6:00a Open Gym
7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
__________________

Upper Body (9a)
3 rounds:
No rest between exercises.
8 Dumbbell Incline Press
6 Tempo Pec Deck (:04 ecc)
8 Decline Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 High Row
6 Tempo Rowing Torso (:04 ecc)
8 Low Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Upright Row
6 Tempo Lateral Raise (:04 ecc)
8 Plate Circles (both directions)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Single-Arm Multi-Biceps
10 Single-Arm Multi-Triceps
20 Gripper
(alternate rounds with a partner)
_________________________

Weightlifting (8a)
Snatch
3 Waves:
65% 1×2
70% 1×2
75% 1×2

Clean & Jerk
2 Waves:
65% 2+2
70% 2+2
75% 2+2

Pause Squat (:02 in bottom)
70% 3×3

CrossFit
5 rounds for accumulated time:
L-Sit
(rest 1:00 between rounds)
 
“Christine”
3 rounds for time:
500m Row
12 Deadlift (BW)
21 Box Jump 24/20
______________________________
 
Competitor
(Athletes attending training camp, aerobic work only)
Snatch Push Press + Overhead Squat
At a moderate load:
5+1, 4+1, 3+1, 2+1, 1+1
 
Snatch
3 Waves:
70% 1×1
75% 1×1
80% 1×1
 
For time:
30 Over the Box Jump 24/20
400m Run
20 Back Squat 185/125
30 Russian Kettlebell Swing 70/53
40 Burpee
400m Run
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“Many a genius has been slow of growth. Oaks that flourish for a thousand years do not spring up into beauty like a reed.” 
~George Henry Lewes
Upper Body (8a/9a/5p)
5 rounds:
No rest between exercises.
5 Bench Press
5 Standing Shoulder Press
5 Weighted Dip
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
10 Pullover
10 Front Pulldown
10 Seated Row
(alternate rounds with a partner)
 
At a moderate load:
Side & Front Raise 8-8-8
(8 each way)
 
2 rounds:
10 EZ-Bar Curl
8 Reverse EZ-Bar Curl
AMRAP EZ-Bar Curl
(same bar. no rest)
________________________________
 
Sleds (6p)
10 rounds for load:
30yd Sled Push 135/90
30yd Farmers Walk 70/53
(alternate rounds with a partner)
_______________________________
 
FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
10 Russian Box Step-up (each leg)
8 Bent Over Barbell Row (2s pause against torso)
4 Turkish Sit-ups (each side)
:20 Bike for Max Cals
 
AMRAP 12:00
16 Russian KBS
12 DB Renegade Rows (6/arm)
8 Goblet Squats
4 Strict Pull-ups

________________________________

Weightlifting
Pause Power Snatch (BK)
65% 2×3
70% 3×2

RDL
3×6 -choose weight-

Bulgarian Split Squat
3×8 -choose weight-

Close Grip Bench Press
8-8-8-8 -choose weight-

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“You can’t push the envelope at 10,000 RPM and expect to come out smelling like a rose and feeling like a million bucks on the other side.”
~Stone Cold Steve Austin


 

CrossFit
With a partner for time:
100 Double Under
50 Wall Ball 20/14
25 Chest to Bar Pull-up
80 Double under
40 Wall Ball
20 Chest to Bar Pull-up
60 Double under
30 Wall Ball
15 Chest to Bar Pull-up
40 Double under
20 Wall Ball
10 Chest to Bar Pull-up
20 Double under
10 Wall Ball
5 Chest to Bar Pull-up
(one person works at a time)
______________________
-
Competitor
Clean
70% 2×2
75% 2×1
80% 2×2

Deadlift
Build to a heavy set of 3

For time:
40-30-20
Wall Ball Shot 20/14
Toes to Bar
Single-Arm Dumbbell Snatch (alt arms) 50/35
_____________________
 
Weightlifting
Clean
70% 2×3
75% 3×2

Clean Pull
90% 4×4

Front Squat
65% 1×3
70% 1×3
75% 2×3
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“To truly laugh, you must be able to take your pain, and play with it!”
~Charlie Chaplin

CrossFit
For load:
Push-Press 6-6-6-6
(make consistent increases)

AMRAP 12:00
12 Power Clean 135/95
12 Burpee Over the Bar
12 Shoulder to Overhead 135/95
12 Burpee Over the Bar
_______________________

Competitor
Jerk
70% 2×2
75% 1×1
80% 3×1

For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Bar Muscle-up
*start every 1:00 with 20 double under
(choose reps prior to start. unbroken)

AMRAP 12:00
12 Power Clean 135/95
12 Burpee Over the Bar
12 Shoulder to Overhead 135/95
12 Burpee Over the Bar
_________________________

Aerobic Capacity
2 rounds not for score:
1:00 Row
1:00 Lateral Box Step-over
1:00 Air Runner
1:00 Plank Shoulder Taps
1:00 Rest
(rest/stretch 5:00)

AMRAP 10:00
Row or AirRunner for distance
(rest/stretch 5:00)

1:30 Side Plank Rt  
(rest 1:00)
1:30 Side Plank Lt 
(accumulate as much plank hold as possible in 1:30)

__________________________

Weightlifting
Jerk (from back) + Jerk
70% 2(1+2)
75% 3(1+1)

Power Clean
70% 2×3
75% 3×2

Push Press
70% 4×4

Shoulder Circle
3×12 -choose weight- (both directions)

Shoulder Side to Side
3×12 -choose weight- 

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“The measure of a life, after all, is not its duration, but its donation.” 
~Corrie Ten Boom

 

CrossFit
For load:
Overhead Squat 6-6-6-6
(make consistent increases)

For Time:
400m Run
200m DBall Carry 100/80
200m Sled Push 135/90
200m OH Carry 45/35
200m Farmer Carry 53/35
400m Run
(one person works at a time)

_________________________

Competitor
3 rounds not timed:
500m Row
400m Run
30 Double under

Snatch
70% 2×2
75% 1×1
80% 2×2

AMRAP 5:00
9 Handstand Push-up
6 Burpee
3 Squat Snatch 165/115

Back Squat
70% 1×3
75% 1×3
80% 2×2
______________________

FitEssentials
For load:
16-12-8
Suitcase Deadlift (each arm)
*accumulate 1:00 front leaning rest between each set.

For load:
Superset
7-7-7
Single arm Waiter’s Squat (each arm)
Ring Row (:02 pause against chest)

For time:
500m Row
(rest 1:30)
500m Row
________________________

Weightlifting
Snatch
70% 2×3
75% 3×2

Snatch Pull
90% 4×4

Back Squat
60% 1×6
65% 1×6
70% 1×6
75% 1×6

15-12-9
Back Extension
Incline Sit-up

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“The processes of teaching the child that everything cannot be as he wills it are apt to be painful both to him and to his teacher.” 
~Anne Sullivan

6:00a Open Gym
7:00a Competitor
7:30a Kettlebell 
8:00a Weightlifting

9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
__________________________________

Upper Body
10-8-6-15
No rest between exercises.
Pec Deck
Decline Press
Multi-Triceps
(alternate rounds with a partner)

10-8-6-15
No rest between exercises.
Scap Rolls
Seated Row
Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Lateral Raise
10 Shoulder Circles (each direction) 
10 Rowing Torso
(alternate rounds with a partner)

Rest only long enough to change weight.
6-6-6-6-6-6
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
____________________________________

Weightlifting
Snatch
75% 3×1

Clean & Jerk
75% 3×1

Back Squat
70% 2×4
75% 3×4

 

CrossFit 
Accumulate for time:
1:00 Plank
1:00 L-Sit
1:00 Plank

AMRAP 7:00
7 Deadlift 225/155
11 Thruster 95/65
30 Double under
______________________

Competitor
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1

For time:
15 Overhead Squat 135/95
5 Rope Climb
12 Overhead Squat
4 Rope Climb
9 Overhead Squat
3 Rope Climb

Not timed:
50 Wall Ball Shot
75 Double Under
50’ Handwalk
75 Double Under
50 Cal Row
75 Double Under
50’ Handwalk
75 Double Under

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“The manner in which one endures what must be endured is more important than the thing that must be endured.” 
~Dean Acheson

Upper Body (8a/9a/5p)
4 rounds:
No rest between exercises.
8 Bench Press
8 Standing Shoulder Press
8 Weighted Dip
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8 Pullover
8 Front Pulldown
8 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.

21’s Lateral Raise
(alternate rounds with a partner)

5 rounds:
No rest between exercises.

8 Leaning French Press
8 EZ-Bar Curl
(alternate rounds with a partner)
____________________

Sleds (6p)
4 rouunds:
20yd Sled Push Shuttle 135/90
(rest while partner pushes)
40yd Sled Push Shuttle
(rest while partner pushes)
60yd Sled Push Shuttle
(rest while partner pushes)
15 Russian Kettlebell Swing 70/53
(rest while partner Swings)
120yd Recovery Jog
______________________

FitEssentials (6p)
For load:
Superset
10-8-6
Single-Leg DB Romanian Deadlift (each leg)

Behind the Neck Press

AMRAP 16:00
400m Row
8 Left arm DB Push Press
30m Left-Arm OH Carry
12 Sit-up
8 Right arm DB Push Press
30m Right-Arm OH Carry
12 Sit-up
8 Burpee
________________________

Weightlifting (5p)
Pause Snatch
70% 5×2

Pause Clean + Jerk
70% 5(2+2)

Weighted Walking Lunge
4×10 -choose weight- (10 each leg)

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“Grace has been defined as the outward expression of the inward harmony of the soul.”
~William Hazlitt

CrossFit
AMRAP 2:00
Rope Climb
 
4 rounds for total reps:
AMRAP 4:00
20/15 Calorie Row
20 Pull-ups
20 Burpees
AMRAP Sit-up
(rest 4:00 between AMRAP’s)
________________________
 
Competitor
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
Deadlift
Build to a heavy set of 5
 
AMRAP 3:00
6 Step-up (alt legs) 50/35
6 Burpee Box Jump 24/20
 
(rest 3:00)
 
AMRAP 3:00
6 Thruster 50/35
6 Burpee Box Jump 24/20
 
(rest 3:00)
 
AMRAP 3:00
6 Dumbbell Power Clean 50/35
6 Burpee Box Jump 24/20
_________________________
 
Weightlifting
Snatch
75% 5×2
 
Clean
75% 5×2
 
Front Squat
70% 4×6
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“What is exhilarating in bad taste is the aristocratic pleasure of giving offense.”
~Charles Baudelaire