Warm-up
• Tabata Air Bike
3 rounds:
• 10 Sit-up to Pike
• 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 (7/13 Squat 2.2)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 94% of weight used on Monday 2.1
Conditioning
4 rounds for time:
• 4 Power Snatches 135/95#
• 20 Pull-ups
• 400 m Run
Warm-up
• 300 m Row
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat
2 min Rest
8 min EMOM:
• 1 Power Clean
• 1 Hang Clean
For both EMOMs, start light then work up to as heavy as possible.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
6 rounds for time:
• 8 Thrusters 95/65#
• 8 Toes-to-Bar
Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength (7/13 Squat 2.1)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Conditioning
20 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower.
Warm-up
• 300 m Row
2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 m Inch Worm
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10-9-8-7-6-5-4-3-2-1 reps:
• Bench Press
• Deadlift
Setup two bars. Increase weights to finish heavy. Rest in between sets as needed. Not for time.
Conditioning
5 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 60 Double Unders
Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength (7/13 Squat 1.3)
3 sets:
• 4 Front Squats
Weight: 60% of T1RM
3 sets:
• 4 Shoulder Presses
Start light, around 50% of 1RM, slowly increase by 5-10% to finish heavy.
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
6 rounds for time:
• 10 Chest-to-bar Pull-ups
• 10 Burpee Box Jump Overs 24/20”
Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength (7/13 Squat 1.2)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 94% of weight used on Monday 1.1. *NOTE* if Monday was too difficult, switch to your training 1 rep max (T1RM), which is 90% of your current 1 rep max. We’ll use this moving forward.
Conditioning
40-30-20-10 reps for time:
• Russian Kettlebell Swings 70/53#
• Wall Balls 20/14#
Warm-up
• 20 cal Air Bike
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position snatch (power or squat). Rest as needed between the two E2MOMs. Same for clean (no jerk; power or squat). Start light, around 40%, slowly increase weight to finish heavy.
Core
Tabata Russian Plate Twists 25/15#
Conditioning
Lift & Hold
20-15-10-5 reps for time:
• Handstand Push-ups
• Handstand Hold Against Wall (sec)
• Hand-release Push-ups
• Plank Hold (sec)
• Hang Power Cleans 135/95#
• Front Squat Hold (sec) 135/95#
Perform 20 HSPUs then on the last rep hold the handstand for 20 sec. Perform 20 HR Push-ups then on the last rep hold the plank for 20 sec. Perform 20 HP Cleans then on the last rep drop down to the bottom of the front squat and hold for 20 sec. Do the same for 15 reps/sec and so on until all reps/sec are complete. If you break a hold, get back into position and start count where left off.
Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch 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
For the next 10 weeks, the strength portion will be based on the 7/13 Squat Program designed by Spencer Arnold of Power and Grace Performance. This is Week 1, Day 1 (1.1) of the 7/13 Squat Program.
Strength (7/13 Squat 1.1)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 65% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform 7 front squats, rack, then immediately into 13 back squats. Rest 1-2 min and repeat for 4 total sets.
Conditioning
2 rounds for time:
• 40 cal Row
• 20 Toes-to-Bar
• 20 Dumbbell Power Snatch 50/35#
The dumbbell power snatch is with one dumbbell, alternating arms after each repetition.
Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength (1RM Test Week 1 of 2)
Thruster
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Conditioning
“Holbrook”
10 rounds for time:
• 5 Thrusters 115/85#
• 10 Pull-ups
• 100 m Run
• 1 min Rest
Dedicated to U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan. Source: crossfit.com.
Warm-up
• 100 Double Unders
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (1RM Test Week 2 of 2)
Deadlift
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
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
3 rounds for time:
• 30 Assault AirBike (calories)
• 30 Deadlifts 75/55#
• 30 Shoulder-to-Overhead 75/55#
Warm-up
• 300 m Row
2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 5 Ring Rows
• 5 Push-ups
3 rounds:
• 10 Ring Rows
• 10 Jumping Jacks
Strength (1RM Test Week 2 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions
Conditioning
3-6-9-12-15-12-9-6-3 reps for time:
• Ring Dips
• Power Cleans 95/65#
Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Jumping Jacks
Strength (1RM Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Conditioning
4 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Box Jumps 30/24”
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats
Strength (1RM Test Week 2 of 2)
Back Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
14 min AMRAP:
• 500 m Row
• Max Unbroken Wall Balls 20/14#
Score is total number of wall balls. Also, comment how may meters rowed.
Warm-up
• 300 m Row
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 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 (1RM Test Week 1 of 2)
Front Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
3 rounds:
• 20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
• 20 Russian Twists w/ Plate 25/15#
Conditioning
5 rounds for time:
• 60 Double Unders
• 15 Burpees Lateral over Bar
• 5 Thrusters 135/95#
Warm-up
• 400 m Run
2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (1RM Test Week 1 of 2)
Shoulder Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Conditioning
20 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2×10 m Shuttle Run
• 4 Russian Kettlebell Swings 70/53#
• 4×10 m Shuttle Run
• 6 Russian Kettlebell Swings 70/53#
• 6×10 m Shuttle Run
… continue pattern until time is up.
For the shuttle run, mark an area with chalk or tape 10 meters (33 feet) in length. If you don’t have a tool to measure, simply mark the start, walk 14 average steps, and mark the finish. To start, perform 2 Russian kettlebell swings, then sprint 10 meters, touch the ground with your hand and then quickly sprint back to the start for a total of 20 meters. Perform 4 kettlebell swings. Then, the shuttle run will be 40 meters total. Run to the 10 m mark (count in your head “1”) back to the start (count “2”), back to the 10 m mark (count “3”) and back to start (“4”) to complete. And so on.
Warm-up
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#
2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#
Strength (1RM Test Week 1 of 2)
Clean & Jerk
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Back Extensions
Conditioning
15-12-9-6-3 reps for time:
• Hang Power Cleans 115/80#
• Back Squats 115/80#
• Chest-to-bar Pull-ups
Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength (1RM Test Week 1 of 2)
Overhead Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Conditioning
20 min Alternating EMOM:
Even min:
• 10/8 calorie Row
Odd min:
• Max Overhead Squats 95/65#
Men row 10 cal, women row 8 cal. Score is total number of OHS.
Warm-up
• 300 m Row
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 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 (1RM Test Week 1 of 2)
Snatch
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
8 rounds:
• 15 sec Lying Leg Raises
• 15 sec Plank on Elbows
Conditioning
10 min AMRAP:
• 10 Box Jump Overs 24/20”
• 15 Power Snatches 75/55#
Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength (Deload)
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1R M
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
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
4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min Burpees
• 1 min Front Squat 75/55#
• 1 min Burpees
• 1 min Rest
Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (Deload)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
20 min AMRAP:
• 1 Chest-to-bar Pull-up
• 1 Push-up
• 2 Chest-to-bar Pull-ups
• 2 Push-ups
• 3 Chest-to-bar Pull-ups
• 3 Push-ups
… continue pattern until time is up.
