Lead Programmer

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 Dual Kettlebell Deadlift 70/53#
• 10 sec Rest
• 20 sec Burpees
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

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 1RM Front Squat

Conditioning
6 rounds for time:
• 5 Power Cleans 135/95#
• 10 Pull-ups
• 15 Dumbbell Thrusters 35/20#

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 Single Dumbbell Overhead Walking Lunges 50/35#
• 50 Dumbbell Goblet Squats 50/35#
• 50 Box Jump Overs 24/20”
• 50 Dumbbell Goblet Squats 50/35#
• 50 Single Dumbbell Overhead Walking Lunges 50/35#
• 500 m Row

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 1RM

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

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
For time:
• 100 Double Unders
Then, 10 rounds:
• 2 Deadlifts 275/185#
• 5 Dumbbell Push Press 50/35#
Then:
• 100 Double Unders

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
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch

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

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

Conditioning
5 rounds for max burpees:
90 seconds:
• 10 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• Max Lateral Burpees over Bar
30 seconds Rest

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 1RM Front Squat

Conditioning
2-4-6-8-10-12-14-16-18-20 reps for time:
• Kettlebell Swings 70/53#
• Toes-to-Bar

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

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

Strength
CrossFit “The Other Total”
• 1 Rep Max Bench Press
• 1 Rep Max Squat Clean
• 1 Rep Max Overhead Squat

Total is the sum of the best lifts.

Conditioning
7 rounds for time:
• 7 Box Jumps 30/24”
• 7 Squat Cleans 115/75#
• 7 m Handstand Walk

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

4 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 5 Dumbbell Thrusters 20/10#

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

Weight: 60% of 1RM

Core
For time:
• 100 AbMat Situps

Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Wall Balls 25/20#

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
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Dumbbell Power Snatch 50/35#
• 400 m Run

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
For time:
• 30 cal Row
• 30 Deadlifts 155/105#
• 20 cal Row
• 20 Hang Power Cleans 155/105#
• 10 cal Row
• 10 Push Jerks 155/105#

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 1RM Front Squat

Conditioning
“CrossFit Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/35#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/35#
• 1 min Pull-ups
• 1 min Rest

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:
• Deadlifts
• Bench Press
• Shoulder Press

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

Conditioning
20 min AMRAP:
• 8 Dumbbell Bench Press 35/20#
• 8 Dumbbell Thrusters 35/20#
• 8 Dumbbell Lunges 35/20#
• 24 calorie Row

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 1RM

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

Conditioning
For time:
• 30 Deadlifts 205/145#
• 200 Double Unders
• 100 Wall Balls 20/14#

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 Kettlebell Swings 53/35#
• 12 Burpees over Rower

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

BW = body weight; where the weight of the barbell is equal to your body weight.

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 1RM Front Squat

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#

Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows

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

Increase weight to finish heavy.

Conditioning
30 min Alternating EMOM:
• Even min: 1 Rope Climb 15’
• Odd min: Max Assault AirBike calories

Score is total number of calories.

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#

Strength (7/13 Squat 5.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

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

Conditioning
9-15-21-15-9 reps for time:
• Chest-to-bar Pull-ups
• Overhead Squats 95/65#

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

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

Strength (7/13 Squat 5.2)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday 5.1

Conditioning
10 rounds for time:
• 30 Double Unders
• 3 Hang Power Cleans 165/115#
• 1 Push Jerk 165/115#