Warm-up
• 400 m Run

• 10 PVC Around the World CW
• 10 PVC Around the World CCW

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions

Conditioning
3 rounds for time:
• 50 Double Unders
• 20 Toes-to-bar
• 10 Power Clean & Jerks 135/95#

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Air Squats
• 10 Mountain Climbers

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings

Strength
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Conditioning
For time:
• 800 m Run
• 60 Kettlebell Lunges 53/35#
• 40 Burpees
• 60 Kettlebell Lunges 53/35#
• 800 m Run

The Kettlebell Lunges are walking lunges with a 53/35# kettlebell in each hand, holding like suitcases. Each step is one rep.

Warm-up
For time:
• 100 Double Unders

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Accessory
“21s”
3 sets:
• 7 Bicep Curls (lower-range)
• 7 Bicep Curls (higher-range)
• 7 Bicep Curls (full-range)

12-10-8 reps:
• Dips

Conditioning
6 rounds for time:
• 15 Kettlebell Swings 53/35#
• 15 Thrusters 75/55#

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
Accumulate 2 min:
• L-Sit Hold

Conditioning
30-20-10 reps for time:
• Row (calories)
• Front Squats 95/65#
• AbMat Sit-ups

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Accessory
12-10-8-6 reps:
• Side Lateral Raise
• Front Dumbbell Raise

Conditioning
“DT”
5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Overhead Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
3 rounds:
• 30 Flutter Kicks
• 10 Bench Knee Raises

Conditioning
18-15-12-9-6-3 reps for time:
• Hang Squat Snatches 75/55#
• Chest-to-bar Pull-ups

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Conditioning
“Filthy Fifty”
For time:
• 50 Box Jumps 24/20”
• 50 Jumping Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wall Balls 20/14#
• 50 Burpees
• 50 Double Unders

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Accessory
12-10-8-6 reps:
• Dumbbell Bicep Curls
• Dips

Conditioning
10 min AMRAP:
• 12 Power Snatches 95/65#
• 6 Bar Muscle-ups
• 12 cal Row

Warm-up
• Tabata Row (calories)

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Air Squats
• 10 Mountain Climbers

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
21-15-9 reps:
• GHD Hip Extensions
• Weighted AbMat Sit-ups

Conditioning
4 rounds for time:
• 400 m Run
• 20 Burpee Box Jumps 24/20”

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Accessory
12-10-8-6 reps:
• Alternating Kettlebell Press
• Kettlebell Sumo High Pull

Conditioning
For time:
• 10 Power Cleans 135/95#
• 25 Toes-to-bar
• 50 Double Unders
• 75 Wall Balls 20/14#
• 50 Double Unders
• 25 Toes-to-bar
• 10 Power Cleans 135/95#

Warm-up
• 400 m Run
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 20 Cossack Side Lunges

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Overhead Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
5 rounds for time:
• 15 Pull-ups
• 15 Overhead Squats 95/65#

Warm-up
• 300 m Row

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Accessory
3 sets:
• 50 m Sled Drag (forward)
• 50 m Sled Drag (backwards)

Medium weight on the sled, enough to jog.

Conditioning
20 min AMRAP:
• 2 Bar Muscle-ups
• 4 Power Snatches 115/75#
• 6 Squat Cleans 115/75#
• 400 m Run

Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Good Mornings

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Accessory
12-10-8-6 reps:
• Barbell Curl
• Lying Triceps Press

Conditioning
21-15-9 reps:
• Hand-release Push-ups
• Deadlifts 225/155#
• Box Jumps 30/24”

Warm-up
3 rounds of:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

2 rounds of:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
4 rounds:
• 20 Seal Walk steps
• 10 Evil Wheels

Conditioning
10 min AMRAP:
• 5 Pull-ups
• 10 Kettlebell Swings 53/35#
• 15 Kettlebell Goblet Squats 53/35#

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Accessory
12-10-8 reps:
• Dumbbell Rear Delt Row
• Side Laterals to Front Raise

Conditioning
3 rounds for time:
• 10 Thrusters 135/95#
• 20 Wall Balls 20/14#
• 50 Double Unders

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

• Burgener Warm-Up 45/35#

Strength
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Dumbbell Snatches 40/25#
• 1 min Rest

Dumbbell snatches are alternating, single-arm, power snatches. Scale as needed.

Warm-up
• 200 m Run
• 200 m Run Backwards

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
“Upside-Down Angie”
For time:
• 100 Air Squats
• 100 AbMat Sit-ups
• 100 Push-ups
• 100 Pull-ups

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Accessory
12-10-8 reps:
• Reverse Grip Bent-Over Rows
• Hammer Curls

12-10-8 reps:
• Ring Dips
• Dumbbell Kickbacks

Conditioning
12 min AMRAP:
• 50 Double Unders
• 40 Box Jumps 24/20”
• 30 Toes-to-bar
• 20 calorie Row
• 10 Handstand Push-ups

Warm-up
• 400 m Run

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
• Tabata Hollow Rocks

Conditioning
21-15-9 reps for time:
• Power Cleans 135/95#
• Chest-to-bar Pull-ups

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Accessory
12-10-8 reps:
• Seated Barbell Military Press
• Side Lateral Raise

12-10-8 reps:
• Barbell Shrug
• Front Plate Raise

Conditioning
5 rounds for time:
• 20 Wall Balls 20/14#
• 10 Deadlifts 225/155#