WOD

L1 Conditioning:

Partner AMRAP 25 Minutes:
12 Muscle Clean & Push Press
24 Wt Suitcase Lunges
20 Ball Slams
Run 300 Meters

Notes: partition reps evenly, both partners run

L2 Conditioning:

“El Jefe '23”
Partner AMRAP 25 Minutes:
12 Power Clean & Jerks
24 2KB Rack Lunges
20 Toes 2 Bar
Run 300 Meters

Notes: partition reps evenly, both partners run

Rx+: M ≥ 155#/60# | F ≥ 103#/40# // Rx: M - 135#/60# | F - 93#/40# // Sc: M - 115#/40# | F - 75#/30#

Daily Links:

• Peter Attia Drive | Time, Productivity, And Purpose: Insights From "Four Thousand Weeks"

• How To Relieve Shoulder Pain: Effective Ways to Prevent and Treat It

• Bulgogi

WOD

L1 Strength:

Alternating EMOM 12 Minutes:
5 LH Trap Bar Deadlifts
7 2DB Thrusters

L2 Strength:

Alternating EMOM 12 Minutes:
1) 6 Deadlifts
2) 6 2DB Thrusters

L1 Conditioning:

Alternating EMOM 12 Minutes:
1) :45 Row
2) 12 2DB Floor Press
3) 16 Medball Front Squats
4) 20 Kettlebell Swings

L2 Conditioning:

Alternating EMOM 12 Minutes:
1) 15/12 Cal Row
2) 15 2DB Floor Press
3) 15 H2H Kettlebell Swings
4) 15 Wall Balls

Rx: M - 50DB/32kg/20# | F - 35DB/24kg/14# // Sc: M - 40DB/24kg/14# | F - 30DB/16kg/10#

Daily Links:

• Huberman Lab | Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success

• Why “Memory Dividends” Are the Best Asset You’ll Ever Earn

• Grilled Chicken Kabobs with Vegetables

WOD

L1 Conditioning:

Partner AMRAP 25 Minutes:
Run 300 Meters
40 2KB Deadlifts
20 / 15 Cal Row
30 2KB Front Squats
Sled Push x 50M
20 2KB Shoulder to Overhead

L2 Conditioning:

Partner AMRAP 25 Minutes:
Run 400 Meters
50 2KB Deadlifts
25 / 20 Cal Row
40 2KB Front Squats
Sled Push x 50M
30 2KB Shoulder to Overhead

Rx+: M - 24kg | F - 16kg // Rx: M - 20kg | F - 12kg // Sc: M - 16kg | F - 10kg

Daily Links:

• 2023 CrossFit Games | Women's 1-Rep-Max Clean & Jerk

• The Basics of Recovery

• Kabob Koobideh (Persian Ground Beef Kabobs)

WOD

L1 Conditioning:

Alternating Every 90 Seconds x 8 Rounds:
1) :45 Row
2) 3 Clean Deadlifts + 3 Muscle / Hang Power Cleans + 3 Thrusters

L2 Conditioning:

Alternating Every 90 Seconds x 8 Rounds:
1) 12 / 9 Cal Bike
2) 3 Clean Deadlifts + 3 Hang Full Cleans + 3 Push Jerks

Rx: M ≥ 135# | F ≥ 93# // Sc: M ≥ 95 | F ≥ 65#

Daily Links:

• Jocko Podcast 396: Leadership in The Marines, Google, Facebook and CrossFit With Don Faul

• 4 Ways To Find And Build Meaningful Connections For Mental Health

• Strawberry Swiss Roll

WOD

L1 Conditioning:

For Time:
30 Calorie Row
30 Burpee Sprawls
30 DB Snatches (total)
30 Sit Ups
30 / 24 Cal Bike
30 Kettlebell Swings
30 Ball Slams
30 2DB Push Press
30 Alternating Lunges (total)

L2 Conditioning:

SSTC “Dirty 30” - For Time:
30 Box Jumps, 24/20” box
30 Pull Ups
30 Overhead DB Lunges, 50#/35#
30 Dumbbell Snatches, 50#/35#
30 Knees to Elbows
30 Ball Slams 35#/25#
30 Kettlebell Swings, 32kg/24kg
30 Wallball Shots, 20#/14#
30 Burpees
30 Double Unders

Rx: M - 50DB/32kg/20# | F - 35DB/24kg/14# // Sc: M - 40DB/24kg/14# | F - 25DB/16kg/10#

Daily Links:

• Finding Mastery | Born to Feel – Unraveling The Root of Stress and Anxiety with Dr. David. Rabin

• A Case Study On The Importance Of Taking Charge Of One’s Own Health

• Balsamic Roast Chicken Breasts With Cherry Tomatoes

WOD

L1 Strength:

Every 3:00
Trap Bar Deadlifts, 5-4-3-2-1 Reps

Notes: build in weight each set

L2 Strength:

Every 3:00
Deadlifts, 5-4-3-2-1 Reps

Notes: build in weight each set

L1 Conditioning:

AMRAP 7 Minutes:
2,4,6,..
Kettlebell Swings
Wall Balls
Hanging Knee Raises

L2 Conditioning:

AMRAP 7 Minutes:
2,4,6,..
Kettlebell Swings
Wall Balls
Knees to Elbows

Rx: M - 32kg/20# | F - 24kg/14#Rounds + Reps // Sc: M - 28kg/14# | F - 20kg/10#

Daily Links:

• Huberman Lab | Dr. Maya Shankar: How to Shape Your Identity & Goals

• Does Sugar Dehydrate You Or Help With Hydration?

• Smoked Leg of Lamb

WOD

L1 Strength:

Gymnastics Skill Work:
Kipping Pull Up Practice
Push Up Negatives
Box Jumps

L2 Strength:

Gymnastics Skill Work:
Kipping Pull Up Practice
Deficit Push Ups
Broad Box Jumps

L1 Conditioning:

AMRAP 20 Minutes:
2 Rounds of
6 Push Ups / 6 2DB Press
6 Ring Rows
12 Air Squats
-then-
8 / 5 Cal Assault Bike
Run 200 Meters

Notes: every round, perform 2 additional bike cals

L2 Conditioning:

AMRAP 20 Minutes:
2 Rounds of "Cindy"
40 Double Unders
Run 300 Meters

Notes: every round, perform 10 additional double unders

Daily Links:

• How To Train Your Cardiovascular Fitness | Peter Attia

• America’s Most Popular Drug Has a Puzzling Side Effect. We Finally Know Why.

• Korean Spinach Side Dish (Sigeumchi Namul)

WOD

L1 Strength:

Every 3:00
Front Squat, 10-8-6-4-2 Reps

Notes: build in weight each set

L2 Strength:

Every 3:00
Back Squat, 10-8-6-4-2 Reps

Notes: build in weight each set

L1 Conditioning:

For Time:
500M Row
30 2DB Thrusters
20 No Jump Burpees

L2 Conditioning:

“Speed Demon” - For Time:
40 Cal Row
30 Thrusters
20 Lateral Jump Burpees Over Bar

Rx+: M - 115# | F - 75# // Rx: M - 95# | F - 63# // Sc: M - 75# | F - 55#

Daily Links:

• 2023 CrossFit Games | Women's 1-Rep-Max Snatch

• Quick & Proven TRS Strategies That Work: How To Relieve Lower Back Pain

• Chicken Power Bowl With Ginger Peanut Dressing

WOD

Conditioning:

With a Partner: 800M Ruck Buy-In
-short rest-
AMRAP 10 Minutes:
Partner A) 50M Sled Push
Partner B) 80M 2KB Rack Walk
-short rest-
AMRAP 10 Minutes:
Partner A) Row 1 Minute / Row 250 Meters
Partner B) AMRAP 2KB Clean + Push Press

Rx: M - 60#/24kg/20kg | F - 40#/16kg/12kg

Daily Links:

• ButteryBros | Games Training w/ Fittest in North America West

• Trouble Achieving Goals? Why Your Brain Needs Reminders.

• Lemony Shrimp Salad with Avocado, Heart of Palm, and Feta

WOD

L1 Strength:

Barbell Complex:
2 Clean Deadlifts
2 Muscle Clean / Hang Power Clean
2 Front Squat
2 Push Press

L2 Strength:

Barbell Complex:
3 Deadlift
3 Hang Full Clean
3 Push Jerks

L1 Conditioning:

You Go, I Go x 18 Minutes:
5 KB Goblet Clean + Squat
5 Slamball Sprawls
5 Ring Rows

Notes: alternate full rounds

L2 Conditioning:

You Go, I Go x 18 Minutes:
2 Hang Full Clean
3 Burpee Box Jumps
4 Toes 2 Bar

Notes: alternate full rounds

Rx+: M - 175# | F - 123# // Rx: M - 155# | F - 103# // Sc: M - 115-135# | F - 75-93#

Daily Links:

• Push Beyond Your Limits: Surfer Kai Lenny on The Art of Challenging the Unknown

• Heat Acclimation: 6 Benefits And How To Get Them

• Chicken Eggplant Parmesan

WOD

L1 Strength:

FF Elevated Goblet Split Squats x 8 / leg
Chin Ups x 6 Reps
Double Under Practice

L2 Strength:

Overhead Squats x 6 Reps
Double Under Practice

L1 Conditioning:

AMRAP 15 Minutes
5 2DB Floor Press
:30 Jump Rope
10 Kettlebell Swings
200 Meter Run

Notes: add 1 floor press and 2 kbs each round

L2 Conditioning:

AMRAP 15 Minutes
7 2DB Floor Press
30 Double Unders
14 Kettlebell Swings
200 Meter Run

Notes: add 1 floor press and 2 kbs each round

Rx: M - 50DB/28kg | F - 35DB/20kg // Sc: M - 40DB/24kg | F - 30DB/16kg

Daily Links:

• Royce Dunne: A Day In The Life | Australia's Finest

• How To Improve Sciatica Pain: Effective Techniques and Tips for a Pain-Free Life

• Paleo Beef Rendang

WOD

L1 Strength:

Every 2:30 x 4 Sets
Trap Bar Deadlifts x 5 Reps

L2 Strength:

Every 2:30 x 4 Sets
Deadlifts x 5 Reps

L1 Conditioning:

AMRAP 12 Minutes
Dumbbell Snatch x 10
Row x 12 / 9 Cals
Sandbag Back Squat x 14
Farmers Carry x 2 Laps

L2 Conditioning:

AMRAP 12 Minutes
Dumbbell Snatch x 10
Assault Bike x 12 / 9 Cals
Sandbag Rack Lunge x 14
Sandbag Bear Hug Carry x 2 Laps

Rx: M - 50DB/60#/100# | F - 35DB/40#/80# // Sc: M - 40DB/60#/80# | F - 30DB/40#/60#

Daily Links:

• Huberman Lab | How to Enhance Performance & Learning by Applying a Growth Mindset

• 8 Dos and Don’ts of Living with Anxiety, According to Experts

• Fish Tacos

WOD

L1 Conditioning:

"Work Capacity"
1 Minute On / 1 Minute Off x 5 Rounds:
1) Row (Cals) or Ski Erg (Cals)
2) Assault Bike (Cals)
3) Burpee Sprawls

Notes: score is total reps

L2 Conditioning:

"Work Capacity"
1 Minute On / 1 Minute Off x 5 Rounds:
1) Row (Cals) or Ski Erg (Cals)
2) Assault Bike (Cals)
3) No Jump Burpees

Notes: score is total reps

Daily Links:

• Peter Attia | The Minimum Effective Training For The Four Pillars Of Longevity

• How Does Sunscreen Work, and Should You Use It?

• Cottage Cheese Salad with Za’atar

WOD

L1 Strength:

Barbell Thrusters, 4x6 Reps
Knees 2 Elbow Practice

L2 Strength:

Barbell Thrusters, 4x6 Reps
Toes 2 Bar Practice

L1 Conditioning:

For Time:
15 2DB Push Press
15 Hanging Knee Raises
Run 300M
15 2DB Push Press
12 Hanging Knee Raises
Run 300M
9 2DB Push Press
9 Hanging Knee Raises
Run 300M

L2 Conditioning:

For Time:
21 Toes 2 Bar
21 2DB Push Press
Run 400M
15 Toes 2 Bar
15 2DB Push Press
Run 400M
9 Toes 2 Bar
9 2DB Push Press
Run 400M

Rx: M ≥ 45DB | F ≥ 30DB // Sc: M ≥ 35DB | F ≥ 25DB

Daily Links:

• Jocko Podcast 384 | Lessons from the Stoics. Discipline, Leadership, Life. With Ryan Holiday

• What Your Phone Is Doing To Your Body, And How To Fix It

• Spanish Tortilla with Potato Chips

WOD

L1 Conditioning:

Partner AMRAP 24 Minutes:
A) Run 300 Meters
B) 12 2DB Thrusters + 6 Ball Slams

Notes: Both partners working at the same time, partition each movement as necessary

L2 Conditioning:

Partner WOD For Time:
4000M Run
200 Wall Balls

Notes: Both partners working at the same time, partition each movement as necessary

Rx: M - 20# | F - 14#

Daily Links:

• Huberman Lab | Science-Supported Tools to Accelerate Your Fitness Goals

• Injury Prevention 101: Everything You Need to Know to Stay Safe

• Greek Sheet Pan Chicken

WOD

L1 Conditioning:

AMRAP Part 1:
A) Jump Rope / Assault Bike x 90 Seconds
B) AMRAP 90 Seconds:
3 2KB Deadlifts
6 No Jump Sprawls
9 Air Squats
Notes: Rest 30 seconds b/t stations. Repeat x 3 Cycles

AMRAP Part 2:
A) Jump Rope / Assault Bike x 90 Seconds
B) AMRAP 90 Seconds:
4 Wall Balls
6 Ring Rows
8 Kettlebell Swings
Notes: Rest 30 seconds b/t stations. Repeat x 3 Cycles

L2 Conditioning:

AMRAP Part 1:
A) Jump Rope / Assault Bike x 90 Seconds
B) AMRAP 90 Seconds:
3 2KB Deadlifts
6 Push Ups
9 Air Squats
Notes: Rest 30 seconds b/t stations. Repeat x 3 Cycles

AMRAP Part 2:
A) Jump Rope / Assault Bike x 90 Seconds
B) AMRAP 90 Seconds:
2 Handstand Wall Walks
4 Pull Ups
8 Kettlebell Swings
Notes: Rest 30 seconds b/t stations. Repeat x 3 Cycles

Rx: M - 32kg | F - 24kg // Sc: M - 28kg | F - 20kg

Daily Links:

• Road to the Games 23:02: Baylee Rayl & Luke Parker

• Probiotics, Prebiotics And Postbiotics: The Microbe Garden In Your Gut

• Spicy Salmon Sushi Pizza

WOD

Strength:

DB Muscle Snatch + Hang Power Snatch + Push Press, 2(1+1+1) Reps / Arm
Drop Lunges x 8-10 Reps / Jumping Lunges x 10 Reps

L1 Conditioning:

5 Rounds:
Row 250 Meters
12 2DB Push Press
18 Alternating Step Ups

L2 Conditioning:

5 Rounds:
350M Row
12 Push Press
12 Sandbag Step Ups
12 Step Ups

Rx: M - 115#/60# | F - 75#/40# // Sc: M - 95#/60# | F - 63#/40#

Daily Links:

• The Hill Bombing Skateboarders of San Francisco

• What Are Antioxidants?

• Zucchini Pancakes

WOD

L1 Strength:

Barbell Complex:
3 Clean Deadlifts
3 Muscle Clean / Hang Power Clean
3 Front Squat
3 Push Press

L2 Strength:

Barbell Complex:
4 Deadlift
4 Hang Full Clean
4 Push Jerks

L1 Conditioning:

10 Rounds:
6 KB Goblet Clean + Squat
6 Ball Slams
6 Kettlebell Swings

L2 Conditioning:

15 Rounds:
1 Hang Full Clean
2 Burpee Box Jumps
3 Toes 2 Bar

Rx+: M - 175# | F - 123# // Rx: M - 155# | F - 103# // Sc: M - 115-135# | F - 75-93#

Daily Links:

• Effects Of A High Vs Low Protein Diet | Peter Attia & Matt Kaeberlein

• Drink More Water

• Market Street Grill Cucumber Dill Sauce

WOD

L1 Strength:

Pause Front Squats x 5 (:03)
Chin Ups x 5 Reps / Set

L2 Strength:

Pause Back Squats x 5 (:03)
Halting Chin Ups x 4 Sets

L1 Conditioning:

5 Rounds, For Time:
12 Sandbag Back Squats
Run 200 Meters

L2 Conditioning:

4 Rounds, For Time:
15 Back Squats
Run 300 Meters

Rx: M - 155# | F - 105# // Sc: M - 115-135# | F - 73-93#

Daily Links:

• Overcome Burnout, Enhance Focus, Build Culture & More | AMA Vol. 8 with Dr. Michael Gervais

• Casey Johnston Is a ‘Swole Woman’ With a New Outlook

• Ranch Steak Salad

WOD

L1 Conditioning:

“Baseline” - AMRAP 25 Minutes:
:90 Assault Bike
25 Air Squats
20 Kettlebell Swings
15 2DB Push Press
10 Ring Rows
:60 Single Unders

L2 Conditioning:

“L2 Baseline” - AMRAP 25 Minutes:
500M Row
50 Double Unders
40 Air Squats
30 Kettlebell Swings
20 Push Ups
10 Pull Ups

Daily Links:

• A Day In The Life Of Rich Froning // Leadville 100 Prep

• How Hot Is Too Hot To Exercise Outside?

• Easy Chicken Divian