Workout

Warm-up
• 20 cal Air Bike

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 Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Deadlift
• 1 set of 5 reps at 90% of 5RM

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

Start light; increase weight each set.

Core
• Tabata Russian Plate Twists 25/15#

Conditioning
3 rounds for time:
• 10 Row (calories)
• 10 Hang Squat Cleans 95/65#
• 10 Row (calories)
• 10 Power Snatches 95/65#
• 10 Row (calories)
• 10 GHD Sit-ups

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Bar
• 10 Barbell Thrusters 45/35#

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

Strength (Texas Method 5.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Conditioning
12 min AMRAP:
• 40 Kettlebell Swings 53/35#
• 40 Wall Balls 20/14#

Every minute, starting at 0:00, perform:
• 4 Burpees

After completing the 4 burpees, continue where left-off.  Score is total number of kettlebell swings and wall balls completed.

Warm-up
3 rounds:
• 10 m High Knees
• 10 m High Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Mountain Climbers

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
10 min E2MOM:
• 5-4-3-2-1 Snatch

Rest 2 min

10 min E2MOM:
• 5-4-3-2-1 Clean & Jerk

Within the first 2 minutes, perform 5 reps, within the next 2 minutes, perform 4 reps, then 3, 2 and 1. Increase weight each time to finish the last 1 rep as heavy as possible.

Conditioning
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 225/155#
• Max Burpees Over Bar

5 min Rest

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 225/155#
• Max Box Jump Overs 24/20”

5 min Rest

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Handstand Push-ups

Warm-up
• 300 m Row

2 rounds:
• 30 sec Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch

3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Kettlebell Reverse Lunges 53/35#

Strength (Texas Method 4.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Straight light; Finish as heavy as possible.

Conditioning
8 rounds for max reps:
• 30 sec Dumbbell Bench Press 45/30#
• 30 sec Pull-ups
• 30 sec Dumbbell Thrusters 45/30#
• 30 sec Rest

Warm-up
• Reverse Tabata Air Bike

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

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

Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon

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

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 3 sets of 10 reps

Conditioning
30-20-10 reps:
• Medicine-Ball Squat Jumps 20/14#
• Shoulder-to-Overhead *
• Row (calories)

Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#

Warm-up
• 400 m Run

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

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

Strength
Deadlift
• 1 set of 5 reps at 90% of 5RM

Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM

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

Conditioning
10 min AMRAP:
• 3 Power Snatches 135/95#
• 100 Single Unders

Warm-up
• 20 cal Air Bike

12-10-8 reps:
• Mountain Climbers
• Jumping Air Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left

Strength (Texas Method 4.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 3.3

Bench Press
• 5 sets of 5 reps at 90% of 5RM 2.3

Conditioning
Bear Attack!
5 rounds for time:
• 7 Bear Complex Reps 95/65#
• 5 Pull-ups
• 3 Chest-to-bar Pull-ups
• 1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Scaled option:
5 rounds for time:
• 7 Bear Complex Reps 55/35#
• 9 Supine Barbell Rows
• 3 Dips on Boxes

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

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

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
Alternate until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time.

Warm-up
3 rounds:
• 100 m Row
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

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

Strength (Texas Method 3.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
12 min AMRAP:
• 1 Power Clean 135/95#
• 1 Toes-to-bar
• 2 Power Cleans 135/95#
• 2 Toes-to-bar
• 3 Power Cleans 135/95#
• 3 Toes-to-bar
…
Continue pattern until time is up.

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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

Strength (Texas Method 3.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 3.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM 2.3

Dips
• 3 sets of 10 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 Wall Balls 20/14#

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air 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
3-Position Snatch (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.

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

Conditioning
For time:
• 400 m Run
• 300 m Row

Then, 10-8-6-4-2 reps:
• Front Squats 135/95#
• Strict Pull-ups

Then:
• 300 m Row
• 400 m Run

Warm-up
• 400 m Run

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

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

Strength (Texas Method 3.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 2.3

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM 1.3

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
21-15-9 reps for time:
• Burpee Box Jumps 24/20”
• Push Press 95/65#

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

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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.

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 AbMat Sit-ups

Conditioning
20 min AMRAP:
• 20 Assault AirBike (calories)
• 20 Front Rack Lunges 45/35#
• 20 Thrusters 45/35#

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 2.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps, straight light and work up to as heavy as possible

Conditioning
For time:
• 10-20-30-40-50 Air Squats
• 50-40-30-20-10 Kettlebell Swings 53/35#

Warm-up
• 300 m Row

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

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

Strength (Texas Method 2.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 2.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 1.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Conditioning
5 min AMRAP:
• 5 Squat Cleans 155/105#
• 10 Chest-to-bar Pull-ups

Immediately into,
5 min AMRAP:
• 5 Squat Cleans 155/105#
• 10 Toes-to-bar

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch 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
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 150 Double Unders

Then, 1-2-3-4-5-6-7-8-9-10 reps:
• Deadlifts 225/155#
• Bar Facing Burpees

Then:
• 150 Double Unders

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Wall Balls 20/14#

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 Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (Texas Method 2.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 1.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 1.2

Deadlift
• 1 set of 5 reps at 90% of Mon 1.1

_{*take 3-4 sets to warm-up up to working sets}

Conditioning
Every 90 sec for 9 min:
• 200 m Row
• Max Bench Presses 95/65#

Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many bench presses as possible in the remaining time. Repeat for a total of 6 sets. Score is total bench presses completed.

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

Conditioning
4 rounds for time:
• 400 m Run
• 3 Rope Climbs 15’
• 7 Snatches 115/75#

Snatches can be power or squat. This workout is a modified/scaled version of 2019 CF Games Event “First Cut”. Mat Fraser finished “First Cut” in 15:07. Can you beat that?

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

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

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

Strength (Texas Method 1.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

To test for new 5-rep max, take 4 sets to warm-up to test for a new 5-rep max. It’s recommended to start around 20% of 5RM for set 1, then 40% for set 2, 60% for set 3, and 80% for set 4. Shoot for a +5-10# increase of 5RM for the set 5 test.

Conditioning
10 min AMRAP:
• 2 Squat Cleans 115/75#
• 2 Handstand Push-ups
• 4 Squat Cleans 115/75#
• 4 Handstand Push-ups
• 6 Squat Cleans 115/75#
• 6 Handstand Push-ups
…
Continue pattern until time is up.

Warm-up
• 20 cal Air Bike

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

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

Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 1.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
27-21-15-9 reps for time:
• Push-ups
• Sumo Deadlift High Pull 75/55#
• Box Jump Overs 24/20”