Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
Back Squats (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Conditioning
15-12-9-6-3 reps for time:
• Snatches 95/75#
• Thrusters 95/75#
• Bar-facing Burpees
Warm-up
• 20 cal Air Bike
• 20 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 10 Push-ups
• 10 Ring Rows
Strength
10 min E2MOM:
• 5 Bench Presses
• 5 L-Sit Pull-ups
• 5 Ring Dips
Start with 50% of 90% of your 1 rep max for bench press. Slightly increase weight to finish heavy.
Core
3 rounds:
• 15 GHD Sit-ups
• 30 Flutter Kicks
Conditioning
10 min AMRAP:
• 25 Chest-to-bar Pull-ups
• 50 Kettlebell Swings 53/35#
• 100 Double Unders
Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
Clean & Jerk (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Front Squat (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Toes-to-Bar
• 1 min Wall Balls 20/14#
• 1 min Rest
Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 3-Position Power Snatch (Hip, Knee, Floor)
• 3 Overhead Squats
Start with 50% of your 90% 1 rep max of snatch. Slightly increase weight to finish heavy.
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
8 min AMRAP:
• 5 Deadlifts 135/95#
• 5 Hang Power Cleans 135/95#
• 5 Push Jerks 135/95#
• 15 Box Jumps 24/20”
Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
10 min EMOM:
• 3 Deadlifts
• 6 Weighted AbMat Sit-ups
Start light, 40% of 90% of your 1 rep max of each movement. Slightly increase weight each min.
Conditioning
5 rounds for time:
• 400 m Row
• 40 Double Unders
• 400 m Run
Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 3 Back Squats
5 min EMOM:
• 6 Dumbbell Step Ups 24/20”
For each EMOM, start light, 40% of 90% of your 1 rep max of each lift. Slightly increase weight each min. For step ups, 3 per leg each min.
Conditioning
21-18-15-12-9-6-3 reps for time of:
• Wall Balls 20/14#
• Burpees
Warm-up
• Reverse Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press + Strict Pull-up (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max for bench press.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
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#
Strength
10 min Alternating EMOM:
• 3-Position Power Clean (Hip, Knee, Floor)
• 3 Shoulder Presses
Setup 2 bars with 40% of your 90% 1 rep max of each lift. Slightly increase weight to finish heavy.
Conditioning
12 min AMRAP:
• 20 Thrusters 75/55#
• 20 cal Row
Warm-up
• 300 m Row
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max.
Overhead Squat (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max.
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
For time:
• 100-80-60-40-20 Double Unders
• 10-8-6-4-2 Squat Snatch 95/65#
Repeat workout from 08.19.15
Warm-up
• 400 m Run
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 1 Snatch
10 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 25 Kettlebell Swings 70/53#
• 25 Handstand Push-ups
• 25 Kettlebell Goblet Squats 70/53#
Warm-up
• Tabata Air Bike
3 rounds:
• 5 Pull-ups
• 10 Air Squats
• 15 Jumping Jacks
Strength
Back Squats (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Weighted Pull-ups (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Conditioning
12 min AMRAP:
• 5 calorie Row
• 5 Wall Balls 20/14#
• 10 calorie Row
• 10 Wall Balls 20/14#
• 15 calorie Row
• 15 Wall Balls 20/14#
Continue the pattern until time.
Warm-up
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Inch Worm
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles CW
• 10 Arm Circles CCW
Strength
12 min Alternating EMOM:
• 6-5-4-3-2-1 Bench Press
• 6-5-4-3-2-1 Weighted Dips
Within minute 1, perform 6 bench presses. Within minute 2, perform 6 weighted dips. Within minute 3, perform 5 bench presses… etc. Start around 70% of 90% of your 1 rep max and increase by 5% each time.
Core
3 rounds:
• 10 Hanging Knee Raise 20/10# DB
• 10 Evil Wheels
Conditioning
15 min AMRAP:
• 9 Push-ups
• 12 Toes-to-Bar
• 15 Box Jumps 24/20”
Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Front Squat (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Power Cleans 135/95#
Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 3 Snatches
5 min EMOM:
• 2 Snatch Grip Push Press
• 1 Overhead Squat
Core
• Tabata Hollow Body Hold
Conditioning
For time:
• 10 Burpees over Bar
• 30 Overhead Squats 95/65#
• 10 Burpees over Bar
• 30 Front Squats 95/65#
• 10 Burpees over Bar
• 30 Back Squats 95/65#
• 10 Burpees over Bar
Warm-up
• 400 m Run
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
“CrossFit Total”
• 1 Back Squat
• 1 Shoulder Press
• 1 Deadlift
3 attempts at each lift, performed in listed order. Weight must increase after each successful attempt. Weight may not be decreased. A failed rep counts as an attempt. Score is the sum of the highest weight successfully lifted of each.
Conditioning
10 rounds for time:
• 10 cal Air Bike
• 8 Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
Strength
10 min EMOM:
• 1 Front Squat
Start light and then increase weight each minute to finish as heavy as possible.
Conditioning
For time:
• 27-21-15-9 Row (calories)
• 9-7-5-3 Thrusters 135/95#
Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#
Strength
Bench Press (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Weighted Pull-ups (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
8 min AMRAP:
• 5 Power Cleans 185/125#
• 10 Handstand Push-ups
• 15 Chest-to-bar Pull-ups
Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Jacks
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
10 min EMOM:
• 1 Hang Squat Clean
• 1 Clean & Jerk
After each minute, increase weight to finish heavy.
Conditioning
3 rounds for time:
• 50 Wall Balls 20/14#
• 30 Double Unders
• 10 Ring Muscle Ups
Warm-up
• 300 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Overhead Squat (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
Conditioning
12 min AMRAP:
• 15 Box Jump Overs 24/20”
• 10 Deadlifts 115/75#
• 5 Power Snatches 115/75#
Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
8 min E2MOM:
• 3 Snatch
8 min E2MOM:
• 3 Clean & Jerk
Every 2 min, increase the weight to finish with a 3 rep max.
Conditioning
5 rounds for max reps:
• 45 sec Row (calories)
• 15 sec Rest
• 45 sec Burpees over Rower
• 15 sec Rest
• 45 sec Push Press 75/55#
• 15 sec Rest
• 45 sec Front Squats 75/55#
• 15 sec Rest
