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 6/8 "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 5/4 "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 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 2/9 "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/