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

Monday 3/2 "PRIMER" 3 Rounds Every Minute on the Minute, Alternating Between O: Rowing E: 5 No Push Up Burpees + 7 BB Shoulder Press "STRENGTH" In 12 minutes, build to a heavy: 1 Strict Press + 3 Jerks (anyway) "CONDITIONING" AMRAP 20 minutes: 1200/1000m Bike 9 Pullups / Ring Rows 12 Burpees 15 Kettlebell Swings (53/35) Partner A Completes Bike Partner B Completes Movements Switch Each Round "FINISHER" 3:00 Minutes Max Rep Partner Seated Medball Russian Twist Tuesday 3/3 "PRI

Monday 2/23 "PRIMER" 4 Rounds 30 Seconds Row 10 Seconds Rest 30 Seconds Burpees 10 Seconds Rest 30 Seconds Power Cleans 10 Second Rest "STRENGTH" EMOM 8 minutes: 2 TnG Power Cleans "CONDITIONING" In 15 minutes: 1000m Row In Time Remaining - As Many Rounds As Possible 15 Abmat Sit-ups 12 Kettlebell Swings (53/35) 9 Box Jumps (24/20) Tuesday 2/24 "PRIMER" 8 Minutes for Quality 10/7 Cal Bike 5 2-Squat Walballs 5 Push-Ups into Down Dog 10 Seated Medball Russian Twists "STRENGTH"

Monday 2/16 "PRIMER" In 6 Minutes/3 Rounds 2 Shuttle Run 5 BB RDL 1R/1L 4 Way Lunge 5 BB Good Morning 5 1 + 1/2 Pushup "STRENGTH" Every 2:00 x 5 Sets: 5 Deadlifts "CONDITIONING" AMRAP 15 minutes: 8 Shuttle Runs (d/b = 1) 12 Abmat Sit-ups 10 Burpees Tuesday 2/17 "PRIMER" 4 Rounds Tabata 20sec Work / 10sec Rest Jump Rope Lateral Box Step Overs Barbell Back Squats Kettlebell Swings "STRENGTH" In 10 minutes, build to a heavy: 3-rep Back Squat "CONDITIONING" 5 Rounds for Time: 10

Monday 2/9 "PRIMER" In 8 Minutes 3 Minute Row (build pace) 2 Rounds: 5 Kip Swings + 5 Scap Pulls 6 Hand Release Pushups 10 Air Squats 10 Single Kettlebell Deadlift "CONDITIONING" 4 Rounds: In 4 Minutes Complete: 2 Sets: 3 Bar Muscle-Ups / 5 Chest to Par Pull-ups 10 Hand Release Push Ups 15 Air Squats In Remaining Time: Max Calorie Row REST 2:00 Between Rounds "FINISHER" 3 Rounds for Quality 15 GHD Sit-ups or Weighted Abmat Sit-ups 10 Heal Elevated Kettlebell Goblet Squats *3

Monday 2/2 "PRIMER" Every Minute on the Minute for 8 Minutes: Odd: 30 Sec Bike + 30 Sec Samson Lunge Steps Even: 30 Sec Box Step Overs + 30 Sec Russian KBS "CONDITIONING" Teams of 2. AMRAP 12 minutes: (Trade Movements) 15 Box Jump Overs (24/20) 15 Kettlebell Swings (53/35) 15 Abmat Sit-Ups REST 3 minutes AMRAP 12 minutes: (Trade Reps) 50 Calorie Bike 10 x 30 Single Unders + 2 Shuttle Runs (d/b = 1) "FINISHER" 3 Rounds 21 Crush Grip Curls 12 Alternating Gorilla Rows Tuesday 2

Monday 1/26 "PRIMER" 6 Minutes Cycling Through: 2 Inchworm + 1 Pushups 5 Scap Pullups / KIP Swings 7 Plate Ground to Overhead 9 Jumping Jacks "STRENGTH" In 12 minutes: Heavy 3-rep Deadlift "CONDITIONING" 8x 20 seconds Work / 10 seconds Rest Complete all 8 sets before moving to the next mvmt. Score is total reps completed for each mvmt. Burpees Over Barbell Deadlifts @ 60% from above Abmat Sit-ups C2B Pull-ups Double Unders "FINISHER" 1600m Bike (Easy) Tuesday 1/27 "PRIMER" 3

Monday 1/19 "PRIMER" EMOM 6 minutes: O: 45sec Row E: 3 Pushup w/ Alt Shoulder Taps   + 5 Hang Power Clean + Front Squat + Press (BB) "STRENGTH" In 12 minutes: Build to a heavy 1-Rep Hang Power Clean & Jerk "CONDITIONING" "The Chief" 5 Sets: AMRAP 3 minutes: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 Minute Between Cycles Repeat for 5 Cycles "FINISHER" 3 Rounds 10 Barbell Roll Outs 10 Weighted Glute Bridges *Same Weight Tuesday 1/20 "PRIMER" As Many Rounds As Possib

Monday 1/12 "PRIMER" 3 Rounds for Quality 200m Row 5 Pushup to Pike w/ 2x Alternating Toe Tap 5 Lateral Step Out Lunge/Lunge/Squat  5 Barbell Bench Press (Build Each Round) "STRENGTH" EMOM for 12 Minutes, Alternate Between: Min 0-1: 5 Bench Press (65-75%) Min 1-2: 8 Bent Over Rear Delt Fly + Front Raise Min 2-3: Rest "CONDITIONING" As Many Rounds as Possible In 10 Minutes 2-2-4-4-6-6-8-8.... Row Calories Burpees Over Rower "FINISHER" 2 Rounds for Quality "21" Barbell Curls 5/

Monday 1/5  "PRIMER" 3 Sets of 20sec work each movement:/ 10 Sec Rest Bike 30 Seconds  PVC Pass Throughs Reverse Samson Lunge Steps Pushup with Shoulder Taps  "STRENGTH" In 15 Minutes Complete: 4 Rounds For Quality 8 Back Rack - Step Back Lunges 8 Pendlay Row 8 Lateral Shoulder Raises "CONDITIONING" Teams of 2: Every Minute on the Minute For 5 Rounds: Min 0-1: Max Cal Bike Min 1-2: American Kettlebell Swings (53/35) Min 2-3: Burpees to Target Min 3-4: Rest *Each Partner Works

Monday 12/29 "PRIMER" 3 Rounds For Quality 250m Row 7 Lunge+Lunge+Squat 3 Inchworms with Alternating Toe Touches "STRENGTH" In 12 Minutes Complete 4 Sets: 10 Barbell Back Rack - Step Back Lunges 10 Barbell Pendlay Row *Use Same Weight For Both, Done As Super Set Rest As Needed "CONDITIONING" Every Minute on the Minute for 4 Rounds Min 0-1: Max Meter Row Min 1-2: Max Rep Hand Release Pushups Min 2-3: Max Rep Box Jump Overs (24/20) Min 3-4:  Rest  "FINISHER" Accumulate 50 Kettl

Monday 12/22 "PRIMER" In 9 Minutes 2000m Bike Then - EMOM Complete  5 Kip Swings  5 BB Front Squats + Press 5 No Pushup Burpees "STRENGTH" In 15 Minutes, Build to a heavy: 3-Rep Thruster "CONDITIONING" "Heavy Fran" 15-12-9 Thrusters (135/95) Chest to Bar Pullups or  "Light Fran" 21-15-9 Thrusters (75/55) Pullups / Ring Rows Tuesday 12/23 "PRIMER" 3 Rounds: 250m Row 7 Kettlebell Swings 7 Wallballs 7 Hanging Knee Raises 7 Box Step Overs "CONDITIONING" 12 Days of Christmas 1 Cle

Monday 12/15 "PRIMER" 8 Minutes For Quality: 2 Gym Laps (Jog) 10 Russian Kettlebell Swings 5/5 Tempo Box Step Downs 3/3 Lateral Lunge Steps "STRENGTH" In 15 Minutes Complete: 5-5-5-5-5 Deadlift "CONDITIONING" 3 Rounds for Time: 500m Row 15 Box Jump Overs (24/20) 12 Deadlifts (225/165) "FINISHER" Accumulate 50 Standing Diagonal Wood Choppers (Plate) or  50 Seated Russian Twists (Plate) *Break Up Any Way Tuesday 12/16 "PRIMER" EMOM 9 minutes alternating between Min 0-1: Bike Ca