weekly

Week of 2019.05.20 - 2019.05.25

MONDAY

Back squat: 5 x 5 reps at 75% of 1-rep max

4 rounds for time:
25 kettlebell swings
15 ring rows

TUESDAY

For time:
1000-meter row
30 alternating dumbbell snatches
15 burpee box jump-overs
20 alternating dumbbell snatches
10 burpee box jump-overs
10 alternating dumbbell snatches
5 burpee box jump-overs
1-mile run

WEDNESDAY

5 rounds for time:
200-meter run
15 wall ball shots

Rest 3 minutes, then –

5 rounds for time:
200-meter run
10 toes-to-bars

Rest 3 minutes, then –

Every minute on the minute for 7 minutes:
3 wall walks

THURSDAY

Push press: 4 x 4 reps (as heavy as possible)

15-12-9 reps for time:
Devil presses
Chest-to-bar pull-ups
Double-dumbbell front squats (50 lb / 35 lb)

FRIDAY

Every minute on the minute for 10 minutes:
3 hang power snatches

For time:
50 AbMat sit-ups
25 hand-release push-ups
40 AbMat sit-ups
20 hand-release push-ups
30 AbMat sit-ups
15 hand-release push-ups
20 AbMat sit-ups
10 hand-release push-ups
10 AbMat sit-ups
5 hand-release push-ups

SATURDAY

With a 5-minute running clock, complete:
35-calorie row
Max reps of thrusters in remaining time (95 lb / 65 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
30-calorie row
Max reps of hang squat cleans in remaining time (135 lb / 95 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
25-calorie row
Max reps of deadlifts in remaining time (185 lb / 125 lb)

Week of 2019.05.13 - 2019.05.18

MONDAY

Every minute on the minute for 10 minutes: 3 power cleans + 3 shoulder-to-overheads

3 rounds for time:
400-meter run
20 single-dumbbell step-ups (50-lb dumbbell to 24” box; 35-lb dumbbell to 20” box)
20 push-ups

TUESDAY

21-15-9 reps for time:
Row for calories
Front squats (95 lb / 65 lb)

15-12-9 reps for time:
Toes-to-bars
200-meter run

12-9-6 reps for time:
Thrusters
Burpees

WEDNESDAY

5 supersets of:
A1. Bench press, 5 reps (70% of 1-rep max)
A2. Deadlift, 8 reps (70% of 1-rep max)

5 rounds for time:
20 kettlebell swings (53 lb / 35 lb)
50 double-unders

THURSDAY

Back squat:
3 x 5 reps at 70% of 1-rep max
2 x 3 reps at 85% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 wall ball shots
3 pull-ups
10 wall ball shots
6 pull-ups
10 wall ball shots
9 pull-ups
… etc., adding 3 reps to pull-ups each round.

FRIDAY

Every 5 minutes for 5 rounds (25 minutes total):
Row for calories (25 cal / 20 cal)
15 box jumps
10 ring rows
10 ring dips

Tabata – 4 rounds of ring-support hold:
20-second hold, top position
10-second rest
20-second hold, bottom position
10-second rest

SATURDAY

In teams of 3, complete –

3 rounds at 95 lb / 65 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

800-meter run

2 rounds at 135 lb / 95 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

800-meter run

1 round at 185 lb / 125 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

Week of 2019.05.06 - 2019.05.11

MONDAY

4 rounds for total reps:
2 minutes of rowing for calories
2 minutes of single-arm dumbbell deadlifts (1 minute per side)
2 minutes of push presses (65 lb / 45 lb)
2 minutes of box jumps

TUESDAY

3 rounds for time:
400-meter run
20 toes-to-bars
40 air squats

Rest 3 minutes, then …

3 rounds for time:
400-meter run
20 push-ups
20 pull-ups

WEDNESDAY

8 x 1 set every 90 seconds:
1 clean + 2 front squats
You may change load after every 2 sets

With a partner, complete as many reps as possible in 11 minutes of:
150 wall ball shots
50 alternating dumbbell snatches (50 lb / 35 lb)
Max reps burpees to a 6-inch target in remaining time

THURSDAY

5 rounds for time:
200-meter run
10 power cleans (135 lb / 95 lb)
2 rope climbs

Double-kettlebell farmer’s carry: 3 x 100 meters (not for time)

FRIDAY

Strict press: 4 x 6 reps at 75% of 1-rep max

Every minute on the minute for 15 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – handstand push-up, 40 seconds
Minute 3 – plate-overhead walking lunge, 40 seconds

SATURDAY

With a partner, complete 6 rounds for time:
15 deadlifts (225 lb / 155 lb)
30 overhead squats (75 lb / 55 lb)
90 double-unders
Alternate partners after each complete movement

Weighted plank, 3 x 1 minute


Week of 2019.04.29 - 2019.05.04

MONDAY

Press complex: 1 push press + 1 push jerk + 1 split jerk; build to heavy rep of the complex over a minimum of 6 sets

10-9-8-7-6-5-4-3-2-1 reps for time:
Double-dumbbell push presses (50 lb / 35 lb)
Complete 20 double-unders after every round of push-presses

Weighted AbMat sit-ups: 3 x 25 reps

TUESDAY

5 rounds for time:
400-meter run
10 squat cleans (135 lb / 95 lb)
15 burpees

WEDNESDAY

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Rest 3 minutes between rounds

Every minute on the minute for 12 minutes:
Even: Burpee, 10 reps
Odd: Ring dip, 15 reps

THURSDAY

Snatch: 14 x 1 rep every 30 seconds (7 minutes total) at 65-75% of 1-rep max

For time:
80 wall ball shots
60-calorie row
40 wall ball shots
30-calorie row

FRIDAY

For time:
40 handstand push-ups
40 toes-to-bars
750-meter row
30 double-dumbbell box step-overs
50-foot dumbbell overhead walking lunge, left arm
50-foot dumbbell overhead walking lunge, right arm

Time permitting – rope climb practice: accumulate 10 ascents, not for time

SATURDAY

For time:
800-meter run
21 deadlifts (275 lb / 185 lb)
21 box jumps (30” / 24”)
400-meter run
15 deadlifts
15 box jumps
200-meter run
9 deadlifts
9 box jumps

Plank: 2 x 40-second front plank / 40-second left side plank / 40-second right side plank

Week of 2019.04.22 - 2019.04.27

MONDAY

Back squat: 5 x 5 reps of 1 1/4 squats* at 60% of 1-rep max
* Full descent to bottom position, 1/4 ascent, return to bottom position, full ascent

Every 6 minutes for 3 rounds (18 minutes total):
500-meter row
50 double-unders
15 burpees

TUESDAY

4 supersets of:
A1. Double-dumbbell standing press, 10 reps
A2. Double-dumbbell lateral raise, 10 reps

"Helen”
3 rounds for time:
400-meter run
21 kettlebell swings (53 lb / 35 lb)
12 pull-ups

WEDNESDAY

5 rounds for time:
30 wall ball shots
20 alternating dumbbell snatches (50 lb / 35 lb)
15 box jumps (24” / 20”)

Farmer’s walk: 2 x 200m

THURSDAY

4 supersets of:
A1. Bench press, 6 reps
A2. Barbell row, 10 reps

Every minute on the minute for 12 minutes:
Minute 1 – run, 200 meters
Minute 2 – weighted walking lunge, 50 feet
Minute 3 – toes-to-bar, 12 reps

FRIDAY

5 working sets each arm:
7 dumbbell deadlifts
7 dumbbell power cleans
7 dumbbell push presses
Complete all movements on one side before switching to the other side.

As many rounds and reps as possible in 12 minutes of:
5 deadlifts (225 lb / 155 lb)
10 handstand push-ups

SATURDAY

With a partner, complete for time:
1-mile run (together)
100 power snatches (75 lb / 55 lb)
100 thrusters (95 lb / 65 lb)
100-calorie row
100 ring push-ups
100 power cleans (115 lb / 80 lb)

Week of 2019.04.15 - 2019.04.20

MONDAY

Strict press: 8 x 3 reps at 70% of 1-rep max

As many rounds and reps as possible in 16 minutes of:
30 double-unders
15 wall ball shots (20 lb / 14 lb)
30 double-unders
15 kettlebell swings (53 lb / 35 lb)

TUESDAY

Front squat: 5 x 3 reps at 80-85% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
15 toes-to-bars
10 deadlifts (115 lb / 80 lb)
5 power cleans (115 lb / 80 lb)

WEDNESDAY

4 supersets of:
A1. Double-dumbbell bent-over row, 12 reps
A2. Double-dumbbell Romanian deadlift, 12 reps

As many rounds and reps as possible in 20 minutes of:
250-meter row
15 burpees
400-meter run

THURSDAY

10-8-6-4-2 reps in supersets of:
A1. Bench press (as heavy as possible)
A2. Chin-up (supinated-grip pull-up)

Every minute on the minute for 16 minutes:
Minute 1 – double-dumbbell or kettlebell farmer’s walk, 100 feet
Minute 2 – left arm overhead carry, 150 feet
Minute 3 – right arm overhead carry, 150 feet
Minute 4 – dumbbell or kettlebell forward lunge, 12 reps (6 per side; load held any way)

FRIDAY

Every 5 minutes for 6 rounds (30 minutes total):

Rounds 1/3/5 –
Row for distance (300m / 250m)
10 push presses (135 lb / 95 lb)
20 AbMat sit-ups

Rounds 2/4/6 – 
200-meter run
10 handstand push-ups
20 AbMat sit-ups

SATURDAY

With a partner, complete for time:
60-calorie row
60 box jump-overs
60 power snatches (75 lb / 55 lb)
60 thrusters (75 lb / 55 lb)
60 ring rows
60 thrusters,
60 power snatches
60 box jump-overs
60-calorie row
Time cap: 30 minutes

Week of 2019.04.08 - 2019.04.13

MONDAY

5 supersets of:
A1. Close-grip bench press, 8 reps (as heavy as possible)
A2. Barbell Pendlay row, 8 reps

Every minute on the minute for 15 minutes of 40 seconds effort / 20 seconds rest:
Minute 1 – battle rope
Minute 2 – AbMat sit-ups
Minute 3 – push-ups

TUESDAY

Back squat – with a running clock, complete at each interval:
0:00 10 reps at 70% of 1-rep max
3:00 8 reps at 75% of 1-rep max
6:00 6 reps at 80% of 1-rep max
9:00 4 reps at 85% of 1-rep max
12:00 2 reps at 90% of 1-rep max

As many rounds and reps as possible in 15 minutes of:
60 double-unders 
200-meter run
8 push jerks (165 lb / 110 lb)

WEDNESDAY

As many rounds and reps as possible in 20 minutes of:
24 dumbbell overhead lunge steps
24 box jumps
24 toes-to-bars
24-calorie row

THURSDAY

Every 4 minutes for 6 rounds (24 minutes total):
12 alternating dumbbell snatches (50 lb / 35 lb)
12 burpees over dumbbell
12 wall ball shots
100-meter med ball run

Barbell overhead hold: 2 x max effort up to 1 minute cap (135 lb / 95 lb)

FRIDAY

As many rounds and reps as possible in 18 minutes of:
9 power snatches (95 lb / 65 lb)
12 strict handstand push-ups 
9 thrusters (95 lb / 65 lb)
12 strict pull-ups

SATURDAY

4 rounds for time:
15 bar-facing burpees
15 power cleans
400-meter run

Rx loads for power cleans:
Round 1: 95 lb / 65 lb
Round 2: 115 lb / 80 lb
Round 3: 135 lb / 95 lb
Round 4: 155 lb / 105 lb

Week of 2019.04.01 - 2019.04.06

MONDAY

For time –

21-15-9 reps of:
Front squats (95 lb / 65 lb)
Handstand push-ups

15-12-9 reps of:
Hang squat cleans (95 lb / 65 lb)
Toes-to-bars

12-9-6 reps of:
Thrusters (95 lb / 65 lb)
Bar-facing burpees

TUESDAY

Press complex: 3 push presses + 2 push jerks; 5 x 5 reps of the complex

4 rounds, each for time:
400-meter row
400-meter run
Rest 2 minutes between rounds.
Your score is your slowest round.

WEDNESDAY

Back squat: build to a heavy triple

For time:
40 kettlebell swings
20 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
10 pull-ups
10 kettlebell swings
5 pull-ups

THURSDAY

As many rounds and reps as possible in 12 minutes of:
5 alternating dumbbell snatches
10 wall ball shots
10 alternating dumbbell snatches
20 wall ball shots
15 alternating dumbbell snatches
30 wall ball shots
Etc., incrementing snatches by 5 reps and wall ball shots by 10 reps each round.

Rest 3 minutes, then…

As many rounds and reps as possible in 12 minutes of:
400-meter run
16 alternating dumbbell overhead lunges (50 lb / 35 lb, either hand)
10 burpees

FRIDAY

Power clean: 5 x 3 reps (touch-and-go as heavy as possible)

5 rounds for time:
10 devil presses
60 double-unders

SATURDAY

With a partner, complete as many rounds and reps as possible in 20 minutes:
P1 – row for calories
P2 – 1 round of DT
Alternate after each round of DT.

“DT”
12 deadlifts (155 lb / 105 lb)
9 hang power cleans (155 lb / 105 lb)
6 push jerks (155 lb / 105 lb)

Plank: 2 x 45-second front / 45-second left side / 45-second right side planks

Week of 2019.03.25 - 2019.03.30

MONDAY

Snatch complex: 1 hang squat snatch + 1 full snatch + 1 overhead squat; 8 x 1 rep of the complex every 90 seconds

3 rounds for reps:
90-second row for calories
30-second rest
90-second kettlebell swings (53 lb / 35 lb)
30-second rest
90-second AbMat sit-ups
30-second rest

TUESDAY

3 rounds for time:
20 wall ball shots
20 power cleans (135 lb / 95 lb)

Rest 5 minutes, then…

10-8-6-4-2 reps for time:
Double-dumbbell power cleans
Double-dumbbell push presses

WEDNESDAY

5 rounds for time:
400-meter run
15 toes-to-bars
15 hand-release push-ups

THURSDAY

Back squat:
5 reps at 70% of 1-rep max
4 reps at 75% of 1-rep max
3 reps at 80% of 1-rep max
2 reps at 85% of 1-rep max
1 rep at 90% of 1-rep max

3 rounds for time:
50 double-unders
10 chest-to-bar pull-ups
50 double-unders
10 thrusters (135 lb / 95 lb)

FRIDAY

4 supersets of:
A1. Double-dumbbell bench press, 20 reps
A2. Single-arm ring row, 10 reps per side
A3. Overhead weighted AbMat sit-up, 15 reps

Every minute on the minute for 12 minutes:
Even – dumbbell snatches, 10 per side (touch-and-go, not alternating)
Odd – box jump, 12 reps

SATURDAY

Every 4 minutes for 5 rounds (20 minutes total):
9 deadlifts (225 lb / 155 lb)
12 bar-facing burpees
15-calorie row

Cross-grip barbell front rack hold, 2 x max effort up to 1 minute cap (as heavy as possible)

Week of 2019.03.18 - 2019.03.23

MONDAY

Hang power snatch: 8 x 5 reps on the minute (as heavy as possible)

As many rounds and reps as possible in 5 minutes of:
5 deadlifts (185 lb / 125 lb)
5 bar-facing burpees

Rest 3 minutes, then repeat.

TUESDAY

Front squat: 4 x 6 reps at 70% of 1-rep max

With a partner, complete as many rounds and reps as possible in 14 minutes of:
6 thrusters (115 lb / 80 lb)
8 box jumps (24” / 20”)
10 toes-to-bars
Alternate partners after each complete movement.

WEDNESDAY

Push press:
• Find a heavy triple
• 2 x 6-8 reps at 80% of heavy triple load

Every minute on the minute for 16 minutes:
Minute 1 – dumbbell man-maker, 3 reps
Minute 2 – alternating dumbbell lunge, 12 reps (6 per side)
Minute 3 – single-arm dumbbell hang clean and jerk, 10 reps (left side)
Minute 4 – single-arm dumbbell hang clean and jerk, 10 reps (right side)

THURSDAY

4 supersets of:
A1. Alternating dumbbell bench press*, 15 reps per side
A2. Single-dumbbell pullover, 15 reps
* Non-working arm each rep should be locked out in extended position.

3 rounds, each for time:
500-meter row
50 double-unders
15 American-style kettlebell swings
Rest 3 minutes between rounds; your score is your slowest round.

FRIDAY

CrossFit Open Workout 19.5:
To be announced

SATURDAY

As many rounds and reps as possible in 20 minutes of:
60-calorie row
50 alternating dumbbell snatches
40 wall ball shots
30 ring push-ups
20 pull-ups

Ring plank: 3 x 45 seconds