Workout

Warm-up
• 200 Single Unders

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

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
12 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 1 Overhead Squat
• 1 Clean Pull
• 1 Clean
• 1 Jerk

Every 2 minutes for 6 rounds, complete the complex above. Start with 40% of 1RM for snatch and increase by 10% each round to finish around 90%.

Conditioning
For time:
• 60 cal Air Bike
• 50 Air Squats
• 40 cal Air Bike
• 30 Push-ups
• 20 cal Air Bike
• 10 Pull-ups

Goal: 10-12 min.

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
10 min Alternating EMOM:
• Even min: 2 Back Squats
• Odd min: 2 Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

Conditioning
2 rounds for time:
• 500 m Row
• 25 Front Squats 135/95#
• 25 Burpees over Rower

Goal: 12-14 min.

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

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

Weighted Dips
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Core
3 rounds for max time:
• Max L-Sit Hold (Parallettes)
• 10 GHD Hip Extensions

Conditioning
For time:
• 10 Overhead Squats 135/95#
• 50 Double Unders
• 8 Overhead Squats 135/95#
• 50 Double Unders
• 6 Overhead Squats 135/95#
• 50 Double Unders
• 4 Overhead Squats 135/95#
• 50 Double Unders
• 2 Overhead Squats 135/95#
• 50 Double Unders

Goal: 5-7 min.

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Start with 40% of 1RM for snatch and increase by 10% each round to finish around 80%.

Conditioning
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#

Goal: 18 rounds (252 reps). To achieve this you’ll need to finish each round 53 seconds or faster.

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

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

Front Squats
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Core
For time:
• 100 AbMat Sit-ups

Conditioning
21-15-9 reps for time:
• Clusters 95/65#
• Chest-to-bar Pull-ups

Goal: 8-9 min.

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
5 min EMOM:
• 3 Snatch

5 min EMOM:
• 3 Clean & Jerk

Start with 55% of 1RM for each and increase by 5% each round to finish around 75%.

Conditioning
For time:
• 100 Double Unders

Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#

 Then:
• 100 Double Unders

Goal: 10-12 min.

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

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

Deadlifts
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Conditioning
5 rounds for time:
• 10 Thrusters 75/55#
• 15 cal Row
• 20 Push-ups

Goal: 10:00

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

3 rounds:
• 3 Burpee Pull-ups
• 10 Jumping Jacks

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

Strength
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press

Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.

Core
20-15-10-5 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

Warm-up
• 20 cal Air Bike

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

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

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

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

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.

Goal: complete the round of 14.

Warm-up
• 300 m Row

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 Around the World CW
• 10 PVC Around the World CCW

Strength
10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
For time:
• 8-6-4-2 Bar Muscle-ups
• 40-30-20-10 Wall Balls 20/14#

Goal: 6-8 min.

Warm-up
2 rounds:
• 10 m Sprint Forward­­
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Walking Lunges

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

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

Strength
Front Rack Reverse Lunges
• 3 sets of 3 reps, work up to 80% of 1RM

Sled Drag
• 4 sets of 50 meters AHAP

Conditioning
3 rounds for max reps:
• 90 sec Air Bike calories
• 30 sec Rest
• 90 sec Russian Kettlebell Swings 53/35#
• 30 sec Rest
• 90 sec Kettlebell Goblet Lunges 53/35#
• 30 sec Rest

The Russian KB swings go to eye-level. The KB goblet lunges can be walking or in-place, one step equals one rep. Rep count goal: ~16 AirBike cal/round, ~40 RKB Swings/round, ~30 KBG Lunges/round, for a total rep count of ~250.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
10-8-6-4-2 reps:
• Back Squat
• Shoulder Press

Setup 2 bars. Start with 50% of 1RM for each and increase by 10% each round to finish around 90%.

Conditioning
6 rounds for time:
• 50 Double Unders
• 10 Back Squats 165/105#

Squats are from the rack.

Warm-up
• 200 Single Unders

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch

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

Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
For time:
• 2000 m Row

10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 225/155#
• Box Jumps 30/24”

Warm-up
• 300 m Row

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

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

Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Start at 50% of 1RM Snatch. Add weight to finish as heavy as possible.

Conditioning
For time:
• 80 Pull-ups

Each time you drop from the bar, perform:
• 8 Devils Press 35/25#

For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women.

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

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

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

Front Squats
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Warm-up
• 200 Single Unders

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

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
10 min EMOM:
• 1 Snatch
• 2 Hang Cleans

Use 1 bar. Start at 50% of 1RM Snatch. Add weight to finish as heavy as possible.

Conditioning
4 rounds for max reps:
• 1 min GHD Sit-ups
• 30 sec Rest
• 1 min Kettlebell Swings 53/35#
• 30 sec Rest
• 1 min Bench Press 95/65#
• 30 sec Rest
• 1 min Goblet Squats 53/35#
• 30 sec Rest

Warm-up
• 300 m Row

5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 Dumbbell Thrusters 20/10#

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

Strength
Back Squat
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Deadlifts
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Conditioning
4 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest

Score is total reps completed.

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch

3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold

Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips

Try to be explosive with these movement, AHAP. Increase weight to finish heavy.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest

Conditioning
For time:
• Tabata Row until 100/70 calories
• Tabata Push-ups until 100/70 reps

Tabata is 20 seconds of work followed by 10 seconds of rest. Continue this pattern until calories/reps are complete. Start with the rower. When 100 calories for men / 70 calories for women is completed, immediately go into push-ups. Continue the 20 seconds of work followed by 10 seconds of rest until 100 push-ups for men / 70 push-ups for women are completed. Score is total time to complete all calories and reps.

Warm-up
• 400 m Run

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 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Overhead Squat
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Conditioning
For time:
• 12 Bar Muscle-ups
• 24 Box Jump Overs 24/20”
• 48 Power Snatches 95/65#
• 24 Box Jump Overs 24/20”
• 12 Bar Muscle-ups

Warm-up
• Tabata Row

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Increase weight to finish heavy.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 2 Wall Balls 20/14#
• 2 Burpees
• 4 Wall Balls
• 4 Burpees
• 6 Wall Balls
• 6 Burpees

… continue pattern until time is up.