A. Three sets of:

Dumbbell Bench Press x 8-10 reps @ 30X0

Rest 45 seconds

Kettlebell Swings x 20-25 reps

Rest 45 seconds

Elbows to High Plank x 10 reps

Rest 45 seconds

Ring Row x 8-10 reps @ 3111

Rest 45 seconds

B. In teams of two, with only one partner working at a time, complete four sets each for time of:

Row 500 Meters

20 Wall Ball Shots

A. Three sets of:

Bench Press x 6-8 reps @ 20X0

Rest 15-20 seconds

Dynamic Push-Ups x 10-12 reps @ 10X0

Rest 2-3 minutes

B. Against a 4-minute running clock, perform the following:

Row 500 Meters

20 Wall Ball Shots

Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

A. Every 2 minutes, for 10 minutes (5 sets):

Snatch Push Press + Overhead Squat

Build in load over the five sets.

B. Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

C. Four sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets

*Good goal is to use 5-10 lbs more than you used last time

D. For time:

Row 2000 Meters

60 Chest-to-Bar Pull-Ups

30 Hang Power Snatches (135/95 lbs)

A. Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees (recommended weights 135/95 lbs)

A. Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees (recommended weights 135/95 lbs)

Rest Day

warm up:

row at a steady pace 500m

skill:

Sumo Deadlift High Pull

WOD:

CrossFit Baseball

*bear crawl to bases

Home=> 1 forward roll

1st base=> 3 candlesticks

2nd base=> 3 SDHP

3rd=> 6 box jumps

**divide into 2 teams: Team A & Team B (each person keeps up with how many times they complete the bases for their team).

Snack & Game

FITNESS EXPRESS

Complete as many rounds and reps as possible in 20 minutes of:

20 front squats (95/65 lbs)

15 Pull-Ups

10 Burpees

FITNESS

A. Four sets of:

Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Double-Under Practice x 45-60 seconds

Rest 60 seconds

Strict Pull-Ups x 6-8 reps @ 2110 (add weight if that rep range is easily achievable)

Rest 60 seconds

B. Three sets of:

Row 350 Meters

Farmer’s Walk x 100 Meters

Rest 3 minutes

A. Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B. Three sets for times of:

100 Double-Unders

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes

A. Every two minutes, for for 6 minutes (3 sets):

Split Jerk x 2 reps (pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):

Split Jerk x 1 rep

Build to today’s heavy.

B. Three sets of:

Close Grip Bench Press x 3 reps

Rest 45 seconds

Neutral Grip Bench Press x 3 reps

Rest 45 seconds

Wide Grip Bench Press x 3 reps

Rest 45 seconds

Use approximately 65% of last week’s 1-RM Floor Press

*Press the bar as fast as possible off of the chest all the way to lockout.

C. Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees

D. If you still have any energy left, perform the following…

Three sets of:

Seated Barbell Good Mornings x 8-10 reps @ 3011

Rest 60 seconds

Banded Hamstring Curls x 45 seconds

Rest 60 seconds

A. Four sets of:

Dumbbell Shoulder Press x 8-10 reps @ 2010

Rest 45 seconds

Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0

Rest 45 seconds

Toes to Bar x 7-10 reps

Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Burpee Box Jump Overs

100 Meter Run

A. Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps @ 20X1

Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

B. Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

A. Every 2 minutes, for 8 minutes (4 sets):

Hang Clean + Clean @ 70-80%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean x 1 rep @ 85-95%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Clean Pulls x 2 reps

B. Back Squat

*Set 1 – 5 reps

*Set 2 – 4 reps

*Set 3 – 3 reps

*Set 4 – 2 reps

*Set 5 – 1 rep

Rest 3 minutes between sets.

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

C. Complete as many rounds and reps as possible in 10 minutes of:

10 Overhead Walking Lunges (135/95 lbs)

3 Muscle-Ups

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Three sets of:

Row 3000 Meters @ 10 seconds slower than your 5k pace

Rest 3 minutes

A. Three sets of:

Goblet Squat x 8-12 reps @ 21X0

Rest 45 seconds

Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Push-Ups x 10-15 reps @ 2010

Rest 45 seconds

B. Against a 2-minute running clock, perform the following:

Row 250 Meters

Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…

B. Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 2-3 reps @ 30X1

C. Against a 2-minute running clock, perform the following:

Row 250 Meters

Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

A. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%

B. Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 6 reps

Goal is to use last week’s top weight for all three sets.

C. Three sets for max reps of:

60 Seconds of Strict Handstand Push-Ups

60 Seconds of Supinated-Grip Strict Pull-Ups

immediately followed by…

Three sets for max reps of:

60 Seconds of Stationary Dips

60 Seconds of Bent-Over Barbell Row (65/45 lbs)

D. Every 3 minutes, for 24 minutes (8 sets), for max calories:

45 seconds of Assault Bike

Rest the remainder of the 3-minute period.

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower

**These are all out maximal efforts. Aim is to acheive maximum heart rate.

warm up:

3:00 min of Whip/ Nae Nae

skill:

OH plate relay

WOD:

AMRAP in a given amount of time of

5 Push press

5 Wall ball

10 Single unders

Game & Healthy Snack

TEAM WOD

In teams of two complete as many rounds and reps as possible in 25 minutes of:

50 Wall Ball Shots

40 Kettlebell Swings

30 Burpees

20 Pull-Ups

100 Meter Run with Partner

TEAM WOD

In teams of two complete as many rounds and reps as possible in 25 minutes of:

50 Wall Ball Shots

40 Kettlebell Swings

30 Burpees

20 Pull-Ups

100 Meter Run with Partner

A. Every minute, on the minute, for 10 minutes:

Sumo Deadlift x 2 reps @ 70%

B. Deadlift

*Set 1 – 4 reps @ 60%

*Set 2 – 6 reps @ 70%

*Set 3 – 6 reps @ 78% (up 2% from last week)

Rest 2-3 minutes between sets

C. For time:

100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)

*Start the workout by performing 5 burpees.

**Perform 5 burpees every minute.

D. Two sets of:

32/24 kg Kettlebell Towel Carry x Max Distance

(wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)

Rest as needed

GHD Sit-Ups x 20-25 reps

Rest as needed

Wrist Roll to Support x 10-15 reps

(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)

Rest as needed

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Twelve sets of:

Run 200 Meters @ 90-100% of your 1-Mile PR pace

Jog 200 Meters @ easy pace