STRENGTH

Front Squat 3-3-3-3-3
DB Bench Press 5×15-20

Take 20 minutes to work up to a heavy triple on the Front Squat and 5 sets of 15-20 reps on the DB Bench. You should be near failure on the DB Bench and have about 2 reps in reserve on the Front Squat

METCON

AMRAP 12:00
32 Double Unders
16 Medball Cleans
16 Russian Twists

Notes:
Good old fashioned medball cleans! They combine a hinge with a squat and can really add up. Use the same medball for the Russian Twists. (30/25/20/14/10)
JR: 32 DU / 32 Alt 2 / 64 Singles
RT: 16 touches Total (8e side)

Warm Up

2 – 3 Rounds:
12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans

METCON

EMOM x 15
1. 12 Alt DB/KB Snatches
2. :20ea Side Plank
3. :40 Crossover Jacks

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

Warm-Up

3 Rounds:
5e Standing Single Leg Raises
5 Inchworms
5e Side Bridge with Hip Extension

Strength

4-5 sets each of:
1) 10 Goblet Good Morning + Row
2) 5-10 Push Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds:
On a 2:00 running clock perform:
10 Thrusters (or 5e Single Arm)
10 Burpee Sprawls
Prone Plank hold until the 2:00 mark

Rest 2:00 between rounds

A Day: Squats / Overhead / Double Unders

Strength

EMOM 15:00
A: 2 Pause Back Squats
B: 8-12 1/2 kneeling Arnold Presses
C: Rest

Notes:
Work up to a challenging pause double on the Back Squat. Leave about 2 reps in reserve.
Alternate legs on the 1/2 kneeling presses per set.

MetCon

18:00 Circuit / 4+ sets:
50 Double Unders
12 Alternating Reverse Barbell Lunges
12 Lying DB Triceps Extensions

Notes:
If you don’t have Double Unders, today is your day to practice! Instead of subbing single unders or alternating 2 steps, take about :90 to work on the skill.

Warm-Up

3 – 4 Rounds:
6ea WGS
6ea Side Plank Rotations
12 Alt Downward Dog Calf Marches
12 Air Squats

METCON

4 rounds, 1 min per station, of:
A: Single Arm Dumbbell Overhead Reverse Lunge
B: Low Box Runners
C: Russian Twists
D: Gate Swings
E: Rest 1 min

Notes:
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min. The clock does not stop or reset between stations.

D Day: Pulling / Trunk

STRENGTH

EMOM: 12:00
A: 8-12 Bent Over Dual Arm DB/KB Rows
B: Side Plank :30-:45
C: Side Plank :30-:45

METCON

5 Rounds FT:
12 DB Muscle Snatches
10 Box Jumps
8 Kipping Pull-Ups

Notes:
DBSn: 12 total reps, alternate after 6 reps
BJ: 24″/20″/16″
KP: 8 Kipping / 4-6 Strict / 8 Jumping Pull-Ups

Warm Up

20:00s for Quality
12 Alt Sit Outs
12 Kettlebell Swings
6 Hand Release Push Ups
24 Agility Dot Drill

*Perform the 1st Agility Dot Drill in the video for 24 Reps.

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each
A2. Kroc Row
4 x 8 – 10 Reps Each
A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Warm-Up

3 Rounds:
8 Alt Reverse Lunge with OH Reach and Twist
8 Tall Plank to Down Dog
4 Prone Cobra with a :05 Hold

Strength

4-5 sets each of:
1) 8 Alternating Goblet Tall Kneel to Standing
2) 8 Bent Over Rows with a :02 Hold

*Rest about :30-1:00 between exercises

METCON

15 Minutes of Continuous Effort:
5e Single Arm Front Rack Squats
10e Single Arm Sumo Deadlift High Pulls
20 Bicycles

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

Strength

A1: Pause DB Bench Press
3×12-16
A2: Theraband Reverse Fly
3×16-24

CONDITIONING

AMRAP 20:00
5 Front Squats
10 Burpees
15 Tuck-Ups

Notes:
Go heavy on the Front Squats such that 5 is a challenge and will slow you down. Perform the tuck-ups as demonstrated in the video below.

Warm-Up

3 Rounds:
5 – 10ea DB External Rotations
10 NP Burpees
10 ALT Cossack Squats

METCON

AMRAP 15:00
5ea SA DB FSQs
10 Push-Ups
10 V Ups or Tuck-Ups

Rest 5:00

AMRAP 15:00
5ea SA DB FSQs
10 Push-Ups
10 V Ups or Tuck-Ups

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