Tue, Aug 31, 2021

Warm-up
• 300 m Row

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

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

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Increase weight to finish heavy.

Conditioning
8 rounds for max reps:
• 20 sec Hang Power Cleans 115/75#
• 10 sec Rest
• 20 sec Burpees over bar lateral
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Mon, Aug 30, 2021

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength (7/13 Squat 9.1)
4 sets:
• 2 Front Squats + 4 Back Squats

Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
6 rounds for time:

• 5 Deadlifts 255/175#
• 10 Pull-ups
• 15 Dumbbell Thrusters 35/20#

Sat, Aug 28, 2021

Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
Snatch
10 min on the clock:

• 3 attempts at 1RM

Rest 3 min

Clean & Jerk
10 min on the clock:

• 3 attempts at 1RM

Conditioning
For time:

• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 500 m Row
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row

Fri, Aug 27, 2021

Warm-up
• 300 m Row

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch

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

Strength (7/13 Squat 8.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
 4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups

Conditioning
21-15-9 reps for time:

Thrusters 95/65#
Burpee Pull-ups

Wed, Aug 25, 2021

Warm-up
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (7/13 Squat 8.2)
6 sets:

• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday 8.1

Conditioning
2 rounds for time:

• 25 Dumbbell Power Cleans 50/35#
• 25 Box Jump Overs 24/20”

Tue, Aug 24, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB 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
4 sets:
• 2 Snatch Grip Pulls + 1 Snatch

4 sets:
• 2 Paused Power Cleans + 1 Paused Clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning
5 rounds for max reps:

90 seconds:
• 10/8 Row calories
• 10 Overhead Squats 95/65#
• Max Chest-to-bar Pull-ups
60 seconds Rest

Mon, Aug 23, 2021

Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 70/53#

Strength (7/13 Squat 8.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 100% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
2-4-6-8-10-12-14-16-18-20 reps for time:

Russian Kettlebell Swings 70/53#
Burpees

Sat, Aug 21, 2021

Warm-up
• 150 m Row
• 200 m Run
• 150 m Row

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 of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Every 90 sec for 6 rounds:
• 3 Deadlifts
• 6 Shoulder Press

Setup 2 bars. Start around 50% of 1 RM and increase weight 5-10% each round to finish heavy.

Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

Fri, Aug 20, 2021

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

3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Air Squats

Strength (7/13 Squat 7.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
For time:

• 100 AbMat Situps

Conditioning
4 rounds for time:

• 5 Bar Muscle Ups
• 25 Kettlebell Swings 53/35#
• 25 Air Bike calories

Substitute 400 m Run or 500 m Row for 25 cal Air Bike. Substitute 5 Chest-to-bar Pull-ups + 5 Dips for 5 Bar Muscle Ups.

Wed, Aug 18, 2021

Warm-up
• 20 Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Cossack Side Lunges

Strength (7/13 Squat 7.2)
6 sets:

• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday 7.1

Conditioning
10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 35/20#

Tue, Aug 17, 2021

Warm-up
2 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#

Strength
8 min EMOM:
• 1 Snatch

8 min EMOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
• Reverse Tabata Hollow Body Hold

Conditioning
4 rounds for max reps:

• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Pull-ups
• 1 min Rest

Mon, Aug 16, 2021

Warm-up
• 400 m Run

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

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength (7/13 Squat 7.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 95% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
For time:

• 30 Power Cleans 115/75#
• 30 cal Row
• 20 Hang Power Cleans 115/75#
• 20 cal Row
• 10 Clusters 115/75#
• 10 cal Row

Sat, Aug 14, 2021

Warm-up
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Jumping Jacks
• 10 Push-ups

Strength
9-7-5-3-1 reps:
• Bench Press
• Shoulder Press

Each set, increase weight to finish as heavy as possible.

 Conditioning
20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 80 Double Unders

Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters, turn around, and then 10 meters back for a total of 20 meters.

Fri, Aug 13, 2021

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

Strength (7/13 Squat 6.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels

Conditioning
For time, partition reps how you like:
• 50 Deadlifts 225/145#
• 100 Wall Balls 20/14#

Wed, Aug 11, 2021

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#

Strength (7/13 Squat 6.2)
6 sets:

• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday 6.1

Conditioning
3 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Burpees over Rower

Tue, Aug 10, 2021

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#

Strength
3 sets:
• 3-Position Snatch (Hip, Knee, Floor)

3 sets:
3-Position Clean (Hip, Knee, Floor)

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
6 rounds for time:

• 5 Power Cleans BW / 70% BW
• 5 Strict Handstand Push-ups
• 5 Strict Pull-ups

BW = bodyweight

Mon, Aug 9, 2021

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 (7/13 Squat 6.1)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 90% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
3 min AMRAP:

• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#

Sat, Aug 7, 2021

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

Strength
10-8-6-4-2 reps:
• Bench Press
Strict Dips

Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest

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