Workout

Warm-up
• Tabata Air Bike

3 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

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

Strength
10 min E2MOM:
• 5-4-3-2-1 Back Squat

Within the first 2 minutes, perform 5 back squats. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 back squats. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy back squat in the final 2 minutes. Recommended percentages: 75-80-85-90-95%

Conditioning
13 min AMRAP:
• 3 Bar Muscle-Ups
• 13 Row (calories)
• 13 Front Squats 95/65#

Barbell starts from the ground.

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

3 rounds:
• 10 Jumping Jacks
• 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
• 3 sets of 5 reps, work up to 85% of 1RM

Weighted Dips
• 3 sets of 5 reps, work up to 85% of 1RM

Core
3 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

Conditioning
7 min AMRAP:
• Dumbbell Devil Press 30/20# (2)

Warm-up
• 20 cal Air Bike

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

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

Strength
10 min E2MOM:
• 1 Snatch
• 5-4-3-2-1 Overhead Squats

Within the first 2 minutes, perform 1 squat snatch followed by 5 overhead squats. Increase weight. In the next 2 minutes, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch + 3 ohs, etc.

Conditioning
For time:
• 250 m Row
• 25 Power Snatches 95/65#
• 25 Pull-ups
• 500 m Row
• 25 Pull-ups
• 25 Power Snatches 95/65#
• 250 m Row

Warm-up
• 200 m Row
• 200 m Run

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

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Clean & Jerks
• 3 sets of 5 reps, work up to 85% of 1RM

Front Squats
• 3 sets of 5 reps, work up to 85% of 1RM

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Box Jump Overs 24/20”
• 4 Hang Squat Cleans 75/55#
• 4 Box Jump Overs 24/20”
• 6 Hang Squat Cleans 75/55#
• 6 Box Jump Overs 24/20”
… continue pattern until time.

Warm-up
• 300 m Row

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

3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges

Strength
Front Rack Reverse Lunges
• 3 sets of 5 reps, work up to 85% of 1RM

Dumbbell Step Ups 20”
• 3 sets of 6 reps, AHAP

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

Conditioning
4 rounds for time:
• 800 m Run
• 60 Double Unders
• 40 Air Squats
• 20 Dumbbell Bench Press 50/35#

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

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

Strength
Back Squat
• 3 sets of 5 reps, work up to 85% of 1RM

Deadlift
• 3 sets of 5 reps, work up to 85% of 1RM

Conditioning
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#

Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips

Increase weight to finish heavy.

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises

Conditioning
10 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#

Warm-up
• 100 Single Unders

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
Snatch
• 3 sets of 5 reps, work up to 85% of 1RM

Overhead Squat
• 3 sets of 5 reps, work up to 85% of 1RM

Conditioning
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
10 min E2MOM:
• 1 Power Clean
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light (around 50% of 1RM Cluster). Work up to finish heavy.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump 24/20”
• 1 Dumbbell Hang Clean 55/35#
• 2 Toes-to-bar
• 2 Box Jumps 24/20”
• 2 Dumbbell Hang Cleans 55/35#
• 3 Toes-to-bar
• 3 Box Jumps 24/20”
• 3 Dumbbell Hang Cleans 55/35#
… continue +1 rep pattern until time is up.

Note: The Dumbbell Hang Cleans are squat cleans.

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

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

Strength
5 rounds:
• 4 Overhead Lunges

Increase weight to finish as heavy as possible.

Core
3 rounds:
• 10 Knees to Elbows
• 30 sec Hollow Body Hold

Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• Push-ups

* Increase weight each set: 95/65#, 115/75#, 135/85#, 155/95#

Warm-up
• 400 m Run

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

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
9 min EMOM:
• 1 Back Squat

Increase weight to finish heavy.

Conditioning
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”

Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Bench Press
• 5-3-1 reps, work up to 90% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 90% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 2 min: Row (calories)

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

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

Strength
10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 3 Overhead Squats

Conditioning
3 rounds for time:
• 9 Toes-to-bar
• 9 Power Cleans 135/95#
• 9 Chest-to-Bar Pull-ups
• 9 Power Cleans 135/95#

Warm-up
• 300 m Row

3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM

Front Squats
• 5-3-1 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 10 Dumbbell Power Snatch 50/35#
• 10 Dumbbell Goblet Squat 50/35#
• 40 Double Unders

* One (1) dumbbell.

Warm-up
• 400 m Run

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

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

Strength
5 attempts for max weight:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 attempts for max weight:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)

Conditioning
In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Muscle-ups

2 min Rest

In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Rope Climbs 15’

 2 min Rest

In 4 min, complete 2 rounds:
• 3 Squat Cleans 155/105#
• 15 Box Jumps 24/20”
Then: Max Handstand Push-ups

 Score is total number of muscle-ups + rope climbs + hspu.

Warm-up
• 300 m Row

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

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Back Squat
• 5-3-1 reps, work up to 90% of 1RM

Deadlift
• 5-3-1 reps, work up to 90% of 1RM

Conditioning
30-20-10 reps for time:
• Air Bike calories
• Toes-to-bar

Then, 15-10-5 reps:
• Deadlifts 275/185#
• Burpees bar-facing

Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats

3 rounds:
• 5 sec Plank Hold
• 5 Push-ups
• 10 Dumbbell Thrusters 20/10#

Strength
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm

Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
14 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 12 Wall Balls 20/14#
• 12 calorie Row
• 14 Wall Balls 20/14#
• 14 calorie Row

Continue pattern until time is up.

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 90% of 1RM

Conditioning
5 rounds for time:
• 200 m Run
• 15 Pull-ups
• 10 Clean & Jerks 135/95#

Warm-up
• 300 m Row

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
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

Core
• Tabata Hollow Body Hold

Conditioning
8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch

Strength
Clusters
• 3 sets of 3 reps, work up to 85% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
“Nancy”
5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#