Warm-up
• Tabata Air Bike

3 rounds:
• 5 Inch Worms with Push-up
• 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
Bench Press + Ring Pull-up Hold
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set. For more of challenge, replace the Ring Pull-up Hold with Strict Muscle-ups.

Conditioning
CrossFit Open 15.1
9 min AMRAP:
• 15 Toes to Bar
• 10 Deadlifts 115/75#
• 5 Power Snatches 115/75#

CrossFit Open 15.1a
6 min:
• 1RM Clean & Jerk

Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers

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

Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.

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

Conditioning
5 rounds for max reps:
• 2 min: 100 m Sprint + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, sprint 100 m as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Snatch
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Overhead Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM

Conditioning
8 min AMRAP:
• 10 Burpee Box Jumps 24/20”
• 10 Pistols (alternating legs)
• 10 Shoulder to Overhead 135/95#

Scaling the Pistols video here

Warm-up
• 400 m Run

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

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

Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

Core
3 rounds:
• 10 Knees to Elbows
• 10 Weighted Sit-ups 30/20#

Conditioning
For time:
• 400 m Row
• 4 Squat Cleans 225/145#
• 300 m Row
• 3 Squat Cleans 225/145#
• 200 m Row
• 2 Squat Cleans 225/145#
• 100 m Row
• 1 Squat Clean 225/145#

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
Overhead Lunges
• 3 sets: 10 steps total at 55%, 65% & 75% of 1RM

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

Conditioning
5 rounds for time:
• 5-4-3-2-1 Rope Climbs 15’
• 50 Double Unders
• 10 Ring Dips

For round 1, perform 5 rope climbs then 50 double unders and 10 ring dips. Round 2, perform 4 rope climbs, and so on.

Warm-up
5 rounds:
• 15 sec Double Unders
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Kettlebell Deadlifts 53/35#

Strength
10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up

Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.

Conditioning
CrossFit Open 13.2
10 min AMRAP:
• 5 Shoulder to Overhead 115/75#
• 10 Deadlifts 115/75#
• 15 Box Jumps 24/20”

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Clean & Jerk
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM

Clean Grip Pulls
• 3 sets: 3 reps AHAP

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

Conditioning
7 min AMRAP:
• 7 Handstand Push-ups
• 7 Power Cleans 135/95#

Warm-up
• 200 Single Unders

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

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Snatch

From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

Conditioning
21-18-15-12-9-6-3 reps for time:
• Row (calories)
• Toes to Bar

Warm-up
• 300 m Row

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 Jumping Air Squats

Strength
Week 2: 20-rep Squat Challenge

Back Squat
• 1 set: 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
4 rounds for max reps:
• 4 min: 200 m Run + max “Cindy”
• 1 min: Rest

In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
10 min E2MOM:
• 3 Thrusters

Every 2 min, increase the weight to finish as heavy as possible.

 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
For time:
• 50 Wall Balls 20/14#
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 50 Box Jump Overs 24/20”
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 50 Wall Balls 20/14#

Warm-up
• 400 m Run

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

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

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

Conditioning
CrossFit Open 14.2
Every 3 min for as long as possible:
From 0:00-3:00 complete 2 rounds:
• 10 Overhead Squats 95/65#
• 10 Chest-to-bar Pull-ups
From 3:00-6:00 complete 2 rounds:
• 12 Overhead Squats 95/65#
• 12 Chest-to-bar Pull-ups
From 6:00-9:00 complete 2 rounds:
• 14 Overhead Squats 95/65#
• 14 Chest-to-bar Pull-ups
Continue pattern until you’re unable to complete the 2 rounds.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
10 min AMRAP:
• 30 Double Unders
• 3 Squat Snatches 115/75#

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 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

Snatch Grip Pulls
• 3 sets: 3 reps AHAP

Conditioning
4 rounds for time:
• 12 Sumo Deadlift High-pulls 75/55#
• 12 Thrusters 75/55#
• 12 Lateral Burpees over Bar

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 53/35#

2 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Wall Balls 20/14#

Strength
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Back Squat
• 1 set: 20 reps

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

Conditioning
4 rounds for max reps:
• 2 min: Row for calories
• 1 min: Push Press 95/65#

Warm-up
• Tabata Air Bike

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

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

Strength
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM

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

Conditioning
3 rounds for time:
• 5 Squat Cleans 205/145#
• 100 Double Unders
• 20 One-arm KB Snatch 53/35# (10/arm)
• 2 min Rest

Warm-up
• 200 Single Unders

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

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
CrossFit Open 14.4
14 min AMRAP:
• 60 calorie Row
• 50 Toes to Bar
• 40 Wall Balls 20/14#
• 30 Power Cleans 135/95#
• 20 Ring Muscle-ups

Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

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

Conditioning
5 rounds for time:
• 400 m Run
• 20 Kettlebell Swings 53/35#

Warm-up
• 400 m Run

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

Strength
Snatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
9 min AMRAP:
• 9 Thrusters 95/65#
• 9 Chest-to-bar Pull-ups
• 9 Bar-Facing Burpees

Warm-up
• 300 m Row

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

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

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
5 rounds for time:
• 10 Deadlifts *
• 15 Box Jumps 24/20”

* Round 1: 135/95#
* Round 2: 185/135#
* Round 3: 225/155#
* Round 4: 275/185#
• Round 5: 315/205#

Warm-up
 For time:
• 100 Double Unders

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

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

Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Conditioning
For time:
• 1,000 m Row
• 50 Barbell Overhead Lunges 45/35#
• 50 Push Press 45/35#
• 50 Burpees
• 50 Push Press 45/35#
• 50 Barbell Overhead Lunges 45/35#
• 1,000 m Row