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28

  • Back Squat : 1-1-1-1-1
  • FQ: Stretching, Plank, L-Sit, Scale and Handstand Descent Practice
  • Back Squat : 1-1-1-1-1
  • FQ: Stretching, Plank, L-Sit, Scale and Handstand Descent Practice
  • Beginner Option: Back Squat : 5-5-5-5-5

29

  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • 1: 3 RFQ: Dumbbell Hang Clean & Jerk + Overhead Lunges, Chin-up + Knee Raises and Single Arm Forearm Planks
  • 2: Tempo Back Squat : 4-4-4-4
  • 3: Back Squat : 1x20
  • 4: Lifting: Snatch Balance + Overhead Squats
  • 5: Snatch High Pull + Snatch + Snatch Deadlift + Snatch : 1-1-1-1-1
  • 6: Snatch : 1-1-1
  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • Beginner Option: AMRAP 12 mins: Ring Rows, Knee Push-ups and Air Squats
  • Hope For Kenya
  • 5 RFT: Dumbbell Deadlifts and Burpees

30

  • Rest Day
  • 1: 2 RFQ: Ring Dip + Knee-ups, Resistance Dead Bugs, Banded Hip Bridges and Crossover Symmetry I-T-Y
  • 2: Push Press : 6-4-2-2-1-1-1-1-1
  • 3: Pause Split Jerk : 1-1-1-1
  • 4: Lifting: Clean Lift Off + Clean + Jerks
  • 5: Deficit Snatch Deadlift : 3-3-3
  • Skill Training 1: Weighted Pull-up : 1 Rep Max
  • Skill Training 2: Weighted Pull-up : 4x4 at 60% 1RM
  • Rest Day
  • Griff
  • AMRAP 15 mins: Sit-ups, Dumbbell Front Rack Lunges and Dumbbell Push Jerks
  • Strength: Lifting: Back Squats and Russian Kettlebell Swings
  • Conditioning: 21-15-9: Chest-to-bar Pull-ups and Air Squats

May | 1

  • Run 5 km TT
  • Row 5 km TT
  • 1: 3 RFQ: Nose-to-Wall Handstand Holds, Dumbbell Overhead + Farmers Carries and Pendlay Rows
  • 2: Muscle Snatch + Barbell Vertical Jump : 3-3-3
  • 3: Pause Snatch : 3-3-2-2-2-1-1-1
  • 4: Lifting: Front Squats and Back Squats
  • 5: Bench Press : 5-3-1-5-3-1-10
  • 6: 7 RFQ: Strict Pull-ups and Jack Knives
  • Run 5 km TT
  • Row 5 km TT
  • Beginner Option: Run 3 km TT
  • Beginner Option: Row 3 km TT
  • "FGB Style" - Double Unders, Burpees and Reverse Lunges
  • 7 RFT: 400 m, Pull-ups, Dumbbell Power Cleans and Dumbbell Front Squats
  • Conditioning: Alt EMOM 20 mins: High Box Jumps, Sled Pushes, Banded Good Mornings and Turkish Get-ups

2

  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • L-Sit : 1x 120 secs
  • Rest Day
  • Skill Training: 5 RFQ: Hollow Rocks, Scissor Toe Touches and Arch Holds
  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • L-Sit : 1x 120 secs
  • Beginner Option: Plank : 1x 180 secs

3

  • 4 RFT: Bench Press, Pull-ups and 400 m
  • 1: 2 RFQ: Kettlebell Front Rack Box Step-ups, Single Leg Box Jumps and Med Ball Rotational Throws
  • 2: Pause Snatch Balance : 3-2-2-2-1-1-1
  • 3: Jerk Dip : 3x3
  • 4: Rack Jerk : 3-2-2-2-1-1-1
  • 5: Deficit Clean Pull : 3-3-3
  • Intermediate Option: 4 RFT: Bench Press, Pull-ups and 400 m
  • Beginner Option: 4 RFT: Bench Press, Ring Rows and 200 m
  • AMReps 5 x 3min: 400 m, Mountain Climbers
  • 3 RFT: Dumbbell Push Press, Dumbbell Lunges, Dumbbell Renegade Rows and 2 more
  • Conditioning: 3 RFT: Kettlebell Snatches, Overhead Squats and Double Unders

4

  • Rest Day
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: 3 RFQ: Wrist Curls and Weighted Hangs
  • Rest Day
  • 21-15-9: Handstand Push-ups and Pull-ups
  • 15-12-9-6-3: Pull-ups, Push-ups and Dumbbell Hang Squat Cleans

5

  • 190505
  • A: Dumbbell Farmers Carry : Max Distance
  • B: FT: Dumbbell Farmers Carry
  • FQ: Handstand Descent Practice
  • Rest Day
  • 190505
  • A: Dumbbell Farmers Carry : Max Distance
  • B: FT: Dumbbell Farmers Carry
  • FQ: Handstand Descent Practice

6

  • 3 RFT: Cleans, Thrusters and Rows
  • 1: 3 RFQ: Single Arm Dumbbell Hang Power Snatches, Single Arm Incline Dumbbell Bench Press and Kettlebell Turkish Get-ups
  • 2: Back Squat : 5-4-3-2-1
  • 3: Snatch Push Press + Snatch Balance : 1-1-1-1-1
  • 4: Snatch : 3-3-3-2-2-2-1-1-1
  • Intermediate Option: 3 RFT: Cleans, Thrusters and Rows
  • Beginner Option: 3 RFT: Power Cleans, Thrusters and Rows
  • Row 5 km TT
  • AMRAP 12 mins: Double Unders, Dumbbell Front Rack Box Step-ups and Dumbbell Push Press

7

  • FT: Legless Rope Climbs and L-Sits
  • Beginner Option: FT: Strict Ring Rows and Tuck Sits
  • 1: 2 RFQ: Double Kettlebell Front Rack Wall Sits, Tall Box Jumps and Crossover Symmetry I-T-Y
  • 2A: Push Press : 6-4-2-2
  • 2B: 3 RFQ: Kettlebell Upside Down Carries
  • 3: Behind-the-Neck Jerk : 3-2-2-1-1-1
  • 4: Clean Deadlift + Clean : 1-1-1-1-1
  • 5: Deficit Snatch Deadlift : 3-3-3
  • Skill Training 1: Muscle-up Negatives : 7x1
  • Skill Training 2: Pull-up Negatives : 7x1
  • Skill Training 3: Ring Dip Negatives : 7x1
  • Intermediate Option: FT: Ground-to-Standing Rope Climbs and L-Sits
  • Tabata Something Else
  • FT: Dumbbell Devil Press and Burpees
  • Strength: Lifting: Back Squats and Double Kettlebell Snatches
  • Conditioning: 21-15-9: Double Kettlebell Front Squats, Ring Dips and Double Unders

8

  • Rest Day
  • 1: 3 RFQ: Single Arm Dumbbell Rows, Dumbbell Flies and Ring Supports
  • 2: Muscle Snatch : 3-3-2-2-1-1
  • 3: Pause Snatch : 3-3-2-2-1-1
  • 4: Lifting: Back Squats and Front Squats
  • Rest Day
  • "Death By" - Run : 10 m + 10 m / 1 min
  • 5 RFT: Dumbbell Hang Power Cleans and Burpee Box Jump Overs
  • Conditioning: AMRAP 15 mins: Double Kettlebell Press, Weighted Pull-ups, Double Kettlebell Push Press and 3 more

9

  • CrossFit Total
  • Rest Day
  • Skill Training 1: Deficit Handstand Push-up Negatives : 7x1
  • Skill Training 2: Handstand Push-up Negatives : 7x1
  • Skill Training 3: Push-up Negatives : 7x1
  • CrossFit Total
  • Beginner Option: Lifting: Back Squats, Shoulder Press and Deadlifts

10

  • 20 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Fran
  • 1: 2 RFQ: Single Leg Box Jumps, Romanian Deadlifts and Med Ball Rotational Throws
  • 2: Pause Position Pull : 2-2-2
  • 3: Pause Snatch Balance : 1-1-1-1-1
  • 4: Power Clean + Push Jerk + Jerk : 1-1-1-1-1
  • 5: Deficit Clean Pull : 3-3-3
  • 20 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Intermediate Option: 21-15-9: Thrusters and Pull-ups
  • Beginner Option: 21-15-9: Thrusters and Ring Rows
  • Burpees : 50 Reps for Time
  • 5 RFT: Dumbbell Snatches and Toes-to-bars
  • Conditioning: 2 RFT: Clean & Jerks, Double Kettlebell Clean & Jerks and Sandbag Clean & Jerks

11

  • Tabata This!
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: FQ: GHD Hollow Holds and Up Downs
  • Tabata This!
  • Beginner Option: "Tabata" - Row Calories, Air Squats, Ring Rows and 2 more : 6 x 20 secs / 10 secs
  • 4 RFT: Walking Lunges and Sit-ups
  • AMRAP 10 mins: Dumbbell men Maker and Double Unders

12

  • Rest Day
  • Rest Day
  • Rest Day

13

  • AFSAP: Handstand Walk
  • 1: 3 RFQ: Tempo Banded Goblet Squats, Parallette Supported Single Arm Dumbbell Rows and Glute Bridge Dumbbell Floor Press
  • 2: Snatch Push Press + Overhead Squat + Snatch Push Press + Snatch Balance : 1-1-1-1-1
  • 3: Snatch Deadlift + High Hang Snatch + Low Hang Snatch + Snatch : 1-1-1
  • 4: Snatch Deadlift + Low Hang Snatch + Snatch : 1-1
  • 5: Snatch : 1-1-1
  • 6: In-the-Hole Front Squat : 3-3-3-3-3
  • 7: Hollow Hold : 4x 30 secs
  • Intermediate Option: AFSAP: Handstand Walk
  • Beginner Option: AFSAP: Bear Crawl
  • Angie
  • 40-30-20-10: Dumbbell Snatches and Box Jumps

14

  • SLIPS 20 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Run 5 km TT
  • Row 5 km TT
  • 1: 3 RFQ: Dumbbell Russian Step-ups, Single Arm Ring Rows and Kettlebell Hold Dead Bugs
  • 2: Push Press : 2-10-10
  • 3: Clean Deadlift + Hang Clean + Front Squat + Clean : 1-1-1-1-1
  • 4: Deficit Clean Deadlift : 4-4-4
  • Skill Training: FQ: GHD Hollow Holds and Up Downs
  • SLIPS 20 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Run 5 km TT
  • Row 5 km TT
  • Beginner Option: Run 3 km TT
  • Beginner Option: Row 3 km TT
  • Run : 3x 800 m, rest 3 mins
  • 10-9-8-7-6-5-4-3-2-1: Pull-ups and Dumbbell Thrusters

15

  • 4 RFT: Single Arm Dumbbell Squat Snatches, Single Arm Dumbbell Rows, Single Arm Dumbbell Push Press and Single Arm Dumbbell Turkish Get-ups
  • 1: 3 RFQ: Kneeling Box Jumps, Single Leg Kettlebell Deadlifts and Single Arm Kettlebell Flutter Kicks
  • 2: Power Snatch : 3-3-3-3-3
  • 3: Power Clean & Push Jerk : 1-1-1-1-1
  • 4: Pause Front Squat + Front Squat : 2-2-2-2-2
  • Intermediate Option: 4 RFT: Single Arm Dumbbell Power Snatches, Single Arm Dumbbell Overhead Squats, Single Arm Dumbbell Rows and 2 more
  • Beginner Option: 4 RFT: Single Arm Dumbbell Hang Power Snatches, Single Arm Dumbbell Front Squats, Single Arm Dumbbell Rows and 2 more
  • AMRAP 12 mins: Burpees and Double Unders
  • AMRAP 14 mins: Dumbbell Push Press, Burpees and Dumbbell Farmers Carries
  • Conditioning: 10-9-8-7-6-5-4-3-2-1: Bench Press, Double Kettlebell Cleans and Strict Pull-ups

16

  • Rest Day
  • Rest Day
  • Skill Training: 8 RFQ: Single Leg Toes-to-bars, Good Mornings and V-ups
  • Rest Day
  • Conditioning: 50-40-30-20-10: Kettlebell Wall Balls, Double Unders and Sit-ups

17

  • SLIPS 20 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Deadlift : 5-3-3-1-1-1
  • 1: 3 RFQ: Wall Sit Dumbbell Strict Press, Banded Pull Aparts and PVC Overhead Squat + Zotts Press
  • 2: Snatch Balance : 3-3-2-2-2-1-1
  • 3: Pause Rack Jerk : 1-1-1-1-1
  • 4: Block Snatch : 3-3-3-3-3
  • 5: Snatch Deadlift : 3x3
  • SLIPS 20 mins FQ: Scales, L-Sits, Handstands and 2 more
  • Deadlift : 5-3-3-1-1-1
  • Beginner Option: Deadlift : 3-3-3-3-3-3
  • Part 1: "Tabata" - Bottom-To-Bottom Air Squats : 8 x 20 secs / 10 secs
  • Part 2: Run 1 mi TT
  • 8 RFT: 200 m and Dumbbell men Maker
  • Conditioning: 3 RFT: Hang Power Snatches, Double Kettlebell Man Maker, Bar Muscle-ups and 4 more

18

  • 3 RFT: Legless Rope Climbs and Wall Balls
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x3
  • Skill Training: FQ: L-Sit Leg Lifts, Ring Is and Strict Knees-to-elbows
  • Intermediate Option: 3 RFT: Legless Rope Climbs, Rope Climbs and Wall Balls
  • Beginner Option: 3 RFT: Ground-to-Standing Rope Climbs and Wall Balls
  • 4 RFT: Wall Walks, Strict Pull-ups and Mountain Climbers
  • 3 RFT: Air Squats, Chest-to-bar Pull-ups and Dumbbell Hang Power Cleans
  • Conditioning: Every 2 mins for 20 mins: Deadlifts and Sandbag Turkish Get-ups

19

  • AMRAP 20 mins: Strict L Pull-ups, Ring Dips and Single Leg Squats
  • Rest Day
  • Intermediate Option: AMRAP 20 mins: Strict L Pull-ups, Ring Dips and Single Leg Squats
  • Beginner Option: AMRAP 15 mins: Strict Ring Rows, Push-ups and Single Leg Box Squats

20

  • Rest Day
  • 1: 3 RFQ: Tempo Banded Goblet Squats, Parallette Supported Single Arm Dumbbell Rows and Glute Bridge Dumbbell Floor Press
  • 2: Snatch Push Press + Overhead Squat + Snatch Push Press + Overhead Squat : 1-1-1
  • 3: Snatch Balance : 1x1
  • 4: Snatch Deadlift + Hang Snatch + Snatch : 1-1-1
  • 5: Snatch Deadlift + Snatch : 1-1
  • 6: Snatch : 1-1
  • 7: In-the-Hole Front Squat + Pause Front Squat + Front Squat : 1-1-1-1-1
  • 8: Hollow Hold : 5x 30 secs
  • Rest Day
  • Jerry
  • 3 RFT: 400 m, Dumbbell Push Press and Toes-to-bars

21

  • Alt EMOM 15 mins: Plank Holds, Broad Jumps and Bench Dips
  • AMRAP 12 mins: Dumbbell Hang Power Cleans, Dumbbell Box Step-ups and Dumbbell Farmers Carries

22

  • AMRAP 20 mins: Box Jumps, Toes-to-bars and Pull-ups
  • "Tabata" - Dumbbell Deadlifts, Ring Rows and Dumbbell Thrusters : 8 x 20 secs / 10 secs

23

24

  • 5x AMRAP 3 mins: 50 m, Push-ups and Air Squats
  • 10-8-6-4-2: 200 m, Pull-ups and Dumbbell Devil Press

25

  • FT: Rows, Double Unders and Burpees
  • 21-15-9: Burpee Over Dumbbells and Dumbbell Front Squats

26

27

  • FT: Walking Lunges, Pull-ups and AbMat Sit-ups
  • 5 RFT: Dumbbell Snatches and Toes-to-bars

28

  • 3 RFT: Rows, Burpees and 400 m
  • AMRAP 14 mins: Dumbbell Box Step-ups, Dumbbell Renegade Rows, Dumbbell Farmers Carries and 2 more

29

  • FT: Jumping Air Squats and Hand Release Push-ups
  • 3 RFT: Dumbbell Squat Clean Thrusters and Double Unders

30

31

  • "Tabata" - Row Calories : 8 x 20 secs / 10 secs
  • AMRAP 12 mins: Dumbbell Deadlifts, Push-ups and Toes-to-bars

Jun | 1

  • Chipper: 400 m, Box Jumps, Jumping Pull-ups and 7 more
  • 15-12-9-6-3: Single Dumbbell Overhead Squats and Burpee Box Jumps