Crossfit Football Training Template

Monday Tuesday Wednesday
Date:
Death by Back Squat Complete 5 rounds: Rest
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 Pull Ups – max reps
back squats the third minute and so on… Shin Hops – 10 reps
*This workout is performed at body weight or 225 lbs, which ever is
more. Post total pull ups to comments.
Post total minutes completed to comments.
Comments:
Date:
Complete 4 rounds: 10, 8, 6, 4, 2, reps of: Rest
You have 2 minutes to perform each round:
200 yard shuttle Power Cleans @ 70% of 1 RM
135 lbs Shoulder to Overhead – max reps 50 yard Farmer’s Walk – AHAP
*Rest 2 minutes between rounds
*For shuttle, sprint 100 yards, touch and sprint back *Search out the heaviest set of implements you can find and walk
25 yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
Comments:
Date:
On the minute Tabata DL Challenge Rest
Complete:
Complete 3 burpees and max reps of supine ring pull ups on the 315 lbs Tabata Deadlift
minute for 10 minutes. *Start the clock and perform as many reps as possible for 20
seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more
*Every 60 seconds perform 3 burpees, for the rest of the minute times for a total of 8 sets. Your score is counted by the total number
perform as many supine ring pull ups as you can during the time of reps across 8 sets.
period. *The goal is 50+ reps.
Post total reps to comments.
Total supine ring pull ups to comments.
Comments:
Date:
Complete as many rounds as possible in 5 minutes: Complete 6 rounds: Rest
135 lbs Front Squat – 5 reps 1 Minute Assault or Row – Max Calories
Dymanic Push Ups – 10 reps 1 Minute 2 pood Russian KB Swings – 15 reps
Rest 5 minutes… *You have one minute to bike or row for calories. You have the
second minute to perform 15 KB swings.
Complete as many rounds as possible in 5 minutes:
Post total calories rowed to comments.
135 lbs Back Squat – 5 reps
Pull Ups – 5 reps
Post total rounds completed to comments.
Comments:
Date:
Complete as many rounds as possible in 8 minutes: Complete 6 rounds for time: Rest
Broad Jumps – 4 reps Chin Ups – 7 reps

Handstand Pushups – 8 reps 50 lb Ball Slams – 9 reps
Row – 200m
*Test your broad jump prior to workout and mark off max distance.
You must achieve this distance during the workout for the rep to Rest 30 seconds between rounds.
count.
Post time to comments.
Post rounds to comments.
Comments:
Thursday Friday
Complete 8 rounds for time: Complete 5 rounds:

185 lbs Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT) Pull Ups – max reps
Dynamic Push Ups – 10 reps 135 lbs Prowler Push – 50 yards
Russian Twist w/ 2 pood KB – 10 reps
*Pushups are performed by dynamically alternating hands on a 45
lbs bumper.
Complete for time: Complete as many rounds as possible in 10 minutes:
Pull Ups – 100 reps 50 lbs DB Bent Over Rows – 7 reps

50 lbs DB Power Cleans – 7 reps
*Complete 100 pull ups for time using a kipping pull up, a strict pull 50 lbs DB Push Presses – 7 reps
up or any other way you can from an open shoulder to your head
over the bar.
Complete as many rounds as possible in 12 minutes: Complete as many rounds as possible in 10 minutes:
50 lbs Dumbbells Thrusters – 7 reps 135 lbs Muscle Snatch – 3 reps

40 lbs Ball Slams – 7 reps Ring Dips – 5 reps
250 Meter Row Toes to Bars – 10 reps
Post rounds completed to comments. Post times to comments.
Find: On the minute

Seated Box Jump – 2 RM Complete the following on the minute for 10 minutes:
(Top of thighs, 1” below parallel)
15′ Rope Climb – 1 rep
then… 75 lb DB Power Snatches L – 3 reps
For time 75 lb DB Power Snatches R – 3 reps
Double Unders – 150 reps
then…
Post times and best jump to comments.
Evil Wheels – 100 reps
Post fastest round to comments.

Complete: Complete 4 rounds:
2 pood KB Swings – 15 reps
5 x 20 yards 5-10-5 yard shuttle left
3 x 40 yards Rest 60 seconds
2 x 100 yards 2 pood KB Swings – 15 reps
5-10-5 yard shuttle right
Rest as needed between efforts. Rest 60 seconds
Post time to comments.Complete 4 rounds:
5-10-5 yard shuttle left
Rest 60 seconds
5-10-5 yard shuttle right
Rest 60 seconds
Saturday Sunday
For time: Rest
Back Squats @ body weight – 30 reps

Sprint Full Gasser – 1 rep
Burpees – 30 reps
Complete 5 rounds: Rest
30 seconds Front Squat @ body weight – max reps

Rest 60 seconds
30 seconds Bench Press @ body weight – max reps
Rest 60 seconds
Sprint 100 meters
Rest 60 seconds
Complete 6 rounds for time: Rest

Barbell Walking Lunges @ 40% of 1 RM Squat – 12 reps (6 RT/ 6 LT)
Sprint 200 meters
*Barbell walking lunge is done by placing a bar on your back and
lunging out until your back knee touches the ground, then stand up
and repeat.
*Make sure to step out into a long enough lunge where your front
knee is even with your front toe.
Post times and load to comments.
Complete for time: Rest

135 lb Barbell Thrusters – 12 reps
Sprint 100 yards
Rest 60 seconds
Sprint 75 yards
Rest 45 seconds
Sprint 50 yards
Rest 30 seconds
Sprint 25 yards
Complete as many rounds as possible in 12 minutes: Rest
5 Push Presses @ 65% of body weight

10 Push Ups
15 Box Jumps 20″ box*
*Each jump must be completed by landing with hips above parallel.

Date:
9, 6, 3 reps of: On the minute: Rest
Power Clean Complete one 100 yard Sprint on all odd minutes and 12 Ball Slams
Front Squat on all even minutes for 12 minutes.
Ring Dip
Rest 3 minutes between rounds. 100 yard sprint
*Amateurs use 60% of last set of 5 back squat from today. 50 lb Ball Slam – 12 Reps
*Collegiate & Professional use 70% of your 5 RM front squat.
Post loads used and times to comments. Post all sprint times to comments.
Comments:
Date:
Complete for time. Complete 5 Rounds. Rest
50 lb DB Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps 185 lb Power Snatch – 3 Reps
-Rest 60 seconds- Chest to Bar Pull Ups – 9 Reps
50 lb DB Walking Lunges – 20 yards Lateral Hops – 12 Reps
Toes to Bar – 20 Reps
-Rest 60 seconds- *Power Snatch should be approximately 85% 2 RM. For lateral hops
50 lb DB Walking Lunges – 20 yards use 12″ parallette or similar device.
Burpees – 20 Reps
-Rest 60 seconds- Post times to comments.
Sprint – 120 yards
Comments:
Date:
Complete 5 rounds. Complete 4 rounds: Rest
50 yard DB Farmer Carry – AHAP
Push Press – 3 reps Rest as needed
Barbell Thrusters – 6 reps 100 yard Shuttle Run
Rest 30 seconds Rest as needed
Row 30 seconds – max calories *For the 100 yard shuttle, sprint 50 yards out and back, alternating
Rest 60 seconds change of direction each round.
then…
*Use 80% bodyweight for push press and barbell thruster. Complete for time:
Strict Pull Ups – 50 reps
Post loads used and total calories to comments. Post fastest shuttle and time to complete pull ups to comments
Comments:
Date:
Complete as many rounds as possible in 12 minutes of: Complete 4 Rounds for time. Rest
135 lb Front Rack Walking Lunges – 10 Reps 1.5 pd KB Power Snatch Right – 6 Reps
Supine Ring Rows – 10 Reps 1.5 pd KB OH Farmer Carry Right – 20 Yards
50 lb Ball Slams – 10 Reps Burpee – 12 Reps
1.5 pd KB Power Snatch Left – 6 Reps
Post rounds and reps to comments. 1.5 pd KB OH Farmer Carry Left – 20 Yards
Burpee – 12 Reps
Comments:
Date:
Rest
Comments:
Thursday Friday
Complete 5 Rounds. Complete as many rounds as possible in 10 minutes.

Burpees with jump touch – 5 reps
Bench Press @ Bodyweight – Max Unbroken Reps 155 lb Barbell Thrusters – 5 Reps
Broad Jump – 20 yards Strict Pull Ups – 5 Reps
Rest 90 seconds between rounds. *Burpees with jump touch should be to a target at least 6″ from
overhead reach.
Post total number of Bench Press Reps.
Post Rounds to comments.
Complete before SWOD: Complete as many rounds as possible in 15 minutes.

Sprint 25 yards from Push Up Start position x 5 15′ Rope Climb – 1 rep
Push Press – 5 reps
Sprint 25 yards from Supine Start position x 5 Burpee Box Overs – 5 reps
15′ Rope Climbs – 2 reps
Rest as needed between efforts. Push Press – 5 reps
Burpee Box Overs – 5 reps
*Supine Start position should be performed lying on your back with 15′ Rope Climbs – 3 reps
arms by your sides and head pointing in the direction of the sprint. Push Press – 5 reps
Athlete will roll laterally into a push up position to start each sprint. Burpee Box Overs – 5 reps
Post fastest times for Push Up Start and Supine Start to comments. *Use 70% of bodyweight for Push Press. Increase the Rope Climbs
by 1 Rep at the start of each round.
Post total number of rope climbs completed to comments.
Complete as many rounds as possible in 9 minutes. 10,9,8,7,6,5,4,3,2,1 Reps of:
30″ Box Jumps – 9 Reps Chin Ups

Ring Dips – 12 Reps Front Squat
2 pood KB Swing – 15 Reps
*Under 200 lbs, use 185 lbs for Front Squat.
Post total rounds and reps to comments. *Over 200 lbs, use 225 lbs for Front Squat.
Post load used and time to comments.
Complete 2 rounds for time. Complete 4 Rounds on alternating minutes.

Row 200 Meters 135 lb Barbell Thruster – 7 Reps
Push Ups – 50 Reps Chin Up – Max Reps
Row 200 Meters
Rest 90 Seconds 45 lb Russian Twists – 30 Reps
Rest as needed, then… Pillar Hold
Complete 2 rounds for time.
Row 100 Meters *On minute zero, complete Barbell Thrusters and max Chin Ups. On
Dips – 25 Reps minute 1, complete Russian Twists and Pillar Hold until the start of
Row 100 Meters minute 2. Repeat continuously until 4 Rounds (8 minutes) have
Rest 60 Seconds elapsed.
*Perform dips using dip bar or parallettes. Post total number of Chin Ups to comments.
Post both times to comments.
Saturday Sunday
“Tillman” Rest
Complete 7 rounds for time.
315 lb Deadlift – 7 Reps

Sprint – 200 Meters
Pull Ups – 15 Reps
Rest 45 seconds.
Post times to comments.
Complete for time. Rest
Evil Wheels – 100 reps
then…
Complete 4 rounds for time:
Double Unders – 25 reps

65 lb Single Arm DB Power Snatch – 25 reps
50 lb Ball Slams – 25 reps

Each round consists of 3 cycles of the following:
Front Squat – 2 Reps
40 lb Balls Slams – 10 Reps
15′ Rope Climb – 1 Rep
Rest 2 minutes betweeen rounds.
*Use 80% of 1 RM for Front Squat.
Post fastest & slowest rounds to comments.
Lift 10,000 lbs as fast as possible using only one rep of the following: Rest
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any
amount of rounds. You can only do one rep at a time and must cycle
through all three lifts to complete one round.
*The goal is to lift 10,000 lbs as fast as possible.
Post loads, rounds and times to comments.
Rest
Date:
Complete 5 Rounds. Seated Box Jump Rest
40 yd Sprint Find Seated Box Jump 1 RM
2 pd KB Swing – 11 Reps
-Rest 60 Seconds- Single Leg Bounding
30 yd Sprint Perform 4×10 on each leg
Strict Handstand Push Up – 11 Reps
-Rest 45 Seconds- *Single leg bounding is essentially 10 continuous single led broad
20 yd Sprint jumps. The focus is minimizing ground contact time while
Broad Jump – 5 Reps maximizing distance.
-Rest 30 Seconds-
Comments:
Date:
Complete one sprint on the minute for 12 minutes: Complete as many rounds as possible in 10 minutes. Rest
Sprint – 80 yds 30″ Box Jump – 6 Reps

Supine Ring Row – 8 Reps
Post fastest time to comments. 40 lb Ball Slams – 10 Reps
Ring Push Ups – 8 Reps
Comments:
Date:
Complete 4 Rounds for time: Complete using the least number of sets possible. Rest
50 lb One Arm DB Thruster RT – 7 Reps
50 lb One Arm DB Power Snatch RT – 7 Reps Pull Ups – 100 Reps
25 yd Burpee Broad Jump
50 lb One Arm DB Thruster LT – 7 Reps Post number of sets and time to comments.
50 lb One Arm DB Power Snatch LT – 7 Reps
25 yd Burpee Broad Jump
Post times & fewest number of Burpee Broad Jumps completed 25
yds to comments.
Comments:
Date:
Complete 6 Rounds: Complete as many rounds as possible in 13 minutes: Rest
Push Press – Max Reps unbroken 45 lb Weighted Pull Ups – 6 Reps

Supine Ring Rows – 10 Reps 30″ Box Jumps – 6 Reps
Sprint – 50 yds 40 lb Ball Slams – 12 Reps
Rest 60 seconds
Post rounds and reps to comments
*For Push Press use 80% of bodyweight. Unbroken reps should be
touch-and-go.
Post total number of Push Presses and time to comments.
Comments:
Date:
Complete for time: Tabata: Rest
45 lb Barbell Bicep Curl – Max Reps
15′ Rope Climb Ascents – 10 Reps Ab Mat Sit Up – Max Reps
225 lb Back Squats – 40 Reps Banded Tricep Push Down – Max Reps
Handstand Push Ups – 50 Reps *Complete 8 full rounds of 20 seconds work : 10 seconds rest at
each exercise before moving to the next. There is no additional rest
Post times to comments. for transition. Use an unloaded barbell for Bicep Curls and medium
to light band for Tricep Push Downs.
Comments:
Thursday Friday
Complete one round at the start of each minute for 12 minutes. Complete 6 Rounds of the coplex.
Odd Minutes: 185 lb Hang Power Clean – 5 Reps
5-10-5 Yard Shuttle – Right 185 lb Front Squat – 7 Reps
50 lb Single Arm DB Thruster – 11 Reps Right 185 lb Push Jerk – 3 Reps
Even Minutes: *Each complex must be completed unbroken. Rest as needed

5-10-5 Yard Shuttle – Left between rounds.
50 lb Single Arm DB Thruster – 11 Reps Left **For every bar drop mid-complex the penalty is 10 burpees to be
completed after the workout.
Post slowest and fastest round to comments.
Complete 10 rounds for time: Kalsu

On the minute complete:
225 lb Ground to Overhead – 3 Reps Burpees – 5 Reps
Evil Wheels – 10 Reps 135 lb Barbell Thrusters – Max Reps
The goal is to complete 100 Thrusters.
*Ground to Overhead = Use anyway possible to take the bar from *At the beginning of every minute perform 5 burpees, for the rest of
ground to overhead. This could include a power clean and jerk, the minute perform as many thrusters as you can during that
clean and jerk, reverse curl to press, snatch or anyway you are able. minute. At the beginning of the next minute perform 5 burpees and
then max rep thrusters and so on until you reach 100 total thrusters.
Post time to comments. Post the total number of minutes it took to reach 100 thrusters.
Complete 5 Rounds for time: 10, 8, 6, 4, 2 Reps of:
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 Reps (6 Power Cleans @ 75% of 1 RM
each side) Farmer’s Walk AHAP – 50 yd
Dips – 12 Reps *Search out the heaviest set of impliments you can find and walk 25
Sprint – 100 yds yards out and 25 yards back.
*After each set of power cleans, perform 1 farmer’s walk.
Post weight and loads used and times to comments.
Alternate exercises at the top of every minute for Fight Gone Worse
15 minutes: Complete three rounds of 1 minute at each station. Rest 1 minute
between rounds.
Wall Walk with Push Up – 3 Reps 50 lb DB Thrusters – Max Reps
2 Pood KB Swing – 15 Reps 95 lb Power Snatch – Max Reps
45 lb Russian Twist – 30 Reps 20″ Box Jump – Max Reps
95 lb Push Press – Max Reps
*You should complete 5 rounds of each. Row – Max Calories
*Spend one minute at each of five stations, resulting in a a five-
Post weights used to comments. minute round after which a one minute break is allowed before
repeating. This event calls for three rounds. The clock does not reset
or stop between exercises. On call of ‘rotate,’ the athletes must
move to the next station immediately. One point is given for each
rep, except on the rower, where each calorie is one point.
Post total score to comments.
Saturday Sunday
Complete as many rounds as possible in 12 minutes. Rest
Close Grip Bench Press – 3 Reps

Dynamic Push Ups – 10 Reps
Chest to Bar Pull Ups – 5 Reps
*Use bodyweight for Close Grip Bench Press.
Post rounds and reps to comments.
Complete 6 Rounds for time: Rest
15′ Rope Climb – 2 Reps

40 lb Max Distance Reverse Ball Toss – 4 Reps
Double Unders – 20 Reps
-Rest 30 Seconds-
*Rope Climb substitutions.
Complete 6 Rounds: Rest

180 lb Prowler Sprint – 25 yds
Deficit Push Ups – 15 Reps
Rest 90 Seconds
*Use two 45 lb bumper plates for deficit push ups. The goal is to get
a pec stretch at the bottom of each rep.

Clapping Push Ups – 5 Reps
40 yd Sprint

Rest
Date:
Rest
Comments:
Date:
Complete as fast as possible on the minute for 12 minutes: Complete 3 Rounds: Rest
Hold the top of a Pull Up – 45 Seconds
Russian KBS – 10 Reps Rest 15 Seconds
Double Unders – 20 Reps 45 lb Plate OH Walking Lunge – Max Reps in 45 Seconds
Rest 15 Seconds
*KB weight should be as heavy as possible. Sledge Hammer Strikes – Max Reps in 45 Seconds
Rest 15 Seconds
Post weights and fastest round to comments Sprint Full Gasser or 1/2 Gasser – 45 Seconds
Rest 15 seconds
*To score workout: If you can complete the Full Gasser in the 45
seconds, count 2 points. If you can not complete Full Gasser in 45
seconds or opt to only complete 1/2 Gasser, count 1 point.
Post individual movement reps and points to comments
Comments:
Date:
Sprint: Complete 5 Rounds for time: Rest
40 yd x 4-7 Efforts 135 lb Power Snatch – 6 Reps

KB Walking Lunge – 20 yds
*After a thorough warm up, sprint the given distance with max Strict Chin Up – 12 Reps
effort resting as needed between attempts. When times begin to
slow, the workout is over as is the reason for the rep ranges. *For Walking Lunge, use 1.5 pood KB in each hand.
Post fastest 40yd sprint time to comments. Post time to comments.
Comments:
Date:
Push Press – Max Reps Unbroken 180 lb Prowler Sprint – 40 yd shuttle (20 yds out and back)
Sprint – 40 yds 45 lb Plate Pinch Carry – 20 yds
Dips – Max Reps Unbroken 45 lb Russian Twist – 30 Reps Total
Sprint – 20 yds
Rest 90 Seconds *Use bumper plates for Plate Pinch Carry.
*Use 75% bodyweight for Push Press. Post rounds and reps to comments.
Comments:
Date:
Complete as many rounds as possible in 5 minutes: Complete 6 Rounds: Rest
185 lb Push Press – 5 Reps Supine Ring Rows – 12 Reps
CTB Pull Ups – 7 Reps Sprint – 20 yd Shuttle
-Rest 3 minutes, then- 40 lb Ball Slams – 12 Reps
Complete as many rounds as possible in 5 minutes: Rest :60 seconds
Broad Jump – 4 Reps *For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change
185 lb Hang Power Clean – 6 Reps of direction each round.
Post rounds and reps to comments. Post fastest round to comments
Comments:
Thursday Friday
As many rounds as possible in 10 minutes: As many rounds as possible in 14 minutes:

Sprint 40 yds
Plyo Push Ups – Max Reps Unbroken 40 lb Ball Slam – 10 Reps
*Plyo Push Ups should be performed on a 45 lb bumper. One hand Towel Pull Up – 5 Reps
will start on the plate and at the top of each rep, you must switch 100 lb DB Power Snatch Right – 1 Rep
hands explosively without “walking” them. The set ends when you 100 lb DB Power Snatch Left – 1 Rep
can no longer perform this movement dynamically.
Post total push ups to comments. Post rounds and reps to comments.
Complete for time: Complete 5 Rounds of:
Barbell Thruster – 9 Reps Every 90 Seconds complete

Barbell Thruster – 6 Reps 365 lb Deadlift – 4 Reps
Toes to Bar – 16 Reps Dips – Max Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps Post working weight and total dip reps to comments.
*Use 85% of bodyweight for Barbell Thrusters unless bodyweight

exceeds 225 lbs, then use 185 lbs for Thrusters. This should be
heavy.
Post weight used and time to comments.
Complete 2 Rounds: Complete for 5 Rounds for time:

50 lb DB Thrusters – 1 Minute Max Reps
Rest 1 Minute 100 lb DB Power Snatch – 4 Reps Right
Dynamic Push Ups – 1 Minute Max Reps 5-10-5 Yd Sprint – 1 Right
Rest 1 Minute Rest :30 seconds
40 lb Ball Slams – 1 Minute Max Reps 100 lb DB Power Snatch – 4 Reps Left
Rest 1 Minute 5-10-5 Yd Sprint – 1 Left
20″ Burpee Box Jumps – 1 Minute Max Reps Rest :60 seconds
Rest 1 Minute
Post total reps to comments. Post total time to comments.
to be completed before SWOD Complete 150 Calories for time:
Complete 2-4 Max Effort Attempts: Minute 1:
100 yd Sprint Air Dyne – Max Calories
*Rest as needed between each attempt. When Minute 2:
time drops below 92% of your fastest 100 yd Power Clean – 3 Reps
Sprint time, the workout is over. Supine Ring Rows – 8 Reps
Strength
Amateur *You have one minute to achieve max calories on the air dyne, then
Bench Press 3×5 (add 2.5 lbs to last workout) one minute to complete 3 Power Cleans and 8 Ring Rows. Continue
Collegiate & Professional alternating minutes until 150 calories have been achieved.
Bench Press 1, 1, 1, 1, 1 **For Power Clean, use 80% of 1 RM.
-then all athletes complete-
“Death by Back Squat”
1 Back Squat the first minute, 2 Back Squats the second minute, 3
Back Squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, which ever is
more.
185 lb Barbell Thrusters – 5 Reps

20″ Lateral Box Jumps – 5 Reps
Plyo Push Ups – 10 Reps

Saturday Sunday

135 lb Sandbag Shouldering – 10 Reps
180 lb Prowler Shuttle – 50 yds
*Push prowler or sled 25 yards and then back to the starting line.
You can sub, sprint 100 yard shuttle (50 yards out and back) for
prowler or sled.
**If no sandbag, find something awkward and heavy to move.
Complete as many rounds as possible in 14 minutes. Rest

Sprint 100 yards
Wall Walk with Push Up – 2 Reps
As many rounds as possible in 15 minutes: Rest
185 lb Barbell any way overhead – 5 Reps

Push Ups – 10 Reps

Rest
2 pood One Arm KB Power Snatches – 7 Reps

40 lb Ball Slams – 7 Reps
20 lb Med Ball Sit Up Throw – 7 Reps
*For Med Ball Sit Up Throws, get into a sit up position about 6-8 feet
from the wall. Start with your back flat on the ground and the ball
overhead. Sit up while flinging med ball against the wall, catch and
repeat.
Post total rounds and reps to comments.
Rest
Date:
Rest
Comments:
Date:
Complete 5 Rounds: Every :30 seconds complete: Rest
40 lb Reverse Ball Toss – 40 Yds 185 lb Hang Power Clean – 6 Reps

Strict Handstand Push Ups – Max Unbroken 30″ Box Jumps – 6 Reps
50 lb DB Step Ups – 12 Reps total Towel Pull Ups – 6 Reps
5-10-5 yd Sprint – 1 Rep (alternate directions each round)
Post total Handstand Push Ups to comments.
*You have :30 seconds to complete each set of a given exercise.
Cycle through until 10 minutes (5 Rounds) have been completed.
Post Sprint times to comments.
Comments:
Date:
12, 9, 6, 3 Reps of: Complete 10 rounds: Rest
50 lb Dumbbell Thrusters 40 yd Sprint

2 pood Kettlebell Swings
Strict Pull Ups *Rest 45 seconds between Sprints.
Post times to comments. Post fastest time to comments.
Comments:
Date:
Complete as many rounds as possible in 12 minutes: Complete for time: Rest
100 yd Sprint
40 lb Ball Slam – 10 Reps Power Clean & Split Jerk – 8 Reps
Clapping Push Up – 10 Reps Towel Pull Ups – 12 Reps
30″ Box Jump – 5 Reps Power Clean & Split Jerk – 6 Reps
Towel Pull Ups – 10 Reps
*Box Jump must be performed by landing with hips above parallel. Power Clean & Split Jerks – 4 Reps
Post total rounds and reps to comments. 100 yd Sprint
*Use 155 lbs for Power Clean & Split Jerk. Alternate the leading foot
in Split Jerk every rep.
Comments:
Date:
Complete as many rounds as possible in 15 minutes: Complete 5 rounds: Rest
Handstand Hold – 30 seconds
Front Squat – 3 Reps Handstand Push Up – Max Reps
15′ Rope Climb – 1 Rep Hold Top of Pull Up – 30 seconds
Deficit Push Ups – 10 Reps Strict Pull Up – Max Reps
Hold Top of Ring Dip – 30 seconds
*Use 1.25 x bodyweight for Front Squats. Ring Dip – Max Reps
*Perform Deficit Push Ups with feet and hands on 45 lb bumper *Perform isometric hold for 30 seconds, kick or drop down, shake
plates. out your hands, take a few breaths and perform Max Reps of
prescribed exercise.
Post rounds and reps to comments Post total reps completed to comments.
Comments:
Thursday Friday
Complete one on the minute for 12 minutes.

110 Yard Sprint
-then-
Complete 100 Evil Wheels not for time.
Post fastest and slowest sprint to comments.
10,000 lbs Complete for time:

Lift 10,000 lbs as fast as possible using only one rep of the following:
Squat – 1 Rep 135 lb Sandbag Ground to Overhead – 30 Reps
Press – 1 Rep
Deadlift – 1 Rep then,
*You can use any weight on the lifts and it can be done in any
amount of rounds. You may only do one rep at a time and must Complete for time:
cycle through all three lifts to complete one round. The goal is to lift
10,000 lbs as fast as possible. Evil Wheels – 100 Reps
Post loads, rounds and times to comments.
*You will need a heavy sandbag for Friday’s workout. Post Ground to Overhead and Evil Wheels times to comments.
Complete 5 Rounds: Complete the following:
1 Minute Assault Bike – Max Calories CF Football Total

1 Minute Rest
Power Clean – 1 Rep
Post total Calories to comments. Squat – 1 Rep
Bench Press – 1 Rep
Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above.

*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total.
Post Total to comments.
Complete 6 rounds for time: Complete as many rounds as possible in 15 minutes:
155 lb Thruster – 6 Reps 100 lb One Arm DB Power Snatch – 5 Reps (RT)
Supine Ring Rows – 12 Reps 100 lb One Arm DB Power Snatch – 5 Reps (LT)
2 pood KB Swings – 12 Reps 135 lb Prowler Push – 25 yds
Rest 45 seconds
Post total rounds to comments.
*Perform each exercise unbroken. For each broken set, count a 10
burpee penalty to be completed after the workout.
Post total time and any penalties to comments.

Sprint 5-8 Rounds: Death by Power Clean and Burpee Pull Up:
Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2
50 yds Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power
Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can
*Discontinue Sprints when time drops below 95% of fastest time. no longer complete the required reps.
*For Power Clean, use bodyweight.
Post fastest round to comments. then…
Complete for time:
Evil Wheels – 100 Reps
*Post highest rounds and Evil Wheel time to comments.
Saturday Sunday

10-8-6-4-2 Reps of
Bodyweight Bench Press
225 lb Front Squats
Ring Dips
Burpee Box Overs
*Every time you fail or stop and rest with your chest on the ground
count a penalty. If a penalty is counted, you must immediately
Sprint 100 yards. Once the penalty is completed go back to
performing the 150 Push Ups.
Post time and number of penalties to comments.
Complete for max points: Rest

Fight Gone Worse
Complete three rounds of 1 minute at each station. Rest 1 minute
between rounds.
50 lb DB Thruster
95 lb Power Snatch
20″ Box jump
95 lb Push Press
Row
*Spend one minute at each of five stations, resulting in a a five-
minute round after which a one-minute break is allowed before
or stop between exercises. On call of ‘rotate’, the athletes must
Barbell Walking Lunges – 12 Reps (6 each side)

Ring Dips – 12 Reps
*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges.

50 lb DB Thrusters – 10 Reps
Sprint 50 yds
Rest 30 seconds
50 lb DB Push Press – 15 Reps
Sprint 50 yds
Rest 30 seconds
2 pood KB Swings – 20 Reps
Sprint 50 yds
Rest 30 seconds
Sprint 50 yds
Date:
Complete 6 rounds for time: Complete as many rounds as possible in 12 minutes: Rest
1.5 pood KB Power Snatch – 8 Reps (alternating) 155 lb Thruster – 2 Reps

Ring Dips – 10 Reps 155 lb Overhead Barbell Carry – 25 yds
Row – 20 Calories 15′ Rope Climb – 2 Reps
Rest 45 seconds
*A 15 second isometric hold overhead may be substituted for the
Post time to comments. Overhead Barbell Carry if limited by space.
Post rounds to comments
Comments:
Date:
Complete 5 rounds for time: Complete 4 rounds: Rest
185 lbs Any Way Overhead – 5 Reps 1 Min – Dynamic Push Up – Max Reps
Strict Pull Ups – 7 Reps 1 Min – Walking Lunges holding 45 lb Plate – Max Reps
Toes To Bar – 9 Reps 1 Min – Russian Twists w/ 45 lb Plate – Max Reps
Rest 1 Minute
*For Walking Lunges count each step as a rep. Plate may be held in
any way.
*For Russian Twists count each plate strike as a rep.
Comments:
Date:
Complete every 90 seconds: Complete 6 rounds for time: Rest
120 yd Sprint KB Swing – 7 Reps

205 lb Ground to Overhead – 5 Reps Double Unders – 21 Reps
40 lb Lateral Ball Slam – 12 Reps 20 yd Bear Crawl Shutte (10 yds out and back)
*Every 90 seconds, complete one of the above exercises. Alternate *For KB Swing, go as heavy as possible. If you have access to more
through until your have completed 5 rounds of each or 15 total than 2 pood, use it.
rounds.
Post sprint times to comments.
Comments:
Date:
Quarter Gone Bad Complete as many rounds as possible in 8 minutes: Rest
Five rounds for total reps of: Supine Ring Pull Ups – 10 Reps
135 lb Thrusters – Max Reps in 15 Seconds Ball Slams – 5 Reps
Rest 45 Seconds *For Ball Slams, use 40-60 lbs.
50 lb Weighted Pull Ups – Max Reps in 15 Seconds then…
Rest 45 Seconds 6 x 25 yd 180 lb Prowler Pushes
Burpees – Max Reps in 15 Seconds or
Rest 45 Seconds 6 x 50 yd Sprints
Post total reps to comments. *Rest 90 seconds between efforts.
Post rounds and loads used to comments.
Comments:
Date:
Complete 10 sprints: Every 30 seconds complete: Rest
155 lb Power Snatch – 1 Rep
50 yards 50 lb Ball Slam – 1 Rep
*Complete one rep of both exercises every 30 seconds until 10
Post fastest times to comments. minutes or 20 rounds have been completed.
Post loads to comments
Comments:
Thursday Friday
Complete 10 rounds: Complete 3 rounds for time:
Lateral Hurdle Hops – 4 Reps 185 lb Hang Power Clean – 5 Reps

20 yd Sprint Chin Up – 10 Reps
Rest 90 seconds 185 lb Hang Power Clean – 5 Reps
40 lb Ball Slam – 15 Reps
*For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones 185 lb Hang Power Clean – 5 Reps
or boxes. Hop laterally over the hurdle landing on the other side, Burpee Box Jump – 10 Reps
immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Rest 90 seconds
Once you clear the 4th hurdle, transition immediately to a 20 yard
sprint. Post time of each round to comments.
*Alternate starting sides each rep. Complete 5 reps starting from

the left, and 5 reps starting from the right.
Complete 6 rounds: “GFY” Tabata Deadlift Challenge
30 yd Prowler Push Complete 8 rounds:

-or-
60 yd Sprint 315 lb Deadlift – Max Reps in 20 seconds
Rest 90 seconds Rest 10 seconds
*For Prowler Push use 180 lbs. *You have 20 seconds to perform as many reps of Deadlift as
possible. Rest 10 seconds. Repeat this 7 more times for a total of 8
Post times to comments. rounds. Your score is total number of reps in 8 rounds.
Post total reps of Deadlift to comments.
Complete as many rounds as possible in 12 minutes: Complete for time:

Sprint 1/2 Gasser
True Push Ups – 10 Reps 50 lb DB Hang Power Cleans – 20 Reps
Sledgehammer Strikes – 30 Reps (15 RT, 15 LT) Chin Ups – 20 Reps
Dips – 10 Reps Sprint 1/2 Gasser
Farmer’s Walk – 30 yds 50 lb DB Hang Power Cleans – 15 Reps
Chin Ups – 15 Reps
*Use a 12-20 lb Sledgehammer. Sprint 1/2 Gasser
*For Farmer’s Walk, use DB’s or KB’s and go as heavy as possible for 50 lb DB Hang Power Cleans – 10 Reps
15 yds out and 15 yds back. Chin Ups – 10 Reps
Sprint 1/2 Gasser
Post rounds and weights to comments. 50 lb DB Hang Power Cleans – 5 Reps
Chin Ups – 5 Reps
Sprint 1/2 Gasser
Complete 6 rounds of: The Volkswagen 2.0
15, 10, 5 Reps of:
185 lb Hang Power Clean – 5 Reps Bench Press
50 yd Sprint Dips
Strict Pull Ups
*Rest 60 seconds between rounds. *For Bench Press, use 65% of 1 RM.
Post loads and total time to comments.
Saturday Sunday
50 lb DB Push Press – 10 Reps RT

50 lb DB Push Press – 10 Reps LT
45 second GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension.
Cross arms across the chest or if you are bad ass, place hands
behind the head.
Bench Press – 40 Reps

Reverse Wall Walk + Push Up – 40 Reps
*For Bench Press use bodyweight.

*You may complete the Bench Press and Wall Walk in any
combination of reps and sets.
Back Squat – 7 Reps

20″ Burpee Box Jump – 7 Reps
then…
100 Evil Wheels
*For Back Squat use bodyweight.

Complete for 4 rounds for time: Rest

225 lb Back Squat – 12 Reps
Rest
Date:
Rest
Comments:
Date:
As many rounds as possible in 10 minutes: Complete 6 rounds: Rest
Push Press – 3 Reps
Ball Slam – 5 Reps 135 lb Sandbag Shouldering – 10 Reps
45 lb Russian Twist – 20 Reps (total) 50 yd Prowler Shuttle
*For push press, use between 185-225 lbs
*For ball slams, use between 40-60 lbs *Push 180 lb Prowler or Sled 25 yds and then back to the starting
Post loads used and rounds completed to comments. line or sub a 100 yd Sprint (50 yds out and back).
Comments:
Date:
Complete 4 rounds: Complete 8 rounds: Rest
Strict Handstand Push Ups – 8 Reps 25 yd Prowler Push (high handles) or 75 yd Sprint
185 lb Hang Power Clean – 6 Reps 60 seconds Push Ups – Max Reps
20″ Lateral Box Jump – 8 Reps
Rest 1 minute *Push the prowler or Sprint the 75 yds, once you cross the
finish line you have 60 seconds to do as many Push Ups as possible.
*For Lateral Box Jumps, alternate sides (4 LT, 4 RT). After 60 seconds, immediately start the next round.
*For Prowler Push, use 90-180 lbs.
Post total number of Push Ups to comments.
Comments:
Date:
Barbell Walking Lunge – 12 Reps 40 lb Ball Slam – 10 Reps

Dips – 12 Reps Towel Pull Up – 5 Reps
100 yd Sprint
*For Barbell Walking Lunges, use 35-40% of Squat 1RM. Alternate
legs for a total of 12 Reps.
Comments:
Date:
Complete 4 rounds for time: Every minute on the minute complete: Rest
50 lbs DB Thrusters – 10 Reps Power Clean – 2 Reps
50 lbs DB Walking Lunges – 20 Reps (10 RT/ 10 LT) Double Unders – 10 Reps
50 lbs DB Push Ups to Row – 20 Reps (10 RT/ 10 LT) *For Power Cleans, go as heavy as possible.
*DB Push Up to Row is performed by doing one push up followed by *At the top of every minute perform both Power Cleans and Double
one single arm row. Unders. Complete 15 minutes (15 Rounds) of work.
Post times to comments. Post loads used and total rounds completed to comments.
Comments:
Thursday Friday
Handstand Push Up – 6 Reps Assault Bike – 15 Calories

2 pood KB Swing – 9 Reps Supine Ring Rows – 10 Reps
Handstand Push Up – 6 Reps 135 lb Thruster – 5 Reps
24″ Box Jump – 9 Reps
Rest 30 seconds Post rounds to comments.
Post total time to comments.
Complete as many rounds as possible in 12 minutes: Complete 6 rounds:

45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT) 275 lb Deadlifts – Max Reps in 30 seconds
Ring Dips – 15 Reps Rest 30 seconds
Burpees – Max Reps in 30 seconds
*Plate must be locked overhead with straight arms and back knee Rest 30 seconds
must touch the ground.
Post total reps completed to comments
Complete 4 rounds: On the minute for 12 minutes complete:
Each round consists of 3 cycles of the following: 2 pood KB Swing – 10 Reps

60 yd Sprint
Front Squats @ 75% of 1 RM – 2 Reps
40 lb Balls Slams – 10 Reps *Each minute complete both 10 KB Swings followed by one 60 yd
15′ Rope Climb – 1 Rep Sprint.
*If you miss a round, count a penalty. For each penalty incurred you
*Rest 2 minutes betweeen rounds. must complete one 60 second pillar with rotation upon completion
of the workout.
Post rounds completed and penalties to comments.
Complete 7-10 efforts: Religion
50 yd Sprints Complete 5 rounds:
*Rest as needed between efforts. Squat Max Reps

20″ Burpee Box Jumps – 7 Reps
Post fastest and slowest times to comments.
*Amateur – use body weight for Squat.
*Collegiate & Professional – use 225 lbs to 315 lbs for Squat.
Post total number of Squat reps to comments.

Complete 6 rounds: Complete as many rounds as possible in 11 minutes:
True Push Ups – 15 Reps 1.5 pood KB Power Snatch – 5 Reps
Sprint 1/2 Gasser Strict Chin Ups – 5 Reps
Rest 45 seconds Burpees – 5 Reps
Post time to comments. *For single arm KB Power Snatch, use any arm.
Post total rounds to comments.
Saturday Sunday

300 yd Shuttle
Rest 3 minutes
Chest to Bar Pull Up – 15 Reps
Repeat for 10 reps and 5 reps
Rest 3 Minutes
300 yd Shuttle
*For 300 yd Shuttle, perform six (6) 50 yd sprints.
Post shuttle times and total time to comments.

Sledge Hammer Strikes – 50 Reps LT
Sledge Hammer Strikes – 50 Reps RT
50 yd Single Arm Farmer Walk – LT
50 yd Single Arm Farmer Walk – RT
Rest 2 minutes
*Use between a 12 -20 lb Sledge Hammer.
*Go as heavy as possible for Farmer Walk.

One round is 7 cycles of the following complex:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds
*Do not drop the weight. Stay connected throughout the round.
*If weight is dropped, count number of drops and perform an equal
amount of burpees as a penalty.
*Add weight each round and work up the heaviest weight possible.
Post heaviest weight completed to comments.
Complete the following in the least amount of sets possible: Rest

Handstand Push Ups – 50 Reps
Pull ups – 100 Reps
*Complete 50 HSPU by coming from lockout to top of your heading
touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or
any other way you can from an open shoulder to your head over the
bar.
*Rest as needed to complete in the least amount of sets. Coming off
the bar or out of the handstand constitutes the ending of a set.
Post total sets needed to comments.
Rest
Date:
Rest
Comments:
Date:
Complete 5 Rounds: Complete the following: Rest
Tabata Sledgehammer Strikes
40 yd Shuttle Run (4x 10 yd) Rest 1 minute
Power Clean – 3 Reps Tabata Burpees
Front Squat – 5 Reps Rest 1 minute
Dips – Max Reps Tabata Sledgehammer Strikes
Rest 45 seconds *Alternate left and right side swings each 20 second interval.
*Use between a 12 -20 lb sledgehammer.
*For Power Clean and Front Squat, use body weight. *The interval with the fewest number of reps completed for each
exercise is your score.
Post time and number of dips to comments. Post the total of 3 scores to comments.
Comments:
Date:
Hang Power Clean @ 75% of 1 RM – 3 Reps Towel Pull Ups – 6 Reps

5-10-5 yd Sprint Strict Handstand Push Ups – 6 Reps
Rest 90 seconds 20″ Burpee Box Over – 6 Reps
*For Hang Power Cleans, Amateurs use 75% of body weight. Post rounds and reps to comments
*Alternate change of direction each round for 5-10-5 yd Sprint.
Post load used and time to comments.
Comments:
Date:
CrossFit Football Bear Complete for time: Rest
Complete 4 rounds:
Complete the following cycle 7 times to complete 1 round: Reverse Wall Walk + Push Up – 100 Reps
Power Clean – 1 rep 40 lb Ball Slam – 100 Reps
Thruster – 1 rep Evil Wheels – 100 Reps
Back Squat – 1 rep
Rack Jerk – 1 rep *This workout can be broken up into any sets and reps.
After cycle is completed 7 times complete:
25 lbs Pull Ups – 7 reps Post times to comments.
Rest 3 minutes between sets
*Work up to the heaviest set possible on the complex. Keep the pull
up weight constant.
*If the weight is dropped this constitutes a miss. Coming off the bar
during the pull ups constitutes a miss. Count number of total misses
and complete that number in pull ups after the workout has ended.
Post weight used and number of misses to comments.
Comments:
Date:
Complete 4-7 sprints: Complete for time: Rest
500m Row
20 yd – 40 yd – 20 yd Shuttle Power Clean & Split Jerk – 8 Reps
*Sprint 20 yds, change directions and sprint back 40 yds, change Power Clean & Split Jerk – 6 Reps
directions and sprint back 20 yds to the original starting point. Towel Pull Ups – 10 Reps
Power Clean & Split Jerks – 4 Reps
*Rest as needed between efforts. Stop after efforts drop below 95% Towel Pull Ups – 8 Reps
of your fastest time. 500m Row
*Use 155 lbs for Power Clean & Split Jerk. Alternate the leading foot
Post fastest time to comments. in Split Jerk every rep.
Comments:
Date:
135 lb Thrusters – 5 Reps
Burpees – 9 Reps
Rest 60 seconds
Post fastest round and total time to comments.
Comments:
Thursday Friday
Complete the following sprints: Complete 6 rounds for time:

2 x 20 yd Sprints
(rest 20 seconds between efforts) 315 lb Deadlifts – 3 Reps
Rest 30 seconds then… Pull Ups – 15 Reps
4 x 30 yd Sprints Double Unders – 30 Reps
(rest 30 seconds between efforts) Rest 45 seconds
Rest 30 seconds then…
10 x 10 yd Flying Starts Post times to comments.
(rest 30 seconds between efforts)
*For flying starts, take 10 yds to accelerate immediately into 10 yds
at full speed.
Post fastest times on the flying starts to comments.
Complete 6 rounds for time: Complete the following:
30″ Box Jumps – 5 Reps CF Football Total

Supine Ring Pull Ups – 10 Reps
Row – 200 meters Power Clean – 1 Rep
Squat – 1 Rep
Post times to comments. Bench Press – 1 Rep
Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above.

*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total.
Post Total to comments.

Complete 3 rounds for time: Complete 5 rounds for time:
1.5 pood KB Walking Lunge – 20 yds 315 lb Deadlifts – 7 Reps

Strict Pull Ups – 15 Reps Double Unders – 21 Reps
1.5 pood Single Arm KB Power Clean – 10 Reps (5 RT, 5 LT)
*For KB Walking Lunges, hold two KB’s suitcase style.
Complete every 2 minutes: Complete 15, 12, 9, 6 Reps of:
True Push Ups – 10 Reps 1.5 pood Single Arm KB Power Snatch LT
Supine Ring Row – 10 Reps 1.5 pood Single Arm KB Power Snatch RT
180 lb Prowler Push – 25 yds 20″ Lateral Box Jump
*Perform all movements listed every 2 minutes for a total of 16 Post times to comments.
minutes or 8 rounds.
Post round times to comments

Saturday Sunday

155 lb Barbell Thruster – 3 Reps
180 lb Prowler Push – 20 yds
Rest 60 seconds
Post fastest and slowest rounds to comments.
Dynamic Push Ups – 10 Reps

100 yd Sprint
Fight Gone Worse Rest

Complete three rounds of 1 minute at each station. Rest 1 minute
between rounds.
50 lb DB Thrusters
95 lb Power Snatch
20″ Box jump
95 lb Push Press
Row for calories
*Spend one minute at each of five stations, resulting in a a five
minute round after which a one minute break is allowed before
or stop between exercises. On call of ‘rotate,’ the athletes must

Sprint 100 yds
Sprint 80 yds
Sprint 60 yds
Sprint 40 yds
Rest 60 seconds.

225 lb Back Squat – 8 Reps
Handstand Push Up – 9 Reps
Rest
Date:
Strict Pull Ups – 50 Reps

*You may break up into any combination of sets and reps.
Comments:
Date:
Complete 10 sprints: 21, 15, 9 Reps of: Rest
50 yards 135 lb Push Press

Ring Dip
*Rest as needed between efforts. Burpee
Calorie Row
Post fastest times to comments.
Comments:
Date:
Complete 5 Rounds for time: Complete 6 rounds: Rest
15′ Rope Climb – 2 Reps 135 lb Sandbag Shouldering – 10 Reps

185 lb Front Squat – 4 Reps 50 yd Prowler Shuttle
185 lb Push Press – 2 Reps
185 lb Barbell Thruster – 4 Reps *Push prowler or sled 25 yards and then back to the starting line.
Rest 60 seconds *For Prowler Push, use 180 lbs or sub a 100 yd Sprint (50 yd out and
back).
Post fastest round and total time to comments.
Post times to comments
Comments:
Date:
Complete 4 rounds: Complete as many rounds as possible in 10 minutes: Rest
Each round consists of 3 cycles of the following:
Front Squats @ 80% of 1 RM – 2 Reps Supine Ring Pull Ups – 10 Reps
40 lb Balls Slams – 10 Reps True Push Ups – 10 Reps
15′ Rope Climb – 1 Rep
Rest 2 minutes betweeen rounds. Post rounds completed to comments
Comments:
Date:
Complete 10 sprints: Complete as many rounds as possible in 12 minutes: Rest
50 yds 155 lb Thruster – 2 Reps
*Rest as needed between efforts. 155 lb OH Barbell Carry – 25 yds
Post fastest times to comments. 15′ Rope Climb – 2 Reps
*A 15 second isometric hold overhead may be substituted for the
OH Carry if limited by space.
Comments:
Thursday Friday
Complete on the minute: Complete as many rounds as possible in 11 minutes:

1.5 pood Step Up – 10 Reps 185 lb Hang Power Clean – 3 Reps
Dips – 12 Reps 24″ Box Jump – 4 Reps
100 yd Sprint Strict Chin Up – 5 Reps
*Perform one of the above movements on the minute. Alternate then…
movements each minute until 5 Rounds have been completed (15 Complete for time:
minutes). Evil Wheels – 100 Reps
*For Step Ups, use a 20″ box and a KB in each hand. Post rounds to comments.
Post sprint times to comments.
One Minute On, One Minute Off, for 10 minutes. Complete 4 rounds:
2 pood KB Swings – 30 Reps 45 lb Weighted Pull Ups – 1 Min Max Reps
*You have 1 minute to get 30 KB swings. If you do not get 30 KB 45 lb Overhead Walking Lunges – 1 Min Max Reps
Swings in 1 minute, count a penalty. 45 lb Russian Twist – 1 Min Max Reps
*Perform this workout one minute on and one minute off. Total time Rest 1 minute
is 10 minutes. *For Russian Twists, tapping the plate on each side consitutes one
*If you count a penalty, perform a single 1000 meter row for the rep.
penalty. *There is no rest bewteen exercises, only rounds.
Post rounds completed and penalties to comments Post total reps to comments.
Complete the following sprints: “The Mooch”

2 x 20 yd Sprints
(rest 20 seconds between efforts) Complete as many rounds as possible in 9 minutes of:
Rest 30 seconds then…
4 x 30 yd Sprints 225 lbs Back Squats – 3 Reps
(rest 30 seconds between efforts) Pull Ups – 6 Reps
Rest 30 seconds then… Push Ups – 9 Reps
10 x 10 yd Flying Starts
(rest 30 seconds between efforts) Post rounds and reps to comments.
*For flying starts, take 10 meters to accelerate, you should be full
speed by the time you hit your start.
Complete 5 rounds for time of: Complete as many rounds as possible in 13 minutes:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) Power Clean and Jerk – 3 Reps
Dips – 12 Reps Pull Ups – 13 Reps
Sprint 100 yds Double Unders – 23 Reps
*For Barbell Lunges, use 35 – 40% of 1 RM Squat. *For Power Clean and Jerk, go as heavy as possible.
Post time to comments. Post rounds and reps to comments.
Saturday Sunday

50 lb DB Push Press – 8 Reps
Russian Twist – 30 Reps (total)
180 lb Prowler Push – 25 yds
Rest 60 seconds
*For Russian Twists, use a 45 lb plate.
*You may substitute a 50 yd Sprint for Prowler Pushes.
100 lb Single Arm DB Power Snatch – 10 Reps (5 RT, 5 LT)

20″ Lateral Burpee Box Jump – 4 Reps (alternating)
50 yd Sprint
Rest 30 seconds
55 lb DB Power Snatch Left – 7 Reps

55 lb DB Power Snatch Right – 7 Reps
24″ Box Jump – 7 Reps
As many rounds as possible in 15 minutes: Rest

25 yard One Arm Farmer Walk with KB in rack position – RT
25 yard One Arm Farmer Walk with KB in rack position – LT
Post rounds completed to comments.
Rest
Date:
Rest
Comments:
Date:
Complete as many rounds as possible in 5 min: Complete every minute on the minute: Rest
185 lb Push Press – 5 Reps 50 lb Ball Slam – 5 Reps

CTB Pull Ups – 7 Reps 40 yd Sprint
-Rest 3 minutes, then- *Perform both exercises each minute until 12 Rounds (12 Minutes)
have elapsed.
Complete as many rounds as possible in 5 min:
Broad Jump – 4 Reps
185 lb Hang Power Clean – 6 Reps
Comments:
Date:
40 yd Sprint Towel Pull Ups – 6 Reps

2 pd KB Swing – 11 Reps 20″ Box Jump Overs – 8 Reps
-Rest 60 Seconds- Deficit Push Ups – 10 Reps
40 yd Sprint
Strict Handstand Push Up – 11 Reps then…
-Rest 60 Seconds-
40 yd Sprint For time:
Broad Jump – 5 Reps
-Rest 60 Seconds- Evil Wheels – 100 Reps
Post time to comments. Post rounds and reps to comments.
Comments:
Date:
Quarter Gone Bad Complete 2 rounds for time: Rest
Five rounds for total reps of: Supine Ring Row – 25 Reps
135 lb Thrusters – 15 Seconds Sledge Hammer Strikes LT – 50 Reps
Rest 45 Seconds Sledgehammer Strikes RT – 50 Reps
50 lb Weighted pull-ups – 15 Seconds One Arm Farmer Walk 50 yd RT
Rest 45 Seconds One Arm Farmer Walk 50 yd LT
Burpees – 15 Seconds *Rest 2 minutes between rounds
Rest 45 Seconds *Use between a 12 -20 lbs sledgehammer.
Post total reps to comments. *Go as heavy as possible for farmer carry.
Post times and loads used to comments
Comments:
Date:
75 lb Single Arm DB Power Snatch – 5 Reps RT
Complete: OH Farmer Carry 20 yds
12 Burpees
10 x 30 yds 75 lb Single Arm DB Power Snatch – 5 Reps LT
OH Farmer Carry 20 Yd
*45 second rest between sprints. 12 Burpees
*OH Farmer Carry to be completed Single Arm with DB overhead.
Post times to comments. Post time to comments.
Comments:
Thursday Friday

True Push Ups – 15 Reps
2 pood KB Swing – 9 Reps 100 lb One Arm DB Power Snatch – 5 Reps (RT)
True Push Ups – 15 Reps 100 lb One Arm DB Power Snatch – 5 Reps (LT)
24″ Box Jump – 9 Reps 135 lb Prowler Push – 25 yds
Rest 30 seconds
Post total time to comments. Post total rounds to comments.
Complete as many rounds as possible in 9 minutes: Complete for time:
185 lb Barbell Thrusters – 5 Reps Minute 1:

20″ Lateral Box Jumps – 5 Reps Air Dyne – Max Calories
Plyo Push Ups – 10 Reps Minute 2:
Power Clean – 3 Reps
Post rounds to comments. Supine Ring Rows – 8 Reps
*You have one minute to achieve max calories on the air dyne and
then one minute to complete 3 Power Cleans and 8 Ring Rows.
Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 80% of 1 RM.
Complete 10 rounds: Complete every 90 seconds:

Lateral Hurdle Hops – 4 Reps
20 yd sprint 185 lb Ground to Overhead – 4 Reps
*90 seconds between efforts. Chest to Bar Pull Up – 5 Reps
*For lateral hurdle hops to sprint…set up four 16″-20″ hurdles, 40 lb Lateral Ball Slam – 6 Reps
cones or boxes. Jump laterally over the hurdle landing on the other
side, immediately laterally jumping over the 2nd hurdle, then the *Every 90 seconds, complete all of the above exercises. Continue
3rd and the 4th. Once you clear the 4th hurdle, transition until you have completed 8 Rounds.
immediately in a 20 yard sprint.
*Alternate starting sides each rep. You should have 5 reps starting Post each round time to comments.
from the left, and 5 reps starting from the right.
Complete 6 rounds for time: Complete 10 rounds for time:

225 lb Ground to Overhead – 3 Reps
KB Swing – 7 Reps Evil Wheels – 10 Reps
Double Unders – 21 Reps *Ground to Overhead = Use anyway possible to take the bar from
20 yd Bear Crawl Shuttle (10 yds out and back) ground to overhead. This could include a power clean and jerk,
clean and jerk, reverse curl to press, snatch or anyway you are able.
*For KB Swing, go AHAP. If you have access to more than 2 pood, Post time to comments
use it.

Complete 5 rounds:
Each round lasts 2 minutes. During the round complete:
Complete 5 rounds for time: 185 lb Power Clean – 6 Reps
40 lb Ball Slam – Max Reps
15′ Rope Climb Ascents – 2 Reps *Rest 60 seconds between rounds.
225 lb Back Squats – 8 Reps Post total ball slams to comments.
Handstand Push Ups – 9 Reps Complete 5 rounds for time:
15′ Rope Climb Ascents – 2 Reps
Post times to comments. 225 lb Back Squats – 8 Reps
Handstand Push Ups – 9 Reps
Saturday Sunday

Barbell Walking Lunges – 12 Reps (6 RT, 6 LT)
*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges

300 yd Shuttle
Rest 2 minutes
Burpees – 15 Reps
Burpees – 10 Reps
315 lb Deadlift 5 Reps
Burpees – 5 Reps
Rest 2 Minutes
300 yd Shuttle
*Complete 300 yd shuttle by performing 6 x 50 yd sprints.
Post total time to comments.
Barbell Walking Lunges – 12 Reps (6 each side)

*Use 35-40% of Back Squat 1 RM for Barbell Walking Lunges.
21, 15, 9 Reps of
225 lb Squat
Ring Dips

Kalsu Rest
On the minute
Complete 5 burpees and perform max rep 135 lb thrusters on the
minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of
the minute perform as many thrusters as you can during that
minute. At the beginning of the next minute perform 5 burpees and
then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Date:
Rest
Complete 7 rounds for time: 15, 10, 5 Reps of
40 lb DB Walking Lunges – 20 yds 135 lb Hang Power Snatch

Reverse Wall Climb + Push Up – 5 Reps 24″ Box Jumps
Strict Pull Up
Comments:
Date:
Complete as many rounds as possible in 9 minutes: Complete 6 rounds for time: Rest
Broad Jumps – 4 Reps
Handstand Pushups – 6 Reps 155 lb Hang Power Snatch – 3 Reps
50 lb DB Thruster – 8 Reps Chin Ups – 6 Reps
*Test your broad jump prior to workout and mark off max distance. 50 lb Ball Slams – 9 Reps
You must achieve this distance during the workout for the rep to
count. *Rest 30 seconds between rounds.
Post time to comments
Comments:
Date:
Complete for time. Complete: Rest
Box Jumps @ 24″ – 20 Reps 185 lb Hang Power Cleans – 9 Reps
Rest 60 seconds 40 lb Ball Slams – 10 Reps
50 lb DB Walking Lunges – 20 yards 185 lb Hang Power Cleans – 6 Reps
Toes to Bar – 20 Reps 40 lb Ball Slams – 15 Reps
Rest 60 seconds 185 lb Hang Power Cleans – 3 Reps
50 lb DB Walking Lunges – 20 Yards 40 lb Ball Slams – 20 Reps
Burpees – 20 Reps
Rest 60 seconds Post times to comments.
Sprint – 120 yards
Comments:
Date:
Complete 3 rounds of the following of: 6 rounds for time: Rest
Sledge Hammer Strikes Right – 1 min Max Reps
20″ Box Jumps – 1 min Max Reps 185 lb Any Way Overhead – 3 Reps
Sledge Hammer Strikes Left – 1 min Max Reps CTB Pull Ups – 6 Reps
45 lb Dumbbell Hang Clean – 1 min Max Reps Clapping Push Ups – 9 Reps
*Rest 1 minute between rounds.
Post total reps for each round to comments. Post times to comments
Comments:
Date:
Sprint every minute on the minute for 12 minutes: Rest
80 yards
Post fastest and slowest times to comments.
Comments:
Thursday Friday
Complete the following sprints: Complete the following:

2 x 20 Meter Sprints CF Football Total
(rest 20 seconds between efforts) Power Clean – 1 Rep
Rest 30 seconds then… Squat – 1 Rep
4 x 30 Meter Sprints Bench Press – 1 Rep
(rest 30 seconds between efforts) Deadlift – 1 Rep
Rest 30 seconds then… *Perform a single maximal effort for the lifts listed above.
10 x 10 Meter Flying Starts *After warm-ups, 3 attempts are allowed.
(rest 30 seconds between efforts) *Total must be done in the specified order.
*For flying starts, take 10 meters to accelerate, you should be full *Combine all 4 lifts to create CF Football Total.
speed by the time you hit your start. Post Total to comments.
Complete 5 rounds for time: Complete 4 rounds:

50 lbs One Arm DB Power Snatch – 11 Reps 2 pood KB Swings – 10 Reps
50 lbs One Arm DB Thrusters – 12 Reps 20″ Lateral Box Jump – 8 Reps
Pull Ups w/ the 50 lbs DB – 11 Reps 5-10-5 yard shuttle Left
*You may alternate hands as needed during the workout to Rest 60 seconds
complete total reps. 2 pood KB Swings – 10 Reps
Post times to comments. 20″ Lateral Box Jump – 8 Reps
5-10-5 yard shuttle Right
Rest 60 seconds
The Volkswagen 2.0 Complete as many rounds as possible in 2 minutes:
15, 10, 5 reps of: 155 lb Barbell Thruster – 3 Reps

Toes to bar – 6 Reps
Bench Press @ 65% of 1 RM Double Unders – 12 Reps
Dips
Strict Pull Ups *Rest 1 minute between rounds. Complete 6 total rounds.
*Begin each round where the previous round left off.
Post total rounds and reps to comments.
Complete 5 rounds for time of: Complete as many rounds as possible in 15 minutes.
Rope Climb – 1 Rep
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) Push Presses @ 70% Bodyweight – 5 Reps
Dips – 12 Reps Burpee box overs – 5 Reps
Sprint 100 yds Rope Climbs – 2 Reps
Push Presses – 5 Reps
*For Barbell Walking Lunges, use 35%- 40% of 1 RM Squat. Burpee Box Overs – 5 Reps
Rope Climbs – 3 Reps
Post time to comments. Push Presses – 5 Reps
Burpee Box Overs – 5 Reps…
Post total number of rope climbs to comments.
Saturday Sunday
*Every time you fail or stop and rest with your chest on the ground
count a penalty. If a penalty is counted, you must immediately
Sprint 100 yards. Once the penalty is completed go back to
performing the 150 Push Ups.
Post time and number of penalties to comments.
Every 2 minutes complete: Rest

15′ Rope Climb Ascents – 2 Reps
Strict Ring Dips – 7 Reps
Sprint 100 yds
*Complete 7 total Rounds, or 14 minutes, of the above.
Rest
Complete 5 rounds for time:
275 lb Deadlifts – 5 Reps

Burpees – 10 Reps
135 lb of Sandbag Shouldering – 10 Reps

50 yard Prowler Shuttle
*Push prowler or sled 25 yards and then back to the starting line
loaded with 180 lbs.
*You can sub, sprint 100 yard shuttle (50 yards out and back) for
prowler or sled.

Rest
Date:
45 lb Weighted Pull Ups – 6 Reps

30″ Box Jumps – 6 Reps
Comments:
Date:
Complete for time: As many rounds as possible in 12 minutes: Rest
100 lb One Arm DB Power Snatches – 5 Reps
185lb Barbell Thruster – 9 Reps 100 lb Farmers Walk with one 100 lb DB in each hand – 25 yds
Toes to Bar – 19 Reps *For DB Power Snatch, alternate sides however you choose.
185 lb Barbell Thruster – 6 Reps Post total rounds and loads used to comments.
185 lb Barbell Thruster – 3 Reps
*Barbell Thrusters should be heavy. Use at least 80% bodyweight.
Post weight used and time to comments.
Comments:
Date:
Complete 5 Rounds: Complete the following: Rest
Tabata Sledgehammer Strikes
Push Press – Max Reps Unbroken Rest 1 minute
Sprint – 40 yds Tabata Burpees
Dips – Max Reps Unbroken Rest 1 minute
Sprint – 20 yds Tabata Sledgehammer Strikes
Rest 90 Seconds *Alternate left and right side swings each 20 second interval.
*Use between a 12 -20 lb sledgehammer.
*Use 75% bodyweight for Push Press. *The interval with the fewest number of reps completed for each
exercise is your score.
Post total reps to comments. Post the total of 3 scores to comments.
Comments:
Date:
Complete 8 Rounds: Complete 4 Rounds for time: Rest
Sprint 80 yds 135 lb Power Snatch – 6 Reps

Rest 90 seconds Walking Lunge – 20 yds
Strict Chin Up – 12 Reps
*Post fastest time to comments.
*For walking lunge, use 1.5 pood KB in each hand.
Comments:
Date:
Complete as many rounds as possible in 9 minutes: Complete 4 Rounds for time: Rest
6 SA DB Power Snatch R
185 lb Barbell Thrusters – 5 Reps OH Farmer Carry 20 Yd
20″ Lateral Box Jumps – 5 Reps 12 Burpees
Plyo Push Ups – 10 Reps 6 SA DB Power Snatch L
OH Farmer Carry 20 Yd
Post rounds to comments. 12 Burpees
Post time to comments
Comments:
Thursday Friday
Complete 5 rounds for time of: Complete 6 Rounds of the complex.

135 lb Power Snatch – 5 Reps 185 lb Hang Power Clean – 5 Reps
1.5 pood KB Step Ups – 10 Reps 185 lb Front Squat – 7 Reps
Push Ups – 15 Reps 185 lb Push Jerk – 3 Reps
*For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left. *Each complex must be completed unbroken. Rest as needed
Post time to comments. between rounds.
**For every bar drop mid-complex the penalty is 10 burpees to be
Complete 5-8 efforts of: Complete 3 Rounds:

50 yard Sprint Complete as many rounds as possible in 4 minutes:
*Rest as needed between efforts. L-Hold Pull Ups – 5 Reps
Post fastest and slowest times to comments. Strict HSPU – 5 Reps
Lateral Burpee Box Jumps – 5 Reps
*Rest 2 minutes between rounds. Start each round where the
previous left off for a running round count.
*L-Hold Pull Ups should be performed with a 90 degree bend in the
hips and legs fully extended.
Complete 6 rounds for time: Complete 6 Rounds of the complex.

185 lb Hang Power Clean – 5 Reps
30″” Box Jumps – 5 Reps 185 lb Front Squat – 7 Reps
Supine Ring Pull Ups – 10 Reps 185 lb Push Jerk – 3 Reps
Row – 200 meters *Each complex must be completed unbroken. Rest as needed
between rounds.
Post times to comments. **For every bar drop mid-complex the penalty is 10 burpees to be
Complete 10 rounds for time: Complete the following sprints:

2 x 20 Meter Sprints
225 lb Ground to Overhead – 3 Reps (rest as needed between efforts)
Evil Wheels – 10 Reps then…
4 x 30 Meter Sprints
*Ground to Overhead = Use anyway possible to take the bar from (rest as needed between efforts)
ground to overhead. This could include a power clean and jerk, then…
clean and jerk, reverse curl to press, snatch or anyway you are able. 10 x 10 Meter Flying Starts
(rest as needed between efforts)
Post time to comments. *For flying starts, take 10 meters to accelerate, you should be full
speed by the time you hit your start.
Complete for time:
Reverse Wall Walk with Push Up – 40 Reps

Strict Pull Up – 50 Reps
*You may break sets and reps up in any combination.

Saturday Sunday

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
40 lb Ball Slams
Post times and weights to comments.

315 lb Deadlifts – 7 Reps
Complete on the minute: Rest

100 yd Sprint
*Complete one 100 yd Sprint on the minute for 10 minutes.
then…
Complete for time:
100 Pull Ups
Post slowest sprint and Pull Up time to comments.
Complete: Rest
Sledgehammer Strikes – Tabata
Rest 1 minute
2 pood KB Swings – Tabata
Rest 1 minute
Sledgehammer Strikes – Tabata
*Tabata consists of 8 rounds of 20 seconds of work followed by 10
seconds of rest.
*Alternate left and right side swings after each interval.
*Use between a 12-20 lb sledgehammer.
*The round with the least amount of reps completed is your score.
Post the total of three scores to comments.
Rest

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Monday Tuesday Wednesday

Post total rounds completed to comments.

Broad Jumps – 4 reps Chin Ups – 7 reps

Complete 8 rounds for time: Complete 5 rounds:

Complete for time: Complete as many rounds as possible in 10 minutes:

Pull Ups – 100 reps 50 lbs DB Bent Over Rows – 7 reps

50 lbs Dumbbells Thrusters – 7 reps 135 lbs Muscle Snatch – 3 reps

Post rounds completed to comments. Post times to comments.

Find: On the minute

Post fastest round to comments.

For time: Rest

Back Squats @ body weight – 30 reps

Complete 5 rounds: Rest

30 seconds Front Squat @ body weight – max reps

Complete 6 rounds for time: Rest

Complete for time: Rest

5 Push Presses @ 65% of body weight

*Each jump must be completed by landing with hips above parallel.

Post rounds to comments.

Post time to comments.

Complete 5 Rounds. Complete as many rounds as possible in 10 minutes.

Complete before SWOD: Complete as many rounds as possible in 15 minutes.

Complete as many rounds as possible in 9 minutes. 10,9,8,7,6,5,4,3,2,1 Reps of:

30″ Box Jumps – 9 Reps Chin Ups

Post load used and time to comments.

Complete 2 rounds for time. Complete 4 Rounds on alternating minutes.

315 lb Deadlift – 7 Reps

Post times to comments.

Complete for time. Rest

Evil Wheels – 100 reps

Complete 4 rounds for time:

Double Unders – 25 reps

Post times to comments.

Complete 4 rounds: Rest

Sprint – 80 yds 30″ Box Jump – 6 Reps

Post rounds to comments.

Push Press – Max Reps unbroken 45 lb Weighted Pull Ups – 6 Reps

Post total number of Push Presses and time to comments.

Even Minutes: *Each complex must be completed unbroken. Rest as needed

Complete 10 rounds for time: Kalsu

Complete 5 Rounds for time: 10, 8, 6, 4, 2 Reps of:

Complete as many rounds as possible in 12 minutes. Rest

Close Grip Bench Press – 3 Reps

*Use bodyweight for Close Grip Bench Press.

Post rounds and reps to comments.

Complete 6 Rounds for time: Rest

15′ Rope Climb – 2 Reps

*Rope Climb substitutions.

Post time to comments.

Complete 6 Rounds: Rest

Post time to comments.

Complete 5 rounds for time: Rest

315 lb Deadlift – 3 Reps

Post times to comments.

40 yd x 4-7 Efforts 135 lb Power Snatch – 6 Reps

Post fastest 40yd sprint time to comments. Post time to comments.

Post total reps to comments.

As many rounds as possible in 10 minutes: As many rounds as possible in 14 minutes:

Complete for time: Complete 5 Rounds of:

Barbell Thruster – 9 Reps Every 90 Seconds complete

*Use 85% of bodyweight for Barbell Thrusters unless bodyweight

Post weight used and time to comments.

Complete 2 Rounds: Complete for 5 Rounds for time:

Complete as many rounds as possible in 9 minutes: