WARM UP

3X200M RUN +   2 WALL WALKS + 4 DOWN DOG WALKS

CONDITIONING (TEAMS OF 2)  

  20 MIN AMRAP

-50 WALL BALLS 20/14 LBS

-50 BOX JUMP OVERS  24"/20"

-50 PULL UPS 

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WARM UP

3X 10 WEIGHTED ER PRESS 5/2.5LBS + 30s PIKE STRETCH

ACCESSORY WORK 

 A) 5X6 DB WEIGHTED WINDMILL/SIDE (CHALLENGING WEIGHT), REST 1 MIN

B)   5X8 HALF KNEELING SINGLE ARM DB PRESS/ARM, REST 1 MIN

CONDITIONING (OPEN 19.4 MODIFIED)  

12 MIN CLOCK 

2 RDS   - 6 POWER SNATCH 95/65LBS  + 6 BURPEES OVER BAR

REST 30s 

(GOAL IS HOW MANY RDS CAN YOU COMPLETE W/ REST)  

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WARM UP

6 MINS EASY 

  -20 ALT. ARM/LEG QUADRUPED EXT.

  -10 BENT KNEE SIT UPS

-10 BANDED MONSTER WALK (FORWARD/BACKWARD)  

AEROBIC CONDITIONING 

 8 SETS

-100M D-BALL CARRY 50/20  LBS

-6 POINT LINERS 

 -100M D-BALL CARRY 50/20 LBS

REST 1 MIN

COOL DOWN 

5-8 MINS STRETCHING    (BOX STRETCH, PIKE STRETCH)

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WARM UP

3 SETS

10 PVC PASS THROUGH + 10 PVC OHS 

SKILL/ PRACTICE  

5 MINS SNATCH BALANCE DRILLS/PRACTICE 

-7X3 SNATCH BALANCE, REST 2 MINS 

CONDITIONING 

6 RFT 

-200M RUN 

-12 PULL UPS 

-12 HANG DB SNATCH (6R/6L) 50/35LBS  

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WARM UP

 4 RDS EASY

-50FT BEAR CRAWL 

-10 D-BALL SLAMS 20/10  LBS

AEROBIC CONDITIONING

10 SETS 

-200M RUN 

-10 BURPEES 

REST 30s

COOL DOWN  

  5 MINS EASY ON MACHINE

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WARM UP

3X 10 SCAPULAR PUSH UPS + 30s PIGEON STRETCH/SIDE

ACCESSORY WORK 

A)   4X10 WEIGHTED HIP EXT., REST 1 MIN

B)   4X8-10 RING PUSH UPS, REST 1 MIN

CONDITIONING 

FOR TIME 

-  800M RUN

-30 HANG SQUAT CLEANS 115/75  LBS

-800M RUN 

**RX+ (135/95LBS)  

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WARM UP

 3X10 BARBELL GOOD MORNINGS + 15 HOLLOW ROCKS

STRENGTH 

6X6 BACK RACK REVERSE LUNGES 3R/3L, REST 2 MINS 

CONDITIONING 

 10 MIN AMRAP

-25 KB SWINGS 53/35 LBS

-10   T2B

-8 KB FACING BURPEES

**RX+ (70/53LBS, GHD SIT UPS)   

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WARM UP

 3 RDS EASY

-30 SINGLE JUMPS 

 -20 AIR SQUATS 

-10 PUSH UPS 

AEROBIC CONDITIONING 

 25 MIN EMOM

MIN 1: MAX METERS ROW 

MIN 2: 30s BICYCLE CRUNCHES 

MIN 3: MAX CALS BIKE 

MIN 4: 30s SUPERMAN BACK EXT.  

MIN 5: REST 

COOL DOWN 

  5-8 MINS STRETCHING (SEAL POSE, BENCH STRETCH)

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WARM UP

4X10 DB DEATH MARCH 25/20LBS  + 10 MED BALL CLEAN SQ 20/14LBS

CONDITIONING (TEAMS OF 2)  

-20 DEADLIFTS 135/95  LBS

-10 BAR FACING BURPEES 

-200 DOUBLE UNDERS 

(INCREASE WEIGHT EACH RD: 155/105, 185/130, 225/160, 275/195)

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WARM UP

 3X8 DB WEIGHTED WINDMILL/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE

CORE WORK

   5X30 RING MOUNTAIN CLIMBERS (FEET IN RINGS) + 30-45s RING HOLLOW BODY HOLD

REST 2 MINS 

CONDITIONING  (OPEN 19.3 MODIFIED)

10 MIN AMRAP 

  -10 DB SINGLE ARM OVERHEAD LUNGE 50/35LBS  (5R/5L)

-10 DB WEIGHTED BOX STEP UPS 24"/20" 50/35  LBS

-10 HAND RELEASE PUSH UPS 

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WARM UP

  3 RDS EASY 

-10   SQUAT JUMPS

-6 DOWN DOGS 

 -10 HOLLOW BODY ROCKS

AEROBIC CONDITIONING 

10 SETS 

-20s MAX CAL ASSAULT BIKE SPRINT

 -REST 130s

COOL DOWN 

5-8 MIN STRETCHING (COUCH STRETCH/ PIKE STRETCH)  

  

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WARM UP

SNATCH BARBELL WARM UP

3 SETS - 10 SNATCH DEADLIFT + 8 SNATCH PULL + 6 MUSCLE SNATCH 45/35 LBS

BARBELL WORK 

12 MIN EMOM 

-2   HANG POWER SNATCH

CONDITIONING

6 RFT

-20 BENT KNEE SIT UPS

-15 KB SWINGS 53/35  LBS

-  10/8 CAL ROW/BIKE (ALT. BETWEEN RDS)

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WARM UP

8 MINS EASY

-150M/100M ROW

-20 WALKING LUNGES 

-20 SUPERMAN BACK EXT 

AEROBIC CONDITIONING 

16 MIN AMRAP 

-50 SINGLE UNDERS 

-3X40M SHUTTLE RUN (20M DOWN/BACK)  

-10 UP DOWNS 

   -12 WEIGHTED BOX STEP UPS 20"/18"

COOL DOWN 

5 MINS EASY ON MACHINE 

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WARM UP/SKILL

7 MINS DOUBLE UNDERS PRACTICE

ACCESSORY WORK 

A) 4X 6-8 STRICT T2B (SUB - K2E W/ 3s NEGATIVE), REST 1 MIN

B) 4X 8 SEATED SINGLE ARM ARNOLD PRESS W/ 3s NEGATIVE/ARM, REST 1 MIN

CONDITIONING 

 14 MIN CLOCK

-1000M/800 M ROW

THEN AMRAP REMAINING TIME

-  20 WALL BALLS 20/14LBS

-10 BURPEE BOX JUMPS 24"/20"  

-  40 DOUBLE UNDER

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WARM UP

3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s FRONT RACK BARBELL MOBILITY

STRENGTH 

4X10 FRONT SQUATS, REST 3 MINS

CONDITIONING 

 2 RFT

 -400M RUN 

-30 ALT. DB SNATCH 50  /35LBS

-20 DB GOBLET SQ 50/35  LBS

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WARM UP

 6 MINS EASY

  -30 SINGLES

-  5 DOWN DOG WALKS

-20 BOX STEP UPS 20"/18"

AEROBIC CONDITIONING 

 20 MIN CLOCK

 -200M/150M ROW

-  20 RUSSIAN SEATED TWIST 20/10LBS

-  80FT BEAR CRAWL (40FT DOWN/BACK)

-REST 60s 

COOL DOWN 

5-8 MINS STRETCHING (SEAL POSE/   

  

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WARM UP

3X3 WALL WALKS + 10 BARBELL MUSCLE SNATCH

CONDITIONING (TEAMS OF 3)  

  20 MIN AMRAP

-900M ROW  (WHILE ONE HOLDS BARBELL OVERHEAD)

-30  HANG POWER SNATCH 95/65LBS (WHILE ONE HANGING FROM THE PULL UP BAR) 

-30 SYNCRO BURPEE OVER BOX 24"/20"    

(TWO TEAMMATES WORKING AT ONCE) 

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WARM UP

3X 30s PVC BENCH LAT STRETCH + 30s TRICEP MOBILITY/SIDE

 STRENGTH 

 4X5 TNG PUSH PRESS @ 70-75%, REST 2 MINS

CONDITIONING  (OPEN 19.2)  

12 MIN AMRAP 

-25 T2B 

-50 DOUBLE UNDERS 

-15 CLEAN SQ 135/95  LBS  (REPS DECREASE EACH RD -15-13-11-9-7)

**RX+ (DO IT THE WAY CROSSFIT OPEN PROGRAMMED)

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