
Tuesday 90517
4,4,2 reps
Deadlifts
Double KB Power cleans
Ring Hand stand pushups
Finisher: 10 minutes
Clean and push jerk
Monday 90417
4,4,2 reps
Pistol squats
2 KB: Single arm over head squat and rack position squat
Pegboard bent arms
Endurance: 8 rounds: 30 seconds work-30 seconds rest
Sled pull
Saturday 90217
Gymnastic skills and mobility day
Endurance:
Row 2000 meters for time
Friday 90117
5,3,1,1,1
Back squats
Finisher: 3 rounds:
KB front squats 12,9,6
Rope climb 20 feet
Thursday 83117
5,3,1,1,1
Bent press
Finisher: Christine: 3 rounds
500 meter row
12 Deadlifts - bodyweight
21 Box jumps
Wednesday 83017
Mobility and Gymnastics day - skill work
Tuesday 82917
Pistol squats (weighted) 5,3,1,1,1 reps
Pullups (weighted) 5,3,1,1,1 reps
Finisher: 3 rounds: 12,9,6 reps
KB front squats
Pullups
Muscle ups
Monday 82817
Deadlifts 5,3,1,1,1
Bent press 5,3,1,1
Finisher: 3 rounds
Deadlifts 12 reps - goal: bodyweight
KB cleans 9 reps
Handstand pushups 6 reps
Saturday 82617
Gymnastic - calisthenics skills
Endurance
Run or row for 10 minute warmup
10 minute intervals: 30 seconds work - 30-60 seconds rest
Friday 82517
Front squats 3,3,3
KB Snatches 3,3,3 each arm
3 rounds
12-9-6
Back squats
Front squats
KB snatches
Thursday 82417
Deadlifts 3,3,3
KB Snatches 3,3,3 each arm
3 rounds
Deadlifts 12 reps
Cleans 9 reps
Snatches 6 reps
Wednesday 82317
Mobility day
Gymnastic skill - work on weaknesses
Tuesday 82217
Warmup:
Stick shoulder dislocates 10 reps - 1 set
Handstands
Strength
1 arm pullups
3 rounds:
Back squats 13-15 reps
Double plyometric pullup rope climb
Monday 82117
Warmup:
Turkish get with leg crossover ladders 1,2,3
3 round:
10 kettlebell swings
5 skin the cats or stick shoulder dislocates
3 rounds 13-15 reps
Power Cleans
Jerks
Saturday 81917
3 X 3
Ham-glute raise
Gymnastic skills
Finisher:
20 100 yard sprints
Friday 81817
3 X 3
Over head KB squats
1 arm pullups
Finisher:
30 seconds of work 100% - 30 seconds 50%
Row
Thursday 81717
3 X 3
Deadlifts
Clean and jerk
Finisher:
Long cycle for 10 minute
Wednesdy 81617
Mobility day
Gymnastic skills
Tuesday 81517
3 x 3
Front squat
1 arm pullups
Finisher:
21-15-9
Front squats
Pullups
Monday 81417
3 x 3
Clean and jerk
Gymnastic ring handstand pushups
Finisher:
4 rounds and 3 reps of each
Cleans
Snatches
Push jerks
Swings
Sunday 81317
Rest
Saturday 81217
Gymnastic skills
Mobility
Run 5k for time
Friday 81117
3 rounds:
10,8,6 reps
Back squats
Pullups
Finisher:
8-10 rounds
Row 15 sec 100% max and 30 sec 50%
Thursday 81017
3 rounds:
4,4,2 reps
Deadlifts
Handstand pushups - rings
Finisher:
10 minutes
Long cycle - clean and jerk
Wednesday
off
Tuesday 80817
3 rounds:
10,8,6 reps
Front squats
Weighted double rope climb pullups
Finisher:
8-10 rounds
Row 30 seconds at 100%
Row 60 seconds at 50%
Monday 80717
3 rounds:
10,8,6 reps
Hanging cleans
Push jeks
Finishers:
10 minutes as many reps you can
Long cycle - clean and jerk
Saturday 80517
Gymnastic skills
3-4 rounds
Run 400 metes
20 KB swings
20 burpees
Friday 80417
3-4 rounds
KB Front squats 5 reps
Weighted muscle ups 5 reps
Finisher
Row 2000 meters for time
Thursday 80317
3-4 rounds
Deadlifts 3 reps
Handstand pushups 3-6 reps on rings
10 minutes
Long cycle - clean and jerk
Wednesday 80217
Mobility
Turkish get ups with leg cross over for 10 minutes
Tuesday 80117
3-4 rounds:
Pistol squats - weighted for 5 reps
Weighted rope climbs
10 minute amwrap
Over head KB squats for 5R/5L
Box jumps for 10 reps
Toes to bar for 10 reps
Monday 73117
3-4 rounds:
Power cleans 5 reps
Hanging cleans 5 reps
Push jerks 5 reps
Finisher:
Long cycle - push and jerk
10 minutes
Sunday 73017
Rest
Saturday 72917
Gymnastic - calisthenics skills
Endurance day
Row 15 minutes or run 5-10 k for time
Snatch or long cycle (clean and jerk) for 10 minutes
Friday 72817
3 Rounds:
Pistol squats 5R/5L
Muscle ups 5 reps
Finishers:
3 rounds
Front squats 21, 15, 9
Toes to bars 21, 15, 9
Thursday 72717
3 Rounds:
Long cycle 5 reps
Push jerks 5 reps
Cleans 5 reps
Wednesday 72617
Mobility and gymnastic skill day
Tuesday 72517
3 rounds:
Front squats 21,15, 9
Pullups 21,15, 9
Monday 72417
3 rounds:
10 long cycle - clean and jerk
10 cleans
10 push jerks
10 1 leg deadlifts
Saturday 72217
Endurance day and gymnastic skills day
Increase your run or row by 10% in duration
Friday 72117
3 Rounds:
Over head squats 5R
Split squats over head 5R
Over head squats 5L
Split squats over head 5L
Over head squats 5R
Plank rows 5R/5L
Over head squats 5L
Finisher:
Rope climb as many ascents in a row
Thursday 72017
3 Rounds:
10 cleans
5 bent press
10 minutes:
Long cycle - clean and jerk
Wednesday 71917
Mobility day
Turkish get ups or squat ups with leg crossover
Tuesday 71817
3 rounds
Pistol squats 5,5,5
Weighted pullups 5,5,5
Row 2000 meters
Monday 71717
Clean complex: 3 rounds
Power cleans 5,5,5
Hanging cleans 5,5,5
Ring handstand pushups 5,5,5
Finisher:
Clean and jerk for 10 minutes
Saturday 71517
Mobility and gymnastics day
Run 5K or row 2000 meters
Friday 71417
Sumo deadlifts 3,3,3 reps
Muscle ups (weighted) 3,3,3
Finisher: 5 - 10 minutes
KB Push jerks
Thursday 71317
KB front squats 8,8,8
Weighted pullups 4,4,4
2000 meter row
Wednesday 71217
Mobility and gymnastic skill day
10 minutes of Turkish get up and/or squat up with leg crossover
Finisher:
30 minute jog or 15 minute row
Tuesday 71117
3 rounds: 2 KB's
3 power cleans
3 hanging cleans
6 swings
3 Bent press each arm
Finisher: 3 rounds:
Deadlifts 10,8,6
Rings handstand pushups 5,4,3
Monday 71017
3 rounds:
Pistol squats 10,8,6 each leg
Peg board
Finisher:
Manmakers 30 reps for time:
Sunday 70917
Rest
Saturday 70817
Run a 5k or row 2000 meters for time
Gymnastic skill work
Friday 70717
3 rounds
Clean complex
Power cleans 5
Hanging cleans 5
Bent press 5R/5L
5-10 minutes
KB Clean and jerk - long cycle
Thursday 70617
3 rounds:
Alternating weighted pistol squats 5,5,5
Weighted rope climb
3 rounds:
Fronts squats 10,10,10
Pullups 10,10,10
Finisher:
8-10 rounds
Row 30 seconds at 100% 60 seconds at 60%
Wednesday 70517
Mobility and gymnastic skill day
Tuesday 70417
3 rounds:
1 leg deadlifts 8,8,8
Bent press 4,4,4
3 rounds:
Cleans 8,8,8
Push Jerk 8,8,8
Monday 70317
3-5 rounds:
Pistol squats: weighted 5,5,5 reps
Weighted rope climbs
3 rounds:
Front squats 10,10,10
Monkey ropes
Saturday 70117
3-5 rounds:
Sled pull 50 meters
Rope ascents
20 KB swings
Friday 63017
3 rounds:
1 leg deadlift 3,3,3
Handstand pushups on rings 3,3,3
Finisher:
Snatch to bent press 3,3,3 reps each side
Turkish get up with crossover for 10 minutes
Thursday 62917
3 rounds:
Pistol squats weighted 3,3,3
Muscle ups weighted 3,3,3
Finisher:
Fran: 21,15,9 reps
Thrusters
Pullups
Wednesday 62817
Mobility day:
Turkish get ups and squat ups with leg cross over
Fun gymnastic ring work
Tuesday 62717
3 rounds:
Clean complex:
3 rounds
Power cleans 3 reps
Hanging cleans 3 reps
Handstand pushups on rings 3 reps
Finisher:
KB snatches for 10 minutes
Monday 62617
3 Rounds:
Pistol squats 3,3,3 reps
Muscle ups (weighted) 3,3,3 reps
3 rounds:
Front squats 3,3,3 reps
Weighted rope climb
Finishers:
8-10 rounds
Row 15 seconds 100% Row 45 seconds 60% effort
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.
