Workout

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

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats

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

Strength
Back Squats (3×3)
3 sets of 3 reps; at 1) 70% 2) 80% 3) 90% of 90% of your 1 rep max.

Core
For time:
• 50 GHD Sit-ups

Conditioning
8 min AMRAP:
• 3 Thrusters 95/65#
• 3 Toes-to-Bar
• 6 Thrusters 95/65#
• 6 Toes-to-Bar
• 9 Thrusters 95/65#
• 9 Toes-to-Bar
Continue the pattern until time

Warm-up
• 300 m Row

• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 Scorpions

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 DB Bent-over Rows 30/20#

Strength
10-8-6-4-2 reps:
• Bench Press
• Ring Rows w/ Feet Elevated

Start at 50% of 1RM Bench Press and then try to increase weight each set to finish as heavy as possible.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
For time:
• 100 Double Unders

Then, 10 rounds:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Then:
• 100 Double Unders

Warm-up
• 400 m Run

3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#

Strength
3 Power Cleans + 1 Jerk (3×1)
3 sets of 1 complex; at 1) 60% 2) 70% 3) 80% of 90% of your 1 rep max PC&J.

Front Squats (3×3)
3 sets of 3 reps; at 1) 70% 2) 80% 3) 90% of 90% of your 1 rep max.

Conditioning
10 min AMRAP:
• 10 Deadlifts 225/155#
• 30 Wall Balls 20/14#
• 10 Handstand Push-ups

Warm-up
• 200 Jump Rope Singles

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

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

Strength
5 min EMOM:
• 3 Snatch Grip Push Press

5 min EMOM:
• 1 Hang Power Snatch
• 1 Squat Snatch

After each minute, increase weight to finish heavy.

Core
4 rounds:
• 30 sec Weighted Supine GHD Hold
• 10 Evil Wheels

Choose weight to hold for Supine GHD Hold (recommended 20/14# med ball). No GHD machine, sub with 30 AbMat Sit-ups.

Conditioning
5 rounds for time:
• 500 m Row
• 20 One-Arm Kettlebell Snatch 53/35#

Each round, perform 10 KB Snatches with each arm (alternate or 10 consistent reps).

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 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
12 min E2MOM:
• 1 Deadlift
• 1 Shoulder Press

Setup up 2 barbells with 50% of each 1RM; perform 1 rep of each every 2 minutes; increase the weight to finish as heavy as possible.

Intervals
10 rounds for max calories:
• 30 sec Air Bike
• 30 sec Rest

Conditioning
“DG”
10 min AMRAP:
• 8 Toes-to-Bar
• 8 Dumbbell Thrusters 35/25#
• 12 Dumbbell Walking Lunges 35/25#

Warm-up
3 rounds:
• 5 Burpees
• 10 Air Squats

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 PVC Passthroughs

3 rounds:
• 20 sec Handstand Hold
• 20 sec Squat Hold

Strength
8 min EMOM:
• 3 Back Squats

Start at 55% of 1RM and then try to increase weight each minute to finish as heavy as possible.

Conditioning
10 min AMRAP:
• 15 Box Jumps 24/20”
• 10 Squat Cleans 135/95#
• 5 Handstand Push-ups

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
Bench Press (3×5)
3 sets of 5 reps; at 1) 65% 2) 75% 3) 85% of 90% of your 1 rep max.

Bent-over Barbell Rows (3×5)
3 sets of 5 reps; at 1) 65% 2) 75% 3) 85% of 90% of your 1 rep max.

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
40-30-20-10 reps for time:
• Row (calories)
• Kettlebell Swings 53/35#

This is a repeat from 07.15.15

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

2 rounds:
• 15 Jumping Jacks
• 15 Dumbbell Thrusters 20/10#x2

Strength
10 min EMOM:
• 1 Power Clean
• 1 Front Squat
• 1 Thruster
Increase weight to finish heavy.

Conditioning
For time:
• 80-60-40-20 Double Unders
• 40-30-20-10 Wall Balls 20/14#
• 20-15-10-5 Pull-ups

Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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
3-Position Snatch (7×1)
7 sets of 1 complex start light and increase weight each set.

Overhead Squat (3×5)
3 sets of 5 reps; at 1) 65% 2) 75% 3) 85% of 90% of your 1 rep max.

Core
3 rounds:
• 10 MedBall Twists 20/14#
• 30 Flutter Kicks

For both exercises, left plus right equals 1 rep.

Conditioning
7 rounds for time:
• 7 Hang Squat Snatches 95/65#
• 7 Hand-Release Bar Facing Burpees

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

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
“Barbara”
5 rounds for time:
• 20 Pull-ups
• 30 Push-ups
• 40 AbMat Sit-ups
• 50 Air Squats
• 3 min Rest

Warm-up
• 20 cal Air Bike

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 Pike Stretch
• 30 sec Straddle Stretch

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

Strength
Back Squat (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.

Deadlift (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.

Intervals
For time:
• 100 m Row
• 1 min Rest
• 200 m Row
• 2 min Rest
• 300 m Row
• 3 min Rest
• 400 m Row

Conditioning
10 min AMRAP:
• 5 Shoulder to Overhead 135/95#
• 10 Deadlifts 135/95#
• 50 Double Unders

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

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Barbell Rows 95/65#

Strength
10 min Alternating EMOM:
• 5 Ring Push-ups
• 10 Band Suspended KB Bench Press 35/18#

Watch video for band set-up.

Plyometrics
Weighted Box Jump 24/20” (5×1)
5 sets of 1 jump, standing box jump holding dumbbells/kettlebells or wearing a vest, increase weight after each jump to reach a max.

Conditioning
27-21-15-9 reps for time:
• Box Jump Overs 24/20”
• Kettlebell Swings 53/35#
• Burpees

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

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

Strength
Clean & Jerk (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.

Front Squat (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.

Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
For time:
• 50 cal Row
• 40 Thrusters 95/65#
• 30 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups