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TSCF/TVF/TSBB – The Strip CrossFit Back Squat Every 3 Minutes 5 Reps at 70% 5 Reps at 80% Max Reps at 90% Workout (Time) 30-20-10 Toes to Bar Front Rack Lunges 135/95

TSCF/TVF/TSBB – The Strip CrossFit Full Week Programming Monday: Back Squat Tuesday: Clean & Jerk Wednesday: Bench Press Thursday: Hero WOD Friday: Deadlift and Shoulder Press Back Squat Every 3 Minutes 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Workout (AMRAP – Rounds and Reps) 12min AMRAP 12 Toes to Bar

TSCF/TVF/TSBB – The Strip CrossFit Full Week Programming Monday: Back Squat Tuesday: Clean & Jerk Wednesday: Bench Press Thursday: Hero WOD Friday: Deadlift and Shoulder Press Back Squat Every 3 Minutes 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Workout (AMRAP – Rounds and Reps) 12min AMRAP 12 Toes to Bar

TSCF/TVF/TSBB – The Strip CrossFit Handstand work Handstand Holds, HPSU’s, Handstand Walks For Time (Time) 1-3-6-9-12 Wall Walks 10-30-60-90-120 Double-UndersTime Cap: 15 minutes

TSCF/TVF/TSBB – The Strip CrossFit Handstand work Handstand Holds, HPSU’s, Handstand Walks For Time (Time) 1-3-5-7-9 Wall Walks 10-30-50-70-90 Double-UndersTime Cap: 15 minutes

TSCF/TVF/TSBB – The Strip CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25min AMRAP 50 Russian Swings 70/53 50 Goblet Squats 50 Sumo Deadlift Highpulls *400m Run after each togetherShare the Reps

TSCF/TVF/TSBB – The Strip CrossFit Shoulder Press Every 2 Minutes 5 Reps at 65% 5 Reps at 75% Max Reps at 85% Workout (Time) 3 Rounds of: 10 Push Press 115/85 (HSPU) 20 Toes to Bar (T2B) 2 Rounds of: 10 Strict Press 115/85 (SHSPU) 20 Pullups (5 Rope Climbs) 1 Round of: 10 Strict

TSCF/TVF/TSBB – The Strip CrossFit Shoulder Press Every 2 Minutes 5 Reps at 65% 5 Reps at 75% Max Reps at 85% Workout (AMRAP – Rounds and Reps) Get as far as possible in 15min: 3 Rounds of: 10 Push Press 115/85 (HSPU) 20 Toes to Bar (T2B) 2 Rounds of: 10 Strict Press 115/85

TSCF/TVF/TSBB – The Strip CrossFit Workout (Checkmark) EMOM Alternating for 30 Minutes 12/ Cal Bike 12/10 Cal Row 12 Burpees or 200m RunMaintain moderate pace throughout, dont gas it, intentionally take 40-45sec to complete each piece Extended Stretch Cool Down Last 10 minutes of class

TSCF/TVF/TSBB – The Strip CrossFit View Public Whiteboard Clean (Squat Clean for the Day) EMOM for 4min 3 Cleans 50-60% 2 Power + 1 Squat *1min Rest EMOM for 4Min 2 Cleans 65-75% 1 Power + 1 Squat *1min Rest EMOM for 5min 1 Squat Clean 85%+ Snatch Same as Above Workout (Time) 50-40-30-20-10 Sit-ups