Monday 08/18/25

August 17, 2025August 14, 2025 CFP

WARM-UP

20’-25’ LINE DRILLS
10/10 Side to Side Leg Swings
10/10 Front to Back Leg Swings
Hamstring Scoops
Hip “Open the Gate”
Hip “Close the Gate”
High Knees
Butt Kickers

Into…

AMRAP x 5 MINUTES
100m Run
5/5 Split Squat
5 DB Goblet Squats
5/5 Single Arm DB Strict Press

STRENGTH (ALL) — 10-8-6 Strict Press

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES
MIN 1&2 – 400m Run
MIN 3 – Max DB Goblet Squats (50/35)
MIN 4 – Rest

(Score is Total Reps of MIN 3)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM x 20 MINUTES
MIN 1&2 – 300m Run
MIN 3 – Max DB Goblet Squats (35/20)
MIN 4 – Rest

(Score is Total Reps of MIN 3)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 6×3
Pausing Split Jerk*

*Keep weight Moderate-Heavy across all sets (heavier than last week). Pause for :02 in the Dip before completing the movement.

(Score is Weight)

2. EMOM x 15 MINUTES
3 Chest to Bars*

*If you were able to complete 3 reps last week complete 5 reps this week.

(Score is Reps)

Friday 8/15/2025

August 14, 2025August 6, 2025 CFP

WARM-UP

400m Run

Into…

2 ROUNDS

10/10 Single Leg Glute Bridge Ups

10 90-90 Hip Rotations

10 Boot Strappers

Into…

2 ROUNDS

10 Goodmornings*

10 Elbow Punches

10 Back Squats

*Add the barbell for round 2

STRENGTH (ALL) — 5-4-3 | 5-4-3 Back Squat

Back Squat for load:

#1: 5 reps

#2: 4 reps

#3: 3 reps

#4: 5 reps

#5: 4 reps

#6: 3 reps

WORKOUT (PERFORMANCE)

AMRAP x 8 MINUTES

1-2-3-4-and so on…

Front Squats (135/95)

Burpees Over Bar

(Score is Total Reps)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

1-2-3-4-and so on…

Front Squats (95/65)

Burpees

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Split Jerk*

*Heavier than last week.

(Score is Weight)

2.) 5 SETS*

2 Chest to Bar

1-2 Bar Muscle-Ups

*This is meant to be a primer for tomorrow’s workout.

-Rest As Needed b/t Sets-

Thursday 8/14/2025

August 13, 2025August 6, 2025 CFP

WARM-UP

1-2 ROUNDS

5/5 Ankle Circles

5/5 Leg Swings

10 Alt. Hip Openers

15 Tib Fib Raises

20 Bounding Hops

Into…

2 ROUNDS

200m Run

20 Alt. High Knees

10 Alt. Shoo the Chickens

20 Alt. Butt Kickers

10 Broad Jumps

Into…

2 ROUNDS

100m Run

5/5 KB Suitcase Deadlifts

10 Alt. KB Around the Body*

10/10 Single Arm Russian KB Swings

*Rotate the KB around the body and switch from hand to hand.

WORKOUT (PERFORMANCE)

3 SETS

800m Run

40 Russian KB Swings (53/35)

200m Suitcase Carry*

-Rest 2:00 b/t Sets-

*Switch hands as needed.

(Score is Slowest Set)

WORKOUT (FITNESS)

3 SETS

800m Run

40 Russian KB Swings (35/26)

200m Suitcase Carry*

-Rest 2:00 b/t Sets-

*Switch hands as needed.

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…

Foam Roll Quads/ Calves

Wednesday 8/13/2025

August 12, 2025August 6, 2025 CFP

WARM-UP

1 ROUND

5 Inchworm to Push Up

5/5 Moose Antlers

5/5 Half Kneeling A Frame Stretch

5 Tempo Push Ups

5Boot Strappers

2:00 Row*

Into…

2-3 ROUNDS

8 Strict Press

8 Bent Over Row

200M Row

*Increase Stroke Rate every 30 Sec – 22s/m, 24s/m, 26s/m, 28s/m.

STRENGTH (ALL) — 5-4-3 | 5-4-3 Strict Press

Shoulder Press for load:

#1: 5 reps

#2: 4 reps

#3: 3 reps

#4: 5 reps

#5: 4 reps

#6: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

1250/1000m Row

30 Shoulder to Overhead (155/105)

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1000/800m Row

30 Shoulder to Overhead (115/75)

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Barbell Rollouts

5/5 Sciatic Nerve Floss

5 Cat/Cows

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS

4/4 Overhead Split Squats*

*Build from last week and go slightly heavier.

(Score is Weight)

2.) EMOM x 15 MINUTES*

3 Chest to Bars

*Use band if needed.

Tuesday 8/12/2025

August 11, 2025August 6, 2025 CFP

WARM-UP

2 ROUNDS

:45 Bike

10 Step-Ups*

10 Tuck-Ups

5 Kip Swings

*RND 2 complete taller Step-Ups.

Into…

2 ROUNDS

10/8 Cal Bike

8Knees to Chest

6 Box Jumps

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

20/15 Cal Assault Bike*

10 Toes to Bar

10 Box Jumps (30/24)

(Score is Time)

*Cal C2: 25/20

Cal Echo: 15/12

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

15/12 Cal Assault Bike*

10 Toes to Something

10 Box Jumps (24/20)

(Score is Time)

*Cal C2: 20/15

Cal Echo: 12/10

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Walking Rest

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

Monday 8/11/2025

August 10, 2025August 6, 2025 CFP

WARM-UP

MOBILITY ROUND
10 Cat/Cows
10 Groiners
8 Samson Lunges
6 Bootstrappers
Into…
SPECIFIC WARM-UP
2 RDS
10 Barbell Good Mornings
10 Air Squats
10 BW Lunges
5/5 SA DB Hang Cleans
Into…
1 ROUND
8 Barbell RDLs
5 DB Hang Snatch (Right)
5 DB Front Squat (Right)
5 DB Hang Snatch (Left)
5 DB Front Squat (Right)

STRENGTH (ALL) — 5-4-3 | 5-4-3 Deadlift

Deadlift for load:

#1: 5 reps

#2: 4 reps

#3: 3 reps

#4: 5 reps

#5: 4 reps

#6: 3 reps

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES*

5 Hang DB Snatch (R)|(50/35)

5 Single Arm DB Front Squat (R)

5 Hang DB Snatch (L)

5 Single Arm DB Front Squat (L)

20 Walking Lunges

*Option to use KB (53/35)

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 10 MINUTES*

5 Hang DB Snatch (R)|(35/20)

5 Single Arm DB Front Squat (R)

5 Hang DB Snatch (L)

5 Single Arm DB Front Squat (L)

20 Walking Lunges

*Option to use KB (35/26)

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 6×3
Pausing Split Jerk*
*Keep weight Moderate across all sets. Pause for :02 in the Dip before completing the movement.
(Score is Weight)
2. ON AN 7:00 RUNNING CLOCK…
Max Strict Chest to Bars*
*If needed use a light band. You should only be able to complete 3-5 reps at a time if using a band.
(Score is Reps)

Friday 8/8/2025

August 7, 2025July 30, 2025 CFP

WARM-UP

EMOM x 4 MINUTES (:45 ON / :15 OFF)

MIN 1 – Alt. 90/90 Hip Rotations

MIN 2 – Alt. Samson Lunges

MIN 3 – Yoga Push-Ups

MIN 4 – Bootstrap Squats

Into..

AMRAP x 6 MINUTES

5 “Slow” Air Squats

5 Wall Ball Front Squats

5 Wall Ball Thruster

5 Wall Ball Shots

STRENGTH (ALL) — 6-4-2 | 6-4-2 Back Squat

Back Squat for load:

#1: 6 reps

#2: 4 reps

#3: 2 reps

#4: 6 reps

#5: 4 reps

#6: 2 reps

WORKOUT (PERFORMANCE)

FOR TIME

80 Wall Balls (20/14)

20 Air Squats

60 Wall Ball Thrusters

20 Air Squats

40 Wall Ball Front Squats

20 Air Squats

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

80 Wall Balls (14/10)

20 Air Squats

60 Wall Ball Thrusters

20 Air Squats

40 Wall Ball Front Squats

20 Air Squats

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Split Jerk*

*Heavier than last week.

(Score is Weight)

2.) EMOM x 10 MINUTES*

3 Chest to Bars

*Use band if needed.

Thursday 8/7/2025

August 6, 2025July 30, 2025 CFP

WARM-UP

Rowing Warm-Up

EMOM x 5 (:40/:20)

I- Arms only Rowing

II- Arms and Body

III- Half Slide

IV- Full Row SPM (20-23)

V- Full Row SPM (25+)

Into…

2 ROUNDS

10 Air Squat

10 Up/Down

10 Scap Push-ups

5-7 SLOW Push-Up

10 Alt Dead Bug

Into…

1-2 ROUNDS (Time Permitting)

5 Burpees

10 Sit-Ups

:20/:20 Side Plank

WORKOUT (ALL)

EMOM x 30 MINUTES

MIN 1&2 – 25/20 Cal Row + Max Burpees

MIN 3 – :40 Side Plank Hold (L)

MIN 4&5 – 20/15 Cal Row + Max Sit-Ups

MIN 6 – :40 Side Plank Hold (R)

(Score is Total Burpees + Sit-Ups)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

Wednesday 8/6/2025

August 5, 2025July 30, 2025 CFP

WARM-UP

200m Run

Into…

2 ROUNDS

10 KB Deadlifts

10 Ring Rows

10 Scap Pull-Ups

Into…

200m Run

Into…

2 ROUNDS

10 Russian KB Swings*

8 Kip Swings

6 Jumping Pull-Ups

*Complete KB Swings RND 2.

STRENGTH (ALL) — 6-4-2 | 6-4-2 Strict Press

Shoulder Press for load:

#1: 5 reps

#2: 4 reps

#3: 2 reps

#4: 6 reps

#5: 4 reps

#6: 2 reps

HELEN+

3 ROUNDS FOR TIME

400m Run

21 KB Swings (70/53)

12 Chest to Bars

(Score is Time)

Helen

3 ROUNDS FOR TIME:

400m run

21 Kettlebell Swings 1.5/1 pood

12 Pull-ups

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)

EXTRA CREDIT (ALL)

1.) 3 SETS
6/6 Overhead Split Squats*

*Keep weight Light.

(Score is Weight)

2.) EMOM x 8 MINUTES*
1 Strict Pull-Up
+
2 Strict Chest to Bars

*Use band if needed.

Tuesday 8/5/2024

August 4, 2025July 29, 2025 CFP

WARM-UP

2 ROUNDS

1:30 EZ Bike

10 Bootstrappers

10 Groiners

5Up/Down Dogs

10 Cossack Squats

Into…

1 ROUND

1:00 Mod Bike

15 Air Squats

10 Elbow Punches

5 Hang Muscle Cleans

5 Hang Power Cleans

Into…

1 ROUND

1:00 Hard Bike

3 Power Cleans

3 Squat Cleans

10 Front Squats

WORKOUT (PERFORMANCE)

ON A 2:00 RUNNING CLOCK…

25 Front Squats (115/75)