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
10 min E2MOM:
• 3-Position Power Snatch (Hip, Knee, Floor)
• 3 Overhead Squats
Start with 50% of your 90% 1 rep max of snatch. Slightly increase weight to finish heavy.

Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
8 min AMRAP:
• 5 Deadlifts 135/95#
• 5 Hang Power Cleans 135/95#
• 5 Push Jerks 135/95#
• 15 Box Jumps 24/20”

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
10 min EMOM:
• 3 Deadlifts
• 6 Weighted AbMat Sit-ups

Start light, 40% of 90% of your 1 rep max of each movement. Slightly increase weight each min.

Conditioning
5 rounds for time:
• 400 m Row
• 40 Double Unders
• 400 m Run

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
5 min EMOM:
• 3 Back Squats

5 min EMOM:
• 6 Dumbbell Step Ups 24/20”

For each EMOM, start light, 40% of 90% of your 1 rep max of each lift. Slightly increase weight each min. For step ups, 3 per leg each min.

Conditioning
21-18-15-12-9-6-3 reps for time of:
• Wall Balls 20/14#
• Burpees

Warm-up
• Reverse Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

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

Strength
Bench Press + Strict Pull-up (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max for bench press.

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

Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 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
10 min Alternating EMOM:
• 3-Position Power Clean (Hip, Knee, Floor)
• 3 Shoulder Presses
Setup 2 bars with 40% of your 90% 1 rep max of each lift. Slightly increase weight to finish heavy.

Conditioning
12 min AMRAP:
• 20 Thrusters 75/55#
• 20 cal Row

Warm-up
• 300 m Row

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

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
Snatch (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max.

Overhead Squat (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max.

Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time:
• 100-80-60-40-20 Double Unders
• 10-8-6-4-2 Squat Snatch 95/65#

Repeat workout from 08.19.15

Warm-up
• 400 m Run
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 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.

Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 25 Kettlebell Swings 70/53#
• 25 Handstand Push-ups
• 25 Kettlebell Goblet Squats 70/53#

Warm-up
• Tabata Air Bike

3 rounds:
• 5 Pull-ups
• 10 Air Squats
• 15 Jumping Jacks

Strength
Back Squats (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.

Conditioning
12 min AMRAP:
• 5 calorie Row
• 5 Wall Balls 20/14#
• 10 calorie Row
• 10 Wall Balls 20/14#
• 15 calorie Row
• 15 Wall Balls 20/14#
Continue the pattern until time.

Warm-up
• 300 m Row

2 rounds:
• 10 m Walking Lunges
• 10 m Inch Worm

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles CW
• 10 Arm Circles CCW

Strength
12 min Alternating EMOM:
• 6-5-4-3-2-1 Bench Press
• 6-5-4-3-2-1 Weighted Dips

Within minute 1, perform 6 bench presses. Within minute 2, perform 6 weighted dips. Within minute 3, perform 5 bench presses… etc. Start around 70% of 90% of your 1 rep max and increase by 5% each time.

Core
3 rounds:
• 10 Hanging Knee Raise 20/10# DB
• 10 Evil Wheels

Conditioning
15 min AMRAP:
• 9 Push-ups
• 12 Toes-to-Bar
• 15 Box Jumps 24/20”

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 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
Clean & Jerk (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.

Front 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.

Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Power Cleans 135/95#

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