2017/02/20-26

Monday 

STRENGTH
Front Squat
3x5
(@ 85% of any recent FS max)

CONDITIONING
"12.1"
7 min AMRAP:
Burpees

Tuesday

SKILL
Burgener Warm-Up
Power Snatch Drills/Technique 

CONDITIONING
"Wildside"
For time:
75 Power Snatches (75/55)
*EMOM 1 Bar Muscle-Up

Wednesday 

STRENGTH
Bench Press
3x5
(@ 85% of any recent BP max)

CONDITIONING
"Easy Street"
For time:
21-15-9
Wall Balls (20/14)
Sit-Ups

Thursday 

STRENGTH
Overhead Squat
2 Rep Max

CONDITIONING
"Thunderbolt"
5 rounds for max reps:
:30 Bar Hang
:30 Rest
:30 Double-Unders
:30 Rest

Friday 

TBD

Saturday 

"17.1"

2017/02/13-19

Monday

STRENGTH
Strict Pull-Ups
2, 2, 2, 2, 2

CONDITIONING
"206"
5 rounds for reps:
:30 Box Jumps (24/20)
:30 Rest
:30 Slam Ball (30/20)
:30 Rest

Tuesday

STRENGTH
Back Squat
2, 2, 2, 2, 2

CONDITIONING
"Quad Chair"
For time:
500m Row
50 Double-Unders
400m Run
40 Burpees 

Wednesday

STRENGTH
Push Press
2, 2, 2, 2, 2

CONDITIONING
"Ghostfish & Chips"
10 min AMRAP (reps):
15 Air Squats
10 Toes-to-Bar
5 Ring Dips

Thursday

STRENGTH
Hang Squat Clean
2, 2, 2, 2, 2

COND

"Fran-like"
For time:
21-15-9
Wall Balls (20/14)
Chest-to-Bar Pull-Ups 

Friday

CONDITIONING
"XXI"
For time:
Bar Push-Ups
KB Swings (53/35)
20-1, 19-2, 18-3, 17-4,... 1-20

aturday

TBD

2017/02/06-12

Monday 

CONDITIONING I
9 min AMRAP (reps):
Power Cleans (135/95)

CONDITIONING II
"Cartwright"
5 rounds for reps:
:30 Handstand hold
:30 Rest
:30 Max Double-Unders
:30 Rest

Tuesday

CONDITIONING I
9 min AMRAP (reps):
DB Shoulder-to-Overhead (choose load)

CONDITIONING II
"Combination"
3 rounds for time:
12 DB Front Squats (same load)
25 (Ring/Bar) Push-Ups

Wednesday 

CONDITIONING I
9 min AMRAP (reps):
Back Squat @ 75% (of any recent max)

CONDITIONING II
"Half Tally"
10 min AMRAP:
30 Double-Unders
10 DB (power) Snatch, alternating (50/35)

Thursday 

CONDITIONING
"Castle Peak"
20 min AMRAP (reps):
10 S/A DB OH Walking Lunges (45/25)
10 Burpees
10 S/A DB OH Walking Lunges (other arm)
10 Chest-to-Bar Pull-Ups

Friday

SKILL
Max Height Box Jump

CONDITIONING
"Scorpion"
5 rounds for reps:
:30 Bar hang
:30 Rest
:30 Max KB Swings (53/35)
:30 Rest

Saturday 

TBD

 

 

 

 

2017/01/30-02/05

Monday

STRENGTH
20 min to find
Heavy double
Clean & Jerk 

CONDITIONING
"Grace"
For time:
30 (Power) Clean & Jerks (135/95)

Tuesday

CONDITIONING I
11 min AMRAP (reps):
Back Squat @ 75% (of any recent max)

CONDITIONING II
10 min EMOM:
5 Box Jumps (24/20)
5 Burpees

Wednesday

CONDITIONING I
11 min AMRAP (reps):
Shoulder-to-Overhead @ 75% (of any recent max)

CONDITIONING II
4 rounds for time:
6 Hang Power Cleans (135/95)
10 Ring Dips

Thursday

CONDITIONING
"Dodge Ridge"
11 min AMRAP (reps):
50 KB Russian Swings (70/53)
30 Cal Row
10 HSPU

SKILL
10 min EMOM:
1 Muscle-Up

Friday

CONDITIONING I
"Karen"
For time: 
150 Wall Balls (20/14)

CONDITIONING II
"Link Trainer"
For time:
5-10-15-20-25-20-15-10-5
Unbroken Double-Unders 

Saturday

Community Day
TBD

2017/01/23-29

Monday

STRENGTH
20 min to find
3 Rep Max Back Squat 

CONDITIONING I
7 min AMRAP (reps):
Back Squat @ 75% (of today's max)

CONDITIONING II
3 min AMRAP (reps):
Box Jumps (24/20)

Tuesday

STRENGTH
15 min to find
3 Rep Max Strict Press

CONDITIONING I
7 min AMRAP (reps):
Shoulder-to-Overhead @ 75% (of today's max)

CONDITIONING II
3 min AMRAP (reps):
Toes-to-Bar

Wednesday

STRENGTH
15 min to find:
1 Rep Max Hang Power Clean

CONDITIONING I
7 min AMRAP (reps):
Deadlift (same load)

CONDITIONING II
3 min AMRAP (reps):
Double-Unders 

Thursday

SKILL
20 min to practice
Handstand progressions

CONDITIONING
For times:
4 x 300m Row
Rest 3 min between intervals

Friday

STRENGTH
Strict Pull-Ups
6x5

CONDITIONING
"Death By Wall Balls" (20/14)

Saturday

TBD

2017/01/16-22

Monday

SKILLS
15 min to practice
-Handstands
-Kipping

CONDITIONING
"21"
For time:
Bar Push-Ups
Sit-Ups
20-1, 19-2, 18-3, 17-4,... 1-20

Tuesday 

STRENGTH I
15 min to find
5 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
5 Front Squats @ 70-75% (of today's max)

CONDITIONING
"Randy"
For time:
75 Power Snatches (75/55)

Wednesday 

STRENGTH
EMOM x 6 min:
5 Strict Ring Dips

CONDITIONING
"The Force"
14 min AMRAP (reps):
20 Double-Unders
10 KB Swings (70/53)
6 Box Jumps (24/20)
4 Chest-to-Bar Pull-Ups 

Thursday

STRENGTH I
15 min to find
1 Rep Max Hang Squat Clean

STRENGTH II
EMOM x 6 min:
5 Hang Squat Cleans @ 70-75% (of today's max)

CONDITIONING
"Defensive Tackle"
7 min AMRAP (reps):
7 Deadlifts (same load)
5 Hang Power Cleans
3 Push Jerks 

Friday 

CONDITIONING
"Microarray"
For time:
800m Run
:60 Bar Hang (accumulated)
60 KB (goblet) Lunges (44/26) 
60 KB Push Press, 30/side
60 KB Snatch , 30/side
800m Row

Saturday

TBD

2017/01/09-15

Monday

STRENGTH I
15 min to find
4 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
4 Front Squats @ 75% (of today's max)

CONDITIONING
"Gallery"
5 rounds for time:
5 Power Snatches (95/65)
5 Thrusters (same load)

Tuesday

STRENGTH
EMOM x 6 min:
4 Strict Ring Dips

CONDITIONING
"Alpine"
3 rounds for times:
40 Double-Unders
8 Push-Ups
12 KB Swings (53/35)
Rest 2 min between rounds

Wednesday

STRENGTH I
15 min to find
1 Rep Max Hang Squat Clean

STRENGTH II
EMOM x 6 min:
4 Hang Squat Cleans @ 75% (of today's max)

CONDITIONING
"Holiday"
7 min AMRAP:
15 Deadlifts (same load)
15 Toes-to-Bar

Thursday

STRENGTH I
12 min to find
4 Rep Max Strict Press

STRENGTH II
EMOM x 6 min:
4 Strict Press @ 75% (of today's max)

CONDITIONING
"Central Express"
6 min Ladder:
Overhead Squats (95/65)
Chest-to-Bar Pull-Ups
5-5, 10-10, 15-15, etc. 

Friday

CONDITIONING
For time:
"Triple 60"
60 Cal Row
60 Hang Power Cleans (95/65)
60 Burpees

Saturday

TBD

2017/01/02-08

Monday

SKILL
10 min to practice
Kipping progressions and/or Double-Unders 

CONDITIONING
On a 17 min clock:
800m Run
100 Wall Balls (20/14)
100 Double-Unders
Max Muscle-Ups

Tuesday

STRENGTH I
12 min to find
3 Rep Max Deadlift

STRENGTH II
EMOM x 6 min:
3 Deadlifts @ 75% (of today's max)

CONDITIONING
"Erso"
12 min AMRAP:
8 Power Snatches (95/65)
12 Push Press (same load)

Wednesday

STRENGTH
EMOM x 6 min:
3 Strict Ring Dips

CONDITIONING
"Andor"
4 rounds for time:
30 Double-Unders
15 Deadlifts (185/125)
15 Box Jumps (24/20)

Thursday

STRENGTH
15 min to find
3 Rep Max Front Squat

STRENGTH II
EMOM x 6 min:
3 Front Squats @ 75% (of today's max)

CONDITIONING
"K-2SO"
5 rounds for time:
8 Bench Press (155/105)
20 KB Swings (53/35) 

Friday

CONDITIONING
12 min AMRAP:
1 round of "Cindy"
1 round of "DT" (155/105)
-Rest 6 min-
12 min AMRAP:
15 cal Row
10 Burpees over Rower

Saturday

Community Day
TBD

2016/12/26-12/31

Monday 

CONDITIONING
"Gratuity"
20 min AMRAP:
5 Curtis P. reps (hang squat clean + lunge + lunge + push press)
50 Double-Unders

Tuesday 

STRENGTH
Front Squat
3x5

CONDITIONING
"Preva"
For time:
50 Box Jumps (24/20)
30 KB Swings (70/53)
30 Pull-Ups

Wednesday 

STRENGTH I
5 sets:
Shoulder-to-Overhead + hold x :30
Rest 2 min

STRENGTH II
3 sets:
Deadlift x 5 reps
Barbell Rollout x 10 reps

CONDITIONING
3 min AMRAP:
Bar Facing Burpees

Thursday 

CONDITIONING
"Annie"
For time:
50-40-30-20-10
Double-Unders
Sit-Ups

SKILL/STRENGTH
5 sets:
:30 Superman hold
:30 Rest
:30 Plank hold
:30 Rest

Friday

STRENGTH/CONDITIONING
Every 3 min x 15 min:
Row 250m
Strict Ring Dips x 5 reps
Rest

SKILL/STRENGTH
5 sets:
:30 Chest-to-Wall Handstand hold
:30 Rest
:30 Hollow hold
:30 Rest

CONDITIONING
For time:
100 Air Squats

Saturday

TBD

 

2016/12/19-24

Monday 

MOBILITY
Front Rack

STRENGTH
Front Squat @5010
3x5

CONDITIONING
"Float Like a Bee"
9 min Ladder:
Toes-to-Bar
Box Jumps (24/20)
2-2, 4-4, 6-6, etc. 

Tuesday 

STRENGTH
Strict Press @9111
5x6

CONDITIONING
"Yellow Sun"
3 rounds for time:
10 Deadlifts (225/155)
50 Double-Unders

MOBILITY
Calf band stretching

Wednesday 

CONDITIONING
"Niiice" 
5 rounds for max reps:
1 min: 10 Thrusters (95/65) + Max Pull-Ups
1 min: Rest
1 min: 10 Wall Balls (20/14) + Max Med Ball Sit-Ups
1 min: Rest

MOBILITY
OH band stretching

Thursday 

STRENGTH
Back Squat @5010
3x5

CONDITIONING
"Hold Faster"
10 min AMRAP:
12 KB Swings (53/35)
12 KB Reverse Lunges (same load)

MOBILITY
Spider-Man stretch x 3 min/side

Friday

STRENGTH I
Power Clean
1 Rep Max

STRENGTH II
Bench Press
1 Rep Max

MOBILITY
Scorpion stretch x 2 min/side
Supine Scorpion x 2 min/side

Saturday

"12 Days"
For time (1, 2+1, 3+2+1, etc.):
12 Jumping Lunges
11 Hand-Release Push-Ups
10 Med Ball Cleans (20/14)
9 Wall Balls (20/14)
8 Ground-to-Overhead (20/14)
7 Double-Unders
6 Rolling Squats
5 Russian Swings (62/44)
4 Toes-to-Bar
3 Ring Dips
2 Burpee over Med Ball
1 High Five!

2016/12/12-18

Monday 

STRENGTH
Strict Press @9111
5x6

CONDITIONING
"Precision"
7 min Ladder:
Wall Balls (20/14)
Knees-to-Bar
2-2, 4-4, 6-6, etc. 

Tuesday 

CONDITIONING
For time:
100 Hang Power Cleans (135/95)
-Run 200m every time the bar is set down-

MOBILITY
Barbell Mash Traps

Wednesday 

STRENGTH
Back Squat
10, 8, 6, 4, 2

CONDITIONING
"Mia Patella"
8 min AMRAP:
10 Pull-Ups
10 Ring Push-Ups
10 Air Squats

Thursday

STRENGTH
4 sets/ side:
KB Single-Arm Complex
Snatch x 3
Windmill x 2
TGU Lunge Return x 1
Half-Kneeling Press x 3

CONDITIONING
"Elf Suit"
For time:
100 Jumping Lunges
75 KB Swings (53/35)
50 Sit-Ups
25 Burpees

Friday 

CONDITIONING
"Grace"
For time:
30 (Power) Clean & Jerks (135/95)

STRENGTH
"Tabata Mannequin"
Bar Hang
Ring Support
Wall Sit

Saturday 

TBD

2016/12/05-11

Monday

STRENGTH
Front Squat
10, 8, 6, 4, 2

CONDITIONING
"Jupiter Trojan"
8 min Ladder
Handstand Push-Up
Ring Dip
Push-Up
1-1-1, 2-2-2, 3-3-3, etc. 

MOBILITY
Roll out triceps on roller or barbell
 x 2 min/side

Tuesday

STRENGTH
Bench Press
10, 8, 6, 6

CONDITIONING
"Helike"
5 rounds for time:
200 m Run
7 KB Russian Swings (70/53)
3 Pull-Ups

MOBILITY
Coach's choice cool down

Wednesday

SKILL
10 min to practice
Handstand Progressions

CONDITIONING
3x 500m Row for times

STRENGTH
Strict Pull-Ups x 40

MOBILITY
Roll out shoulders and lats

Thursday

STRENGTH
5 sets:
Hollow Hold x :30
Superman Hold x :30
Pendlay Row x 6-8
Good Morning x 6-8
Rest 2 min

CONDITIONING
100 Slam Balls for time

MOBILITY
Banded hamstring stretch

Friday

STRENGTH/CONDITIONING
"Bear Complex"
5 rounds for load:
(Complete 7 unbroken sets of complex)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

MOBILITY
Spider-Man x 3 min/side

Saturday

TBD

2016/11/28-12/4

Monday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Reach"
8 min Ladder:
DB (Power) Snatch, alternating (50/35)
Burpees to 6" target above reach
2-2, 4-4, 6-6, etc. 

MOBILITY
Spider-Man x 3 min/side

Tuesday 

CONDITIONING
"11.6"
7 min Ladder:
Thrusters (95/65)
Chest-to-Bar Pull-Ups
3-3, 6-6, 9-9, etc. 

SKILL/STRENGTH
5 sets:
:20 Chest-to-Wall Handstand hold
:40 Rest
:20 Hollow hold
:40 Rest

MOBILITY
Seal Pose x 3 min
Child's Pose x 2 min

Wednesday 

STRENGTH
20 min to find 1RM
Hang Power Clean

CONDITIONING
"Fifteen of Fame"
8 min AMRAP:
15 Deadlift (same load as HPC)
15 Box Jumps (24/20)

MOBILITY
Reclining Twist x 3 min/side

Thursday 

CONDITIONING
"Siberian Traps"
30 min AMRAP:
10 Cal Row
20 Front Rack Lunges (75/55)
30 Push Press (same load)
40 Double-Unders 

MOBILITY
Pigeon Pose x 3 min/side

Friday

SKILL
10 min to drill:
Hang Power Snatch

CONDITIONING
"Bird's Eye View"
5 rounds for time:
3 Bar Muscle-Ups
10 Overhead Squats (135/95)

MOBILITY
Scorpion Stretch x 3 min/side

Saturday

Community Day
TBD

2016/11/21-27

Monday

STRENGTH/SKILL
5 sets:
:30 Handstand Hold
:30 Rest
:30 Farmer Hold/Inverted Ring Hold
:30 Rest

CONDITIONING
"Hold Fast"
10 min AMRAP:
12 KB Russian Swings (62/44)
12 KB Goblet Reverse Lunges (same load)

Tuesday 

SKILL
Kipping & Chest-to-Bar Pull-Ups 

CONDITIONING
"Jackie Brown"
(Teams of 2, 1 person at a time completes a round)
12 min AMRAP:
100m Row
5 Thrusters (95/65)
3 Chest-to-Bar Pull-Ups

Wednesday 

SKILL
KB Snatch

CONDITIONING
"Boxing The Compass"
5 rounds for time:
5 KB Snatch R (62/44)
5 KB Snatch L
10 Box Jumps (24/20)

MOBILITY
Scorpion x 2 min /side
KB Arm Bar x 2 min / side

Thursday (9:30a only)

CONDITIONING
"The Gobbler"
With a partner, divide reps and complete for time:
100 Double-Unders
200m Buddy Carry
100 sec Plank Hold
100 KB Swings
100 Walking Lunges
100 Knees-to-Elbows
400m Run
100 DB Push Press
100 Abmat Sit-Ups
100 Wall Balls
100 Burpees
400m Run

Friday (10:30a only)

STRENGTH I
5 sets:
Front Rack hold x 1 min
Rest 2 min

STRENGTH II
5 sets:
Deadlift (same load as front rack) x 5
Wall Walk x 2
Rest 2 min

CONDITIONING
800m Run for time

Saturday

TBD

2016/11/14-20

Monday

STRENGTH
5x3
Strict Press
Strict Pull-Ups

CONDITIONING
"Rise To The Top"
7 min AMRAP:
Burpee Box Jumps (24/20)

Tuesday 

SKILL
10 min to practice
Pistols

CONDITIONING
"Panic Breathing"
(With a partner)
20 min for max meters:
P1. 200m Row
P2. Double KB Front Rack Hold
*5 burpee penalty for breaking KB rack position while partner is rowing

Wednesday 

SKILL
10 min to practice
Double-Under technique

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees

Thursday 

STRENGTH
Zercher Squat
20 min to build to heavy double

CONDITIONING
"The Upside"
5 rounds for max reps:
:30 Handstand Hold
:30 Rest
:30 Max Pull-Ups
:30 Rest

Friday 

CONDITIONING
1 mile for time
-Rest 5 min- 
200m Walking Lunges for time

MOBILITY
4 min/side: Spider-Man Stretch
4 min/side: Pigeon Stretch

Saturday

TBD
 

 

2016/11/07-13

Monday

STRENGTH
Close-Grip Bench Press
5x3 @85%
+6 Ring Push-Ups after each set

CONDITIONING

"Battleground"
For time:
21-15-9
Deadlift (same load as bench press)
Toes-to-Bar

Tuesday 

SKILL
DB Snatch

CONDITIONING
"Tally"
20 min AMRAP:
30 Double-Unders
10 DB Snatch, alternating (50/35)

Wednesday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Mission: Possibly"
10 rounds for time:
4 Burpees
6 Air Squats
8 KB Russian Swings (70/53)

Thursday 

SKILL
10 min to practice
Handstands

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Ring Dips

Friday 

SKILL
10 min to drill
Power Cleans

CONDITIONING
"Armistice"
11 min AMRAP:
11 Power Cleans (135/95)
11 Burpees Over Bar
19 Deadlifts (135/95)
18 Pull-Ups 

Saturday

TBD

2016/10/31-11/06

Monday

STRENGTH
Back Squat 3x5 @85%

CONDITIONING
"Fran"
For time:
21-15-9
Thrusters (95/65)
Pull-Ups 

Tuesday 

STRENGTH
20 min to find
Max Clean & Jerk

CONDITIONING
"Queso Blanco"
For time:
25 Deadlift (same load as max C&J)
50 Double-Unders
25 Burpees

Wednesday 

STRENGTH
4 sets:
Weighted Box Step-Ups, alternating x 8 steps
Chest-to-Wall Handstand Hold x :30
Rest 2 min

CONDITIONING
"Half Jack"
10 min AMRAP:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Thursday 

SKILL
10 min to practice
Kipping

CONDITIONING
"Albro Panic"
(With a partner)
20 min AMRAP:
P1. 200m Run
P2. Double KB Front Rack Hold
*5 burpee penalty for breaking KB rack position before the switch

Friday 

MOBILITY
10 min to prep
Front Rack & Wrists

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee
*compare to 8/3/16

Saturday

Community Day
TBD

2016/10/24-30

Monday

CONDITIONING
"Tabatathon"
Double Alternating Tabata (8 min):
Bar Hang
Plank
–Rest 4 min–
Double Alternating Tabata (8 min):
Strict Press (45/35, from rack)
Ring Row
–Rest 4 min–
Double Alternating Tabata (8 min):
Back Squat Jumps (45/35, from rack)
Wall Balls (20/14)

Tuesday 

STRENGTH
20 min to find
1 Rep Max Jerk

CONDITIONING
1 round of "Christine" for time:
500m Row
12 Deadlift (same load as jerk max)
21 Box Jumps (24/20)

Wednesday 

CONDITIONING
"Ivan The Terrible"
For time:
*90 sec Jump Rope before each round
50-40-30-20-10
Lunges
Push-Ups
Sit Ups

Thursday

SKILL
10 min to drill
KB single arm movements

CONDITIONING
"Sport"
1 min/side KB Clean & Jerk
2 min Rest
1 min/side KB Snatch
2 min Rest
1 min/side KB Clean
2 min Rest
1 min/side KB Push Press
2 min Rest
1 min/side KB Front Squat
2 min Rest
2 min KB Swings (regular CrossFit swings)

Friday 

MOBILITY
10 min shoulder prep

CONDITIONING
"Frankenwod"
8 min AMRAP:
5 Snatches (95/65)
5 Toes-to-Bar
Rest 4 min
8 min AMRAP:
10 Thrusters (same load)
10 Cal Row

 

 

 

Saturday

TBD

2016/10/17-23

Monday

SKILL
10 min to workshop
KB single-arm drills

CONDITIONING
"Kettle Corn"
20 min AMRAP:
50 KB Clean
50 KB Push Jerk
50 KB Snatch
25 KB Sit-Up-to-Press
25 Goblet Squats

Tuesday 

STRENGTH
20 min to find
1 Rep Max Hang Power Clean

CONDITIONING
"Dia De Los Deadlifts"
Every 2 min x 8 min
5 Deadlifts (same load as HPC)
Max Push-Ups
Rest 1 min

Wednesday 

CONDITIONING
"Fight Gone Tremendous"
3 rounds, 1 min at each station for max reps:
Wall Balls
Plate Ground-to-Overhead
Box Jumps
Shoulder-to-Shoulder (choose object/load)
Cal Row
Rest

Thursday 

STRENGTH I
3 sets:
Split Squats x 8/side
Jumping Lunges, alternating x 16
Rest 2 min

STRENGTH II
3 sets:
DB Piston Press x 12 reps
Strict Pull-Ups x 4 reps
Rest 2 min

CONDITIONING
3 rounds of "Cindy" for time:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Friday 

SKILL/MOBILITY
10 min to prep shoulders for Overhead Squatting

CONDITIONING
"Monster Mash"
3 rounds for time:
400m Run
21 KB Swings (53/35)
15 Overhead Squats (95/65)
9 Burpees

Saturday

 TBD

2016/10/10-16

Monday

CONDITIONING
"Furniture Shopping"
20 min AMRAP:
15 Pull-Ups
10 Plate Thrusters (45/25) 
10 Cal Row
5 Plate-Hop Burpees

Tuesday 

STRENGTH
20 min to find
2 Rep Max Front Squat

CONDITIONING
1 round of "Kelly" for time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls

Wednesday 

STRENGTH/SKILL
3 Sets:
C2W Handstand Hold x :30-:60
Ring Support Hold x :15-:30
Rest 2 min

CONDITIONING
"Clutch"
18 min AMRAP:
12 Toes-to-Bar
12 KB Swings (70/53)
60 Double-Unders 

Thursday 

STRENGTH
5 sets:
Overhead S/A DB Walking Lunges x 10 steps/arm
Zercher Hold x :30-:60
Rest/Mobilize 2 min

CONDITIONING
"Shimmy"
7 min Ladder:
DB Renegade Rows (L+R)
Rolling Squats
1-1, 2-2, 3-3, etc. 

Friday 

CONDITIONING
 "Appleogy"
22 min AMRAP:
30 Hang Power Clean (95/65)
20 Push Press
30 Cal Row

Saturday

(Closed)