Warm-up
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Lunges
• 10 Air Squats

Strength
10 sets:
• 3 Back Squats

Weight: 95% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Dumbbell Bicep Curl and Press

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
Alternating until 80/60 calories:
• 90 sec: 1 Round of ”Cindy“
• 60 sec: Max Air Bike (calories)

Within the first 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Then, in 60 seconds, bike as many calories as possible. Repeat this until you’ve completed a total of 80 calories for men, 60 calories for women on the bike. Score is total time. Goal: 20 min.

Warm-up
• Tabata 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 PVC Passthroughs
• 10 PVC Thrusters

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Weighted Sit-ups w/ Plate 25/15#
• 10 sec Hollow Body Hold
• 10 sec Superman Hold

Conditioning (part 1)
10 rounds for time:
• 30 Double Unders
• 3 Bar Muscle Ups

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 5 Thrusters 115/85#
• 7 Deadlifts 115/85#
• 9 Toes-to-Bar

Goal: 12 min.

Warm-up
• 400 m Run

3 rounds:
• 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#

Weightlifting
6 min E2MOM:
• 3-Position Snatch

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Snatch

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min E2MOM:
• 3-Position Clean

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Clean & Jerk

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
10 min E2MOM:
• 15 Box Jump Overs 24/20”
• Max Row (meters)

Every 2 minutes, perform 15 box jump overs and then row as many meters as possible in the remaining time. Repeat for a total of 5 rounds / 10 minutes. Rollover meters count. Goal: 1,000 m.

Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 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#

Conditioning (part 1)
3 rounds for time:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

Goal: 6 min.

Rest 2 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 10 Power Cleans 135/95#
• 20 Pull-ups

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 3)
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Goal: 10 min.

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

Week 6 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 90% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
• Pendlay Row

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press

Weight: 55%, 60%, 65%, 70% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder 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
7 sets:
• 5 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 6, 4, 2 reps:
• Seated Dumbbell Presses

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
“The Longest Mile”
4 rounds for time:
• 10 Burpees
• 100 m Run
• 10 Air Squats
• 100 m Run
• 10 Push-Ups
• 100 m Run
• 10 Sit-Ups
• 100 m Run

Source: board.crossfit.com. Goal: 16 min.

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Conditioning (part 1)
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 75/55#
• 10 Lunges 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
9 min AMRAP:
• 15 Toes-to-Bar
• 5 Power Snatches 115/75#

Goal: 6 rounds.

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band OH Lunges

Weightlifting
6 sets:
• 2 Snatch

Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

Weight: 80%, 85%, 90%, 95% of 1RM.

6 sets:
• 2 Clean & Jerk

Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Clean Grip Pulls
• 1 Clean

Weight: 80%, 85%, 90%, 95% of 1RM.

Conditioning
10 min AMRAP:
• 5 Hang Power Cleans 95/65#
• 5 Push Jerks 95/65#
• 10 Box Jump Overs 24/20”

Goal: 10 rounds.

Warm-up
• 20 cal Air Bike

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

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

Core
• 20 Strict Toes-to-bar

Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#

Goal: 250 (100 cal, 150 wb).

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 30 Pull-ups
• 20 Deadlifts BW/70%BW
• 10 Handstand Push-ups

BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 8-10 min.

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#

Week 5 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats

Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Bench Press 30°
• Strict Pull-ups

Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
• Dumbbell Tricep Kickback

Weight: 55%, 60%, 65%, 70% of 1RM. Single arm, using 1 dumbbell. Rest 2 min between sets.

Warm-up
• 200 m Run
• 200 m Run Backwards

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

Strength
10 sets:
• 3 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Shoulder Presses
• Deadlifts

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#

Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#

Then, “Annie”, 50-40-30-20-10 reps:
• Double Unders
• AbMat Situps

Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete all three. Goal: 22 min.

Warm-up
• 300 m Row

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

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

Core
• Reverse Tabata Hollow Body Hold

A reverse tabata is 8 rounds of 10 sec of the hold, 20 sec of rest.

Conditioning (part 1)
10 rounds for time:
• 200 m Run
• 8 Overhead Squats 95/65#

Goal: 12 min.

Conditioning (part 2)
8 min AMRAP:
• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups

Goal: 5 rounds.

Warm-up
• 100 Single Unders

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

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

Weightlifting
5-4-3-2-1 reps:
• Hang Power Snatches

Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

4 sets:
• 4 Snatch

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

4 sets:
• 4 Clean & Jerk

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Conditioning
For time:
• 50 Single Unders
• 5 Thrusters 135/85#
• 50 Single Unders
• 10 Thrusters 115/75#
• 50 Single Unders
• 15 Thrusters 95/65#
• 50 Single Unders
• 20 Thrusters 75/55#
• 50 Single Unders
• 25 Thrusters 45/35#

Goal: 9 min.

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning (part 1)
5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#

Goal: 6 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min alternating EMOM:
­Even min:
• 6 Snatch 95/65#
• Max Burpees
Odd min:
• 6 Clean & Jerk 95/65#
• Max Burpees

Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60.

Warm-up
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Week 4 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row

Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

4 sets to failure:
• Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

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
7 sets:
• 5 Back Squats

Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
• Seated Dumbbell Presses
• Deadlifts

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

Conditioning
For time, partition reps how you like:
• 150 Barbell Thrusters 45/35#
• 150 Back Rack Box Step Ups 45/35# 20”

Goal: 16 min.

Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders

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

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning (part 1)
10-8-6-4-2 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts 225/155#
• Bar-Facing Burpees

Goal: 7 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
2 rounds for time:
• 1000/800 m Row
• 100 Double Unders

Every 2 min (starting at 2:00):
• 3 Power Clean & Jerks 135/95#

Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 3 C&Js. Score is total time to complete. Goal: 15 min.

Warm-up
• 400 m Run

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

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

Weightlifting
8 sets:
• 1 Snatch

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

3 sets:
• 3 Snatch Grip Push Press
• 3 Overhead Squats

Weight: 80%, 90%, 100% of 1RM Snatch. Snatch Grip Push Presses are from the back, from the rack.

8 sets:
• 1 Clean & Jerk

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

3 sets:
• 2 Push Press
• 1 Jerk

Weight: 55%, 60%, 65% of 1RM Jerk.

Conditioning
6 min AMRAP:
• 5 Wall Walks
• 10 Knees-to-Elbows

Goal: 3 rounds.

Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

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

Conditioning (part 1)
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. Goal: 100.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Goal: 10 min.

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#

Week 3 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats

Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
• Pendlay Row

Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press

Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.