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

Warm-up
• 500 m Row
• 20 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 10 Incline DB Bench Press 25/15#
• 5 Strict Pull-ups

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:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#

Conditioning
21-15-9 reps for time:
• Clean & Jerks 135/95#
• Bar Muscle Ups

Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Arm Circles

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch 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
4 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Leg Levers
• 10 sec Rest

Conditioning
6 min AMRAP:
• 12 cal Row
• 12 Wall Balls 20/14#

2 min Rest

6 min AMRAP:
• 12 cal Air Bike
• 12 Toes-to-bar

If you don’t have an Air Bike, row for both.

Warm-up
• 20 cal Air Bike

2 rounds:
• 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

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

Conditioning
4 rounds for time:
• 400 m Run
• 10 Pull-ups
• 20 Push-ups
• 30 AbMat Sit-ups

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions

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

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

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

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

Conditioning
For time:
• 100 Double Unders
• 50 Front Squats 95/65#
• 25 Lateral Burpees over Bar
• 50 Back Squats 95/65#
• 100 Double Unders

No rack.

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

Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
“Blake”
4 rounds for time:
• 100 ft. Overhead Lunge 45/25# plate
• 30 Box Jumps 24/20”
• 20 Wall Balls 20/14#
• 10 Handstand Push-ups

Warm-up
• 100 Double Unders
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 DB Bench Press 30/20#
• 10 DB Bent-over Rows 30/20#

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

Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Core
3 rounds:
• 10 Seated Good Mornings 95/65#
• 10 GHD Sit-ups

Conditioning
2 rounds for time:
• 1000 m Row
• 15 Power Snatches 135/95#
• 10 Ring Muscle Ups

Warm-up
• 20 cal Air Bike

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

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

Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

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

Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench

Conditioning
For time:
• 400 m Run
• 20 Kettlebell Swings 53/35#
• 40 Air Squats
• 400 m Run
• 15 Kettlebell Swings 53/35#
• 30 Air Squats
• 400 m Run
• 10 Kettlebell Swings 53/35#
• 20 Air Squats

Warm-up
• 500 m Row

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds with empty barbell:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Front Squats 45/35#

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

Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Conditioning
8 min AMRAP:
• 10 Hang Power Cleans 115/80#
• 5 Thrusters 115/80#

2 min Rest

8 min AMRAP:
• 20 Chest-to-bar Pull-ups
• 10 Deficit Push-ups 3/2”

Warm-up
• 20 PVC Passthroughs
• 20 PVC Good Mornings

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:
• 200 m Run
• 15 PVC Overhead Squats

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

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

Core
3 rounds:
• 45 sec Max AbMat Sit-ups
• 15 sec Rest
• 45 sec Max Hollow Body Hold
• 15 sec Rest

Conditioning
3 rounds for time:
• 9 Double Kettlebell Deadlifts 70/53#
• 12 Handstand Push-ups
• 15 Box Jump Overs 24/20”

Double Kettlebell Deadlift is a kettlebell in each hand in the traditional deadlift stance with feet under the hips with kettlebells to the outside of the feet/hips. Perform a rep just like a barbell deadlift. The rep is complete when hands come back down to mid-shin (KBs may/may not touch the ground).

Warm-up
• 400 m Run

2 rounds:
• 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
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

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

Warm-up
• 20 cal Air Bike
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)

3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Push-ups
• 10 Bar Kips

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

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
3 rounds:
• 20 Seal Walk steps
• 10 Evil Wheels

Conditioning
10 rounds for time:
• 5 Pull-ups
• 5 Thrusters 95/65#
• 5 Burpees

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
For time:
• 100 – 80 – 60 – 40 – 20 Double Unders
• 10 – 8 – 6 – 4 – 2 Squat Snatch 95/65#

Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Wallballs 20/14#

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

Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Conditioning
3 rounds for time:
• 10 Shoulder to Overhead 135/95#
• 20 Toes-to-bar
• 400 m Run

No rack. Barbell starts from the ground for the shoulder to overhead.

Warm-up
• 300 m Row
• 15 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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

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

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

Core
6 rounds:
• 30 sec Handstand Hold
• 20 Hollow Rocks

Conditioning
“Elizabeth”
21 – 15 – 9 reps for time:
• Squat Clean 135/95#
• Ring Dips

Warm-up
• 400 m Run
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

10 min EMOM:
• 1 Hang Snatch + 1 Snatch

Start light then work up to as heavy as possible.

Conditioning
For max reps:
• Tabata Row (calories)
• Tabata Handstand Push-ups
• Tabata Kettlebell Lunges 53/35#
• Tabata Box Jumps 24/20”
• Tabata Kettlebell Goblet Squats 53/35#

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. After finishing one tabata move right into the next tabata with no added rest. Score is total number of reps/calories.

Warm-up
• Tabata Air Bike

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

Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
3 rounds:
• 30 Flutter Kicks
• 20 MedBall Russian Twists 20/14#

Conditioning
40-30-20-10 reps for time:
• Power Cleans 135/95#
• Wall Balls 20/14#
• Pull-ups
• Push-ups

Warm-up
• 100 Jump Rope Singles
• 50 Double Unders

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 40 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Jacking Jacks
• 10 Air Squats

Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
4 rounds for time:
• 200 m Run
• 12 Kettlebell Swings 70/53#
• 200 m Run Backwards
• 12 Kettlebell Swings 70/53#

Warm-up
• 400 m Run

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

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

Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Conditioning
5 rounds for time:
• 400 m Row
• 20 Thrusters 45/35#