Workout

Warm-up
• Tabata Air Bike

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

12-10-8 reps:
• DB Incline Bench Press 30/20#
• Ring Rows

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

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 GHD Sit-ups

Conditioning
15 min AMRAP:
• 9 Thrusters 95/65#
• 12 Bar Facing Burpees
• 15 Box Jumps 24/20”

Warm-up
• 300 m Row

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

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

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

Conditioning
For time:
• 100 Double Unders

Then, 21-15-9 reps:
• Kettlebell Swings 70/53#
• Pull-ups

Then:
• 100 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

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

Conditioning
For time:
• 800 m Run
• 100 Wall Balls 20/14#
• 800 m Run

Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs

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

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

Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels

Conditioning
30-20-10 reps for time:
• Row (calories)
• AbMat Sit-ups
• Deadlifts 135/95#
• Handstand Push-ups

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
10 min EMOM:
• 1 Snatch

Increase weight until you find the heaviest 1 rep.

Conditioning
For time:
• 10 Power Snatches 135/95#
• 20 Box Jump Overs 24/20”
• 30 Burpee Pull-ups
• 40 Dumbbell Thrusters 30/20#
• 50 Dumbbell Lunges 30/20#
• 200 Double Unders
• 50 Dumbbell Lunges
• 40 Dumbbell Thrusters
• 30 Burpee Pull-ups
• 20 Box Jump Overs
• 10 Power Snatches

Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 12 DB Bench Press 35/25#
• 10 Bent-over Rows 95/65#

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

Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Toes-to-bar

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Squat Cleans 135/95#
• Hand-Release Push-ups

Warm-up
3 rounds:
• 100 m Run
• 10 Air Squats

2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges

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

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

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
For time:
• 60 cal Row
• 50 Wall Balls 20/14#
• 40 cal Row
• 30 Wall Balls
• 20 cal Row
• 10 Wall Balls

Warm-up
4 rounds:
• 25 Double Unders
• 5 Dumbbell Thrusters 20/10#

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

Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
5 rounds for time:
• 9 Shoulder-to-Overhead 115/75#
• 12 Chest-to-bar Pull-ups
• 15 Burpees

Warm-up
• 300 m Row
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box 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:
• 15 Russian Med Ball Twists 20/14#
• 15 Knee Raises on the Bench

Conditioning
10 min AMRAP:
• 4 Ring Dips
• 8 One-arm Alternating DB Snatch 70/50#

5 min AMRAP:
• AirBike calories

The one-arm alternating dumbbell snatch is a squat snatch. *** CAUTION *** weight on the DB snatch is heavy. Scale to Power DB Snatch or lighter weight if needed

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

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

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
2 rounds for time:
• 800 m Run
• 60 Kettlebell Swings 53/35# (1)
• 40 Kettlebell Lunges 53/35# (1)
• 20 Handstand Push-ups

Warm-up
• Tabata Air Bike

2 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

2 rounds:
• 12 DB Bench Flyes 15/10#
• 12 DB Bent-over Rows 30/20#

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

Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
4 rounds for time:
• 25 Wall Balls 20/14#
• 15 Power Cleans 155/105#

Warm-up
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs

3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

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

Conditioning
“Tabata Something Else”
For total reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Sit-ups
• Tabata Air Squats

Tabata is 8 rounds of 20 sec of work, 10 sec of rest. After one tabata is complete, perform the next with no additional rest. Score is total number of reps.

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
• 20 Air Squats

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

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

Conditioning
20 min AMRAP:
• 50 Double Unders
• 25 cal Row
• 10 Deadlifts 185/125#

Warm-up
• 60-40-20 Double Unders (unbroken)
• 10 sec Rest

• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 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
• 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
4 rounds:
• 20 sec Seal Walk
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
For time:
• 10-8-6-4-2 Thrusters 115/75#
• 1-2-3-4-5 Rope Climbs

Warm-up
• 20 cal Air Bike

• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions

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

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

Conditioning
3 rounds for time:
• 10 Overhead Squats 135/95#
• 15 Toes-to-bar

Rest 3 min

3 rounds for time:
• 10 Power Snatches 95/65#
• 15 Box Jumps 30/24”

Warm-up
• 500 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 15 sec Arm Circles Forward
• 30 sec Pec Stretch w/ Band Left
• 15 sec Arm Circles Backwards

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

Core
For time:
• 100 AbMat Sit-ups

Conditioning
9 rounds for time:
• 11 Wall Balls 20/14#
• 11 Burpees

Warm-up
• 400 m Run

3 rounds:
• 10 Shin Hops
• 10 Air Squats
• 10 Samson Stretches

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
30-20-10 sec/reps:
• L-sit (seconds)
• Mountain Climbers

Conditioning
Row Intervals (4×500)
4 rounds, 5 min each:
• 500 m Row (max effort)

Rest in the remaining time.

Warm-up
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

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

Conditioning
4 rounds for time:
• 75 Double Unders
• 15 Thrusters 95/65#
• 15 Pull-ups

Warm-up
• 300 m Row

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

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels

Conditioning
8 rounds for time:
• 100 m Run
• 5 Power Cleans 185/125#
• 1 min Rest

Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

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

Strength
Back Squat (5 sec pause in bottom)
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlifts + Shrugs
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Perform 5 deadlifts, then 5 shrugs.

Conditioning
“Zeus”
3 rounds for time:
• 30 Wall Balls 20/14#
• 30 Sumo Deadlift High Pull 75/55#
• 30 Box Jumps 20”
• 30 Push Press 75/55#
• 30 cal Row
• 30 Push-ups
• 10 Back Squats Body weight