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Workouts for 10/12 - 10/18

Monday 10/12

For time

200 Meter Run

21 KB Swings

21 Burpees

200 Meter Run

18 KB Swings

18 Burpees

200 Meter Run

15 KB Swings

15 Burpees

200 Meter Run

12 KB Swings

12 Burpees

200 Meter Run

9 KB Swings

9 Burpees

200 Meter Run

6 KB Swings

6 Burpees

200 Meter Run

3 KB Swings

3 Burpees

MODS for Zoom/Outdoor/Otherwise: 200M is about a 1MIN effort so you can run out :30 and run back :30 or sub in 1MIN of any type of cardio of choice.

Tuesday 10/13 

20MINS for Quality 

5-10 Deadlifts

5-10 Strict Dips > Ring Push-ups > Push-ups

5-10 Single Arm Ring Rows (per side) > Single Arm Bent Rows



Deck of Card 


Hearts: Russian Twists

Diamonds: Alt V-Ups

Spades: Plank Leg Raises

Clubs: Flutter Kicks

Wednesday 10/14

“Triple 5”

5 Mins Max DH Pullups @ BW 

5 Mins Rest

5 Mins Max Double DB/KB Clean & Jerks 

5 Mins Rest

5 Min Ski/Row/AD for Calories

“Triple 5” was a CFCA Benchmark and while we don’t have the same set up in the gym that allows for all to have easy access to the rig, we can still do this workout with modifications and have the same stimulus! 


Core Circuit - Coaches Choice

MODS for Zoom/Outdoor/Otherwise: Ring Rows or Bent Rows can be subbed in for DHPU. If you don’t have access to a machine, do max effort of your choice of cardio!

Thursday 10/15

“Fight Gone Kettlebell”

3 rounds of:

As Many Reps As Possible In 1 minute of:

KB Headcutter

KB Snatch or Single Arm Swing (alternate sides as needed)

Goblet Step Up (20in)

KB Single Arm Push Press (alternate sides as needed)

Ski/Row/AD (Calories)

Rest 1 Minute

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. Athletes must move to the next station immediately into the next minute. One point is given for each rep (or calorie). Score is the total reps from each round.

MODS for Zoom/Outdoor/Otherwise: If you do not have access to a machine, pick a cardio element you can do in 1 MIN for as many reps as possible.

Friday 10/16


10 total Stand Kneel Stand (5/5)

*Can do this with a BB in the front rack position. Double DBs or KBs can be used as well in the front rack or single DB or KB in a goblet hold position is a great option as well. 


For Completion

500M Run/Row/Ski

50 Wall Balls

400m Run/Row/SKi

40 Wall Balls

300M Run/Row/Ski

MODS for Zoom/Outdoor/Otherwise: 500M Run will be a FLAT LOOP (it’s 100m extra...simmah down...we know you’re an overachiever). If at home or outdoors the Flat Loop tends to take 3:30/4MINS. Choose a cardio element that works for you. If you don’t have access to medicine balls, you can modify those with KB Headcutters, Goblet Squats or Air Squats

Saturday 10/17 

8AM at Stage Fort Park - Coaches Choice 

Sunday 10/18

60 Burpee Box Jumps for time

*EMOM (starting at the 0:00 minute) 6 KB Swings*


Pick one:

500m Row/Ski for time

1MIN AD for max cals

1MIN Max Burpees

MODS for Zoom/Outdoor/Otherwise: Standard Burpees can be subbed here. For part 2: If you do not have access to a machine…..looks like its gonna be more BURPEES!

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