Test In 8.6

State 48 Fitness – H.I.I.T. Warm Up 22 (No Measure) Row 500 Meters 2 Rounds 10 Ab Mat Sit Ups 10 Med Ball Cleans 30 Double Unders Across the Floor (No Measure) Metcon (Time) For Time: 25-20-15-10 Shoulder to OH (135/95) Toes To Bar 400 Meter Run400 Meter run every

Test In 8.5

State 48 Fitness – H.I.I.T. OLY Warm up (No Measure) 200 Meter Run 15 Burpees 15 Ring Rows 15 Air Squats 25′ Inch Worm 25′ Spiderman 25′ Duck Walk 10 BB Shoulder Press 10 Snatch/Clean Grip Dealift 10 Power Snatch/Clean & Jerk 10 OH Squat/Front Squat 5 Squat Snatch/Squat Clean

Test In 8.4

State 48 Fitness – H.I.I.T. Warm Up 25 (No Measure) 30 Kcal Row/Bike 2 Rounds: 7 Deadlifts (barbell/PVC) 7 Hang Squat Cleans 7 Push Press 7 Ring Rows 7 HSPU/Kick ups Across the Floor (No Measure) Metcon (AMRAP – Reps) With a Partner, One Athlete working at a time. 3

Test in 8.3

State 48 Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) 4 Rounds For Time: 50′ Single KB OH Lunge (53/35) 40

Test in 8.2

State 48 Fitness – H.I.I.T. Warm Up 20 (No Measure) 2 Rounds 10 Burpees Bear Crawl 10 Air Squats Duck Walk 10 Hang Snatches (good form) Crab Walk Across the Floor (No Measure) A: 10 Min Back Squat 3 Rep Ladder (Heaviest 3 Rep Completed. ) Starting at (135/95) for

Test in 8.1

State 48 Fitness – H.I.I.T. This is the first day of a new 8 week cycle. This cycle will focus on endurance and gymnastics while maintaining the strength that we just acquired. Warm Up 35 (No Measure) 25 Seconds on 5 Second Transition. 2 Rounds: Row Burpees Ski Air Squats

Girl

State 48 Fitness – H.I.I.T. Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Across the Floor (No Measure) ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as

Rise and Grind

State 48 Fitness – H.I.I.T. Warm Up 26 (No Measure) 2 Min Row 2 Rounds 15 Leg Swings Each Side 10 Hip Bridges 10 Sit Ups 10 Spider Lunges 25′ Bear Crawl Across the Floor (No Measure) Metcon (Time) 5 Rounds for Time: 50′ Sled Drive (180/120) 50′ Burpee Broad

Chilled

State 48 Fitness – H.I.I.T. Partner Warm Up 34 (No Measure) 200 Meter Run 2 Rounds 10 Alt Burpees 20 Sqauting MB Passes 10 Syncronized Cleans 10 Syncronized Snatches Across the Floor (No Measure) 10 Min Parter Split Jerk (Weight) Using only one barbell, work with you partner to each

Short and Sour

State 48 Fitness – H.I.I.T. Warm Up 15 (No Measure) 100 Meter Skipping 2 Rounds 10 KB Swings 10 Barbell Front Squats 10 Barbell Push press 10 Barbell Cleans Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) For Time: 200 Meter Run 15 Squat Cleans (135/95) 10

Persistence

State 48 Fitness – H.I.I.T. Warm Up3 (No Measure) 400 Meter MB Indian Run 2 Rounds 10 Wall Balls 10 Scap Pull Ups 10 Inch Worms 10 Sampson Across the Floor (No Measure) Metcon (Time) 3 Rounds For Time: 400 Meter Run 30 Wall Balls (120/14@10/9) 30/21 Kcal Ski /

The Soreness is Real

State 48 Fitness – H.I.I.T. Warm-up 400m Run 2rds- 10 Elbow to Arch 20 Flutter Kicks 10 MB Cleans Side Shuffle down and back 5 Pullups 5 Burpees Mobility 2 min per side of a new mobility that you have not done recently. Weightlifting Back Rack Thruster (5×3) Focus should

Test Out 7.6

State 48 Fitness – H.I.I.T. Warm up 12 (No Measure) 2 Rounds 10 Snatches with Barbell 10 Med Ball Cleans 10 Iron Cross 10 Scorpions Across the Floor (No Measure) Metcon (Time) 5 Rounds For Time: 400 Meter Run 15 V-Ups 10 Clusters (135/95) Rx + (165/115)

Test Out 7.5

State 48 Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Metcon (Time) 5 Rounds For Time: 100 Meter Run 10 Front Rack Lunges (75/45) 100 Meter Run 10 SDHP

Test Out 7.4

State 48 Fitness – H.I.I.T. OLY Warm-up (No Measure) 2 min Run/Row Plyometrics (high knees, Butt kicks, dance it up, jumping) PVC pass through PVC OH squats/ Sotts Press 5 x PVC/BB 1st pull PVC/BB 1st & 2nd pull PVC/BB clean pull/ snatch pull PVC/BB full clean/ snatch (w/ Squat)

Test Out 7.2

State 48 Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Snatch (Establish 1 RM ) Metcon (Time) For Time: 40/30 Kcal Row 30 Wall Balls 20 Pull

Test Out 7.1

State 48 Fitness – H.I.I.T. Warm Yo Bod (No Measure) 3 min DU attempts 3 rounds: 10 GHD Back Extensions 10 Plank Contralateral Reach 10 Lunges 10 Ring Rows 3 Wall Climbs Squat Mobility (No Measure) Screaming pigeon, banded hip, wall squats, ankle mobility, quad smash… pick your poison.2 min

River

State 48 Fitness – H.I.I.T. Warm Yo Bod (No Measure) 3 min DU attempts 3 rounds: 10 GHD Back Extensions 10 Plank Contralateral Reach 10 Lunges 10 Ring Rows 3 Wall Climbs Across the Floor (No Measure) Progression 4: Squat Mobility (No Measure) 2 Minutes per side, stretch of choice.

reeB nuR

State 48 Fitness – H.I.I.T. Warm Up 6 (No Measure) 50 Double unders/attempts. NO SINGLES 2 Rounds of 10 Wall Balls 10 kb clean and jerks 10 Upward to Downward Dog Across the Floor (No Measure) Progression 4: Squat Mobility (No Measure) 2 Minutes per side, stretch of choice. Then

Team Chipper

State 48 Fitness – H.I.I.T. Warm up 17 (Partner) (No Measure) 2 Rounds of: 5 Junk Yard Dogs Each 10 MB Squat Passes at 5-10 Feet Each 5 Synchronized Kick Ups 10 Alt ring rows Each Across the Floor (No Measure) Progression 4: Squat Mobility (No Measure) 2 Minutes per

Hyper

State 48 Fitness – H.I.I.T. Warm Up 31 (No Measure) 30 Seconds at Each Station: Jumping Jacks Sampson Burpees Spiderman Slow Air Squats Cradle Walks Upward Dog Hold Downward Dog Hold Across the Floor (No Measure) Progression 4: Squat Mobility (No Measure) 2 Minutes per side, stretch of choice. Then

Hostile

State 48 Fitness – H.I.I.T. Warm Up 22 (No Measure) Row 500 Meters 2 Rounds 10 Ab Mat Sit Ups 10 Med Ball Cleans 30 Double Unders Across the Floor (No Measure) Progression 4: Squat Mobility (No Measure) 2 Minutes per side, stretch of choice. Then Aquire 2 minutes at

Jet

State 48 Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Progression 4: Squat Mobility (No Measure) 2 Minutes per side, stretch of choice. Then Aquire 2 minutes at bottom of Air squat. May use

Hogger

State 48 Fitness – H.I.I.T. Warm Up 20 (No Measure) 400 Meter Run 2 Min Foam Roll 3 Rounds 10 KB Swings 10 Goblet Squats 10 Push Ups 10 Ring Rows Across the Floor (No Measure) Progression 3: Squat Mobility (No Measure) Spend 30 Seconds on each side of the

Open 19.5

State 48 Fitness – H.I.I.T. Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Across the Floor (No Measure) Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar