Sat, Aug 13, 2022

Warm-up
• 300 m Row

3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength (Deload Week)
4 sets:

• 6 Back Rack Reverse Lunges

Three reps per leg, alternating, in place. Weight: 40% of T1RM Lunge. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
Dual Dumbbell Sumo Deadlift High Pull
Dual Dumbbell Bicep Curl

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Athlete’s choice to use the same weight for both exercises or different. Athlete’s choice to curl arms at the same time or alternate. Rest 1-2 min between sets.

Conditioning
3 rounds for time:
• 30 Toes-to-bar
• 30 Goblet Walking Lunges 53/35#
• 30 Walking Lunges
• 400 m Run

Goal: 15-17 min.

Fri, Aug 12, 2022

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Conditioning (part 1)
“Karen meets Randy”
3 rounds for time:

• 50 Wall Balls 20/14#
• 25 Power Snatches 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 1 Power Clean 115/75#
• 1 Burpee Box Jump Over 24/20”
• 2 Power Clean 115/75#
• 2 Burpee Box Jump Over 24/20”
• 3 Power Clean 115/75#
• 3 Burpee Box Jump Over 24/20”
… continue pattern until time is up.

Goal: complete the round of 7.

Wed, Aug 10, 2022

Warm-up
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Weightlifting (Deload Week)
5-4-3-2-1 reps:
Hang Power Snatches

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Snatch

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

4 sets:
• 3 Clean & Jerk

Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
7 min AMRAP:

• 50 Double Unders
• 10 Russian Kettlebell Swings 70/53#

Goal: 7 rounds.

Tue, Aug 9, 2022

Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
For time:
• 500 m Row

Goal: < 2 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
“Jackie”
For time:

• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 3)
“Triple Baseline”
3 rounds for time:

• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

Goal: 16 min.

Mon, Aug 8, 2022

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength (Deload Week)
4 sets:
• 3 Tempo Back Squats

Three seconds on the way down, hold for two second in the bottom, then 1 second up to the top. Weight: 40% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Bench Press
Single-arm Dumbbell Row

Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Use 1 dumbbell for the row. Complete all reps with one arm, then switch to the other arm. Rest 2 min between sets.

4 sets to failure:
Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

Sat, Aug 6, 2022

Warm-up
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Lunges
• 10 Air Squats

Strength
10 sets:
• 3 Back Squats

Weight: 95% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
Dumbbell Bicep Curl and Press

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
Alternating until 80/60 calories:
• 
90 sec: 1 Round of ”Cindy
• 60 sec: Max Air Bike (calories)

Within the first 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Then, in 60 seconds, bike as many calories as possible. Repeat this until you’ve completed a total of 80 calories for men, 60 calories for women on the bike. Score is total time. Goal: 20 min.

Fri, Aug 5, 2022

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Weighted Sit-ups w/ Plate 25/15#
• 10 sec Hollow Body Hold
• 10 sec Superman Hold

Conditioning (part 1)
10 rounds for time:
• 30 Double Unders
• 3 Bar Muscle Ups

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:

• 5 Thrusters 115/85#
• 7 Deadlifts 115/85#
• 9 Toes-to-Bar

Goal: 12 min.

Wed, Aug 3, 2022

Warm-up
• 400 m Run

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#

Weightlifting
6 min E2MOM:
• 3-Position Snatch

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Snatch

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min E2MOM:
• 3-Position Clean

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Clean & Jerk

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
10 min E2MOM:

• 15 Box Jump Overs 24/20”
• Max Row (meters)

Every 2 minutes, perform 15 box jump overs and then row as many meters as possible in the remaining time. Repeat for a total of 5 rounds / 10 minutes. Rollover meters count. Goal: 1,000 m.

Tue, Aug 2, 2022

Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
3 rounds for time:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

Goal: 6 min.

Rest 2 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 10 Power Cleans 135/95#
• 20 Pull-ups

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 3)
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Goal: 10 min.

Mon, Aug 1, 2022

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

Week 6 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 90% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Dumbbell Bench Press
Pendlay Row

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
Decline Close-Grip Bench Press

Weight: 55%, 60%, 65%, 70% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Sat, Jul 30, 2022

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
7 sets:
• 5 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 6, 4, 2 reps:
Seated Dumbbell Presses

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
“The Longest Mile”
4 rounds for time:
• 10 Burpees
• 100 m Run
• 10 Air Squats
• 100 m Run
• 10 Push-Ups
• 100 m Run
• 10 Sit-Ups
• 100 m Run

Source: 
board.crossfit.com. Goal: 16 min.

Fri, Jul 29, 2022

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning (part 1)
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 75/55#
• 10 Lunges 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
9 min AMRAP:

• 15 Toes-to-Bar
• 5 Power Snatches 115/75#

Goal: 6 rounds.

Wed, Jul 27, 2022

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band OH Lunges

Weightlifting
6 sets:

• 2 Snatch

Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

Weight: 80%, 85%, 90%, 95% of 1RM.

6 sets:
• 2 Clean & Jerk

Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Clean Grip Pulls
• 1 Clean

Weight: 80%, 85%, 90%, 95% of 1RM.

Conditioning
10 min AMRAP:

• 5 Hang Power Cleans 95/65#
• 5 Push Jerks 95/65#
• 10 Box Jump Overs 24/20”

Goal: 10 rounds.

Tue, Jul 26, 2022

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Core
• 20 Strict Toes-to-bar

Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#

Goal: 250 (100 cal, 150 wb).

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 30 Pull-ups
• 20 Deadlifts BW/70%BW
• 10 Handstand Push-ups

BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 8-10 min.

Mon, Jul 25, 2022

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Week 5 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats

Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Incline Bench Press 30°
Strict Pull-ups

Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
Dumbbell Tricep Kickback

Weight: 55%, 60%, 65%, 70% of 1RM. Single arm, using 1 dumbbell. Rest 2 min between sets.

Sat, Jul 23, 2022

Warm-up
• 200 m Run
• 200 m Run Backwards

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
10 sets:
• 3 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
Shoulder Presses
Deadlifts

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

Conditioning
For time:
30-20-10 reps:

• Double Unders
Dumbbell Thrusters 35/25#

Then, 40-30-20-10 reps:
• Double Unders
Dumbbell Lunges 35/25#

Then, “Annie”, 50-40-30-20-10 reps:
• Double Unders
AbMat Situps

Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete all three. Goal: 22 min.

Fri, Jul 22, 2022

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Core
• Reverse Tabata Hollow Body Hold

A reverse tabata is 8 rounds of 10 sec of the hold, 20 sec of rest.

Conditioning (part 1)
10 rounds for time:
• 200 m Run
• 8 Overhead Squats 95/65#

Goal: 12 min.

Conditioning (part 2)
8 min AMRAP:

• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups

Goal: 5 rounds.

Wed, Jul 20, 2022

Warm-up
• 100 Single Unders

3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Weightlifting
5-4-3-2-1 reps:

Hang Power Snatches

Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

4 sets:
• 4 Snatch

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

4 sets:
• 4 Clean & Jerk

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
For time:

• 50 Single Unders
• 5 Thrusters 135/85#
• 50 Single Unders
• 10 Thrusters 115/75#
• 50 Single Unders
• 15 Thrusters 95/65#
• 50 Single Unders
• 20 Thrusters 75/55#
• 50 Single Unders
• 25 Thrusters 45/35#

Goal: 9 min.

Tue, Jul 19, 2022

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning (part 1)
5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#

Goal: 6 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min alternating EMOM:

­Even min:
• 6 Snatch 95/65#
• Max Burpees
Odd min:
• 6 Clean & Jerk 95/65#
• Max Burpees

Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60.

Mon, Jul 18, 2022

Warm-up
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Week 4 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Bench Press
Bent-over Dumbbell Row

Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

4 sets to failure:
Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.