Monday 10/5 "WARMUP" 2:00 Bike then: 2 Rds: 8 Push Press 20 Line Hops 8 Push Jerk :20 Squat Hold @ bottom "STRENGTH" In 20:00 Push Jerk 2 x 5 @ 65-70% 2 x 3 @ 75-80% 2 x 1 @ 85-90% Rest 2:00 b/t sets "CONDITIONING" 9:00 AMRAP 6 Burpees 8 HSPU 12 KB Swings (53/35#) "COOLDOWN" Stretching - Coach's Choice Tuesday 10/6 "WARMUP" 5:00 Machine (any) EMOM 4 Scap Pull-Ups 4 Air Squats then: Burgener Clean Warmup "CONDITIONING" 6 Rds for Time: (Cap - 25:00

Monday 9/21 "WARMUP" 6:00 AMRAP 8 PVC Pass-Throughs 8 Air Squats 8 Kip Swings 8 Push-Ups 4 Pull-Ups "STRENGTH/SKILL" Min. 0:00-5:00 Max Unbroken Set of C2B Pull-Ups Rest Remaining Time Min. 5:00-12:00 EMOM 40% of Max UB Set "CONDITIONING" 15:00 AMRAP: 250m Row 10 Ring Dips 6 x 120' Shuttle Runs 20 KB Goblet Squats (53/35#) "ACCESSORY" 2 Sets: :45 Chest-Facing Wall Handstand Hold 15 Hollow Rocks 15 Arch Rocks 10 V-Ups 10 Side Plank Reach-Throughs/side Rest 1:

Monday 9/14 "WARMUP" 2:00 Row/Bike Then: Burgener Snatch Warmup "STRENGTH" In 20:00: Build to Heavy Snatch (Squat or Power) then: 3 x 1 @80% *Rest 2:00 b/t sets "CONDITIONING" 7:00 AMRAP 2-4-6-8-10... KB Snatch (53/35#) Push-Ups "COOLDOWN" 3 Rounds: 1:00 Thread the Needle/side (hold @ bottom) 10 Downward Facing Dog to Cobra transitions Tuesday 9/15 "WARMUP" 3:00 cardio (increase pace each min.) Then: 2 Rounds: 16 (8/8) Barbell Front Rack Stretch 10 (5/5) Ankle Glides 10 EB Fr

Monday 9/7 "WARMUP" Teams of 2. 3 Rds. each: P1 - AMRAP Bike/Row (moderate pace) P2 - 6 EB Clean Pulls, 6 Kip Swings, 6 Push-Ups, 6 Front Squats, 6 Push Press *Switch whenever each partner finishes the push press "CONDITIONING" Teams of 2. For Time: 400m Run 20 Clean and Jerks (155/115#) 400m Run 40 T2B 400m Run 60 Wall Balls (20/14#) 400m Run 40 Ring Dips 400m Run 20 Front Squats (155/115#) 400m Run Tuesday 9/8 "WARMUP" 7:00 AMRAP 10 Good Mornings 8/8 Barbell Front Rack Stre

Monday 8/31 "STRENGTH" In 20 Minutes Build to 2 Rep Max Front Squat "CONDITIONING" For Time: 500m Row 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pullups "FINISHER" 3 Rounds :30 Hollow Hold :30 Side Plank (R) :30 Side Plank (L) Tuesday 9/1 "CONDITIONING" Perform A Tabata of Each Movement 8 x 20 Seconds Work 10 Seconds Rest Per Movement Tabata 1: Russian Kettlebell Swings (53/35) Tabata 2: Double Unders Tabata 3: Weighted Box Step Overs (53/35) (20/16) Tabata 4

Monday 8/24 "CONDITIONING" AMRAP 12 Minutes 3 Power Snatches (95/65) 6 Overhead Squats 9 Bar Facing Burpees "STRENGTH" 5 Sets 5 Tempo Front Squats (33X1) (Pick Load) Tuesday 8/25 "STRENGTH" For Load: 10-8-6-4-2 Bench Press "CONDITIONING" 2 Sets As Many Rounds as Possible in 6 Minutes 20 Abmat Sit-ups 15 Box Jump Overs (24/20) 10 Chest to Bar Pullups / 5 Bar Muscle Ups Rest 3 Minutes Between Sets Wednesday 8/26 "CONDITIONING" Teams of 2 - Trade Reps as Needed As Many Rounds as

Monday 8/17 "STRENGTH" 5-5-3-3-1-1-1 Front Squat "CONDITIONING" 4 Rounds Each For Time: 10 Kettlebell Goblet Walking Lunges (53/35) 10 Pullups 5 Shuttle Runs Rest 2 Minutes "FINISHER" 3 Rounds for Quality 15 R / 15 L Kettlebell Standing Teapots 10 Hanging Knee Raises Tuesday 8/18 "CONDITIONING" As Many Rounds As Possible in 14 Minutes 12 Wallballs (20/14) (10/9') 9 Hang Power Snatches (75/55) 6 Bar Facing Burpees "STRENGTH" 3 Rounds for Quality 10 Alternating Dumbbell Bench P

Monday 8/10 "CONDITIONING" Teams of 2. AMRAP 5 minutes Max Effort Wall Balls Partners switch every 10 reps. Rest 2:00 AMRAP 5 minutes Max Meter Row Partners switch every 250m Rest 2:00 AMRAP 5 minutes Max Effort Burpees Partners switch every 5 reps Rest 2:00 AMRAP 5 minutes Max Meter Row Partners switch every 250m Tuesday 8/11 "CONDITIONING" AMRAP 5 minutes Max Effort Box Jumps Rest 5:00 5 Rounds for Time: 500m Row 21 KBS (53/35) 12 Goblet Squats (53/35) "FINISHER" AMRAP 5 m

Monday 8/3 "STRENGTH" In 12 minutes: Build to a heavy 3-rep Clean and Jerk (anyway) "CONDITIONING" 3 Sets: 3 Clean and Jerks @ 80% from above 2:00 Max Meter Row REST 2:00 REST 5:00 3 Sets: 9 Deadlifts @ weight above 1:00 Max Burpee Pull-ups REST 2:00 Tuesday 8/4 "CONDITIONING" AMRAP 25 minutes: 20 Wall Ball (20/14) 20 SDHP (75/55) 20 Box Jumps (24/20) 20 Push Press (75/55) 20/14 Calorie Row "FINISHER" Coach's Choice Wednesday 8/5 "STRENGTH" Teams of 2. In 12 minutes, find to

Monday 7/27 "STRENGTH" EMOM 10 minutes: O: 8 Strict Press E: 30s Max Meter Bike "CONDITIONING" 4 Rounds for Time: 20 Wall Balls (20/14) 10 Burpee Pull-ups REST :30 between rounds Tuesday 7/28 "STRENGTH" 4 Sets: 5 Back Squats @ 75% REST :15 10 Box Jumps REST 1:30 "CONDITIONING" 5 Rounds for Time: 8 Clean and Jerks (155/105) 250m Row Wednesday 7/29 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 20 minutes: 8 Shuttle Runs 30 SDHP (75/55) 30 Box Jump Overs (24/20) 30 Calorie Bike

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