Warmup
• 200 m Backwards Run
• 15 Zombie Squats
• 10 Burpees

1 round:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec PVC Passthroughs

Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
4 rounds:
• 10 GHD Back Extensions
• 10 GHD Sit-ups

Conditioning
Double “Jackie”
2 rounds for time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Warmup
• 500 m Row

12-10-8 reps:
• Dumbbell Box Step-ups 30s/15s#
• Dumbbell Deadlift 30s/15s#

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 rep @100% of Snatch 1RM

Core
For time:
• 100 AbMat Sit-ups

Conditioning
8 min AMRAP (climbing ladder):
3-6-9-12 … reps of:
• Deadlift 225/155#
• Bar-facing Burpees

1 min Rest

For time:
• 800 m Run

Warmup
3 rounds:
• 50 Jump Rope Swings (singles)
• 100 m Run

1 round:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Arm Circles

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
4 rounds:
• 10 Evil Wheels
• 20 Toes-to-bar
• 30 sec L-sit

Conditioning
10 min AMRAP:
• 15 Wall Ball 20/14#
• 12 Box Jump 24/20”
• 9 Chest-to-bar Pull-ups

Warmup
4 rounds:
• :10 Jumping Jacks
• :10 Air Squats
• :10 Mountain Climbers
• :10 Lunges

2 rounds:
• 10 Overhead Arm Circles
• 10 PVC Passthroughs
• 10 Kettlebell Swings 53/35#

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
3 min AMRAP:
• Flutter Kicks (left + right = 1)

1 min Rest

3 min AMRAP:
• AbMat Sit-ups

Conditioning
Clock Starts

10-8-6-4-2 reps/cals for time:
• Overhead Squat 95/65#
• Row

At 6:00 on the clock

10-8-6-4-2 reps for time:
• Snatch 95/65#
• Push-ups
• Double Unders x5

* rep count for the Double Unders will be 50-40-30-20-10

Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Karaoke/Grapevines
• 10 m High Kicks
• 10 m Donkey Kicks
• 10 m Lunge Twist
• 10 m Sprint
• 10 m Sprint Backwards

Strength
Back Squat:
• 20 reps @ 45#
• 19 reps @ 55#
• 18 reps @ 65#
… continue -1 rep +10#
• 3 reps @ 215#
• 2 reps @ 225#
• 1 rep @ 235#

Scale as needed.

Conditioning
Kettlebell Ladder Conga Line:
10 min AMRAP:
• 5 Kettlebell Swings 18#
• 5 Kettlebell Swings 35#
• 5 Kettlebell Swings 53#
• 5 Kettlebell Swings 70#
• 1 min Rest

Extra Work
4 rounds for time:
• 50 m Sled Push/Pull 90/50#
• 100 m Sprint

Warmup
• 30 cal Air-Bike
• 30 Arm Circles

3 Rounds of:
• 10 Dumbbell Shoulder Press 10/20#
• 10 Push-ups

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
6 rounds of:
• 10 sec GHD Sit-up Hold
• 10 GHD Sit-ups

Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Warmup
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Inch Worms

1 round:
• 90 sec Spiderman Lunge Hold Right
• 90 sec Spiderman Lunge Hold Left
• 90 sec Pigeon Pose Hold Right
• 90 sec Pigeon Pose Hold Left

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
3 rounds of:
• 20 sec Side Plank Hold Left
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Side Plank Hold Right
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest

Conditioning
For time:
• 100 Double Unders
Then 15, 12, 9 reps:
• Kettlebell Swing 53/35#
• Clean & Jerk 115/75#

Warmup
3 rounds:
• 100 m Row
• 12 Box Jumps 20”
• 14 Lunges

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
5 min EMOM:
• 10 Toes-to-bar
• 10 Hollow Rocks

Conditioning
5 rounds for max reps:
• 30 sec Deadlifts 205/135#
• 30 sec Rest
• 30 sec Lateral Bar Hops
• 30 sec Rest
• 30 sec AirBike / Row calories
• 30 sec Rest

Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 PVC Back Squats
• 20 PVC Passthroughs

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

Core
4 rounds:
• 20 steps Seal Walk
• 30 Flutter Kicks (left + right = 1)

Conditioning
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Bear Complex reps 95/65#

* 1 Bear Complex rep = Power Clean to Front Squat to Push Press to Back Squat to Push Press.

Warmup
• 10 cal AirBike / Row
• 20 m Lunges
• 10 cal AirBike / Row
• 20 m Lunges

2 rounds:
• 10 Air Squats
• 10 sec Air Squat Hold Bottom

Strength
10 min EMOM:
• 2 Front Squats @65% of 1RM
• 4 Back Squats (same weight)

*Each minute perform 2 front squats @ 65% of max front squat, rack the bar, reset and immediately perform 4 back squats with the same weight.

Conditioning
5, 4, 3, 2, 1 reps for time:
• Bar Muscle Up
• Rope Climb 15’

Warmup
• 1,000 m Row
• 30 Air Squats
• 20 PVC Passthroughs
• 30 PVC Overhead Squats

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
Tabata (8x :20 work :10 rest)
• Handstand Hold against Wall

Inverse Tabata (8x :10 work :20 rest)
• Straight Body Lever from Floor

Conditioning
For time:
• 5, 4, 3, 2, 1 Snatch 135/95#
• 50, 40, 30, 20, 10 Double Unders

*Perform 5 snatches followed by 50 double unders, then 4 snatches followed by 40 double unders, etc.

Warmup
4 rounds of:
• 15 sec Jumping Jacks
• 15 sec Arm Circles
• 15 sec Mountain Climbers
• 15 sec PVC Passthroughs

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
6 min rounds of:
• 20 sec L Hang Hold
• 10 sec Rest
• 20 sec AbMat Sit-ups
• 10 sec Rest

Conditioning
10 rounds of:
1 min AMRAP:
• 5 Wall Ball Shots 20/14” 10/9’
• 5 Burpees
1 min Rest

Warmup
3 rounds of:
• 30 sec High Knees (in-place)
• 30 sec Butt Kicks (in-place)
• 30 sec Spidey Left Hold
• 30 sec Spidey Right Hold

• 10 DB Thrusters 25/15#

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
• 50 sec Hollow Body Hold
• 50 sec Plank
• 40 sec Hollow Body Hold
• 40 sec Plank
• 30 sec Hollow Body Hold
• 30 sec Plank
• 20 sec Hollow Body Hold
• 20 sec Plank
• 10 sec Hollow Body Hold
• 10 sec Plank

Conditioning
For time:
• 1,000 m Row
Then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
• Thruster 95/65#
• Pull-up

Warmup
2 rounds of:
• 1 min Row
• 1 min PVC Good Mornings
• 1 min Jump Rope (singles)

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

Core
3 rounds of:
• 12 Straight Leg Sit-ups
• 10 Toes-to-bar

Conditioning
15 min AMRAP:
• 9 Deadlifts 155/100#
• 12 Push-ups
• 15 Box Jumps 24/20″

Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#

• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Clean & Jerk
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Conditioning
Tabata (8 rounds :20 work :10 rest)
• Double Unders

Rest 2 min

Inverse Tabata (8 rounds :10 work :20 rest)
• Clean & Jerk 185/135#

Rest 2 min

Tabata (8 rounds :20 work :10 rest)
• Row

Rest 2 min

Inverse Tabata (8 rounds :10 work :20 rest)
• Dips

Warmup
• 300 m Row
• 20 Air Squats

3 Rounds of:
• 10 m Lunge
• 10 m Duck Walk

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
6 min EMOM:
• 10 AbMat Sit-ups
• Max Plank Hold

Conditioning
Fallen Hero Friday – Honoring Zembiec

5 rounds for time of:
• 11 Back Squats 185/135#
• 7 Strict Burpee Pull-ups
• 400 m Run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

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 @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
3 Rounds of:
• 30 Flutter Kicks
• 10 Ball Slams*

* as heavy as possible

Conditioning
21-18-15-12-9-6-3 cal/reps:
• Air-Bike calories
• Kettlebell Swings 53/35#
• Air Squats

Warmup
• 100 Double Unders
• 20 Jumping Jacks
• 20 Arm Circles
• 20 Leg Swings
• 10 Burpees

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
For time:
• 100 AbMat Sit-ups

Conditioning
6 minute AMRAP:
• 1, 2, 3 … Handstand Push-ups
• 1, 2, 3 … DB Deadlift 50/30#

3 minute Rest

6 minute AMRAP:
• 1, 2, 3 … Bar Muscle-ups
• 1, 2, 3 … DB Bench Press 50/30#

Warmup
• 200 m Run
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Side Shuffle Left
• 20 m Side Shuffle Right
• 20 PVC Zombie Squats
• 20 PVC Pass Throughs
• 10 PVC Clean & Jerks

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

Core
6 minutes of:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
4 Rounds for time:
• 500 m Row
• 25 Wall Ball Shots 20/14#, 10/9’
• 100 m Farmers Walk 53/35#/hand

Warmup
4 Rounds of:
• 15 sec max Jumping Jacks
• 15 sec max Zombie Squats
• 15 sec max PVC Overhead Lunges
• 15 sec max Mountain Climbers

2 Rounds of:
• 5 Front Squat 45/35# bar
• 5 Back Squat 45/35# bar
* Add a little weight on round 2 to work into Strength session.

Strength
5 Rounds for max weight of:
• 5 Front Squats
• 5 Back Squats

* Perform all 5 fronts squats, rack, and immediately re-rack to complete the 5 back squats.
* Each round add weight.
* Score equals total weight of each round successfully completed.

Conditioning
10/9/8/7/6/5/4/3/2/1 reps for time:
• Kettlebell Swings 70/53#
Even rounds:
• 10 cal AirBike / Row
Odd rounds:
• 100 m Sprint