Monday 7/20 "CONDITIONING" 10 Sets: AMRAP 1 minute: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B Pull-ups REST 2:00 between rounds Tuesday 7/21 "STRENGTH" Every 2:00 x 5 Sets: 5 OHS, building sets "CONDITIONING" 3 Rounds for Time: 21-15-9 Bar Facing Burpees 500m Row 21-15-9 Toes to Bar Wednesday 7/22 "CONDITIONING" Teams of 2. Trade Rounds. Minutes 0-8 AMRAP: 7 Power Cleans (95/65) 7 Box Jump Overs (24/20) Minutes 8-10 REST Minutes 10-18 10 Calorie Bike Minu

Monday 7/13 "SKILLS" Benchmark: Flight Simulator For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders "CONDITIONING" AMRAP 10 minutes 10 Handstand Push-ups 16 Back Rack Reverse Lunge Steps (95/65) Tuesday 7/14 "STRENGTH" Every 2:00 x 5 Sets: 5 Bench Press "CONDITIONING" 2 Sets: AMRAP 8 minutes 500m Row -then with remaining time, AMRAP the following: 3 Burpees Over Barbell 5 Thrusters (75/55) 7 C2B Pull-ups REST 3:00 between sets Wednesday 7/

Monday 7/6 "STRENGTH" In 10 minutes: Build to a heavy 3-rep Front Squat "CONDITIONING" 5 Rounds: AMRAP 3 minutes 10 Front Squats (185/125) 10 Box Jumps (24/20) Row for Max Calories REST 3:00 bt/ rounds Tuesday 7/7 "STRENGTH" Push Press 5-5-3-3-1-1 "CONDITIONING" AMRAP 8 minutes 6 Burpees to Plate 6 OH Plate Lunges (45/35) REST 3:00 AMRAP 6 minutes: 10 Push-ups 10 Abmat Sit-ups Wednesday 7/8 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 20 minutes: 30 Squat Cl

Monday 6/29 "STRENGTH" EMOM 6 minutes O: 3 Back Squats E: 100m Row Sprint "CONDITIONING" 500m Row TT REST 5-7 minutes 5 Rounds for Time: 12 Wall Balls (20/14) 9 Toes to Bar Tuesday 6/30 "STRENGTH" 3 Sets: 10 Single Arm Kneeling Landmine Presses REST :30 10 Single Arm KB/DB Bent Over Rows REST 1:30 "CONDITIONING" Benchmark: DT Performance: 5 Rounds for Time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Wednesday 7/1 "CONDITIONING" Teams of 2. Tr

Monday 6/22 "CONDITIONING" 5 Rounds for Time: 500m Row 10 Burpee Box Jumps (24/20) 10 SDHP (95/65) 10 Thrusters (95/65) REST 1:00 b/t rounds Time Cap: 32:00 Tuesday 6/23 "STRENGTH" In 7 minutes, build to a max Strict Press -then perform: EMOM 5 minutes 5 Push Press @ weight above "CONDITIONING" 10 Rounds for Time: 15 Deadlifts (135/95) 15 Push-ups (Time Cap: 15 minutes) Wednesday 6/24 "CONDITIONING" Teams of 2. Trade every 1:00 Minutes 0-10 Max Meter Row Minutes 10-15 REST M

Monday 6/15 "STRENGTH" In 15 minutes: 3 Sets: 10 DB/KB Bent Over Row/Arm REST 1:00 10 Single Arm DB Bench Press/Arm REST 1:00 "CONDITIONING" For Time: 15-12-9-6-3 Power Cleans (135/95) Bar Facing Burpees Tuesday 6/16 "STRENGTH" 3 Sets: 12 Single Leg DB/KB Box Step Ups (Box Height Above Knee) Rest 1:00 between legs "CONDITIONING" Benchmark: Nate Performance: AMRAP 20 minutes 2 Ring Muscle Ups 4 HSPU 8 KBS (70/53) Wednesday 6/17 "STRENGTH" Every 2:00 x 5 Sets: 5 Hang Power Clea

Monday 6/8 "STRENGTH" Ever 2:00 x 5 Sets: 5 Back Squats "CONDITIONING" AMRAP 12 minutes 4:00 Max Clean and Jerks (135/95) 4:00 Max Calorie Row 4:00 Max Burpees Tuesday 6/9 "STRENGTH" EMOM 10 minutes: O: 10 Standing Single Arm Landmine Presses E: 6-10 Ring Rows (Feet on Box) "CONDITIONING" 5 Rounds for Time: 50 Double Unders 10 Push Jerks (185/125) REST 1:00 Wednesday 6/10 "STRENGTH" In 10 minutes, build to a heavy: Power Clean + Hang Squat Clean "CONDITIONING" Teams of 2. Tr

Monday 6/1 "STRENGTH" Build to a moderate in 10 minutes of: 3 TnG Squat Clean + Split Jerk "CONDITIONING" 2 Sets: AMRAP 5 minutes @ 85% 10 Box Jumps w/ Step Down (24/20) 3 Shuttle Runs (d/b = 1) 10 Toes to Bar Rest 2:00 between AMRAPS REST 5:00 1 Set @ 100% AMRAP 5 minutes 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) Calorie Row Tuesday 6/2 "CONDITIONING" 3 Rounds for Time: 15 C2B Pull-ups 250m Row REST 3:00 3 Rounds for Time: 15 HSPU 250m Row REST 3:00 3 Rounds for Time: 5 Bar

Monday 5/25 "CONDITIONING" Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner Edition: Run Together. Split Reps as Needed. Tuesday 5/26 "CONDITIONING" For Max Reps: 4 Minutes: Max Meter Row 4 Minutes: Max Box Step Overs 4 Minutes: Max Kettlebell Swings (53/35) 4 Minutes: Max Meter Row REST 5:00 4 Rounds for Time: 12 Single Arm DB/KB Suitcase Deadlift 2 Single Arm DB/KB Farmer's Carry (d/b = 1) (Switch arms each round) Wednesday 5

Monday 5/18 "STRENGTH" In 10 minutes: Build to a heavy 1-rep DL "CONDITIONING" Benchmark: McGhee AMRAP 30 minutes: 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24/20) Tuesday 5/19 "CONDITIONING" 3 Rounds for Time: 100 Double Unders 10 Shuttle Runs (d/b = 1) 30 C2B Pull-ups REST 5:00 For Time: 100 Abmat Sit-ups Wednesday 5/20 "CONDITIONING" Teams of 2. AMRAP 15 minutes: 15 Wall Balls (20/14) 15 SDHP (75/55) While P1 is rowing 500m, P2 will complete as many rounds as possibl

Monday 5/11 "CONDITIONING" For Time: 10-20-30-40-50 Alt. DB Snatches (53/35) 15 Burpee Box Jump Overs (24/20) (Time Cap: 20 minutes) REST 5:00 Coach's Choice Tuesday 5/12 "CONDITIONING" 5 Sets: AMRAP 3 minutes: 250m Row 9 Goblet Squats (53/35) 9 Toes to Bar 18 Double Unders REST 1:00 REST 5:00 3 Sets: 1:00 Single DB/KB Farmer's Carry (R) REST 1:00 1:00 Single DB/DB/KB Farmer's Carry (L) REST 1:00 Wednesday 5/13 "STRENGTH" EMOM x 10 minutes: 2 Hang Power Cleans "CONDITIONING"

Monday 5/4 "STRENGTH" In 15 minutes: Build to a heavy 1-rep Back Squat "CONDITIONING" 5 Rounds for Time: 500m Row 5 Back Squats (275/185) Tuesday 5/5 "CONDITIONING" For Time: 50 Box Jumps (24/20) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 Good Mornings/RDL (45/35) 50 Wall Balls (20/14) 50 Burpees 50 Double Unders Wednesday 5/6 "CONDITIONING" Teams of 2. AMRAP 10 minutes (Trade Rounds) 12 Calorie Bike 12 Push

Monday 4/27 "STRENGTH" Every 2:00 x 5 Sets: 3 Clean Pulls @ +100% of Clean "CONDITIONING 5 Rounds for Time: 12 Thrusters (115/75) 9 Strict Pull-ups 6 Shuttle Runs (d/b = 1) Tuesday 4/28 "CONDITIONING" Benchmark: The Ghost 6 Rounds of 1:00 per station: Row Calorie Burpee Double Under Rest 1:00 Wednesday 4/29 "CONDITIONING" Teams of 2. Trade every minute. AMRAP 20 minutes: 12 Calorie Bike 12 Back Squats (185/125) 24 Push-ups 24 Box Jumps (24/20) REST 5:00 Coach's Choice Thursda

Monday 4/20 "STRENGTH" In 12 minutes: 12 Shuttle Runs (d/b = 1) - with time remaining: 3RM Front Squat "CONDITIONING 3 Rounds for Time: 21 Box Jump Overs (24/20) 15 C2B Pull-ups 9 Hang Power Cleans (135/95) Tuesday 4/21 "CONDITIONING In 15 minutes complete: 2k Row - with time remaining, AMRAP: 12 Med Ball Walking Lunges (20/14) 24 No Squat Wall Balls (20/14) 12 Burpees Wednesday 4/22 "CONDITIONING Teams of 2. Trade Rounds. AMRAP 20 minutes: 3 Power Cleans (135/95) 6 Push-ups

Monday 4/13 "STRENGTH" In 10 minutes: Heavy Power Clean REST 2:00 Every :30 x 10 Sets: 1 Power Clean @ 75-85% from above "CONDITIONING For Time: 21-15-9 Push Jerk (135/95) Back Squat (135/95) Pull-up Tuesday 4/14 "CONDITIONING 3 Rounds of 1:00 each station: Wall Balls (20/14) Burpees Box Jumps (24/20) Walking Lunges Calorie Row REST REST 5:00 For Time: 100 Abmat Sit-ups Wednesday 4/15 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 10 minutes: 30 Calorie Bike 30 Handstand Push-

Monday 4/6 "STRENGTH" EMOM x 10 minutes: O: 6 Bench Press E: 8 Dbl. KB/DB Bent Over Rows "CONDITIONING" 5 Sets: AMRAP 3 minutes: 7 Burpee Pull-ups 14 Calorie Row 25ft. Single Arm DB/KB Overhead Lunge REST 2:00 *Pick up where you left off each AMRAP Tuesday 4/7 "STRENGTH" In 12 minutes complete: 3 x 10 Back Squats "CONDITIONING" 5 Sets of 1:00 Each Station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (24/20) REST Wednesday 4/8 "CONDITIONING" Teams of 2. Trade

Monday 3/30 "CONDITIONING" 3 Sets: 12 Deadlifts (225/155) 2:00 Max Meter Row REST 2:00 REST 5:00 3 Sets: 6 Front Squats (185/125) 9 Bar Facing Burpees 2:00 Max Box Jump Overs (24/20) REST 2:00 Tuesday 3/31 "CONDITIONING" 4 Sets: AMRAP 3 minutes: 12 Wall Balls (20/14) 15 Abmat Sit-ups 50 Double Unders REST 2:00 "STRENGTH" In 10 minutes, build to a heavy: 5-rep Strict Press Wednesday 4/1 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 25 minutes: 25 Power Cleans (135/95) 50 Push-U

Monday 3/23 "STRENGTH" Every 2:00 x 5 Sets: 5 Push Press *Use the heaviest load each set* "CONDITIONING" AMRAP 20 minutes: 7 Hang Squat Cleans (155/105) 25 Abmat Sit-ups 20 Box Step Overs (24/20) Tuesday 3/24 "CONDITIONING" CrossFit Benchmark Workout: Hope 3 Rounds: 1 min Power Snatch (75/55) 1 min Box Jump (24/20) 1 min Thruster (75/55) 1 min Chest to Bar Pull-up 1 min Rest "CONDITIONING" AMRAP 6 minutes for Quality: 200m Row 10 Walking Lunges 10 Kettlebell Swings (light) We

Monday 3/16 "CONDITIONING" AMRAP 12 minutes: 12 Kettlebell Swings (53/35) 9 Box Jump Overs (24/20) 3 Shuttle Runs (d/b = 1) REST 5:00 AMRAP 12 minutes: 15 Calorie Row 12 Front Squats (95/65) 9 Bar Facing Burpees REST 5:00 AMRAP 12 minutes: 30 Double Unders 12 Push Press (95/65) 9 Burpee Box Jump Overs (24/20) Tuesday 3/17 "PRIMER" 2:00 PVC Warm-up REST 1:00 2:00 T2B Warm-up REST 1:00 For 2:00 5 Wall Balls 2 Kips + 1 T2B 1 Shuttle Run "CONDITIONING" For Time: 27-21-15-9 Wall B

Monday 3/9 "PRIMER" In 8 Minutes 3 min Row - Easy / Moderate Then 2 Rounds for Quality: 8 Glute Bridges 8 BB RDL 8 Banded Good Morning 8 Kip Swing + Hanging Knee Raise "STRENGTH" Part 1: Min-0-10 Work Up to Heavy Deadlift 10-8-6-4-2 Part 2: EMOM6 1 Heavy Deadlift "CONDITIONING" 4 Rounds for Max Reps 2:30 Work / 1 Minute Rest 35 Double Under 10 Toes to Bar 5 Hang Power Cleans (95/65) Restart each AMRAP at Double Unders Tuesday 3/10 "PRIMER" 3 Rounds for Quality: 90 Second Bik