STRENGTH

Back Squat
3-3-3-3-3

Work up to a heavy triple on the back squat. This is the lowest rep range we’ve programmed since reopening so see where you’re at. This is not a 3RM, you should have 2 or so reps in reserve.

METCON

EMOM: 12:00
A:1:00 Max Reps Double Unders or Single Unders
B:1:00 Max Reps: DB Push Press or Strict HSPU
C:1:00 Max Reps FFE Alternating Reverse Lunges (suitcase loaded)

Notes:
FGB style, no rest between stations
DU: If you want more or a aerobic steady workout opt for singles, if you want to turn the heat up opt for doubles.
DB PP: These should be medium weight and high-ish volume. Aim to get 15-25 reps per set. It should be too heavy for you to do the entire minute unbroken.
HSPU: 1-2 Abmats. Opt in HSPU if you can get around 6-10+ in a minute.
LG: Use the same DBs you used for the DB Push Presses. Elevate with a 45lb Plate

ASSISTANCE

3×12-15
Seated Lateral DB or Plate Raises

Notes:
Go light and chase the burn. Hold the top of every rep for a one beat and control the descent.

Warm Up

12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans

METCON

20:00 EZ Pace
3ea Turkish Get Ups
10 American KB/DB Swings
10 Zombie Sit Ups
10ea Lateral Hop + Stick

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

STRENGTH

3+ Sets / 15:00
8e Windmill
16e DB or KB Bent Over Rows (bench supported)

METCON

With a running clock:
30 Cal Air Bike
30 Kettlebell Swings
30 Cal Air Bike

Rest 3:00

25 Cal Air Bike
25 Kettlebell Swings
25 Cal Air Bike

Rest 3:00

20 Cal Air Bike
20 Kettlebell Swings
20 Cal Air Bike

Notes:
AB: Go hard on these, increase intensity per round. Sub the same cals on the rower.
KB: Choose a challenging weight and see if you can go unbroken

Workout of the Day

For Time:
10 Alt DB/B Snatches
15 Lateral Burpees Over DB
20 Alt DB/B Snatches
15 Lateral Burpees Over DB
30 Alt DB/B Snatches
15 Lateral Burpees Over DB
40 Alt DB/B Snatches
15 Lateral Burpees Over DB
50 Alt DB/B Snatches
15 Lateral Burpees Over DB

Notes:
Time cap is 20:00
This workout is an @ Home take on CrossFit Games workout 17.1

Warm-Up

3 Rounds:
5e Single Leg Reaches
10 Alternating Bear Plank Shoulder Taps
10 Alternating Seated Single Leg Lift Offs

Strength

4-5 sets each of:
1) 8e Ground to Overhead
2) 8 Sit Up to Hips Up
3)8 Seated Knees to Chest

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

4 Rounds:
1:00 Alternating Arm Gorilla Rows
1:00 No Push Up Burpees
1:00 Rest

Aim to work continuously at a challenging pace on the work stations.

STRENGTH

Deadlift
3-3-3-3-3

Work up to a heavy but technically sound triple. Dead starts, no touch and go.

METCON

AMRAP 20:00
5 Strict Pull-Ups
10 Deadlifts
15 Calorie Row

Notes:
Aim for around 5 Rounds.
Pull: 5 Strict / 5 Banded / 5 Self Assisted
DL: 1-2 sets per round (+/ 225/185/155/135/115/-)

Warm Up

12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

METCON

3 x Tabata (:20 on / :10 off x8)
Rest 1:00 Between Tabatas

Tabata 1
Mountain Climbers

Tabata 2
Single Arm Overhead Hold
*alternate rounds between left and right

Tabata 3
Single Arm NP Renegade Rows
*alternate rounds between left and right

Workout of the Day

5 Rounds for time of:
48 Double Unders
18 Burpees
12 Back Squat
6 Push Press

Notes:
25:00 Cap. The barbell exercises are taken out of the rack and should be heavy enough that you want/need to perform them in two sets.
DU: 48DU/24DU/48 Alt2/96 Singles
BSQ: 1-2 sets
PP: 2 sets, same as BSQ weight. If overhead mobility prevents use of a a heavy barbell substitute 12 heavy DB Push Presses

Workout of the Day

8 Rounds on a continuous clock:
1:00 Alt Windmills
1:00 Forearm Plank
1:00 Air Squats
1:00 SA Push Presses
1:00 KB/DB Swings

Warm-Up

3 Rounds:
10 Alternating Standing Leg Up and Overs
5 Inchworms
5 Prone YTWs

Strength

4-5 sets each of:
1) 8 Goblet Box/Chair Squats
2) 10 Alternating Tall Plank Knee to Opposite Elbow

*Rest about :30-1:00 between exercises

METCON

15 Minutes of Continuous Effort:
10e Push Presses
20 Swings
30 Low Box Runners

*Aim to work at a moderate pace, resting only as needed between exercises.