Tue, Jul 6, 2021

Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

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

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

Every 2 min for 8 min, perform one 3-position snatch (power or squat). Rest as needed between the two E2MOMs. Same for clean (no jerk; power or squat). Start light, around 40%, slowly increase weight to finish heavy.

Core
Tabata Russian Plate Twists 25/15#

Conditioning
Lift & Hold
20-15-10-5 reps for time:

Handstand Push-ups
• Handstand Hold Against Wall (sec)
• Hand-release Push-ups
• Plank Hold (sec)
Hang Power Cleans 135/95#
• Front Squat Hold (sec) 135/95#

Perform 20 HSPUs then on the last rep hold the handstand for 20 sec. Perform 20 HR Push-ups then on the last rep hold the plank for 20 sec. Perform 20 HP Cleans then on the last rep drop down to the bottom of the front squat and hold for 20 sec. Do the same for 15 reps/sec and so on until all reps/sec are complete. If you break a hold, get back into position and start count where left off.

Mon, Jul 5, 2021

Warm-up
• 100 Single Unders

2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch 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

For the next 10 weeks, the strength portion will be based on the 7/13 Squat Program designed by Spencer Arnold of Power and Grace Performance. This is Week 1, Day 1 (1.1) of the 7/13 Squat Program.

Strength (7/13 Squat 1.1)
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 65% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform 7 front squats, rack, then immediately into 13 back squats. Rest 1-2 min and repeat for 4 total sets.

Conditioning
2 rounds for time:

• 40 cal Row
• 20 Toes-to-Bar
• 20 Dumbbell Power Snatch 50/35#

The dumbbell power snatch is with one dumbbell, alternating arms after each repetition.

Sat, Jul 3, 2021

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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

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

Strength (1RM Test Week 1 of 2)
Thruster
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
“Holbrook”
10 rounds for time:

• 5 Thrusters 115/85#
• 10 Pull-ups
• 100 m Run
• 1 min Rest

Dedicated to U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan. Source: crossfit.com.

Fri, Jul 2, 2021

Warm-up
• 100 Double Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

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

Strength (1RM Test Week 2 of 2)
Deadlift
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

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
3 rounds for time:

• 30 Assault AirBike (calories)
• 30 Deadlifts 75/55#
• 30 Shoulder-to-Overhead 75/55#

Wed, Jun 30, 2021

Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 5 Ring Rows
• 5 Push-ups

3 rounds:
• 10 Ring Rows
• 10 Jumping Jacks

Strength (1RM Test Week 2 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
21-15-9 reps:
Bench Knee Raises
GHD Hip Extensions

Conditioning
3-6-9-12-15-12-9-6-3 reps for time:

Ring Dips
• Power Cleans 95/65#

Tue, Jun 29, 2021

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Jumping Jacks

Strength (1RM Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
4 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Box Jumps 30/24”

Mon, Jun 28, 2021

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats

Strength (1RM Test Week 2 of 2)
Back Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

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

Conditioning
14 min AMRAP:

• 500 m Row
• Max Unbroken Wall Balls 20/14#

Score is total number of wall balls. Also, comment how may meters rowed.

Sat, Jun 26, 2021

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 (1RM Test Week 1 of 2)
Front Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
3 rounds:
• 20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
• 20 Russian Twists w/ Plate 25/15#

Conditioning
5 rounds for time:
• 60 Double Unders
• 15 Burpees Lateral over Bar
• 5 Thrusters 135/95#

Fri, Jun 25, 2021

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

Strength (1RM Test Week 1 of 2)
Shoulder Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
20 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2×10 m Shuttle Run
• 4 Russian Kettlebell Swings 70/53#
• 4×10 m Shuttle Run
• 6 Russian Kettlebell Swings 70/53#
• 6×10 m Shuttle Run

… continue pattern until time is up.

For the shuttle run, mark an area with chalk or tape 10 meters (33 feet) in length. If you don’t have a tool to measure, simply mark the start, walk 14 average steps, and mark the finish. To start, perform 2 Russian kettlebell swings, then sprint 10 meters, touch the ground with your hand and then quickly sprint back to the start for a total of 20 meters. Perform 4 kettlebell swings. Then, the shuttle run will be 40 meters total. Run to the 10 m mark (count in your head “1”) back to the start (count “2”), back to the 10 m mark (count “3”) and back to start (“4”) to complete. And so on.

Wed, Jun 23, 2021

Warm-up
3 rounds:
• 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#

Strength (1RM Test Week 1 of 2)
Clean & Jerk
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Back Extensions

Conditioning
15-12-9-6-3 reps for time:

• Hang Power Cleans 115/80#
Back Squats 115/80#
Chest-to-bar Pull-ups

Tue, Jun 22, 2021

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

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (1RM Test Week 1 of 2)
Overhead Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
20 min Alternating EMOM:

Even min:
• 10/8 calorie Row
Odd min:
• Max Overhead Squats 95/65#

Men row 10 cal, women row 8 cal. Score is total number of OHS.

Mon, Jun 21, 2021

Warm-up
• 300 m Row

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 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 (1RM Test Week 1 of 2)
Snatch
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
8 rounds:
• 15 sec Lying Leg Raises
• 15 sec Plank on Elbows

Conditioning
10 min AMRAP:

• 10 Box Jump Overs 24/20”
• 15 Power Snatches 75/55#

Sat, Jun 19, 2021

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

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

Strength (Deload)
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1R M

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

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
4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min Burpees
• 1 min Front Squat 75/55#
• 1 min Burpees
• 1 min Rest

Fri, Jun 18, 2021

Warm-up
• 20 cal Air Bike

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength (Deload)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
20 min AMRAP:
• 1 Chest-to-bar Pull-up
• 1 Push-up
• 2 Chest-to-bar Pull-ups
• 2 Push-ups
• 3 Chest-to-bar Pull-ups
• 3 Push-ups
… continue pattern until time is up.

Wed, Jun 16, 2021

Warm-up
• 400 m Run

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Barbell Thrusters 45/35#

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

Strength (Deload)
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
5 rounds for max reps:
3 min:
• 300 m Row
• Max Wall Balls 20/14#
1 min:
• Rest

Tue, Jun 15, 2021

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 60 sec Thoracic Spine BB Stretch

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

Strength (Deload)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
12 min AMRAP:
• 3 Power Snatches 115/75#
• 6 Clean & Jerks 115/75#
• 9 Box Jumps 24/20”

Mon, Jun 14, 2021

Warm-up
• 300 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
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength (Deload)
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Hold
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
21-15-9 reps for time:
• Deadlifts 225/155#
• Thrusters 95/65#

Sat, Jun 12, 2021

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

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
12 min E2MOM:
• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

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

Core
21 – 15 – 9 reps:
Russian Med Ball Twists 20/14#
Knee Raises on the Bench

Conditioning
8 min AMRAP:
• 8 Squat Cleans 135/95#
• 8 Handstand Push-ups

2 min Rest

8 min AMRAP:
• 8 Chest-to-bar Pull-ups
• 8 Kettlebell Swings 70/53#

Fri, Jun 11, 2021

Warm-up
• 300 m Row

2 rounds:
• 15 Air Squats
• 5 Inch Worm Push-ups

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

Strength (Texas Method 6.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
For time:
• 50 Dumbbell Lunges 50/35#
• 100 Double Unders
• 50 Wall Balls 20/14#
• 10 Muscle Ups
• 50 Wall Balls 20/14#
• 100 Double Unders
• 50 Dumbbell Lunges 50/35#

Wed, Jun 9, 2021

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength (Texas Method 6.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 6.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 5.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Conditioning
40-30-20-10 reps for time:
AbMat Sit-ups
• Hang Power Snatch *

Increase weight on the barbell each set: 45/35#, 75/55#, 95/65#, 115/75#