Workout

Warm-up
• 200 Single Unders

3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 10 PVC Overhead Squats

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch

Core
3 rounds:
• 10 Strict Toes-to-bar
• 20 GHD Sit-ups

Conditioning
8 min Alternating EMOM:
• Even Min: Max Box Jumps 24/20”
• Odd Min: 10 Hang Power Cleans 135/95#

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 6 of 12 – Hatch Squat
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM 

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 400 m Run
• 20 Kettlebell Swings 53/35#

Warm-up
3 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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
7 min EMOM:
• 1 Power Snatch + 2 OHS

 7 min EMOM:
• 2 Cleans

 For each EMOM, start light and work up to a max.

Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning
4 rounds for max reps:
3 minutes:
• 500 m Row
• Max Push-ups
2 minutes:
• Rest

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
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM

Conditioning
CrossFit Open 20.2
20 min AMRAP:
• 4 Dumbbell Thrusters 50/35#
• 6 Toes-to-bar
• 24 Double Unders

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

Core
• Tabata Russian Plate Twists 25/15#

Conditioning
For time:
• 30-20-10 Deadlifts BW / 70% BW
• 20-15-10 Handstand Push-ups

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Behind the Neck Push Presses +
3 Overhead Squats
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Core
6 rounds:
• 20 sec Hollow Body Hold
• 6 Good Mornings 45/35#

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jump Overs 24/20”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jump Overs 24/20”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.

Warm-up
• 20 cal 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 Jumping Jacks
• 10 Air Squats

Strength
Week 5 of 12 – Hatch Squat
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Conditioning
3 rounds for time:
• 10 Clean & Jerks 135/95#
• 50 AbMat Sit-ups

Warm-up
• 400 m Run

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min to establish:
• 1RM Hang Clean

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
For time:
• 50 AirBike (calories)
• 50 Pull-ups
• 100 MedBall Squats 20/14#
• 50 Pull-ups
• 50 AirBike (calories)

Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM

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

Conditioning
CrossFit Open 20.1
10 rounds for time:
• 8 Ground-to-Overheads 95/65#
• 10 Bar-Facing Burpees

Time cap: 15 min

Warm-up
• 200 m Run
• 200 m Row

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 85% of 1RM

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Clusters 75/55#

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

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

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

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch
• 1 rep at 100% of 1RM Snatch

Core
4 rounds:
• 5 Dragon Flags
• 10 Evil Wheels

Conditioning
21-15-9 reps for time:
• Overhead Squats 115/75#
• Chest-to-bar Pull-ups
After each round:
• 500 m Row

Warm-up
• 400 m Run

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

3 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Week 4 of 12 – Hatch Squat
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Core
3 rounds:
• 5 Parallette Pass Throughs
• 10 GHD Sit-ups

Conditioning
10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#

Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings.

Warm-up
• 300 m Row

2 rounds:
• 10 m Bear Crawl
• 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 Plank Hold

Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Conditioning
3 rounds for time:
• 30 Kettlebell Thrusters 2 x 35/18#
• 30 Kettlebell Sumo Deadlift High Pulls 2 x 35/18#
• 10 Muscle-ups

Warm-up
• 400 m Run

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM

Core
• Tabata Hollow Holds

Conditioning
“Diane”
21-15-9 reps for time:
• Deadlifts 225/155#
• Handstand Push-ups

2 min Rest

21-15-9 reps for time:
• Toes-to-bar
• Push-ups

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Candlesticks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Clean Grip Pulls
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest

Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#

Barbell starts from the ground.

Warm-up
• 300 m Row

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

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

Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Conditioning
For time:
• 200 m Run
• 30 Hang Power Cleans 95/65#
• 400 m Run
• 20 Hang Power Cleans 95/65#
• 600 m Run
• 10 Hang Power Cleans 95/65#

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Week 3 of 12 – Hatch Squat
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
6 rounds for time:
• 5 Power Snatches 115/75#
• 50 Double Unders

Warm-up
3 rounds:
• 20 sec Straight-leg Sit-up feet Together
• 10 sec Rest
• 20 sec Straight-leg Sit-up feet Wide
• 10 sec Rest
• 20 sec Kettlebell Deadlifts 53/35#
• 10 sec Rest
• 20 sec Single Unders
• 10 sec Rest

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

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Conditioning
3 rounds for max reps:
• 1 min Max AirBike (calories)
• 1 min Max Bar-Facing Burpees
• 1 min Max AbMat Sit-ups
• 1 min Supinated Deadlift Hold 185/125#
• 1 min Rest

For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. If time ends during push-ups, continue push-ups in the Rest min. If time remains after push-ups, repeat deadlift hold until time is up.

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Russian Kettlebell Swing 70/53#
• Kettlebell Goblet Squat 70/53#
• Chest-to-bar Pull-ups

Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold

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

Strength
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets of 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM

Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 400 m Run
• 50 Wall Balls 20/14#
• 400 m Run