Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 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
10 min EMOM:
• 3 Position Snatch (Floor, Knee, Hip)
10 min EMOM:
• 3 Position Clean (Floor, Knee, Hip)
Conditioning
5 rounds for time:
• 3 Rope Climbs 15’
• 30 cal Row
• 10 Power Cleans 155/105#
Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Rows 95/65#
• 10 Air Squats
Strength
Bench Press
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Conditioning
20 min AMRAP:
• 5 Pull-ups
• 10 Burpees
• 15 Wall Balls 20/14#
• 1 min Rest
Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Core
3 rounds:
• 10 Seated Good Mornings 95/65#
• 10 Toes-to-bar
Conditioning
3 rounds for time:
• 400 m Run
• 21 Box Jump Overs 24/20”
• 12 Deadlifts 225/155#
Warm-up
• 400 m Run
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 Air Squats
• 8 DB Push Press 30/20#
• 6 DB Front Squats 30/20#
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Shoulder Press
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Conditioning
For time:
• 100 cal Row
• 100 Push Press 75/55#
• 100 GHD Sit-ups
Partition the reps as desired.
Warm-up
• 300 m Row
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats
Strength
Snatch
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Overhead Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Core
4 rounds:
• 15 Lying Leg Raises
• 30 sec Handstand Hold
Conditioning
5 rounds for time:
• 15 Overhead Squats 95/65#
• 15 Chest-to-bar Pull-ups
Warm-up
• 300 m Row
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
“Hall”
5 rounds for time:
• 3 Squat Cleans 225/155#
• 200 m Run
• 20 Kettlebell Snatches 53/35# 10/arm
• 2 min Rest
Warm-up
• Tabata Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs
12-10-8 reps:
• DB Incline Bench Press 30/20#
• Ring Rows
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:
• 20 MedBall Twists 20/14#
• 10 GHD Sit-ups
Conditioning
15 min AMRAP:
• 9 Thrusters 95/65#
• 12 Bar Facing Burpees
• 15 Box Jumps 24/20”
Warm-up
• 300 m Row
3 rounds:
• 20 Side to Side Jumps
• 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
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
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
For time:
• 100 Double Unders
Then, 21-15-9 reps:
• Kettlebell Swings 70/53#
• Pull-ups
Then:
• 100 Double Unders
Warm-up
• 20 cal Air Bike
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:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
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
Conditioning
For time:
• 800 m Run
• 100 Wall Balls 20/14#
• 800 m Run
Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
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
Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels
Conditioning
30-20-10 reps for time:
• Row (calories)
• AbMat Sit-ups
• Deadlifts 135/95#
• Handstand Push-ups
Warm-up
• 300 m Row
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
10 min EMOM:
• 1 Snatch
Increase weight until you find the heaviest 1 rep.
Conditioning
For time:
• 10 Power Snatches 135/95#
• 20 Box Jump Overs 24/20”
• 30 Burpee Pull-ups
• 40 Dumbbell Thrusters 30/20#
• 50 Dumbbell Lunges 30/20#
• 200 Double Unders
• 50 Dumbbell Lunges
• 40 Dumbbell Thrusters
• 30 Burpee Pull-ups
• 20 Box Jump Overs
• 10 Power Snatches
Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 12 DB Bench Press 35/25#
• 10 Bent-over Rows 95/65#
Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Toes-to-bar
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Squat Cleans 135/95#
• Hand-Release Push-ups
Warm-up
3 rounds:
• 100 m Run
• 10 Air Squats
2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges
Strength
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
For time:
• 60 cal Row
• 50 Wall Balls 20/14#
• 40 cal Row
• 30 Wall Balls
• 20 cal Row
• 10 Wall Balls
Warm-up
4 rounds:
• 25 Double Unders
• 5 Dumbbell Thrusters 20/10#
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Conditioning
5 rounds for time:
• 9 Shoulder-to-Overhead 115/75#
• 12 Chest-to-bar Pull-ups
• 15 Burpees
Warm-up
• 300 m Row
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
3 rounds:
• 15 Russian Med Ball Twists 20/14#
• 15 Knee Raises on the Bench
Conditioning
10 min AMRAP:
• 4 Ring Dips
• 8 One-arm Alternating DB Snatch 70/50#
5 min AMRAP:
• AirBike calories
The one-arm alternating dumbbell snatch is a squat snatch. *** CAUTION *** weight on the DB snatch is heavy. Scale to Power DB Snatch or lighter weight if needed
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
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
2 rounds for time:
• 800 m Run
• 60 Kettlebell Swings 53/35# (1)
• 40 Kettlebell Lunges 53/35# (1)
• 20 Handstand Push-ups
Warm-up
• Tabata Air Bike
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
2 rounds:
• 12 DB Bench Flyes 15/10#
• 12 DB Bent-over Rows 30/20#
Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
4 rounds for time:
• 25 Wall Balls 20/14#
• 15 Power Cleans 155/105#
Warm-up
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs
3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
Strength
Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
“Tabata Something Else”
For total reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Sit-ups
• Tabata Air Squats
Tabata is 8 rounds of 20 sec of work, 10 sec of rest. After one tabata is complete, perform the next with no additional rest. Score is total number of reps.
Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
20 min AMRAP:
• 50 Double Unders
• 25 cal Row
• 10 Deadlifts 185/125#
Warm-up
• 60-40-20 Double Unders (unbroken)
• 10 sec Rest
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Overhead Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
4 rounds:
• 20 sec Seal Walk
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
For time:
• 10-8-6-4-2 Thrusters 115/75#
• 1-2-3-4-5 Rope Climbs
