Warmup
4 Rounds of:
• :15 Jumping Jacks
• :15 Air Squats
• :15 Mountain Climbers
• :15 Lunges
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 Rounds of:
• 12 Floor Wipers w/ Barbell
• 10 Toes-to-bar
Conditioning
“Hammer” – 5 Rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 5 Jerks 135/95#
• 20 Pull-ups
• Rest 90 seconds
Warmup
4 Rounds of:
• 50 m Run
• 50 m Run Backwards
2 Rounds of:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work
Core
6 min Rounds of:
• :20 L Hang Hold
• :10 Rest
• :20 AbMat Sit-ups
• :10 Rest
Conditioning
4 Rounds for time:
• 200 m Sled Pull 90/45#
• 20 steps Walking Barbell Lunges 95/65#
• 200 m Run
• 20 steps Walking Lunges
Warmup
• Tabata Air-Bike / Row
• 10 m Lunge
• 15 Air Squats
• 10 m Lunge Backwards
• 15 Air Squats
• 20 Shoulder Passthroughs
• 10 Bar Kips
Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with no weight
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest
Conditioning
“11.6 Open Workout”
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Pull ups
• 6 Thrusters 100/65#
• 6 Pull ups
• 9 Thrusters 100/65#
• 9 Pull ups
Continue the pattern until time expires.
Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#
Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks
Conditioning
6 min of:
• :20 Max Back Squats 135/95#
• :40 Rest
3 min Rest
6 min of:
• :20 Max Back Squats 95/65#
• :40 Rest
2 min Rest
• 30 cal Air-Bike
Warmup
• 300 m Row
• 10 Wall Walks
• 20 Jumping Air Squats
• 20 Jumping Lunges
• 20 PVC Passthroughs
PVC Burgener Warm-up
• 3 Down and up
• 3 Elbows high and outside
• 3 Muscle snatch
• 3 Snatch land
• 3 Snatch drop
• 3 Hang power snatch
Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 Rounds of:
• 5 Ring Swings
• 7 Toes to Bar
• 9 Leg Raises
Conditioning
• 400 m Run Buy-in
4 Rounds for time:
• 12 one-arm Dumbbell Snatch 50/30#
• 10 Pistols holding Dumbbell 50/30#
• 400 m Run Cash-out
Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Lunges
• 20 PVC Squats
Strength
Overhead Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
10 – 8 – 6 – 4 – 2 reps of:
• AbMat Sit-ups
• Good Mornings w/ barbell 45/35#
Conditioning
4 Rounds of:
• 1 min Max Kettle Bell Swings 53/35#
• 1 min Max Burpees
• 1 min Max Over-Unders (band at 24″)
Warmup
• 200 m Run
• 200 m Backwards Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Core
6 min Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest
Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work
Conditioning
For time:
• 1 mile Run
Warmup
• 400 m Run
• 10 m Bear Crawl
• 10 m Inch Worm
• 10 m Backwards Bear Crawl
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Scorpions
Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
8 Rounds of:
• :10 L-Sit Hold
• :10 Rest
• :10 Straight Body Lever from the Floor
• :10 Rest
Conditioning
“12.4 Open Workout”
12 min AMRAP:
• 150 Wall Ball Shots
• 90 Double-Unders
• 30 Ring Muscle-ups
Warmup
• 100 Double-Unders
3 Rounds of:
• 10 Wall Ball Shots
• 8 DB Shoulder Press 30/10#
• 6 Push-ups
Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
21 – 15 – 9 reps of:
• Knees to Elbows
• Evil Wheels
Conditioning
20 min AMRAP:
• 200 m Run
• 10 cal Row / Air-Bike
• 5 Handstand Push-ups
Warmup
• 25 cal Air Bike
• 20 Jumping Jacks
• 15 Kettle Bell Swings (light)
• 10 Goblet Squats (light)
• 5 Jumping Lunges (per leg)
• 15 Arm Circles CW (5 sm, 5 md, 5 lg)
• 15 Arm Circles CCW (5 sm, 5 md, 5 lg)
Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
• Tabata Handstand Hold
Conditioning
6 min EMOM:
• 5 Power Cleans 185/125#
• 10 Plyometric Push-ups
Rest 1 min
6 min EMOM:
• 5 Hang Power Cleans 135/95#
• 5 Bar Muscle Ups
Warmup
• 300 m Row
• 20 Air Squats
3 Rounds of:
• 10 m Lunge
• 10 m Duck Walk
Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
6 min EMOM:
• 10 AbMat Sit-ups
• Max Plank Hold
Conditioning
5 Rounds for time:
• 10 Med Ball Cleans 50/40#
• 20 Med Ball Mountain Climbers
• 100 m Run with Med Ball
Warmup
• 400 m Run
• 3 Rounds of “Cindy”
• 30 Wall Ball Shots 20/16#
Core
3 Rounds of:
• :20 Roll to Candle Stick
• :10 Rest
• :20 Sit Up to Pikes
• :10 Rest
• :20 Hollow Rock
• :10 Rest
Strength
• 12 min Snatch work
• 12 min Clean & Jerk work
Conditioning
Tabata (8 rounds of :20 work, :10 rest):
• Air-Bike
• Battle Ropes
• Rower
• Ski Erg
• Heavy Rope Swings
Warmup
6 Rounds of:
• :20 Air-Bike or Rower
• :10 Rest
• 20 Jumping Jacks
• 20 Up Downs
• 20 Samsun Stretch Lunges
• 10 Standing Trunk Swings
• 10 Bent-over Trunk Swings
Core
3 Rounds of:
• 5 Rolling V Ups
• 10 Med Ball Russian Twists 20/16#
• 15 Flutter Kicks
Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Conditioning
“13.2 Open Workout”
10 AMRAP of:
• 5 Shoulder to overhead 115/75#
• 10 Deadlifts 115/75#
• 15 Box jumps 24/20”
Warmup
• 300 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 20 m Backwards Run
• 15 PVC Passthroughs
• 15 PVC Back Squats
• 15 PVC Good Mornings
Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
3 Rounds for time:
• 800 m Run
• 10 Toes-to-bar
• 12 Lying Leg Lifts
Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
4 Rounds:
• :30 PVC Overhead Squat Hold (band assisted if needed)
• :20 Rest
Core
6 min Rounds of:
• :20 Handstand Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest
Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
Alternate between:
• 1, 2, 3… 10 reps of Squat Snatch 95/65#
• 10, 9, 8… 1 reps of Handstand Push-ups
Warmup
• 400 m Run
• 25 Jumping Jacks (arms side-to-side)
• 10 Jumping Jacks (arms front-to-back)
• 10 Lunge Elbow to Instep with Rotation (5/side)
• 15 Arm Circles Clockwise (5 small, 5 medium, 5 large)
• 15 Arm Circles Counter Clockwise (5 small, 5 medium, 5 large)
Core
3 Rounds not for time:
• 40 Seal Walk Steps
• 20 AbMat Situps
Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
6 min AMRAP:
Ascending ladder (1, 2, 3… reps):
• Thruster 95/65#
• Bar-facing Burpees
2 min Rest
6 min AMRAP:
Ascending ladder (1, 2, 3… reps):
• Thruster 75/55#
• Bar-facing Burpees
Warmup
• 20 m Butt Kicks
• 20 m High Knees
• 20 m Backwards Run
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Back Squats
• 10 Leg Swings (each leg)
Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest
Conditioning
• 1000 m Row (or 60 cal Air-Bike)
• 90 Kettle Bell Swings 53/35#
• 80 Goblet Squats 53/35#
• 70 Box Jumps/Step-ups 24/20″
• 60 Dips (ring or stationary)
• 50 Chest-to-bar Pull-ups
• 40 Push-ups
• 30 Burpees
• 20m Sled Pull 135/90#
• 10 Muscle Ups (ring or bar)
Splits reps with partner as needed. While one partner works, the other holds barbell 95/65# however they’d like, just as long as the barbell doesn’t touch the ground. Partners must transfer barbell without touching the ground. If the barbell touches the ground, both partners must both sprint 100 m.
Warmup
• 10 Inch Worms
• 20 Duck Walk Steps
• 30 PVC Jumping Squats
• 20 PVC Passthroughs
• 10 Leg Swings (each leg)
Core
5 Rounds of:
• :15 L Hang Hold
• 5 Toes to Bar from L Hangs
• 5 Leg lifts from hang to horizontal
• 5 Strict Toes to Bars
Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
“14.1 Open Workout”
10 min AMRAP
• 30 Double-Unders
• 15 Power Snatches 75/55#
Warmup
• 300 m Row
• 30 Good Mornings (empty bar) 45/35#
• 30 Deadlifts (empty bar) 45/35#
• 15 Bent Over Rows (empty bar) 45/35#
• 15 Upright Rows (empty bar) 45/35#
Core
5 Rounds:
• :20 L-Sit Hold
• :20 Rest
• :20 Handstand Hold
• :20 Rest
Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM
Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM
Conditioning
For time:
• 400 m Run
• 40 Air Squats
• 400 m Run
• 30 Air Squats
• 400 m Run
• 20 Air Squats
• 400 m Run
• 10 Air Squats
Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Back Squats (3 sec hold at the bottom)
Core
10 – 8 – 6 – 4 – 2 reps:
• Toes to bar
• AbMat Sit-ups
Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Conditioning
From 00:00 – 03:00:
• 10 Snatch 135/95#
• 15 cal Air-Bike
From 03:00 – 06:00:
• 10 Clean & Jerk 135/95#
• 15 cal Air-Bike
From 06:00 – 09:00:
• 10 Front Rack Lunges 135/95#
• 15 cal Air-Bike
From 09:00 – 12:00:
• 10 Front Squats 135/95#
• 15 cal Air-Bike