TABATA

1. Warm Up

• Foam Roll
• CrossFit Warm Up

2. Work Capacity

• Tabata Sledgehammer
• Rest 1 min
• Tabata Burpees
• Rest 1 min
• Tabata Sledghammer
• Rest 1 min
• Tabata Row

TABATA

1. Warm Up

• Foam Roll
• CrossFit Warm Up

2. Work Capacity

• Tabata Sledgehammer
• Rest 1 min
• Tabata Burpees
• Rest 1 min
• Tabata Sledghammer
• Rest 1 min
• Tabata Row

SWIM WOD

1. Warm Up

• Dynamic Warm Up
• Breastroke, 150m

2. Drills

• Plate Push, 3x25m
• 4-6-8 Hypoxic Swim

3. Work Capacity

• 90sec on / 90 sec off x 6

4. Durability

• Tabata Pushups (all out effort)

SWIM WOD

1. Warm Up

• Dynamic Warm Up
• Breastroke, 150m

2. Drills

• Plate Push, 3x25m
• 4-6-8 Hypoxic Swim

3. Work Capacity

• 90sec on / 90 sec off x 6

4. Durability

• Tabata Pushups (all out effort)

BENCH PRESS & "DANNY"

1. Warm Up

• Row 2000m

2. Strength

• Bench Press, 1RM

3. Work Capacity - "DANNY" - AMRAP in 20 min:

• Box Jumps (24"), 30 reps
• Push Press (115#), 15 reps
• Pullups, 30 reps

BENCH PRESS & "DANNY"

1. Warm Up

• Row 2000m

2. Strength

• Bench Press, 1RM

3. Work Capacity - "DANNY" - AMRAP in 20 min:

• Box Jumps (24"), 30 reps
• Push Press (115#), 15 reps
• Pullups, 30 reps

OLYMPIC WEIGHTLIFTING METCON

1. Warm Up

• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• GHR 3x6-10 reps

2. Strength

• Back Squats, 3RM

3. Stamina (3 rounds)

• Speed Ladder
• KB Clean & Press

4. Work Capacity - 21-15-9 reps for time:

• Snatch Pull (135#)
• Muscle Snatch > Overhead Squat (75#)

5. Durability

• Floor Super(wo)man 2x20
• Box Jumps 2x20

OLYMPIC WEIGHTLIFTING METCON

1. Warm Up

• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• GHR 3x6-10 reps

2. Strength

• Back Squats, 3RM

3. Stamina (3 rounds)

• Speed Ladder
• KB Clean & Press

4. Work Capacity - 21-15-9 reps for time:

• Snatch Pull (135#)
• Muscle Snatch > Overhead Squat (75#)

5. Durability

• Floor Super(wo)man 2x20
• Box Jumps 2x20

SWIM WOD

For time:

• 2000m (Side or Free)

SWIM WOD

For time:

• 2000m (Side or Free)

MASHUP MADNESS!

The Paleolithic Solution - Episode 12 - CLICK HERE

1. Warm Up

• Foam Roll

2. Stamina - 3 rounds:

• Jump Rope - 20 Double Unders or 1 Min
• Muscle Ups - 5 reps or 10 Assisted

3. Work Capacity - Alternating Tabata (20:10x4-8sets)

• Thrusters (45#)
• Pullups

Row 250m (#10)

Rest 2 min

• L-Sit
• SDHP (45#)

Row 250m (#10)

Rest 2 min

• Sledgehammer
• MB Clean

Row 250m (#10)

MASHUP MADNESS!

The Paleolithic Solution - Episode 12 - CLICK HERE

1. Warm Up

• Foam Roll

2. Stamina - 3 rounds:

• Jump Rope - 20 Double Unders or 1 Min
• Muscle Ups - 5 reps or 10 Assisted

3. Work Capacity - Alternating Tabata (20:10x4-8sets)

• Thrusters (45#)
• Pullups

Row 250m (#10)

Rest 2 min

• L-Sit
• SDHP (45#)

Row 250m (#10)

Rest 2 min

• Sledgehammer
• MB Clean

Row 250m (#10)

DE BENCH, METCON, & ROW

1. Warm Up

• Foam Roll

2. Strength

• DE Bench - 8x3x50%

3. Stamina

• JM Press 3x10
• Standing Plate Raise 3x10

4. Work Capacity - 50-100 reps for time:

• Burpee Pullups

5. Durability

• Row 2000m

DE BENCH, METCON, & ROW

1. Warm Up

• Foam Roll

2. Strength

• DE Bench - 8x3x50%

3. Stamina

• JM Press 3x10
• Standing Plate Raise 3x10

4. Work Capacity - 50-100 reps for time:

• Burpee Pullups

5. Durability

• Row 2000m

AMRAP 20 MIN

1. Warm Up

• Dynamic Warm Up
• CrossFit Warm Up

2. Work Capacity - AMRAP 20 Min

• Push Jerk, 20 reps
• Tuck Jumps, 40 reps
• SDHP, 20 reps

AMRAP 20 MIN

1. Warm Up

• Dynamic Warm Up
• CrossFit Warm Up

2. Work Capacity - AMRAP 20 Min

• Push Jerk, 20 reps
• Tuck Jumps, 40 reps
• SDHP, 20 reps

OLYMPIC WEIGHTLIFTING

1. Warm Up

• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• Run 800m

2. Strength

• Snatch, 1RM

3. Stamina (5x5 Circuit)

• Hang Power Clean
• Front Squat
• Power Clean
• Front Squat
• Clean

OLYMPIC WEIGHTLIFTING

1. Warm Up

• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• Run 800m

2. Strength

• Snatch, 1RM

3. Stamina (5x5 Circuit)

• Hang Power Clean
• Front Squat
• Power Clean
• Front Squat
• Clean

GOOD MORNINGS & "FRAN"

1. Warm Up

• Foam Roll

2. Strength

• Good Mornings, 3RM

3. Stamina

• GHR, 3x6
• GHD Situps, 3x10
• SLRDL, 3x10

4. Work Capacity - "FRAN"

21-15-9 reps for time:

• Thrusters (95#)
• Pullups

GOOD MORNINGS & "FRAN"

1. Warm Up

• Foam Roll

2. Strength

• Good Mornings, 3RM

3. Stamina

• GHR, 3x6
• GHD Situps, 3x10
• SLRDL, 3x10

4. Work Capacity - "FRAN"

21-15-9 reps for time:

• Thrusters (95#)
• Pullups

SWIM WOD

1. Warm Up

• Side, 200m

2. Drills

• Free > Back Rotations
• Side Balance

3. Work Capacity - 3 rounds for time:

• Freestyle, 100m
• KB Swings (35#), 21 reps
• Pullups, 12 reps

SWIM WOD

1. Warm Up

• Side, 200m

2. Drills

• Free > Back Rotations
• Side Balance

3. Work Capacity - 3 rounds for time:

• Freestyle, 100m
• KB Swings (35#), 21 reps
• Pullups, 12 reps

BALANCE & RKC SNATCH TEST

1. Warm Up

• Foam Roll
• Flexibility
• Run 800m

2. Stamina (3 rounds)

• Lateral Tube Walk, 2x
• 3D SLBL Reach, 10 reps/sd
• 3D SLS w/MP Reach, 10 reps/sd
• Walking Lunge to Balance, 10 reps/sd
• 3D Step Up to Balance w/ DB Curl & Press, 10 reps/sd
• SLRDL, 10 reps/sd

3. Work Capacity - RKC SNATCH TEST

• 100 KB Snatches
• Completed within 5 min

BALANCE & RKC SNATCH TEST

1. Warm Up

• Foam Roll
• Flexibility
• Run 800m

2. Stamina (3 rounds)

• Lateral Tube Walk, 2x
• 3D SLBL Reach, 10 reps/sd
• 3D SLS w/MP Reach, 10 reps/sd
• Walking Lunge to Balance, 10 reps/sd
• 3D Step Up to Balance w/ DB Curl & Press, 10 reps/sd
• SLRDL, 10 reps/sd

3. Work Capacity - RKC SNATCH TEST

• 100 KB Snatches
• Completed within 5 min

OLYMPIC WEIGHTLIFTING

The Paleolithic Solution - Episode 11 - CLICK HERE

1. Warm Up

• Foam Roll
• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Strength

• Clean, 3RM
• Snatch Push Press+Snatch Balance, 5x5

3. Durability

• Tuck Sit or L-Sit, 3x30 sec hold

OLYMPIC WEIGHTLIFTING

The Paleolithic Solution - Episode 11 - CLICK HERE

1. Warm Up

• Foam Roll
• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Strength

• Clean, 3RM
• Snatch Push Press+Snatch Balance, 5x5

3. Durability

• Tuck Sit or L-Sit, 3x30 sec hold

SWIM WOD

1. Warm Up

• Glide 1-2, 4x50m

2. Drills

• Underwater Swim, 4x25m

3. Work Capacity

• 4x400m (side or free)
• 3 min rest interval

SWIM WOD

1. Warm Up

• Glide 1-2, 4x50m

2. Drills

• Underwater Swim, 4x25m

3. Work Capacity

• 4x400m (side or free)
• 3 min rest interval

"MICHAEL"

1. Warm Up

• CFE Run Drills

2. Work Capacity - "MICHAEL"

3 rounds for time:

• Run 800m
• Back Extensions, 50 reps
• Situps, 50 reps

"MICHAEL"

1. Warm Up

• CFE Run Drills

2. Work Capacity - "MICHAEL"

3 rounds for time:

• Run 800m
• Back Extensions, 50 reps
• Situps, 50 reps

"KELLY"

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Bench Press, 1RM

3. Work Capacity - "KELLY"

5 rounds for time:

• Run 400m
• Box Jumps (24"), 30 reps
• Wallball Shots (20#), 30 reps

"KELLY"

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Bench Press, 1RM

3. Work Capacity - "KELLY"

5 rounds for time:

• Run 400m
• Box Jumps (24"), 30 reps
• Wallball Shots (20#), 30 reps

RUN & ROW INTERVALS

1. Warm Up

• Foam Roll
• NASM Dynamic Warm Up

2. Work Capacity - 4 rounds for time:

• Run 400m
• Rest 2 min
• Row 500m
• Rest 2 min

RUN & ROW INTERVALS

1. Warm Up

• Foam Roll
• NASM Dynamic Warm Up

2. Work Capacity - 4 rounds for time:

• Run 400m
• Rest 2 min
• Row 500m
• Rest 2 min

SWIM WOD

1. Warm Up

• Breastroke, 200m

2. Drills

• Freestyle>Back>Free>Turn x 3

3. Work Capacity - 8 rounds for time:

• Side, 50m
• Freestyle, 50m

SWIM WOD

1. Warm Up

• Breastroke, 200m

2. Drills

• Freestyle>Back>Free>Turn x 3

3. Work Capacity - 8 rounds for time:

• Side, 50m
• Freestyle, 50m

"CROSSFIT TOTAL"

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - "CROSSFIT TOTAL"

• Back Squat, 1RM
• Press, 1RM
• Deadlift, 1RM

"CROSSFIT TOTAL"

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - "CROSSFIT TOTAL"

• Back Squat, 1RM
• Press, 1RM
• Deadlift, 1RM

"NANCY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina - Man Makers (3x5)

• Pushup
• Row (R)
• Pushup
• Row (L)
• Squat Clean
• Thruster
• Lunge (R)
• Lunge (L)

3. Work Capacity - "NANCY"

5 rounds for time:

• Run 400m
• Overhead Squats (95#), 15 reps

"NANCY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina - Man Makers (3x5)

• Pushup
• Row (R)
• Pushup
• Row (L)
• Squat Clean
• Thruster
• Lunge (R)
• Lunge (L)

3. Work Capacity - "NANCY"

5 rounds for time:

• Run 400m
• Overhead Squats (95#), 15 reps

SPLIT JERKS & "ANGIE"

The Paleolithic Solution - Episode 10 - CLICK HERE

1. Warm Up

• Foam Roll
• Row 1000m

2. Strength

• Split Jerk 5-5-5-5-5 reps

3. Work Capacity - "ANGIE" - For time:

• Pullups, 100 reps
• Pushups, 100 reps
• Situps, 100 reps
• Squats, 100 reps

4. Durability

• Skin the cats, 3x5

SPLIT JERKS & "ANGIE"

The Paleolithic Solution - Episode 10 - CLICK HERE

1. Warm Up

• Foam Roll
• Row 1000m

2. Strength

• Split Jerk 5-5-5-5-5 reps

3. Work Capacity - "ANGIE" - For time:

• Pullups, 100 reps
• Pushups, 100 reps
• Situps, 100 reps
• Squats, 100 reps

4. Durability

• Skin the cats, 3x5

SWIM WOD

1. Warm Up (Team Rotation)

• Pullups (3x5)
• Pushups (3x10)
• Situps (3x15)
• Squats (3x20)

2. Drills

• Front Support with Opposite Hand Forward Sculling
• Water Polo Drill

3. Work Capacity

• Max distance in 15 min

SWIM WOD

1. Warm Up (Team Rotation)

• Pullups (3x5)
• Pushups (3x10)
• Situps (3x15)
• Squats (3x20)

2. Drills

• Front Support with Opposite Hand Forward Sculling
• Water Polo Drill

3. Work Capacity

• Max distance in 15 min

WEIGHTED PULLUPS & "DIANE"

1. Warm Up

• Foam Roll: Calves, Thoracic Spine, Lats
• Flexibility: Calves, Iron Cross, Adductors, Lats
• Curtis P. (3x5) - Power Clean, Lunge R & L, Press

2. Strength

• Weighted Pullups, 3RM

OR

• Assisted Pullups, 8x2
• Rest 30 sec between sets

3. Stamina (2-3 rounds)

• Pistols, 5 reps R&L
• Side Plank (R), 30 sec - 1 min
• Pistols, 5 reps R&L
• Side Plank, (L), 30 sec - 1 min

4. Work Capacity - "DIANE"

• 21-15-9 reps for time:
• Deadlift (225#)
• HSPU

WEIGHTED PULLUPS & "DIANE"

1. Warm Up

• Foam Roll: Calves, Thoracic Spine, Lats
• Flexibility: Calves, Iron Cross, Adductors, Lats
• Curtis P. (3x5) - Power Clean, Lunge R & L, Press

2. Strength

• Weighted Pullups, 3RM

OR

• Assisted Pullups, 8x2
• Rest 30 sec between sets

3. Stamina (2-3 rounds)

• Pistols, 5 reps R&L
• Side Plank (R), 30 sec - 1 min
• Pistols, 5 reps R&L
• Side Plank, (L), 30 sec - 1 min

4. Work Capacity - "DIANE"

• 21-15-9 reps for time:
• Deadlift (225#)
• HSPU

"TASK PRIORITY FGB"

1. Warm Up - CrossFit Warm Up (2-3 x 10-15)

• Samson Stretch (20-30 sec)
• Overhead Squats
• Situps
• Back Extensions (Floor Cobra)
• Pullups
• Dips

2. Work Capacity - 3 rounds for time:

• Wallball or DB Thruster, 20 reps
• SDHP, 20 reps
• Box Jump, 20 reps
• Push Press, 20 reps
• Row, 20 calories
• Rest 1 min

"TASK PRIORITY FGB"

1. Warm Up - CrossFit Warm Up (2-3 x 10-15)

• Samson Stretch (20-30 sec)
• Overhead Squats
• Situps
• Back Extensions (Floor Cobra)
• Pullups
• Dips

2. Work Capacity - 3 rounds for time:

• Wallball or DB Thruster, 20 reps
• SDHP, 20 reps
• Box Jump, 20 reps
• Push Press, 20 reps
• Row, 20 calories
• Rest 1 min