Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10 min EMOM:
• 2 Clusters
Increase weight to finish heavy
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
5 rounds for time:
• 20 Kettlebell Swings 53/35#
• 20 Air Squats
• 400 m Run
Warm-up
• 400 m Run
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM
Deficit Deadlift 4”
• 3 reps at 55% of 1RM
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
Conditioning
5 rounds for max reps:
2 min:
• 5 Squat Cleans 135/95#
• 5 Bar Muscle-ups
• Max Box Jumps 24/20”
2 min:
• Rest
Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
3 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Dumbbell Thrusters 50/35#
Warm-up
• 300 m Row
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM
Front Squat w/ 3 sec pause in bottom
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM
Conditioning
For time:
• 20 Deadlifts 185/125#
• 40 Double Unders
• 20 Pull-ups
• 40 Double Unders
• 20 Bar-Facing Burpees
• 40 Double Unders
• 20 Pull-ups
• 40 Double Unders
• 20 Deadlifts 185/125#
Warm-up
• Tabata Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
14 min E2MOM:
• 1 Snatch Grip Pull
• 2 Hang Power Snatches
• 3 Overhead Squats
Increase weight to finish heavy
Core
For time:
• 100 AbMat Sit-ups
Conditioning
8 rounds for time:
• 8 Overhead Squats 95/65#
• 8 Toes-to-bar
• 8 Handstand Push-ups
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Walking Lunges
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Goblet Squat Hold 70/53#
Strength
Front Rack Lunges
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
50 m Sled Drag
• 4 attempts to find a max weight 50 m sled drag (forward facing)
Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels
Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 10 Dumbbell Power Snatch 50/35#
• 10 Box Jump Overs 24/20”
Then:
• 100 Double Unders
Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
Banded Deadlifts
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
Conditioning
50-40-30-20-10 reps for time:
• Row (calories)
• Wall Balls 20/14#
Warm-up
3 rounds:
• 50 Single Unders
• 15 Jumping Jacks
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
3 rounds:
• 10 Mountain Climbers
• 10 Ring Rows
Strength
Bench Press + Strict Pull-up
• 5 reps at 55% of 1RM Bench
• 5 reps at 60% of 1RM Bench
• 5 reps at 65% of 1RM Bench
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
9 min AMRAP:
• 3 Bar Muscle-ups
• 6 Hand-release Push-ups
• 9 Sumo Deadlift High Pulls 75/55#
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
14 min E2MOM:
• 1 Power Clean
• 3 Front Squats
• 1 Jerk
Increase weight to finish heavy
Conditioning
5 rounds for max reps:
• 15 sec Squat Cleans 135/95#
• 45 sec Rest
• 15 sec Bar-Facing Burpees
• 45 sec Rest
• 15 sec Push Jerks 135/95#
• 45 sec Rest
Warm-up
• 300 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Strength
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
Overhead Squat w/ 3 sec pause in bottom
• 3 reps at 55% of 1RM
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs
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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Conditioning
“JBo”
28 min AMRAP:
• 9 Overhead Squats 115/75#
• 1 Legless Rope Climb 15’ (start seated)
• 12 Bench Presses 115/75#
Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
5 rounds for time:
• 5 Power Snatch 135/95#
• 30 Wall Balls 20/14#
Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 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
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold
Strength
Clean & Jerk (Test for 1RM)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
2 rounds:
• 60 sec Plank
• 50 Flutter Kicks
• 40 AbMat Sit-ups
• 30 GHD Hip Extensions
• 20 Evil Wheels
• 10 Strict Toes-to-bar
Conditioning
For time:
• 100 m Row
• 1 min Rest
• 200 m Row
• 2 min Rest
• 300 m Row
• 3 min Rest
• 400 m Row
• 4 min Rest
• 500 m Row
Warm-up
3 rounds:
• 30 Single Unders
• 10 Air Squats
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
3 rounds for time:
• 10 Front Rack Lunges 135/95#
• 20 Deadlifts 135/95#
• 100 Double Unders
Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
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
Strength
Snatch (Test for 1RM)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
9 min AMRAP:
• 3 Thrusters 95/65#
• 3 Pull-ups
• 6 Thrusters 95/65#
• 6 Pull-ups
• 9 Thrusters 95/65#
• 9 Pull-ups
Continue the pattern until time.
Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
3 rounds:
• 10 Jumping Jacks
• 5 Inch Worm Push-ups
Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 Deadlifts BW / 70% BW
BW = bodyweight; weight of bar
Conditioning
10 rounds for time:
• 2 Ring Muscle Ups
• 15 Wall Balls 20/14#
Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Conditioning
50-40-30-20-10 reps for time:
• Kettlebell Swings 53/35#
• AbMat Sit-ups
Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
3 rounds for time:
• 10 Squat Snatches 95/65#
• 10 Burpee Box Jump Overs 24/20”
Warm-up
• 300 m Row
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m Bear Crawl
• 10 m Duck Walk
Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
For time:
• 100 Toes-to-bar
Each time the athlete comes off the bar:
• 10 calorie Row
Warm-up
• 200 Single Unders
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch
Core
4 rounds:
• 30 sec Handstand Hold
• 30 sec Rest
• 30 sec L-sit
• 30 sec Rest
Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Power Cleans 115/75#
• 400 m Run
