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Sun Mon Tue Wed Thu Fri Sat

30

  • 2 RFT: Ring Supports, Legless Rope Climbs, Plank Holds and Handstand Holds
  • Rest Day
  • Intermediate Option: 2 RFT: Box Support Holds, Legless Rope Climbs, Plank Holds and Handstand Holds
  • Beginner Option: 2 RFT: Plank Holds, Ground-to-Standing Rope Climbs, Elbow Plank Holds and Pike Handstand Holds
  • Strength: 4 RF-ME: Bench Press, Alternating Hand Position Chainsaw Rows, Single Arm Planks and Double Kettlebell Glute Bridge Floor Press
  • Conditioning: "Tabata" - Air Squats, Hollow Rocks and Battle Ropes : 8 x 20 secs / 10 secs

Jul | 1

  • Back Squat : 1-1-1-1-1
  • 1: Snatch Push Press : 3-3-2-2-1-1
  • 2: 3 Position Snatch : 1-1-1-1-1
  • 3: Snatch Deadlift : 3x5
  • 4: Front Squat : 8x3 at 70% 1RM
  • Back Squat : 1-1-1-1-1
  • Beginner Option: Back Squat : 5-5-5-5-5
  • "FGB Style" - Burpees and Box Jumps
  • 30-24-18: Dumbbell Squat Snatches and Push-ups

2

  • 3 RFT: Rows and L-Sits
  • Movement Prep: 3 RFQ: Single Arm Dumbbell Strict Press, Banded Lateral Walks, Goblet Squats and Single Arm Dumbbell Hollow Hold Flutter Kicks
  • 1: 2 Strict Press + 3 Push Press : 1-1-1-1-1
  • 2: 3 Position Clean + Jerk : 1-1-1-1-1
  • 3: Clean Pull : 3-3-3
  • Skill Training: FQ: Hollow Holds, Handstand Holds, Superman Holds and Hollow Ring Hangs
  • 3 RFT: Rows and L-Sits
  • Beginner Option: 3 RFT: Rows and Tuck Holds
  • 5 RF-ME: Strict Pull-ups and Ring Support Holds
  • AMRAP 14 mins: Dumbbell Power Cleans, Toes-to-bars and Dumbbell Box Step-ups
  • Strength: Lifting: Back Squats, Double Kettlebell Front Squats and Kettlebell Goblet Squats
  • Conditioning: 7 RFT: Kettlebell Snatches and Chest-to-bar Pull-ups

3

  • Rest Day
  • 1: Snatch Push Press + 3 Pause Overhead Squat : 1-1-1-1-1
  • 2: Lifting: Low Hang Power Snatch + Power Snatches
  • 3: Power Clean + Push Jerk + Behind-the-Neck Jerk : 1-1-1-1-1
  • 4: Box Squat : 5-5-5-5-5
  • Rest Day
  • Loredo
  • FT: 800 m, Dumbbell Push Jerks, 400 m and 3 more
  • Strength: 5 RF-ME: Bench Press, Band Bent Over Rows, Band Bent Over Row Hold and Kettlebell Crush Grip Floor Press
  • Conditioning: FT: Sandbag Turkish Get-ups and Runs

4

  • J.T.
  • Rest Day
  • Skill Training: 10 RFQ: Strict Knees-to-elbows, Skin-the-Cats and Dragon Flags
  • Intermediate Option: FT: Handstand Push-ups, Ring Dips and Push-ups
  • Beginner Option: 21-15-9: Shoulder Press, Bench Dips and Knee Push-ups
  • Strength: Alt EMOM 9 mins: Power Snatches and Double Kettlebell Bully Complexes
  • Conditioning: 3 RFT: Machine Calories, Knees-to-elbows, Toes-to-bars and 3 more

5

  • Joshie
  • Movement Prep: 3 RFQ: Dumbbell Flies, Kettlebell Turkish Get-ups and Ring Support Tuck Holds
  • 1: Muscle Snatch : 3-3-3
  • 2: Muscle Clean : 3-3-3
  • 3: Snatch : 3-3-3-3-3
  • 4: Lifting: Jerk Dip + Jerks
  • 5: Snatch Deadlift : 3x5
  • 6: Tempo Snatch Deadlift : 1-1-1
  • Intermediate Option: 3 RFT: Single Arm Dumbbell Squat Snatches, L Pull-ups and Strict Pull-ups
  • Beginner Strength: 3 RFT: Single Arm Dumbbell Power Snatches, Single Arm Dumbbell Front Squats and Ring Rows
  • AMRAP 10 mins: Double Unders and Toes-to-bars
  • 4x RFT: Chest-to-bar Pull-ups and Dumbbell Deadlifts
  • Conditioning: 10 RFT: Double Kettlebell Front Squats, Farmers Walks, American Kettlebell Swings and Double Unders

6

  • Mr. Joshua
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1-1-1-1-1-1
  • Skill Training 1: L-to-V Sits : 5x3
  • Skill Training 2: Strict Toes-to-bars : 5x3
  • Skill Training 3: Ring Tuck Sits : 5x Max Rep
  • Intermediate Option: 5 RFT: 400 m, Parallel GHD Sit-ups and Deadlifts
  • Beginner Option: 5 RFT: 200 m, AbMat Sit-ups and Deadlifts
  • Row : 1000/500/1000/500 m , rest 2 mins
  • AMRAP 15 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Toes-to-bars
  • Strength: Lifting: Double Kettlebell Strict Press, Double Kettlebell Push Press, Double Dumbbell Strict Press and Strict Pull-ups
  • Conditioning: AMReps 10 mins: Air Bike Calories

7

  • Rest Day
  • Rest Day
  • Rest Day

8

  • Run 5 km TT
  • 3 RFQ: Side Planks, Reverse Planks and Front Planks
  • 1: Snatch Push Press : 3-3-2-2-1-1
  • 2: 2 Position Snatch : 1-1-1-1-1
  • 3: Snatch Deadlift : 4x4
  • 4: Front Squat : 10x3 at 75% 1RM
  • Run 5 km TT
  • 3 RFQ: Side Planks, Reverse Planks and Front Planks
  • Beginner Option: Run 3 km TT
  • Murph
  • AMRAP 12 mins: Box Jumps, Dumbbell Thrusters and Bar Facing Burpees
  • Strength: Back Squat : 20-20, rest 2 mins
  • Conditioning: 4 RFT: Wall Balls, Row Calories and Kettlebell Wall Balls

9

  • CrossFit Total
  • 20 mins FQ: Scale Practice and Stretching
  • Movement Prep: 3 RFQ: L-Seated Barbell Press, Banded Lateral Walks, Goblet Squats and Single Arm Dumbbell Hollow Hold Flutter Kicks
  • 1: Strict Press : 5-5-5
  • 2: Push Press : 3-3-3
  • 3: 2 Position Clean + Jerk : 1-1-1-1-1
  • 4: Clean Pull : 3x3
  • Skill Training: FT: Chin-up Holds, L-Sit Holds, Handstand Holds and Ring Support Holds
  • CrossFit Total
  • 20 mins FQ: Scale Practice and Stretching
  • Beginner Option: Lifting: Back Squats, Shoulder Press and Deadlifts
  • Burpee Box Jump Over : 50 Reps for Time
  • 4 RFT: 800 m, Dumbbell Devil Press and Pull-ups
  • Strength: Double Kettlebell Complex : 1-1-1-1-1-1
  • Conditioning: AMRAP 15 mins: Muscle-ups, Hang Power Cleans, Handstand Walks and Double Unders

10

  • Row 5 km TT
  • L-Sit : 1x 420 secs
  • 1: Snatch Push Press + 2 Pause Overhead Squat : 1-1-1-1-1
  • 2: Lifting: Low Hang Power Snatch + Power Snatches
  • 3: Power Clean + Push Jerk + Behind-the-Neck Jerk : 1-1-1-1-1
  • 4: Box Squat : 5-5-5-10-10
  • Row 5 km TT
  • Intermediate Option: L-Sit : 1x 300 secs
  • Beginner Option: Row 3 km TT
  • Beginner Option: Tuck Hold : 1x 240 secs
  • 3 RFT: Row Calories and Handstand Walks
  • AMReps 5 mins: Dumbbell Man Maker

11

  • Rest Day
  • Rest Day
  • Rest Day
  • Conditioning: FT: Bench Press, Partner Med Ball Twists, Russian Kettlebell Swings and 3 more

12

  • 3 RFT: 400 m, Deadlifts and Pull-ups
  • SLIPS 15 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Movement Prep: 3 RFQ: Chinese Rows, Kettlebell Turkish Get-ups and Ring Support Holds
  • 1: Muscle Snatch : 3-3-2-2-1-1
  • 2: Muscle Clean : 3-3-3-3
  • 3: Snatch Balance : 2-2-2-2-2
  • 4: Lifting: Jerk Dip + Jerks
  • 5: Snatch Deadlift : 4x4
  • 6: Tempo Snatch Deadlift : 3x1
  • Intermediate Option: 3 RFT: 400 m, Deadlifts and Pull-ups
  • SLIPS 15 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Beginner Option: 3 RFT: 200 m, Deadlifts and Ring Rows
  • Run : 6x 200 m, rest 1 min
  • 4 RFT: Dumbbell Snatches and AbMat Sit-ups
  • Conditioning: 5 RFT: Overhead Squats, Box Jumps and Kettlebell Snatches

13

  • 3 RFT: 400 m, Power Cleans and Strict Push-ups
  • SLIPS 15 mins FQ: Scales, L-Sits, Handstands and 2 more
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1-1-1-1
  • Skill Training 1: L-to-V Sits : 5x3
  • Skill Training 2: Strict Toes-to-bars : 5x3
  • Skill Training 3: Ring Tuck Sits : 5x Max Rep
  • Intermediate Option: 3 RFT: 400 m, Power Cleans and Strict Push-ups
  • SLIPS 15 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Beginner Option: 3 RFT: 200 m, Hang Power Cleans and Strict Knee Push-ups
  • The Ghost
  • AMRAP 14 mins: Dumbbell Reverse Lunges, Double Unders, Dumbbell Hang Power Cleans and Burpees

14

  • 3 RFT: 400 m, Thrusters and Inverted Burpees
  • SLIPS 15 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Rest Day
  • Intermediate Option: 3 RFT: 400 m, Thrusters and Inverted Burpees
  • SLIPS 15 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Beginner Option: 3 RFT: 200 m, Thrusters and Inverted Burpees-to-Plank

15

  • Rest Day
  • 1: Lifting: Snatch Push Press + Overhead Squats
  • 2: Snatch High Pull + Snatch : 1-1-1-1-1-1
  • 3: Snatch Deadlift : 4x3
  • 4: Front Squat : 10x3 at 78% 1RM
  • Rest Day
  • 21-15-9: Pull-up Holds, Ring Support Holds and Bottom Push-up Holds
  • 21-15-9: Dumbbell Thrusters and Burpees

16

  • 3 RFT: Rows, Strict Pull-ups, Push-ups and Air Squats
  • Movement Prep: 3 RFQ: L-Seated Single Arm Kettlebell Press, Kettlebell Goblet Drop Lunges and Single Arm Dumbbell Hollow Hold Flutter Kicks
  • 1: Strict Press : 1x1
  • 2: Push Press : 3-3-3
  • 3: Clean Deadlift + Clean + Jerk : 1-1-1-1-1
  • 4: Clean Pull : 3x3
  • Skill Training: FT: Bear Crawls, Backward Bear Crawls, Inch Worms, Crab Walks and Spiderman Crawls
  • Intermediate Option: 3 RFT: Rows, Strict Pull-ups, Push-ups and Air Squats
  • Beginner Option: 3 RFT: Rows, Ring Rows, Knee Push-ups and Air Squats
  • 4 RFT: 400 m and Jumping Air Squats
  • 5 RFT: 200 m and Dumbbell Snatches
  • Conditioning: FT: Box Jumps, Kettlebell Renegade Rows, Double Kettlebell Cleans and 2 more

17

  • 5 RFT: Handstand Holds and Toes-to-bars
  • 1: 2 Snatch Push Press + 3 Overhead Squat : 1-1-1-1-1
  • 2: Lifting: Low Hang Power Snatch + Power Snatches
  • 3: Power Clean + Push Jerk + Behind-the-Neck Jerk : 1-1-1-1-1
  • 4: Back Squat : 2x10 at 65% 1RM
  • Intermediate Option: 5 RFT: Handstand Holds and Toes-to-bars
  • Beginner Option: 5 RFT: Pike Handstand Box Holds and Hanging Knee Raises
  • FT: Parallette Shoot Throughs and Push-ups
  • AMRAP 12 mins: Dumbbell Front Rack Lunges, Dumbbell Renegade Rows and Double Unders
  • Conditioning: Every 3 mins for 9 mins: Thrusters and Burpees

18

  • 5 RFT: Back Squats and Legless Rope Climbs
  • Rest Day
  • Skill Training: Archer Ring Push-ups : 5x Max Rep, rest 1 min
  • Intermediate Option: 5 RFT: Back Squats and Rope Climbs
  • Beginner Option: 5 RFT: Back Squats and Lying-to-Standing Rope Climbs
  • Conditioning: 3 SFT: Rope Climbs, Sled Pushes, Push-ups and 3 more

19

  • Rest Day
  • Movement Prep: 3 RFQ: Superman Dumbbell Y Holds, Kettlebell Side Bends and Hollow Holds
  • 1: Muscle Snatch + Sotts Press : 3-3-3
  • 2: Muscle Clean : 3-3-3-3
  • 3: Snatch Balance : 3-3-2-2-1-1
  • 4: 2 Jerk Dip + Jerk : 1-1-1-1-1
  • 5: Snatch Deadlift : 3x3
  • 6: Tempo Snatch Deadlift : 3x2
  • Rest Day
  • Bradley
  • 10 RFT: Dumbbell Squats and Push-ups
  • 9 RF-ME: Double Unders, Russian Kettlebell Swings and Lunges

20

  • Row 2 km TT
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1-1-1-1
  • Skill Training: 10 RFQ: Shrugs, Dip Shrugs and Bent Over Shrugs
  • Row 2 km TT
  • Beginner Option: Row : 2x 750 km, rest 4 mins
  • 5x RFT: Box Jumps, Crab Walks, Walking Lunges and Bear Crawls
  • "FGB Style" - 1-Arm Bench Support DB Rows, Burpees, 1-Arm Bench Support DB Rows and Standing Broad Jumps
  • Conditioning: 5 RFT: Double Kettlebell Front Squats and Ski Erg Calories

21

  • Clean & Jerk : 1-1-1-1-1
  • SLIPS FQ: Scales, L-Sits, Handstands and 2 more
  • Rest Day
  • Clean & Jerk : 1-1-1-1-1
  • SLIPS FQ: Scales, L-Sits, Handstands and 2 more
  • Beginner Option: Clean & Jerk : 3-3-3-3-3
  • Rest Day

22

  • Chipper: Strict Pull-ups, 400 m, Strict Handstand Push-ups and 8 more
  • AMReps 5 mins: Dumbbell Man Maker

23

  • 5 RFT: Wall Climbs, Toes To Bars and Box Jumps
  • AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

24

  • Barbara
  • 3 RFT: 400 m, Push-ups and Dumbbell Squat Cleans

25

  • Rest Day

26

  • Every 1 min for 10 mins: Burpees
  • 4 RFT: Dumbbell Front Rack Walking Lunges and Burpees

27

  • 4 RFT: Rows and Jumping Air Squats
  • AMRAP 6 mins: Dumbbell Thrusters and Strict Pull-ups

28

  • Rest Day

29

  • Handstand Walk 100 m TT
  • AMRAP 15 mins: Dumbbell Thrusters, Toes-to-bars and Box Jumps

30

  • Run : 3x 10 mins, rest 5 mins
  • 50-40-30-20-10: Double Unders and Dumbbell Snatches

31

  • FT: Air Squats, Double Unders, Air Squats and Double Unders
  • 10x RFT: Dumbbell Push Press and 100 m

Aug | 1

  • Rest Day

2

  • 5x RFT: Burpees, Jumping Air Squats, Walking Lunges and 200 m
  • AMRAP 12 mins: Dumbbell Front Squats and Ring Push-ups

3

  • AMRAP 15 mins: L Sit Holds and Box Jumps
  • 21-15-9: Dumbbell Thrusters and Pull-ups