Friday May 1st

Warm Up
3 Rounds
10 Big Arm Circles (Forward/Backward)
20 Alternating Bodyweight Single Leg RDL’s
1:00 Handstand Hold or Plank

Workout
AMRAP 16
20 Weighted Step Ups
10 Strict Handstand Push Ups or Hand Release Push Ups
20 Sit Ups

Additional Barbell Work
5x5 Push Press

Thursday April 30th

Workout:

4 mile hike/ruck

60:00 Time Cap
1 Burpee over ruck for every second over 60:00 cap

GET OUTSIDE BEFORE THE RAIN COMES! Have fun!

Wednesday April 28th

Warm Up
3 Rounds
1:00 High Knees
5 Inchworms
30 Flutter Kicks

Workout
3 Sets for Max Reps
1:30 Alternating Hang DB Clean and Jerk/Barbell 95/65
1:30 Alt V-Ups
1:30 Lateral Burpees over DB or Barbell

Rest 1:30 Between Sets

No Equipment:
3 Sets For Max Reps
1:30 Mountain Climbers
1:30 Alt V-Ups
1:30 Burpees

Rest 1:30 Between Sets

Tuesday April 28th

Warm Up
3 Rounds
30 Mountain Climbers
10 Lunges Elbow to floor
5 Push up to downward dog

Workout
3 Sets
AMRAP 6
5-10-15-20...
Push Ups
10-20-30-40
Weighted DB step back lunges
Rest 2 min between sets

Start over each set

Monday April 27th

Warm Up
3 Sets
300m Run
20 Chair Dips
30 Air Squats

Workout
5 Rounds for Time:
300m Run
20 Alternating Dumbell Snatch/10 Barbell Snatch 95/65
20 Goblet Squats/Front Squats

No Equipment option
5 Rounds for Time:
300m Run
20 Chair Dips
30 Air Squats

Additional Barbell Work
Deadlift
3x10

Build up to moderate weight, or whatever you have, same weight for all 3 sets
Focus on controlled descent, touch and go

Saturday April 25Th

Zoom at 10 am

Warm Up
3 Sets
30 Jumping Jacks
10 Lunge Elbow to Floor
20 Calf Raises

Workout
AMRAP 20
200m Run
30 Weight Step Back Lunge (right)
30 HR Push UPS
30 Weighted Step Back Lunge (left)

Additional Barbell Work
5x5 Power Snatch
Use the same weight for all sets, working at a weight that you can maintain good form

Friday April 24th

Warm Up
3 Sets
10 Arm Circles
20 RDLs
20 Hip Bridges

Workout
2 Sets
AMRAP 8
16 Dumbell Chair Step Ups
16 Dumbell Shoulder to Overhead (right arm)
16 Dumbell Chair Step Ups
16 Dumbell Shoulder to Overhead (Left arm)
Rest 2:00 between sets

Extra Barbell Work
Front Squat
5x5
Same weight all sets. Build to moderate weight. Work with what you have

Thursday April 23rd

Warm up
50 Single Unders or 30 Plate Hops/ Jumping Jacks
5 inchworms
20 Step Back Lunges

Workout
3 sets
1:00 max reps at each station
-Strict Handstand Push up or Hand Release Push Up
- Alt Jumping Lunges
- Sit UPS
- Double Unders/plate hops/jumping jacks
Rest 1:00 between sets

Additional Barbell Work
Strict Press
5x5
Same weight all sets. Use what you’ve got

Wednesday April 22nd

Workout

Run 10:00 easy
Rest 3:00
Then
5 sets
Run 5:00 moderate
Walk 2:00

Tuesday April 21st

Warm up
1:00 March
30 Flutter Kicks
20 Single Leg RDL’s

Workout
3 Sets
AMRAP 5
10 Alternating DB devils press
20 Alt V Ups
Rest 1:00
Between Sets

If no dumbell sub 10 Cossack Squats

Monday April 20th

Warm up
3 Rounds
20 Bodyweight RDL’s
10 Cossack Squat
5 Push Up to Down Dog

Workout
6 Sets
AMRAP 2
20 Alternating DB Hang Clean and Jerks
10 Burpees
Max Jumping Lunges
Rest 1 min Between Sets

If no Dumbell sub 30 Mountain Climbers

Additional Barbell Work
5x5 squat clean

Warm up to a moderate weight, focus on form and technique
Same weight for all 5 sets

Saturday April 18th

Zoom with us at 10 am tomorrow!

Warm up:
3 Rounds
40 Jumping Jacks
10 step back lunges
5 Inchworm

Workout
3 sets for Max reps
1:30 Altrrnating Devils Press
1:30 burpees
1:30 Alt Jumping Lunges
rest 1:30 between sets

Friday April 17th

Warm Up
200m Jog/1:00 High knees
20 Single Leg RDL’s
10 Dynamic Squat Stretch

Workout
4 Sets
AMRAP 3
10 Single Arm Thrusters (right side)
10 Box Jump or 15 Tuck Jump
10 Single Arm Thrusters (left side)
10 Box Jump or 15 Tuck Jump

No equipment:
30
Air Squats
10 Box Jump/15 Tuck Jumps

Thursday April 16th

Warm Up
3 Rds
50 Mountain Climbers
8 Spider Man
10 High Kicks


Workout
Option 1
Ruck Run
15:00 easy/moderate run
Rest 3:00
5 Sets
3:30 Ruck Run
1:30 Ruck Walk

Option 2:
Run 2000 Easy/Moderate
Rest 3:00
6 Minutes
Run 400m
Walk 100m
Run 300m
Walk 100m
Run 200m
Walk 100m

45:00 Time cap
Scale to 5 Rounds if needed

Wednesday 4/15

Warm up
AMRAP 5
10 Arm Circles
10 Step Back Lunge
15 Hip Bridge

Workout
2 Sets
AMRAP 7
15 Single Arm DB shoulder to Overhead (right)
10 Alternating Dumbell step ups
15 Single Arm DB shoulder to Overhead (left)
10 Alternating DB step ups

Rest 2:00 between sets

No equipment
2 sets
AMRAP 7
30 Mountain Climbers
10 Chair Dip
20’Chair step ups
Rest 2:00 between sets

Tuesday April 13th

Warm up

3 Rounds

1:00 High Knees

10 Inchworms

15 Air Squats

Workout

6 sets

AMRAP 1:45 

30 Jump squats

30 ALT V-ups

Max Single arm Dumbell hang snatch

Or Reverse lunges

Rest 1:15

Additional Barbell work:

10 sets at a weight you can hit confidently each set

No more than 70%

Snatch complex

1 high hang snatch

1 hang snatch 

1 power snatch

Monday April 13

2 sets
1:30 High Knees
15 Hand release push ups or strict HSPU
100 Double Unders
15 HRPU OR SHSPU
1:30 high knees

Additional Barbell Work
Tempo Backsquat
4:0:3:0
4 seconds down, no pause, 3 seconds up, no pause

Work to heavy set of 12

Friday April 10th

Warm up
:30 sec high knees
20 plank Jacks
20 Cossack Squats

Workout
AMRAP 20
10 ALT DB Hang Clean and Jerks or 30 Mountain climbers
15 Push UPS
20 Air Squats

Additional Barbell Work
Back Squat
1x5
-build to heavy set of 5
Then
5x5 @80%

Thursday April 9th

Head to the track for this one if you can!
I’ll be on zoom to help you get warmed up if you
Would like to join me!

Warm up
Run 400m
3 sets
10 inchworm
10 Spider-Man’s
20 Bunny Hops

Then start workout:

Run 2000m
Rest 3 min

2 sets
400 Ruck or Vest Run
200m Jog without ruck
400m Ruck or Vest Run
200m Jog without ruck
400m Ruck or Vest Run
200m Jog without ruck
400m Ruck or Vest Run
200m Jog without ruck
-rest 3:00 between sets-

Wednesday April 8th

Warm Up
3 sets:
10 Bodyweight RDL’s
5 Push Up to Down Dog
20 Flutter Kicks
10 Air Squats

Workout :
3 Sets
AMRAP 5
20 Alt DB box step ups or Chair Step-Ups
20 Alt V-ups
10 Single arm Devils press or Cossack Squats

Additional Barbell Work
Front Squat 1x5
Build to heavy set of 5
Then....
5x5 at 80%

Tuesday April 7th

Warm Up
3 Rounds
50 Singles or 30 Jumping Jacks
10 Step Back Lunges
:30 HS hold

5 RFT
60 Double Unders
30 Jumping Lunges
10 HSPU

Alternate Version
50 Lateral line Hops
30 Jumping Lunges
10 Hand Release push ups

Monday April 6th

Join me on zoom at noon!
Same link but now requiring a password:
CFRC

Warm Up
3 Rounds
25 Jumping Jacks
5 Push Ups
20 Single Leg RDL
:30 Sec Squat Hold

2 Sets
AMRAP 8
2-2-4-4-6-6-8-8....
Alt DB Snatch
Lateral Burpees Over Dumbell
Rest 2 Minutes Between Sets

No Equipment
2-2-4-4-6-6-8-8...
Burpees
Air Squats

Example
2 Snatch
2 Burpees
2 Snatch
2 Burpees
4 snatch
4 Burpees
4. Snatch
4 Burpees

Additional Barbell Work
1x5 Deadlift
Build to heavy set of 5
Then.....
5x5 at 80% of heaviest set

Friday April 3rd

Warm up:
3 Rounds
10 Big Arm Circles
10 90/90 Hip Switches
10 Dynamic Squat Stretch

Hip Switch https://www.youtube.com/watch?v=vWdAjGxi7Xs
Dynamic Squat: https://www.youtube.com/watch?v=RhXUYYYm6F0

Workout:
40-30-20-10
Weighted Alternating Chair Step UPS
Single Arm Dumbell Thrusters
(Switch every 5)
Lateral Burpees over Dumbell

No Equipment:
40-30-20-10
Chair Step Ups
Jumping Air Squats
Chair Dips

Additional Barbell Work
Squat Clean Complex
5 sets of 3 complex

1 hang squat clean
1 squat clean
1 front squat

Complex should be unbroken
Building or across

Thursday April 2nd

Warm up
3 Rounds
40 High Knees
10 Samson Lunges
20 Cow Grazer

Then
200m Run
10 Inchworms
200m Run

Workout:
Run 15 Min easy
Then
5 Rounds
1:00 Run
1:00 Walk
1:00 Run
1:00 Walk
1:00 Run
3:00 Walk

Or makeup a workout that you missed