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 Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Every 90 sec for 12 min:
• 2 Snatch Grip Pulls
• 1 Squat Snatch
• 1 Overhead Squat

Perform the complex one time in eight 90 second rounds. Increase weight to finish heavy.

Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Thrusters 95/65#

Warm-up
2 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 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

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

Conditioning
21-15-9 reps for time:
• Row (calories)
• Kettlebell Swings 70/53#
• Chest-to-bar Pull-ups

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
“CrossFit Total”
• Back Squat
• Shoulder Press
• 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 lifted from each movement.

Conditioning
10 rounds for time:
• 3 Snatches 135/95#
• 15 Wall Balls 20/14#

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
Bench Press + Strict Pull-up
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Perform 5 bench press reps then immediately perform 5 strict pull-ups for each set

Conditioning
3 rounds for time:
• 12 Ring Dips
• 21 Pull-ups
• 400 m Run

Warm-up
• 400 m Run

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
10 min E2MOM:
• 1 Power Clean + 2 Front Squats + 1 Thruster
Increase weight to finish heavy

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

Conditioning
4 rounds for max reps:
• 1 min Shoulder-to-Overhead 115/75#
• 1 min Box Jumps 24/20”
• 1 min Deadlifts 115/75#
• 1 min 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
Snatch
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Overhead Squat w/ 3 sec pause in  bottom
• 3 sets: 3 reps AHAP

Conditioning
5 rounds for time:
• 500 m Row
• 10 Overhead Squats 95/65#
• 10 Burpees over Rower

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

Strength
Hang Squat Clean
• 4 sets: 2 reps AHAP

Smolov Jr. – week 3, day 4
Back Squat
• 10 sets: 3 reps at 85% + 15-25#

Conditioning
“Bradshaw”
10 rounds for time of:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Pull-ups
• 24 Double Unders

Warm-up
• 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 Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Smolov Jr. – week 3, day 3
Back Squat
• 8 sets: 4 reps at 80% + 15-25#

Bench Press
• 5 sets: 1 rep AHAP

Conditioning
5 rounds for time:
• 5 Power Snatches 115/75#
• 10 Overhead Squats 115/75#
• 15 Toes-to-Bar

Warm-up
• 300 m Row

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

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

Strength
Smolov Jr. – week 3, day 2
Back Squat
• 7 sets: 5 reps at 75% + 15-25#

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
8 min AMRAP:
• 3 Kettlebell Swings 53/35#
• 3 Box Jumps 24/20”
• 6 Kettlebell Swings
• 6 Box Jumps
• 9 Kettlebell Swings
• 9 Box Jumps

Continue the pattern until time is up.

Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers

2 rounds:
• 10 Barbell Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 5 sets: 1 rep AHAP

Conditioning
For time:
• 100 Double Unders

Then, 21-15-9 reps:
• Dumbbell Squat Cleans 50/35#
• Burpees

Then:
• 100 Double Unders

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
Snatch
• 5 sets: 1 rep AHAP

Smolov Jr. – week 3, day 1
Back Squat
• 6 sets: 6 reps at 70% + 15-25#

Core
3 rounds:
• 10 Knees to Elbows
• 10 GHD Sit-ups

Conditioning
10 rounds for time:
• 3 Bar Muscle-ups
• 3 Clean & Jerks 135/95#

Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats

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

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

Strength
Smolov Jr. – week 2, day 3
Back Squat
• 10 sets: 3 reps at 85% + 10-20#

Accessory
8 min E2MOM:
• 1 Power Snatch + 2 OHS

8 min E2MOM:
• 3 Clusters

Increase weight each set to finish as heavy as possible.

Conditioning
18 min AMRAP:
• 21 calorie Row
• 15 Pull-ups
• 9 Bar-Facing Burpees
• 3 Deadlifts 275/185#

Warm-up
For time:
• 100 Double Unders

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

3 rounds:
• 5 Inch Worms with Push-up
• 10 Air Squats

Strength
Smolov Jr. – week 2, day 3
Back Squat
• 8 sets: 4 reps at 80% + 10-20#

Bench Press
• 3 sets: 3 reps AHAP

Accessory
10 min Alternating EMOM:
• Even: 3 Ring Muscle-ups
• Odd: 10 calorie Row

Conditioning
”Karen”
For time:
• 150 Wall Balls 20/14#

Warm-up
• 400 m Run

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

3 rounds:
• 10 m Duck Walk
• 10 Jumping Jacks

Strength
Smolov Jr. – week 2, day 2
Back Squat
• 7 sets: 5 reps at 75% + 10-20#

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

Conditioning
40-30-20-10 reps for time:
• Thrusters 45/35#
• Toes-to-bar

Warm-up
• 300 m Row

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

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

Strength
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 3 sets: 3 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Conditioning
10 minute AMRAP:
• 30 Double Unders
• 10 Deadlifts 115/75#
• 5 Hang Power Snatch 115/75#

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Smolov Jr. – week 2, day 1
Back Squat
• 6 sets: 6 reps at 70% + 10-20#

Add 10 to 20 pounds on to the 60% of your 1RM that you lifted last week.

Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#

Conditioning
3 rounds for time:
• 20 Kettlebell Swings 53/35#
• 20 Push-ups
• 20 Pull-ups
• 400 m Run

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
Front Rack Reverse Lunges
• 3 sets: 5 reps
Start light, finish heavy.

Smolov Jr. – week 1, day 4
Back Squat
• 10 sets: 3 reps at 85%

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

Repeat workout from 01.23.16

Warm-up
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Push-ups
• 5 Strict Pull-ups

Strength
Smolov Jr. – week 1, day 3
Back Squat
• 8 sets: 4 reps at 80%

Bench Press
• 3 sets: 5 reps AHAP

Accessory
20-15-10 reps:
• Incline Bench Press AHAP
• Ring Rows

Conditioning
10 min EMOM:
­• 3 Snatch 135/95#
• 6 Power Cleans 135/95#
• Max Toes-to-bar

Every minute, perform 3 snatches (any way), 6 power cleans, then max toes-to-bar in the remaining time. Score is total number of toes-to-bar.

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#

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

Strength
Smolov Jr. – week 1, day 2
Back Squat
• 7 sets: 5 reps at 75%

Core
4 rounds:
• 25 Hollow Rocks
• 25 Arch Rocks

Conditioning
For time:
• 5 Thrusters 135/85#
• 50 Double Unders
• 10 Thrusters 115/75#
• 50 Double Unders
• 15 Thrusters 95/65#
• 50 Double Unders
• 20 Thrusters 75/55#
• 50 Double Unders

Warm-up
• 300 m Row

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 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
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Push Press
• 3 sets: 5 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Accessory
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP

Conditioning
5 rounds for time:
• 9 Chest-to-bar Pull-ups
• 9 Deadlifts 225/155#
• 9 Box Jumps 30/24”