8ea18c5eebfef1555852ab5cef073b20

Sabado 19 Junio

Warm Up
EMOM x 9 MINUTES
MIN 1 – :25 KB Horn Toe Taps + :25 Plank KB Horn Taps
MIN 2 – 10 Glute Bridge-Ups + MAX Tuck Hold in remainder of time
MIN 3 – 5/5 Single Leg GoodMornings + MAX Russian Twists in
remainder of time

Skill
3 SETS FOR QUALITY
1:00 Deadbugs
10/10 Single KB Suitcase Deadlift (Athlete Choice)
:30 Double Under Practice
-Rest As Needed b/t Sets-

BENCHMARK WORKOUT 2.0
«PURPLE COBRA» PARTNER  IN TEAMS OF 2
AMRAP x 16 MINUTES
2 ROUNDS*
30 Double Unders
15 Russian KB Swings
*P1 works on the 2 Rounds while P2 performs Max Sit-Ups. P1 completes a full 2
rounds then switch. Score is total Sit-Up reps.

18 junio 2021
SnoRidge-CrossFit_Split-Jerks

Viernes 19 Junio

AC Met Con

Warm Up
2 ROUNDS
12/10 Cal Row
50 Single Unders
10 Barbell Strict Press w/ :01 Pause OH
Into
2 ROUNDS
12 Alt. Back Rack Elbow Punches
10 Up-Downs
8 Barbell Push Press
6 Tall Jumps w/ :01 Pause in Catch*
*Jump up tall, fully extending the hips, and land in a Quarter-Squat
stance.

Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk

Workout
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk
*Alt. Cal Option: 30-24-15-8

17 junio 2021
cindy

Viernes 18 Junio

AC Strength & Conditioning

Warm Up
AMRAP x 5 MINUTES
5 Lunge-Lunge-Squat
10 Scap Push-ups
10 Scap Pull-ups
5/5 Single Arm Ring Rows
10 PVC Pass Thrus

Skill
Back Squat*
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

BENCHMARK WORKOUT
«CINDY»
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats

17 junio 2021
CA9CF91C-5AD1-4406-8E25-F65EC16F3F24

Jueves 17 Junio

AC Strength & Conditioning

Warm Up
AMRAP x 7 MINUTES
:45 Cal Row
8 Barbell Sumo Deadlift High Pulls
8 Inchworm with the Push-up
8 Slow Paced Air Squats

Skill
EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Hang Power Clean w/ :02 Pause in Catch**
+
1 Front Squat
*Start Light and build to Moderate.
**Pause in the catch should be at or slightly above parallel. Stand
up fully before Front Squat.

Workout
8 ROUNDS FOR TIME
12/10 Cal Row
5 Hang Power Cleans

16 junio 2021
maxresdefault

Jueves 17 Junio

AC Met Con

Warm Up
PLAY A GAME → ROWLING!
On a 6:00 Clock
Can you hit 100m EXACTLY without going over or under? What
about 103m?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.

Workout
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict «Odd» Gymnastic Pull*
MIN 2 – 8/8 Reverse DB Lunges
MIN 3 – :50 Static Hold w/ Weight**
MIN 4 – :50 Static Hold Body Only***

*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold
**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold

16 junio 2021
11A7B421-77E7-46D0-ABF9-B7EE4C184433

Miercoles 17 Junio

AC Strength & Condiitoning

Warm Up
2 ROUNDS
10 Lunges
6 DB Strict Press
6 Up-Downs
10 Deadbugs
Into
2 ROUNDS
10 Step-Ups
6 DB Push Press
6 Burpees
10 Alt. V-Ups

Skill
Push Press*
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Workout
3 ROUNDS FOR TIME
30 Burpees
25 Box Jumps
20 Push Press

15 junio 2021
CAC07959-A955-4B99-9826-34C445881BC5

Miercoles 16 Junio

AC Met Con

Warm Up
On a 6:00 Running Clock
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Shuttle Run in Remaining Time

Skill

5×3
Back Squat*
*Superset each Set with 10 Perfect Hollow Rocks

Workout
FOR TIME*
20-15-10-15-20
Hang Power Clean
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground.
Athlete can rest barbell on shoulders in front or back but may not
rest at the waist.

15 junio 2021
box-jump-over-josh-bridges-1280×720

Martes 15 Junio

AC Met Con

Warm Up
AMRAP x 8 MINUTES
1:00 Row (EZ-Mod)
5 Inch Worms + Push-Up
10 Step Overs
15 Jumping Jacks
20 Shoulders Taps

Workout
AMRAP x 25 MINUTES
30/25 Cal Row
25 Hand Release Push-Ups
25 Box Jump Overs

Finisher
2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)

14 junio 2021
Master-the-Sumo-Deadlift

Martes 15 Junio

AC Strength & Conditioning

Warm Up
EMOM x 6 MINUTES
MIN 1 – :20 Row into Max Barbell Good Mornings *
MIN 2 – 12 Russian KB Swings into Max Deadbugs
* Narrow Stance → Normal Stance → Wide Stance

Skill
Deadlift*
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Workout
EMOM x 12 MINUTES
MIN 1 – 5 Sumo Deadlifts  + :30 Tuck-Up
MIN 2 – 18/16 Cal Row

14 junio 2021
19719076-38AE-4FB5-92F2-A278E911DD93

Lunes 14 Junio

AC Strength & Conditioning

Warm Up
2 ROUNDS
100ft Side Shuffle (50ft down/back)
30 Crossbody Mountain Climbers
15 Shoulder Taps
Into
2 ROUNDS
7/7 SA KB Suitcase Deadlifts
10 KB Around the Worlds
5 Tempo Push-Ups (2121)
Into
2 ROUNDS
100m Run
6 Tempo Push-Ups (2121)
:20 Single Arm KB Suitcase Hold*
*R1 complete on Right Side, R2 complete on Left Side.

Skill
3 SETS*
12 DB Front Raises (Athlete Choice)
12 DB Lateral Raises
12 DB Reverse Flyes
-Rest 1:30 b/t Sets-
*Sets are meant to be light and unbroken. Break as needed b/t
movements.

Workout
EVERY 2:30 FOR 5 SETS*
200m Run
15 Strict Dips**
Max DBL KB Suitcase Hold  in time remaining
-Rest :30 b/t Sets-
*Run & Dips must be completed within 1:30.
**Athletes can use Bench, Box or Rings.

13 junio 2021
Crossfit-guy-chest-to-bar-pull-up-800×419

Lunes 14 Junio

AC Met Con

Warm Up
200m Run
Into
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups

Skill
EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to
work strict skill
**Building to or above workout weight

BENCHMARK WORKOUT
«RIPCORD»
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift
400m Run

13 junio 2021
CFM-Dumbell-Snatch-1024×768

Sabado 12 Junio

Warm Up
2 ROUNDS
100m Run
10 Up-Downs
8 Alt. Step-Ups
6/6 SA DB Sumo Deadlift High Pull
Into
2 ROUNDS
5/5 Moose Antlers
5 Box Jumps w/step down
:30/:30 SA DB Overhead Hold
:45 Tuck Hold

Skill
EMOM x 15 MINUTES
MIN 1 – :45 Ring FLR or Plank
MIN 2 – 12-15 Single Arm DB Bench Press (R)*
MIN 3 – 12-15 Single Arm DB Bench Press (L)
*Weight should remain Moderate.

Partner Workout In Teams Of 2
AMRAP x 15 MINUTES*
5 Up-Down Box Jumps
10 Alt. DB Snatches
15 Sit-Ups
*P1 completes one full round. P2 completes Max Reps of 50m
Shuttle Runs.

11 junio 2021
562951B0-843F-42A8-85DF-5D00E4B2693D

Viernes 11 Junio

AC Strength & Conditioning

Warm Up
2-3 ROUNDS
1:00 Row
5 Med. Ball Squat Cleans
10 Alt. Plank Med. Ball Rolls
Into
1 ROUND
10 Back Squats
:30 Bottom of Squat Hold (with or without weight)
5/5 Moose Antlers
1 ROUND
8 Back Squats
5 Cat/Cows
6 Alt. Scorpions

Skill
Back Squat*
3×5 @ 75%
1×5 @ 85%
1×5 @ 85-90%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

BENCHMARK WORKOUT
«TRIDENT»
AMRAP x 4 MINUTES
Max Wall Balls
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls

10 junio 2021
10689654_566366543496323_1142207271718493372_n

Viernes 11 Junio

AC Met Con

Warm Up
2 ROUNDS
6/6 SA Ring Rows
8 Up-Down Mountain Climbers*
10 Barbell Strict Press
10 Elbow Punches
Into
2 ROUNDS
6 Kip Swings
8 Deadbugs
10 Push Press
*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward
+ Stand.
Skill
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go
unbroken.

Workout
FOR TIME
10 Ring Muscle-Ups
20 Push Press
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

10 junio 2021
Crossfit-Elbow-to-Knee

Jueves 10 Junio

AC Strength & Conditioning

Warm Up
4 SETS
10 Scap Pull-Ups
10 Kip Swings
30 Single Unders
10 Tuck-Ups
10 Burpees

Skill
3-4 SETS ON A 12:00 RUNNING CLOCK
3×2-for-1 Toes 2 Bar
:30 Double Under Practice
3×2-for-1 Pull-Ups
:30 Double Under Practice
-Rest As Needed b/t Sets-

BENCHMARK WORKOUT
«ICARUS»
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees

9 junio 2021
maxresdefault

Jueves 10 Junio

AC Met Con

Warm Up
4 SETS
10 Row Strokes*
10 KB/DB Good Mornings
10 Scap Pull-Ups
:20 DB/KB Overhead Hold
*1st Set = Legs only
2nd Set = Legs + Lean Back (no arm bend yet!)
3rd Set = Legs + Lean Back + Arms (reverse the order to return)
4th Set = Full Row Stroke at speed

Workout
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills
Immediately Into
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.

Partner Finisher In Teams Of 2
FOR TIME
2000m Row*
*Partners alternate every 250m until completion of 2000m.

9 junio 2021
kettlebell-front-squat-bandw

Miercoles 09 Junio

AC Strenght & Conditioning

Warm Up
AMRAP x 7 MINUTES
100m Run @ mod pace
:30 Plank
5 KB Jefferson Curls
5/5 SA Russian KBS

Skill
Deadlift*
3×5 @ 75%
1×5 @ 85%
1×5 @ 85-90%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Workout
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 1:00 DBL KB Front Rack Hold
MIN 3 – 10 Deadlifts

8 junio 2021
1502752096073-BoxJump

Miercoles 09 Junio

AC Met Con

Warm Up
EMOM x 6 MINUTES
MIN 1 – 10 Alt Groiners + Max Wall Sit
MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold

Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Thruster*
*Bar comes from the rack or ground. Thruster or Thruster-Jerk are
both available.

Workout
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster
Burpee Box Jump
*If round of 2/2 is completed, start back at 10/10.

8 junio 2021
3E22BF9D-2EBB-4320-82FE-685020CC6F65

Martes 08 Junio

AC Met Con

Warm Up
2 ROUNDS
:30 Row (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups
2 ROUNDS
:30 Row (Mod-Hard)
5/5 SA Ring Row*
5 Hanging Knee Tucks
*Option to switch to 10 Alt Ring Rows in the 2nd Round

Skill
ON A 12:00 RUNNING CLOCK
Practice J-Technique for Rope Climbs

WORKOUT
FOR TIME*
125/100 Cal Row
*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to
perform 5-7 Strict Pull-Ups instead of Rope Climb.

Finisher
«TABATA»
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers

7 junio 2021
SRCF_DB-Steup-Open

Martes 08 Junio

AC Strength & Conditioning

Warm Up
3 ROUNDS 
10 Jumping Jacks
10 PVC Pass Thrus
10 Lunges
Into
2 ROUNDS
10 Slow Dead Bugs
10 Step Ups
5 Single DB Press
5 Single DB Push Press

Skill
Push Press*
3×5 @ 75%
1×5 @ 85%
1×5 @ 85-90%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Workout
AMRAP x 13 MINUTES
7 Push Press
14 Single DB Step-Ups *
21 V-Ups
*Hold DB Any Way Above Waist.

7 junio 2021
maxresdefault

Lunes 07 Junio

AC Met Con

Warm Up
AMRAP x 8 MINUTES
100m Run
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps
*Start in a squat with hands on the ground, raise their hips like a
Bootstrapper and then walk their hands out to a plank to perform a
Push-Up.

Skill
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press

Workout
5 ROUNDS FOR TIME
12 DB Deadlifts
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After «Odd» Rounds (1, 3, & 5), perform a 400m Run.

6 junio 2021
C692CEDC-8F7D-4715-BA24-ED20B20A7007

Lunes 07 Junio

AC Strength & Conditioning

Warm Up
1:30 EZ Row
Into
3 ROUNDS
10 Elbow Punches
10 Tempo Air Squats (1211)
10 Slow BB Upright Rows
Into
1:30 MOD-HARD Row

Skill
6 SETS*
1 High Hang Power
+
1 Hang Power Clean
+
1 Front Squat
*Start Light-Mod and build to Mod-Heavy.
-Rest As Needed b/t Sets-

Workout

3 SETS
10 Hang Power Cleans
25/20 Cal Row
10 Hang Power Cleans
-Rest 2:30 b/t Sets-

6 junio 2021
2F91CA19-469E-449E-A1D6-8A79C786A447

Sabado 05 Junio

Warm Up
2-3 ROUNDS
100m Run
10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot)
5 Med. Ball Front Squats + 5 Med. Ball Push Press
10 Alt. Box Step-Ups
5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings

Skill
Deadlift*
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Partner Workout In Teams Of 2
3 ROUNDS FOR TIME*
30 Burpees Synchro
60 Wall Balls
40 Box Jumps
20 Deadlifts
*P1 & P2 do burpees together. Other movements are split as needed. P1 works while P2 rests

4 junio 2021
53A95753-CC91-4326-9D09-BB31FBE4815B

Viernes 04 Junio

AC Met Con

Warm Up
3 ROUNDS
30 Crossbody Mountain Climbers
16 DB Alternated Snatch
10 PVC Passthrus
10 Scap Pull-Ups*
5 Burpees
*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6
Bigger Kip Swings + 10 Knees to Chest.

Skill
ON A 15:00 RUNNING CLOCK
Build to a Moderate-Heavy Complex
1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch

Workout
AMRAP x 6 MINUTES
8 Power Snatch
8 Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
4 Power Snatch
8 Toes to Bar

3 junio 2021
hola

Viernes 04 Junio

AC Strength & Conditioning

Warm Up
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1: Single DB Around the World*
MIN 2: Shuttle Run
MIN 3: Scap Push-ups
MIN 4: Shuttle Run
MIN 5: Single DB Arnold Press*
*For the Single DB Around the World & Single DB Arnold Press
switch at the :25 mark.

Skill
Push Press*
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Workout
AMRAP x 15 MINUTES
200 m Run
15 DB Floor Press
15 No Push-Up Renegade Row*
*1 Rep= Left Arm + Right Arm.

3 junio 2021
P1220275

Jueves 03 Junio

AC Met Con

Warm Up
3 SETS
:30 Row(EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
100m Jog
*2 Hands on 1 Ring (hand over hand) and pull towards the chest

Skill

2 Sets- :20 ON/:10 OFF

Hollow Rocks/ Hang/ UV Sit-Ups/ Up Hang

Practice Rope Climb Technique

Workout
EMOM x 20 MINUTES
MIN 1&2 – 3 Rope Climbs + Max Cal Row
MIN 3&4 – 200m Run + Max DB Snatch Alternated (Athlete Choice)

2 junio 2021
4B0F470A-0C9F-414B-B93B-6AB9FB00C36B

Jueves 03 Junio

AC Strength & Conditioning

Warm Up
AMRAP x 8 MINUTES
10 Tempo Air Squats (22X11)
8 Scap Pull-Ups
10 Slow Tuck Ups
8 Kipping Swings
20 Calf Raises

Skill
Back Squat*
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.

Workout
FOR TIME
21-15-9-12-9-6
Front Squats
Toes to Bar

2 junio 2021
479D51F0-0503-4457-A85A-C53DC1208D04

Miercoles 02 Junio

AC Strength & Conditioning

Warm Up
4 SETS (30 ON / 05 OFF)*
MOVT 1 – KB Deadlifts**
MOVT 2 – Single Unders
MOVT 3 – Shoulder Taps
* 1 SET equals all 3 MOVT
** Sets 3/4 Russian KB Swings

Skill
4 SETS FOR QUALITY
8 Broad Jumps
12 Alt. Lateral Box Step-Overs
:45 Double Under Practice
-1:00 Rest b/t Sets-

Workout
5 SETS FOR MAX REPS
1:00 – KB Swings
-Rest :20-
1:00 – Double Unders
-Rest :20-
1:00 – Up-Downs
-Rest :20-

 

1 junio 2021
maxresdefault

Miercoles 02 Junio

AC Met Con

Warm Up
AMRAP x 5 MINUTES
10 Alt Groiners
20 Pike Shoulder Taps
30 Jumping Jacks
Into
AMRAP x 5 MINUTES
10 Single KB Romanian Deadlifts
8 KB Hip Pops*
6/6 Single Arm KB Strict Press
*Use the force from the lower body to pop the KB up and out of the
hip pocket (not a full Russian KBS)

Skill
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-

Workout
3 ROUNDS FOR TIME
12 Push Press
24 Russian KB Swing
36 Walking Lunges

1 junio 2021