Warmup
• 300 m Row
• 20 Jumping Jacks
3 rounds:
• 10 Kettlebells Swings 53/35#
• 10 Goblet Squats 53/35#
• 4 Pistols
Strength
Front Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 rounds of:
• :30 Hollow Rocks
• :30 Plank Hold
Conditioning
“Karen” for time:
• 150 Wall Ball Shots 20/14#
Then, 3 rounds for time:
• 30 Double Unders
• 10 Muscle Ups
Warmup
• 400 m Run
3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Walking Lunges 45/35#
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 reps @100% of Snatch 1RM
Core
5 rounds of:
• 20 Flutter Kicks
• 10 Russian Med Ball Twists
Conditioning
For time:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Deadlifts 135/95#
• 20 Box Jumps 30/24”
• 10 Handstand Push-ups
• 20 Box Jumps 30/24”
• 30 Deadlifts 135/95#
• 40 AbMat Sit-ups
• 50 Double Unders
Warmup
3 rounds:
• 100 m Row
• 10 Wall Balls 20/14#
• 20 PVC Passthoughs
• 20 Jumping Lunges
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
Core
3 rounds:
• 20 GHD Situps
• 20 Good Mornings 45/35#
Conditioning
21-18-15-12-9-6-3 reps for time:
• Back Squat 135/95#
• Air Bike calories
* No rack.
Warmup
• 15 cal Air-Bike
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
Overhead Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Snatch
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest
Testing
For time:
• 800 m Run
Conditioning
5 min AMRAP of 3-6-9-12… reps:
• Power Snatches 115/80#
• Burpees
2 min Rest
5 min AMRAP of 3-6-9-12… reps:
• Overhead Squats 115/80#
• Toes-to-bar
Warmup
3 rounds:
• 30 sec Double Unders
• 30 sec Toe Touches
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Cossack/Side Lunges
• 30 sec Rest
Then:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
Strength
10 min EMOM:
• 3 Position Snatch (Hip, Knee, Floor)
10 min EMOM:
• 3 Position Clean (Hip, Knee, Floor)
Testing
For time:
• 100 Kettlebell Swings 53/35#
Conditioning
For time:
• 30 cal Row
• 30 AbMat Situps
• 30 Box Jumps 24/20”
• 30 Front Rack Lunges 95/65#
• 30 Kettlebell Snatches 53/35#
• 30 Front Rack Lunges 95/65#
• 30 Box Jumps 24/20”
• 30 AbMat Situps
• 30 cal Row
Warmup
• 400 m Run
3 rounds of:
• 10 KB Hand to Hand Swing
• 8 KB Clean & Push Press /arm
• 6 Hand-release Burpees
Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
3 rounds of:
• 10 Weighted AbMat Sit-ups
• 10 Ball Slams
* as heavy as possible
Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds
Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 rounds of:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest
Conditioning
2 rounds for time:
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Toes-to-bar
• 200 m Run
• 10 Toes-to-bar
• 200 m Run
Warmup
• 100 m Run
• 100 m Run Backwards
2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec PVC Good Mornings
• 30 sec PVC Deadlifts
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Core
3 rounds of:
• 10 m Slide to Hollow
• 10 m Seal Walks
Conditioning
For time:
• 500 m Row
Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”
Then:
• 500 m Row
Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”
Then:
• 500 m Row
*Notes: Dumbbells must touch the ground before each deadlift rep. Full extension at the top of the burpee box jump is not required. OK to step down.
Warmup
• 300 m Row
• 50 Double Unders
3 rounds:
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Testing
For time:
• 50 cal Air Bike
Core
3 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold
• 10 GHD Hip Extensions
• 10 sec GHD Hip Extension hold
*The hold positions the body is parallel with the ground.
Conditioning
15 minute AMRAP:
• 5 Power Cleans 155/105#
• 10 Pull-ups
• 15 Wall Balls 20/14#
Rest Day
Warmup
4 rounds:
• 25 Double Unders
• 8 Air Squats
• 8 Kettlebell Swings 35/18#
• 8 PVC Passthroughs
Then:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
Strength
• Death by Clean & Jerk 135/95#
Complete 1 C&J the 1st minute, 2 C&J the 2nd minute, 3 C&J the 3rd minute, and so on until you cannot complete the total reps in the given time.
Testing
• Max Unbroken Bar Muscle Ups
Conditioning
4 rounds for time:
• 2 Rope Climbs 15’
• 4 DB Snatches per arm 70/50#
• 600 m Row
5 min Rest
• Tabata Sprints
Warmup
• 20 cal AirBike
• 20 Air Squats
• 20 PVC Passthroughs
3 rounds of:
• 10 m Lunge
• 10 m Duck Walk
Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
21 – 15 – 9 reps of:
• Russian Med Ball Twists
• Evil Wheels
Conditioning
“Nancy” 5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#
5 min Rest
• Tabata Air Bike for max calories
(8 rounds of 20 sec work, 10 sec rest)
Warmup
• 20 PVC Passthroughs
3 rounds not for time:
• 8 DB Should Press 25/15#
• 8 Bent-over DB Rows 25/15#
• 8 Deficit Push-ups 45/25 plates
For time:
• 250 m Row
Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
8 rounds of:
• 10 sec L-Sit Hold
• 10 sec Rest
• 10 sec Straight Body Lever from the Floor
• 10 sec Rest
Conditioning
3 rounds for max cal/reps:
• 1 min Air Bike calories
• 1 min Sumo Deadlift High-Pull 75/55#
• 1 min Dumbbell Bench Press 50/35#
• 1 min Rest
Warmup
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left
2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Thrusters 45/35#
Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
4 rounds of:
• 10 m Seal Walks
• 10 GHD Sit-ups
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
• Dumbbell Thruster 45/30# /hand
• Wall Ball 20/14#
Penalty: 5 burpees anytime a set is broken.
Warmup
• 300 m Row
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 Standing Toe Touches
• 20 Legs Swings (each leg)
• 20 GHD Back Extensions
Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Testing
For time:
• 100 Double Unders
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Handstand Hold
• 15 sec Rest
Conditioning
10 min AMRAP:
• 5 Handstand Push-ups
• 10 Deadlifts 135/95#
• 15 Lateral Bar Hops
Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
12 min on the clock:
• 4 attempts at 1RM Snatch
12 min on the clock:
• 4 attempts at 1RM Clean & Jerk
Score = weight of best Snatch + weight of best Clean & Jerk
Testing
• Max Handstand Walk
Conditioning
20 min AMRAP:
• 50 Wall Ball Shots 20/14#
• 50 MedBall Overhead Lunges 20/14#
• 40 Box Jumps 24/20”
• 40 Toes-to-bar
• 30 Chest-to-bar Pull-ups
• 30 Burpees over Bar
• 20 Power Clean 135/95#
• 20 Push Jerk 135/95#
• 10 Snatch 135/95#
• 10 Muscle Ups
Warmup
• 1,000 m Row
3 rounds of Light One-Arm Kettlebell Work:
• 10 KB Hand to Hand Swing
• 5 KB Snatch /arm
• 5 KB Thruster /arm
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
For time:
• 200 Flutter Kicks (left + right = 1)
Conditioning
“Helen” 3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
Warmup
4 Rounds of:
• 15 Jumping Jack
• 15 PVC Overhead Squat
• 15 PVC Overhead Lunge
• 15 Tuck Jumps
Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
4 rounds of:
• 12 Barbell Glute Bridges 95/65#
• 12 MedBall Sit-ups 20/14#
Conditioning
For time:
• 60 cal Air Bike
• 50 Burpees to 6” above target
• 40 Hang Snatch 75/45#
• 30 cal Air Bike
• 20 Burpees to 6” above target
• 10 Hang Snatch 75/45#
Warmup
Sets of unbroken reps:
• 50 – 40 – 30 – 20 – 10 Double Unders
* Rest 10 sec after each set
3 rounds of:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Band Pull-a-parts
• 10 Band Passthroughs
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
8 rounds of:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest
Conditioning
For time:
• 400 m Run
Then 14 – 12 – 10 – 8 – 6 reps:
• Push-ups
• Chest-to-bar Pull-ups
• Dips
• Rings Rows
Then:
• 400 m Run
Warmup
• 400 m Run
10 – 8 – 6 reps of:
• Air Squats
• Shin Hops
• DB Shoulder Press 15/25#
• PVC Passthroughs
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
Testing
For time:
• 100 Air Squats
Core
21 – 15 – 9 reps of:
• Mountain Climbers
• Knee Raises on the Bench
Conditioning
3 rounds for max reps/cals:
• 1 min Row
• 1 min Hang Clean 95/65#
• 1 min Push Press 95/65#
• 1 min Air Bike
• 1 min Rest
