MONDAY:
5X:
5 Hang Power Cleans (155/105)
12 Step-Down Box Jumps (24/20)
20 Ball/Plate Slams

TUESDAY:
A.) 5X:
Every 2 min perform 3 Back Squats progressively getting heavier

B.) 10min AMRAP:
10 Toes-to-Bar
15 Wallballs

WEDNESDAY:
A.) EMOTM for 10min:
Perform 2-3 Handstand Push-up progressions

B.) 4X:
3min AMRAP:
Row 500/400m
10 Hand Release Push-ups
Max Double Unders
-Rest 2min-
*Score is total Double Unders*

THURSDAY:
CrossFit Games Open Workout 12.1
7min AMRAP:
Burpees

FRIDAY:
A.) Deadlift:
3-3-3-3 warm-up to WOD weight

B.) 15min AMRAP:
5 Strict Chin-ups
10 Anchored Sit-ups
15 KB Swings (55/35)
*Every 3min perform 3 Deadlifts (225/155)

MONDAY:
A.) 5 sets every 2 min:
1 Press, 1 Push Press, 1 Push Jerk
*Go heavier each time, but not to failure*

B.)5X:
30 sec work/30 sec rest:
Box Jumps (24/20)
KB Swings (55/35)
3-5 Chest-to-Bar Pullups, then Toes-to-Bar
*Score is lowest reps/round over the 5

TUESDAY:
4X:
With a partner, row 2 min. Rest while partner rows
*Score is total meters rowed*

WEDNESDAY:
A.) 5 sets every 3 min:
3 Overhead Squats with a 2 second pause at the bottom

B.) 3X:
7 Front Squats (145/100)
21 Ball Slams

C.) 3X:
30 sec “Deadbugs” right/left/rest

THURSDAY:
5X:
3 Deadlifts
7 Pullups
15 KB Swings (55/35)
-rest 2.5 min-
*Attempt to add weight to DL each time*
*Score is total time and eaviest weight on DL*

Friday:
6X:
30 sec work/30 sec rest:
Double Unders
Row for Calories
Burpees
Row for Calories
*Score is lowest reps/round over the 6*

MONDAY:
A.) 5 sets for 90 seconds
2 Power Cleans + 1 Hang Squat Clean

B.) 15 minute AMRAP
9 Unbroken Deadlifts (155/105)
12 Hand-Release Push ups
15 Unbroken Box Jumps (24/20)
*If you break, you start over at 1*

TUESDAY:
5X:
2 minute AMRAP
5 KB Swings (55/35)
7 Wallballs (20/14)
1 Pull-up, 2, 3, 4…
-Rest 1 minute and start at the beginning-
*1st time through is 5,7,1 2nd time 5,7,2 3rd time 5,7,3 and so on*

WEDNESDAY:
3X for total Turkish Getups:
1 min DB Renegade Row (35/25)
1 min Abmat Situps
1 min TGU
1 min rest

THURSDAY:
A.) Push Press + Front Squat
5+5, 3+3, 1+1 Progressive sets

B.) For Time:
12-9-6
Push Press (135/95)
Box Jumps (24/20)

-Immediately followed by-

12-9-6
Front Squats (135/95)
Toes-to-Bar

FRIDAY:
2X:
3 min KB Swings (55/35)
*5 Burpee Box Jumps (24/20) on the minute*
-rest 2 1/2 min-
5 min Row for Cals
*5 Power Pulls on the minute*
-rest 2 1/2 min-

Monday:
20 min AMRAP:
10 Wallballs (20/14)
12 Burpees
15 Double Unders

Tuesday:
A.) Deadlift 5RM

B.) For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Chest-to-Bar Pullups

Wednesday:
5X:
45 sec on, 15 sec rest of…
Split-Stance Press (75/55)
Row(Calories)
DB Renegade Rows (35/25)

*Score is total reps/cal*

Thursday:
9 min AMRAP:
3 Toes-to-Bar
3 Ball Slams
3 Box Jumps (24/20)
6,6,6
9,9,9
*Goes as high as you can in 9 min*

Friday:
With a Partner…
14X
150m Row
12 KB Swings (55/35)
12 KB Goblet Squats

*Partner A completes a round, then Partner B until each has done 7 rounds*

Monday:
9X:
9 Hand Release Push-ups
18 Double Unders
9 KB Swings (55/35)

*EMOTM Power Clean 185/115*

Tuesday:
A.) 2 Squat Snatches EMOTM for 12 minutes

B.) 10-8-6-4-2
120-foot Sprints
Toes-to-Bar

Wednesday:
A.) Landmine Twists:
4X8 each side, rest 90 seconds between sets

B.) With Partner, 15 minute AMRAP of:
300m Row
Max Wallballs (20/14)

*While 1 person is rowing, other is doing wallballs. Running total on wallballs is the score for the WOD

Thursday:
A.) Push Press 3RM

B.) 5X:
2 minute AMRAP of:
3 Push Press (75% of 3RM)
5 Air Squats
7 Box Jumps (24/20)
-Rest 1 minute-

Friday:
A.) 21-15-9
Chest-to-Bar Pull-ups
KB Swings (55/35)

B.) Tabata Row

C.) Midline Stability

Monday:
For Time:
50 Box Jumps
50 Renegade Rows (35/25)
50 KB Swings (55/35)
50 Situps
50 DB Sq Cleans (35/25)
750 M Row

Tuesday:
A) Front Squat 1-1-1-1-1-1-1
B) 3x:
“Broken Grace”
10 Clean and Jerks (135/95)
-rest 45 sec-

Wednesday:
A.) 15 min of open skill work on:
Overhead Squats
Double Unders
Pull-ups

B.) 6X:
30 sec. Pull-ups
-10 sec. rest-
30 sec. Burpees
-20 sec. rest-

*Score is total reps*

Thursday:
Buy In = 500m Row

10 min AMRAP:
15 KB Swings(55/35)
15 SDLHP(75/55)
15 Box Jumps(20″)

Buy Out = 500m Row

Friday:
For Time:
100 Double Unders
50 Ball Slams
2 Rounds of “DT” (165/110)
50 Ball Slams
100 Double Unders

Monday:
20 Reps:
* Snatch DL (95/65)
Box Jumps (24/20)
KB swings (55/35)
*Hang Muscle Snatch (95/65)
Box Jumps
KB Swings
*OHS (95/65)
Box Jumps
KB swings

*5 Burpee penalty after time for each break during barbell movements

Tuesday:
Tabata:
Ball Slams
Pushups
Row for Calories

Wednesday:
A.) Weighted Step-up 4X8 each leg
-rest 2 min between sets-

B,) 6X:
45 sec. Rotational Ball Slams
-15 sec rest-
45 sec 1-arm DB Standing Lunge
-15 sec rest-

Thursday:
A) Split Jerk 1-1-1-1-1-1-1

B) 3x:
10 Deadlifts (275/185)
50 Double Unders

Friday:
3x:
30 Hang Power cleans (95/65)
30 Burpees
30 Knees-to-elbows

Monday:
2x For Time:
15 Cal Row
20 Wallball (20/14)
15 Toes-to-Bar
20 Box Jumps
15 SDHP (115/75)
20 Burpees
10 Shoulder-to-Overhead (135/95)
-rest 90 sec. b/w rounds-

Tuesday:
“Helen”
3x:
21 KB Swings (55/35)
12 Pullups (Ring Pulls)
400 m. run/row

Wednesday:
A.) 15 Minutes Choice of Skill Practice:
Squat Clean
Pistol Squat
Double Under
Muscle Up

B.) AMRAP 15:
3 Supine Ring Pulls
5 Clapping Push-ups
100-ft Walking Lunge

Thursday:
A) Back Squat 3-3-3-3-3 (progressive sets)

B) 3x:
750 m row
12 OHS (115/75)

Friday:
7x:
15 DB Ground-to-Overhead
30 Double Unders

Monday:
A) Strength
On the minute, 12 Minutes:
1 Power Clean (progress to ~1RM)
-or-
2 Power Cleans (70-75%) + 7 Ball Slams

B) Courtesy of CF Football
“The 4th Quarter is Ours”
5x:
20-yd Bear Crawl (10 yds there/10 yds back)
5 Deadlifts (245/165)
10 Burpees

Tuesday:
500 M Row

AMRAP 10:
15 Air Squats
15 Double Unders

500 M Row

Wednesday:
AMRAP 20:
100-ft One Arm Farmer Walk Right (55/35)
10 KB Swings (55/35)
100-ft One Arm Farmer Walk Left (55/35)
10 KB Swings (55/35)

Thursday:
A) “Lynne-ish”
5x, max reps:
30 seconds Press (95/65)
30 seconds Pullups
-rest 30-

B) Every 30 Seconds:
Sprint 1 Mat Length, then 2, then 3, adding 1 mat length until you cannot finish the sprints within 30 seconds.

Friday:
A) Strength
Every 2 minutes, 10 Minutes:
1 Back Squat (progress to ~1RM)
-or-
2 Back Squats (70-75%) + 3 Box Jumps (30/24)

B) “Black Lung”
21-15-9:
Box Jump
Burpee
Ball Slam

C) Coaches Choice Finisher

Monday:
A) Every 90 seconds for 5 working sets, Deadlift:
2-2-2-2-2
(After warmup sets of 5-5-3-2, set the clock and add weight each of the 5 sets to a heavy double; these may be touch-&-go)

B) AMRAP 15:
50- ft. Walking Lunge
10 Ball Slams/ Plate Slams
15 Double Unders

Tuesday:
A) 3x:
Max Reps strict Pullups
Max Reps Push-ups
500m row
-rest 45 sec.-

Wednesday:
“12 Days of Christmas”
1-Press (45/35)
2-Front Squats (same)
3-Thrusters (same)
4-Hang Power Cleans (same)
5-Barbell Bent Row (Same)
6-Barbell Good Mornings (Same)
7-Lateral Bar Jumps
8-Knees-to-elbows
9-Burpees
10-Air Squats
11- Situps
12- Split-squat Jumps

Thursday:
A) OHS-24 Total reps in 12 minutes, choose:
12X2 (On the minute)
8×3 (progressive)
4×6 (every 3 minutes, sets across)
2×12 (goal being bodyweight)

B) 5x:
300 yard shuttle run
12 SDHP (95/65)

Friday:
AMRAP 20:
6 Pullups
9 Box Jumps
12 KB Swings