(Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.


For Time:
32 Thrusters (40/25)
32 Sumo Deadlift High-Pulls 
32 Overhead Squats 
32 Push Jerks 
32 Front Squats 

*3 Burpees at the top of each minute. Start with burpees also.

Time CAP: 18min.



Push Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*Set of 20 DB Russian Twists between sets!  (Left+Right


15min. AMRAP:
2 Devil Press, (Round 1)
1 Round of "Friday"
4 Devil Press, (Round 2)
1 Round of "Friday"
6 Devil Press,  (Round 3)
1 Round of "Friday"
…continue to add 2 Devil Press after every round of "Friday"

"Friday" is 7 Pull-Ups + 10 Wall Ball squat s



35min. to finish...
1000m Row
100 Double Unders
1.6k Run
1.6k Assault Bike

500m Row
50 Double Unders
800m Run
800 M Assault Bike

250m Row
25 Double Unders
400 M Run
400 M Assault Bike

We havent' done just a straight cardio day in forever in CrossFit, so I'm excited to throw this one in there. I tried to make the style a little more fun than just 1 super long distance of each. You may start in any order. Split start times on bike.


Deadlift (Week 2 of 4)Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it's going to a good ab day :)


20min AMRAP:
Min 1: 6 Cal bike
Min2 :6 Toes-To-Bar
Min 2 :6 Front Squats 40/25.

Min 4: rest

(Every other round do Front Rack Lunges)

*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on... Adding 2 reps every round.



5 Rounds For Time:
6 DB Power Cleans 
12 pull-ups*

RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.


For Time:
1.6 k run


For time:
DB Jerks 

BE AWARE of the time caps for each section!


Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*Try a little more than last week

10 Barbell Box Step-Ups 20"
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.


Metcon (AMRAP - Reps)Every 3min. x 5 Rounds:
15/12 Cal Row
15 Wall Balls 20/14
Max American KB Swings 53/35lb.RX+ 70/53lb



Push Press 

Complete few warm up sets, and then:

65% x 5
75% x 5
85% x max reps


10-12 KB Hang High Pulls
*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.
*Go to failure on the last set


8 Rounds For Time:
8 Cal Row
8 Burpees

16 Kb swings


Power Clean

Every 2min. x 10 Rounds:
10/7 Cal Bike/ Row
3 Hang Power Clean (Climbing)

Or... RX+ Style:
3 Rounds of 3 reps
3 Rounds of 2 reps
4 Rounds of singles (trying to max)


10min. AMRAP:

7 Toes-To-Bar
21 Russian KB Swings



Deadlift (Week 1 of 4)

Same style as the squats. Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. 

14 min Amrap

14 DB snatch

14 sit ups

14 burpees


Every 3min. x 10 rounds:
4 Hang Power Snatch (Climbing)
10 Toes-To-Bar
6 Burpees

*4 Hang Snatch on Rounds 1 and 2
*3 Hang Snatch on Rounds 3,4, and 5
*2 Hang Snatch on Rounds 6,7, and 8
*1 Hang Snatch on Rounds 9 and 10

If you have time, 

Emom x 8
1min. of russian twist
1min rest



A)  5, 4, 3, 2, 3, 4, 5 (go down in reps but up in weight)

4sec down, 4 sec pause at bottom, 4 sec up

Immediately into

60 sec wall sit hold, hands above head

Rest 5 mins

B) EMOM x 10

3 deadlifts @ 70%

Remaining time hold plank

C) (teams of 4...8mins

 Max Cal bike



Every 5min. x 6 rounds:
10 Db Power Cleans (C
3 Bench Press (Climbing)
500m Row (90%+ effort)

Try and really smash that row or it's going to feel like a really long rest break. Start at about 70% effort and build. DO NOT start super light.


For Time and Quality:

Strict Pull-Ups
Strict HSPUs

if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.


Front Squat 

After a Few Warm-Ups sets:
40% x 5
50% x 5
60% x 5
*5 second eccentric count on each rep. Have a partner count.


8 Lateral Barbell Squats
*Left + Right = 1 rep
*Be sure to come up to a full stand at the end of each rep


3 Rounds:
1min. of Max Front Rack Lunges 40/25
1min. Rest
1min. of Wall Balls
1min. Rest
1min. of Max Cal Assault Bike
1min. Rest

Serious Leg and Booty Day today. We building cakes out here ;)


30min. Running Clock...

5 Push Jerks (Climbing but unbroken)
10 Chin-ups (underhand grip)
50 Double Unders
Rest 60sec.

Between SetsIf you happen to get to 10 rounds, then stop.

Again, you can climb as much as you want, but it must be unbroken.

RX+ Pulling options:
1.) 10 Strict Chin-UPs
2.) 3-5 Muscle Ups (must be unbroken)

Accessory Work

If you have time, complete this on your own time open gym style:

3 Sets:
1min. of lateral Db raises
1min. of sit-ups
1min. of front Db Raises
1min. of rest

* pick a weight that you get between 12 to 15 reps with


Front Squat (Week 3 of 4)

Few Warm-Ups sets
75% x 5
85% x 3
Shoot for new 1RM (2 tries max)

1min. Of weighted planks plate


18min. AMRAP:
Min 1 8 Cal Bike
Min 2 8 TTB
Min 3 10 Alt. DB Lunges 
 (holding 1 DB vertically)