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
Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Thruster (Test for 1 Rep Max)
• Warmup reps with just the bar
• 1 rep @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
Conditioning
2 rounds as fast as possible:
• 100 m Farmer’s Carry 70/50#
• 50 m Backwards Sled Push/Pull
4 rounds for time:
• 15 Kettlebell Thrusters 53/35#
• 30 m Walking Lunges w/ Kettlebells
Warmup
• 20 cal Air Bike
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Deadlift (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:
• 10 Romanian Deadlifts 135/95#
• 10 Evil Wheels
• 10 GHD Sit-ups
* For the Romanian Deadlift, do not go all the way back down to the floor in between reps, just past the knee to mid-shin (as demonstrated by Mark Bell in the video)
Conditioning
10 min AMRAP:
• 8 Deadlifts 185/135#
• 8 Burpee Box Jumps 24/20”
Warmup
• 300 m Row
• 10 m Spiderman Lunges
• 10 m Duck Walk
3 rounds of:
• 10 Air Squats
• 10 sec Squat Hold
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:
• 10 Toes-to-bar
• 10 Sit-up to Pike
Conditioning
8 rounds for time:
• 200 m Run
• 5 Air Squats
• 5 Push-ups
• 5 Pull-ups
Warmup
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
• 15 PVC Overhead Squats
• 15 PVC Passthroughs
• 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
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:
• 15 sec Hollow Body Hold
• 15 sec Rest
• 15 sec Side Plank Hold Right
• 15 sec Rest
• 15 sec Plank Hold
• 15 sec Rest
• 15 sec Side Plank Hold Left
• 15 sec Rest
Conditioning
16 min Alternating EMOM:
• 1 min: 15/12 cal Row
• 1 min: 10 Hang Power Snatch 95/65#
• 1 min: 10 Ring Dips
• 1 min: Rest
* One minute to complete each station. Rest in time remaining. Repeat cycle. Stop when clock hits 16 min.
Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead 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
Testing
For time:
• 100 Wall Ball Shots 20/14# at 10/9’ target
Core
20 – 15 – 10 – 5 reps of:
• AbMat Sit-ups
• GHD Back Extensions
Conditioning
12 min AMRAP:
• 12 Overhead Squat
• 12 Box Jumps 24/20”
* Start with just the bar (45/35#)
* After each round, add 20/10#
* Men: 45, 65, 85, 105, 125, 145, etc
* Women: 35, 45, 55, 65, 75, 85, etc
Warmup
• 500 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left
Strength
For 9 min, every 3 min:
• 1 Hang Snatch
For 9 min, every 3 min:
• 1 Hang Clean
*Increase weight. Work up to heaviest 1 rep.
Testing
Max unbroken:
• Ring Muscle Ups
Conditioning
• 400 m Run
• 20 Toes-to-bar
• 400 m Run
• 30 Goblet Squats 53/35#
• 400 m Run
• 40 Wall Balls 20/14#
• 400 m Run
• 30 Goblet Squats 53/35#
• 400 m Run
• 20 Toes-to-bar
• 400 m Run
Warmup
• 50 Double Unders
3 rounds of:
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups
Then
• 50 Double Unders
• 30 Arm Circles / Arm Hugs
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
4 rounds of:
• 10 GHD Glute Ham Raises
• 10 sec L-sit Hold
Conditioning
“Fran”
21-15-9 reps for time:
• Thruster 95/65#
• Pull-ups
5 min Rest
Skinny “Narf”
9-15-21 reps for time:
• Pull-ups
• Thruster 45/35#
Warmup
• 300 m Row
2 rounds of:
• 10 Jumping Jacks
• 10 Kettlebell Swings 35/18#
• 10 PVC Passthroughs
• 10 PVC Shoulder Press
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
12-10-8 reps of:
• Russian Med Ball Twists
• GHD Sit-up
• Good Mornings 45/35#
Conditioning
3 rounds for max reps/cals:
• 1 min complete a 200 m Run
• 1 min Box Jumps 20”
• 1 min Jumping Lunges
• 1 min AirBike calories
• 1 min Rest
* Score is total reps + calories
Warmup
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles
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
4 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks
Conditioning
5 rounds for time:
• 20 Double Unders
• 15 Wall Balls 20/14#
• 10 Ground to Overhead 135/95#
Warmup
• 20 cal Air Bike
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms
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
Testing
For time:
• 100 Push-ups
Core
6 min EMOM:
• 10 AbMat Sit-ups
• Arch Body Hold in remaining time
Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups
* Continue the +2 rep pattern until time runs out. Score is total reps completed.
Warmup
• 400 m Run
3 rounds of:
• 10 Russian Kettlebell Swings 70/53#
• 10 GHD Glute Ham Raises
• 10 Good Mornings 45/35#
• 10 Walking Lunges 45/35#
• 10 PVC Passthroughs
Strength
Squat Complex
3 sets of:
• 1 Overhead Squat
• 3 Front Squat
• 5 Back Squat
* Increase weight each set, as heavy as able to complete all reps.
Bulgarian Split Squat (DB or BB)
• 5 sets of 10 reps / leg @lightweight
Conditioning
5 min AMRAP:
• 10 Toes-to-bar
• 10 Wall Balls 20/14#
2 min Rest
3 min AMRAP:
• 8 Toes-to-bar
• 8 Wall Balls 20/14#
1 min Rest
1 min AMRAP:
• 6 Toes-to-bar
• 6 Wall Balls 20/14#
Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs
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
Core
6 minutes of:
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
“Diane” 21-15-9 reps for time:
• Deadlift 225/155#
• Handstand Push-up
1 min Rest
3 rounds for time:
• 200 m Sprint
• 30 sec Rest
* Score is quickest 200m Run
Warmup
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Jumping Jacks
• 20 cal Air-Bike
• 10 m Lunge
• 10 m Lunge Backwards
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
Core
2 Rounds of:
• 100 Flutter Kicks (left + right = 1)
• 20 AbMat Sit-ups
Conditioning
For time:
• 100 Double Unders
• 80 Air Squats
• 60 Kettlebell Swings 53/35#
• 40 Front Rack Lunges 95/65#
• 20 Hang Power Cleans 95/65#
• 10 Bar Muscle Ups
Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
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
Core
• 20 Rolling V Ups
Conditioning
21-15-9 reps for time:
• One-arm DB Snatch 70/40#
• AirBike calories
Then immediately
21-15-9 reps for time:
• Power Snatch 95/65#
• Burpees
Warmup
• 300 m Row
• 15 PVC Passthroughs
• 10 Scorpions
2 rounds of strict “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
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
Testing
• 5 attempts at 1RM Vertical Jump
Core
4 rounds:
• 10 Back Extensions
• 10 Hollow Rocks
Conditioning
6 rounds for max reps/cals:
• 20 sec Bench Press 135/95#
• 10 sec Rest
• 20 sec DB Shoulder Press 35/20#
• 10 sec Rest
• 20 sec Row
• 10 sec Rest
• 20 sec Handstand Push-ups
• 10 sec Rest
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
10 min on the clock:
• 3 attempts at 1RM Snatch
10 min on the clock:
• 3 attempts at 1RM Clean & Jerk
Score = weight of best Snatch + weight of best Clean & Jerk
Conditioning
For time:
• 100 Push-ups
4 rounds:
• 50 m Reverse Overhead Ball Toss 40/20#
• 50 m Sprint
• 50 m Sled Push 135/90#
