WOD

L1 Conditioning:

AMRAP 25 Minutes
Ring Rows x 10
See-Saw Press x 12-16
2KB Sumo Deadlifts x 10
Sled Push x 50M

Notes: Rest 90-120 seconds b/t rounds

L2 Conditioning:

AMRAP 25 Minutes
Toes 2 Bar x 8
Push Ups x 15/10
2KB Sumo Deadlifts x 10
Sled Push x 50M

Notes: Rest 90-120 seconds b/t rounds

Suggested Rx: M - 28-32kg/+70# | F - 20-24kg/+45#

Daily Links:

• #RYOUROGUE | Laura Horvath

• Water Fitness: Extreme Wave Rider, SUP Champ Kai Lenny Shares His Workout Routine

• Grilled Fish with Lemon and Capers

WOD

L1 Strength:

Barbell Press + Push Press, 3+5 Reps
Mixed Grip Chin Ups x 4 Sets

L2 Strength:

Barbell Press + Push Press, 3+5 Reps
Mixed Grip Chin Ups x 4 Sets

L1 Conditioning:

4 Rounds:
2KB Complex x 4 Cycles
Burpees x 6
Run 200M

Complex: Gorilla Row L/R, Clean, Push Press, Off-Set Thruster L/R

L2 Conditioning:

4-5 Rounds:
2KB Complex x 3 Cycles
Burpee Box Jump x 6
Run 200M

Complex: Gorilla Row L/R, Clean, Push Press, Off-Set Thruster L/R

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

Daily Links:

• Huberman Lab | Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects

• How To Cure Plantar Fasciitis In One Week: Best Plantar Fasciitis Home Remedies For Fast Relief

• Thai Chicken Drumsticks

WOD

L1 Strength:

Handstand Wall Walk + Hold
Off-Set Suitcase RFESS x 8 / Leg
Goblet Rack Walk x 1-2 Laps

L2 Strength:

Handstand Holds / HSPU Negatives
Off-Set Suitcase RFESS x 8 / Leg
Goblet Rack Walk x 1-2 Laps

L1 Conditioning:

AMRAP 14 Minutes:
12/9 Cal Row
10 Sandbag Shoulders

L2 Conditioning:

AMRAP 14 Minutes:
16/12 Cal Row
10 Sandbag Shoulders 100#/80#

Rx: M - 100# | F - 80# // Sc: M - 80# | F - 60#

Daily Links:

• Original Strength | Enhance Your Vestibular System With Rolling

• Melted, Pounded, Extruded: Why Many Ultra-Processed Foods Are Unhealthy

• Grilled Pineapple

WOD

L1 Strength:

Every 3:00 x 3 Sets
Trap Bar Deadlifts 6 Reps
1/2 Kneeling Press x 6 Reps / Arm

L2 Strength:

Every 3:00 x 3 Sets
Deadlifts x 6 Reps
1/2 Kneeling Press x 6 Reps / Arm

L1 Conditioning:

For Time:
300m Run
15 2DB Floor Press
25 Walking Lunges
50 Kettlebell Swings
25 Walking Lunges
15 2DB Floor Press
300m Run

L2 Conditioning:

For Time:
400m Run
20 2DB Floor Press
30 Plate OH Walking Lunges
50 Kettlebell Swings
30 Plate OH Walking Lunges
20 2DB Floor Press
400m Run

Rx: M - 50DB/45#/24kg | F - 35DB/25#/16kg // Sc: M - 40DB/25#/24kg | F - 30DB/25#/16kg

Daily Links:

• Finding Mastery | Paul Annacone: Insights From Coach to Federer and Sampras

• No Whey!! ‘Powder-Free’, Convenient Post Workout Fuel Options

• Tomato Avocado Salad with Edamame

WOD

L1 Strength:

Clean Deadlift + Shrug + Muscle Clean + Hang Power Clean, 1+1+3 Reps

L2 Strength:

Hang Power Clean + Front Squat + Hang Full Clean, 1+1+3 Reps

L1 Conditioning:

Partner AMRAP 18 Minutes -
“You Go, I Go”
5 Deadlifts
7 Ball Slams
:30 Assault Bike

-Alternate full rounds w/ your partner-

L2 Conditioning:

Partner AMRAP 18 Minutes -
“You Go, I Go”
5 Hang Cleans
10 Push Ups
35 Double Unders

Rx: M - 135# | F - 93# // Sc: M - 95-115# | F - 65-75#

Daily Links:

• 7 Best CrossFit Shoes | Top Picks for Lifting, Versatility, and More

• A Guide to the 9 Major Physiological Adaptations to Exercise with Dr. Andy Galpin

• Moroccan Chicken

WOD

L1 Strength:

Every 3:00 x 3 Sets
8 Front Squats
10 Kettlebell Swings

L2 Strength:

Every 3:00 x 3 Sets
10 Back Squats
10 Kettlebell Swings

L1 Conditioning:

AMRAP 13 Minutes:
1 Length, Walking Lunges
10 Alt. DB Clean + Push Press
1 Length, Walking Lunges
10 Burpee Sprawls

L2 Conditioning:

AMRAP 13 Minutes:
1 Length, Walking Lunges
10 Alt. DB Clean + Jerk
1 Length, Walking Lunges
10 No Jump Burpees

Rx: M ≥ 50DB | F ≥ 35DB Rounds + RepsSc: M ≥ 40DB | F ≥ 30DB

Daily Links:

• Buttery Bros | Day Of Training With The Fittest Man In Canada

• Summer Fitness Advice: Mark’s 6 Basic Principles

• Savory Zucchini Waffles

WOD

L1 Conditioning:

Partner AMRAP 13 Minutes:
A) Assault Bike (Cals)
B) 6 Hang DB Power Snatch / Arm
10 Alternating Sandbag Shoulders
-Rest 3:00-
Partner AMRAP 13 Minutes:
A) Row (Cals)
B) 10 Sandbag Back Squats
15 Kettlebell Swings

Notes: each AMRAP begins with a 300M Run. Both partners working, switch when task B is complete

L2 Conditioning:

Partner AMRAP 13 Minutes:
A) Assault Bike (Cals)
B) 6 Hang DB Power Snatch / Arm
8 Sandbag Shoulders
-Rest 3:00-
Partner AMRAP 13 Minutes:
A) Row (Cals)
B) 12 Wall Balls
15 Kettlebell Swings

Notes: each AMRAP begins with a 300M Run. Both partners working, switch when task B is complete

Rx: M - 50DB/100#/20#/28kg | F - 35DB/80#/20#/20kg

Daily Links:

• Jocko Podcast 383 | Wisdom of the Bullfrog. Lessons From SEAL Admiral Bill McRaven

• A Fresh Look at High Protein

• Grilled Pesto Chicken and Tomato Kebabs

WOD

L1 Conditioning:

"Lynne Jr."
5 Rounds, For Max Reps:
2DB Floor Press
Ring Rows

Notes: Rest 3-4 Minutes between rounds. Score is total reps

L2 Conditioning:

"Lynne" aka The Friday Night Workout
5 Rounds, For Max Reps:
2DB Floor Press
Max Pull Ups

Notes: Rest 3-4 Minutes between rounds. Score is total reps

Daily Links:

• Can Giulia Snatch Her Way To The Olympics?

• How To Stay Fit While Aging

• Mediterranean Meatballs

WOD

L1 Skill Work:

SL Single Unders, Bent Knee Hangs, Waiter Walks

L2 Skill Work:

Double Unders, L-Hangs, Waiter Walks

L1 Conditioning:

Every 3 Minutes, Alternating:
1) 2 Minute Row
2) 300 Meter Run
3) 1:30 Minute Assault Bike

Repeat x 3 cycles

L2 Conditioning:

Every 3 Minutes, Alternating:
1) 500/450 Meter Row
2) 400 Meter Run
3) 25 / 18 Cal Assault Bike

Notes: Repeat x 3 cycles

Daily Links:

• TRS Podcast | Stuart McMillan Olympic Coaching, Performance Therapy, and Building a Culture of Collaboration

• What Is Bioavailability? (Plus Bioavailable Sources Of Essential Nutrients)

• Pickled Red Onions

WOD

L1 Strength:

Every 3:00 x 3 Sets
Trap Bar Deadlifts 8 Reps
Push Ups x 6-8 Reps

L2 Strength:

Every 3:00 x 3 Sets
Deadlifts x 8 Reps
1-Hand Elevated Push Ups x 4-8 / arm

L1 Conditioning:

AMRAP 10 Minutes:
1 Length, Bear Crawl
6 SA KB Cleans
8 Wall Balls
10 Burpee Sprawls

L2 Conditioning:

AMRAP 10 Minutes:
2 Handstand Wall Walks
4 Power Cleans
6 Box Jumps
12/9 Push Ups

Rx: M - 135# | F - 93# // Sc: M - 115# | F - 75#

Daily Links:

• ButteryBros | What Happened to Ricky?

• Can You Mix Drinking and Exercise? How Alcohol Affects Your Workout.

• Mexican Salad With Black Beans, Corn & Avocado

WOD

Strength:

Gymnastics Skill Work & Overhead Squats

L1 Conditioning:

EMOM 20 Minutes:
1) 2DB Front Squats x 10 Reps
2) Ball Slams x 12 Reps
3) 2DB Push Press x 10 Reps
4) Long Lunge Rows x 8 / Arm
5) Rest

L2 Conditioning:

EMOM 20 Minutes:
1) Overhead Squats x 10 Reps
2) Toes 2 Bar x 10 Reps
3) Thrusters x 10 Reps
4) Pull Ups x 10 Reps
5) Rest

Rx: M - 95# | F - 65# // Sc: M - 755# | F - 55#

Daily Links:

• Huberman Lab | Tim Ferriss: How to Learn Better & Create Your Best Future

• Soft Tissue Mobilization with The Ready State

• Cauliflower, Bacon, and Cashew Curry

WOD

L1 Strength:

Every 3:00 x 3 Sets
8 Front Squats
5 Wall Ball Single Shots
10 Kettlebell Swings

L2 Strength:

Every 3:00 x 3 Sets
10 Back Squats
5 Medball Squat Jumps
10 Kettlebell Swings

L1 Conditioning:

For Time:
:60 Assault Bike
40 Plate Ground 2 Overhead
Run 600 Meters
40 Kettlebell Swings

L2 Conditioning:

For Time:
50 Wall Balls
50 Double Unders
Run 800 Meters
50 Kettlebell Swings

Rx: M - 20#/32kg | F - 14#/24kg // Sc: M - 14#/24kg | F - 10#/16kg

Daily Links:

• The Science of Procrastination—and How to Really Get Stuff Done

• A Guided Meditation While Taking A Mindful Nature Walk

• Chicken Pad Thai

WOD

L1 Conditioning:

Partner AMRAP 30 Minutes:
Run 300M
40 2DB Thrusters
Run 300M
40 Ring Rows
Run 300M
40 Ball Slams
Run 300M
40 Slamball Lunges
Run 300M
40 Kettlebell Swings

Notes: one person working at a time. partition as needed. both partners run each round

L2 Conditioning:

Partner AMRAP 30 Minutes:
Run 300M
50 Thrusters
Run 300M
50 Pull Ups
Run 300M
50/40 Push Ups
Run 300M
50 Sandbag Lunges
Run 300M
50 Ball Slams

Notes: one person working at a time. partition as needed. both partners run each round

Rx: M - 75#/28kg/60# | F - 55#/20kg/40#

Daily Links:

• Huberman Lab | Coffee & Sleep: How Does Caffeine Work & Its Effects on Sleep w/ Matt Walker

• 5 Exercises for Better Balance and Stronger Knees on the Trail

• Orange Teriyaki Baked Salmon

WOD

L1 Strength:

Barbell Press + Push Press, 3 x 5+3 Reps
Chin Ups - 3x8 Reps

L2 Strength:

Barbell Press + Push Press, 3 x 5+3 Reps
Strict Chin Ups - 3x Max Reps

L1 Conditioning:

5 Rounds, For Time:
Alt. Sandbag Shoulder + Squat x 8 Reps
Floor Press x 12 Reps
Assault Bike x :45

L2 Conditioning:

5 Rounds, For Time:
Hang Power Clean x 7 Reps
Wall Balls x 14 Reps
Double Unders x 40

Rx: M - 135#/20# | F - 93#/14# // Sc: M - 95-115#/14# | F - 65-75#/10#

Daily Links:

• #RYOUROGUE - Jeff Adler

• Your Phone Is a Mindfulness Trap

• Korean Cucumber Salad

WOD

L1 Conditioning:

AMRAP 20 Minutes:
10 Front Squats
15/12 Cal Row
10 DB Muscle Snatch
Run 200 Meters

L2 Conditioning:

AMRAP 20 Minutes:
10 Front Squats
20/16 Cal Row
10 DB Power Snatch
Run 300 Meters

Rx: M - 135#≥50DB | F - 93#/≥35DB // Sc: M - 115#/≥40DB | F - 75#/≥25DB

Daily Links:

• The Easiest Cold Brew Ever: 2 Ways

• Are All Calories Created Equal? Your Gut Microbes Don’t Think So.

• Crispy Beef Bowls

WOD

L1 Strength:

Every 3:00 x 3 Sets
Trap Bar Deadlifts 8 Reps
1/2 Kneeling Press x 6 Reps / Arm

L2 Strength:

Every 3:00 x 3 Sets
Deadlifts 8 Reps
1/2 Kneeling Press x 6 Reps / Arm

L1 Conditioning:

3 Rounds, For Effort:
25 Kettlebell Swings
:30 Assault Bike Sprint

Rest 3:30 Minutes b/t Rounds

L2 Conditioning:

"Litvinov"

3 Rounds, For Effort:
30 Kettlebell Swings
12/8 Cal Assault Bike Sprint

Rest 3:30 minutes b/t rounds

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

Daily Links:

• Noah Ohlsen | Eating for a Full Day of CrossFit Games Training

• Sleep 101: An Adventure Into the Fascinating World of Sleep

• Sriracha Ranch Dressing

WOD

L1 Strength:

Alternating EMOM 10 Minutes:
1) 12 KB Goblet Squats
2) 12 2DB Suitcase Lunges

L2 Strength:

Alternating EMOM 10 Minutes:
1) 10 Back Squats
2) 12 2KB Rack Lunges

L1 Conditioning:

For Time:
20 2KB Thrusters
20 2KB Cleans
20 2KB Push Press
20 Ball Slams
20 2KB Front Squats

Notes: 3 Sprawls at the top of each minute

L2 Conditioning:

"Air Force"
For Time:
20 Thrusters
20 Power Cleans
20 Push Jerks
20 Overhead Squats
20 Front Squats

Notes: 4 Burpees at the top of each minute

Daily Links:

• Finding Mastery | Julie Foudy - What It Takes to Win - On and Off the Field

• Aaron Rodgers Pushes For Acceptance Of Psychedelics

• Grilled Skirt Steak With Mojo Marinade Recipe

WOD

L1 Strength:

DB/KB Off-Set Thruster x 6
SA Suitcase FFE Split Squat x 8 / leg
Farmers Carry x 2 laps

L1 Conditioning:

Partner AMRAP 20 Minutes:
30 Wall Balls
30 Anchored Situps
30 Hang Dumbbell Snatch
30 Kettlebell Swings
20 Sandbag Shoulders
200M Recovery Jog

Notes: partition all reps evenly; both partners jog

L2 Conditioning:

Partner AMRAP 20 Minutes:
40 Wall Balls
30 Knees 2 Elbows
30 Push Ups
30 Box Jumps
20 Sandbag Shoulders
200M Recovery Jog

Notes: partition all reps evenly; both partners jog

Rx: M - 20#/24"/100# | F - 14#/20"/80#

Daily Links:

• Weightlifting House | The US Women Have A Problem

• Microdosing Psychedelics Has Benefits, Users Say. Science Isn’t Convinced.

• Grilled Flat Iron Steak with Chimichurri Sauce

WOD

L1 Skill Work:
Wall Walk + Hold, Double Unders, and Swinging Knee Raises

L2 Skill Work:
Handstand Holds, Double Unders, and Toes 2 Bar

L1 Conditioning:

Buy-In: Run 300 Meters
4 Rounds:
8 Hanging Knee Raises
12 2DB Push Press
18 Kettlebell Swings
100 Single Unders
Cash-Out: Run 300 Meters

L2 Conditioning:

Buy-In: Run 300 Meters
4 Rounds:
8 Toes 2 Bar
12 Barbell Push Press
24 Kettlebell Swings
48 Double Unders
Cash-Out: Run 300 Meters

Rx: M - 115#/24kg | F - 75#/16kg // Sc: M - 95# | F - 63#

Daily Links:

• 2023 Arnold Strongman Classic - Full Competition Recap

• Something Weird Is Going On With Melatonin

• Protein Bagels with Cottage Cheese

WOD

Strength:
2DB RDL x 10
2DB Bridge Press x 15
Chin Ups / Ring Rows x Max Reps

L1 Conditioning:

Alternating :40 On / :20 Off:
1) Assault Bike (cals)
2) Row (cals)
3) Burpee Sprawls
4) Rest

Notes: score is total reps/cals. Repeat x 4 Cycles

L2 Conditioning:

Alternating :40 On / :20 Off:
1) Assault Bike (cals)
2) Row (cals)
3) No Jump Burpees
4) Rest

Notes: score is total reps/cals. Repeat x 4 Cycles

Daily Links:

• Plain English | The Science of Procrastination—and How to Really Get Stuff Done

• Hydration's Role in Performance

• Greek Roasted Potatoes With Peppers & Feta