WARM UP + AB TOWN
4 minutes running/biking/rowing/skiing/anything
then, at 5:00 mark:
Alternating TABATA (12 total minutes)
1: Flutter Kicks
2: Heel Taps
3: Superman Hold
5 Rounds for Time:
40 Double Unders
15 Kettlebell Swings (53/35)
10 Burpee Box Get-Overs (any way, 30in for everyone)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike
*Warm should be performed with a light-moderate DB…
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)
5 SETS
12 Barbell Bent Over Row (1111)
Max Perfect Push-Ups (1111)
-Rest as Needed b/t Sets-
(Score is Reps for Each Set)
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 – Cal Bike
MVMNT 2 – Air Squats
-Into-
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 – Cal Bike
MVMNT 2 – Push-ups
5-5-5-5
Tempo Bench Press (2121)
(Score is Weight)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Cal Bike
TABATA 2 – DB Goblet Squat (Athlete Choice)
TABATA 3 – Hand Release Push-ups
-Rest 1:00 b/t Each Full Tabata-
(Score is Lowest Number Each Round)
1 ROUND (2:00 CAP)
:30 Single Arm DB Front Rack Carry/Arm
10 Up-Downs
10 Air Squats
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
:30 Single Arm DB Overhead Carry/Arm
10 Burpees
5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
10/10 Single Arm DB Thrusters/Arm
10 Burpees Over the DB
:30 Tuck Hold
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters
8 Burpees Over DB
10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters
6 Burpees Over DB
8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters
4 Burpees Over DB
6 Left Arm DB Thrusters
(Score is Rounds + Reps For Each AMRAP)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
Run 200 meters
10 Tempo Push-ups (31×1)
10/10 Single Arm DB Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
Run 200 meters
*Warm should be performed with a light-moderate DB…
AMRAP x 20 MINUTES
15/12 Cal Row
15 Strict Push Ups
3 Strict handstand push ups or 10 DB strict press
1 Rope Climb
(Score is Rounds + Reps)
https://open.spotify.com/track/60rIdEPDrzyLiLC0icp3xz
Play song Flower (on spotify on repeat, just in case someone longs more than one song)
Partner or coach judge
Straight arms plank (bring sally up)
Elbow plank (bring sally down)
Longer with out drop plank position win the challenge
Everyone can do it!
Enjoy and good luck!
Score is seconds (reps) total full song 3min 26 sec = 206 seconds (reps)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
14 Up-Downs
STATION 2
EMOM
20 Jumping Squats
STATION 3
EMOM
20 Sit-Ups
1 ROUND (:45 ON // 15 OFF)
MVMT 1 – Burpees
-:15 Rest-
MVMT 2 – Row
-:15 Rest-
MVMT 3 – Knee Push-Ups
-:15 Rest-
MVMT 4 – KB Sumo Deadlifts
-:15 Rest-
MVMT 5 – Alt. Deadbugs
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP
1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
Warm Up:
50%x4, 60%x4, 70%x4
Wave 1: 80%x3, 85%x2, 90%x1
Wave 2: 80%x3, 85%x2, 90%x1
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
AMRAP x 5 MINUTES
8 Alt. Step-ups
8 Up-Downs
8 Deadlifts
EVERY 1:30 FOR 7 SETS
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Keep weight light to moderate.
(Score is Weight)
FOR TIME
30 DB Hang Power Cleans (50/35)|(35/20)
-into-
3 ROUNDS
10 DB Box Step-Overs (20)
10 DB Burpees
-into-
30 DB Hang Power Cleans
(Score is Time)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Snatch
&
Establish 20RM Front Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Snatch
&
Establish 20RM Front Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Reps 1 DB Push Press + 1 DB Thruster
STATION 2
MAX Reps DBL DB Snatch
STATION 3
MAX Reps 1 DB DL + 1 DB Hang Squat Clean
STATION 4
MAX Reps Suitcase Lunges
2 ROUNDS…
10 Arm Haulers
10 Sit Ups
2 ROUNDS…
5/5 Tempo DB Strict Press (30X1)
10 Box Jumps + Step-Down (Low Box)
2 ROUNDS FOR TIME
10 DB Strict Press
10 Box Jumps
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Press
10 Box Jump Overs
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Jerks
10 Burpee Box Jump Overs
-12:00 Hard Cap-
(Score is Time)
FOR RECOVERY
5:00 of Flow Stretching
(No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
20 Russian Twists
STATION 2
EMOM
30 Double Unders
STATION 3
EMOM
8 DB Box Step Overs
STATION 4
EMOM
12 Russian KBS
TABATA WARM-UP…Grab a plate, and a mat:
4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set
MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Halo
MOVT 4- Plate Sit-Ups (press plate to OH position at sit up)
Heavier than last week
Last set max reps
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
1 ROUND
10 Alt. Box Step Ups
10 Banded Goodmornings
10 Alt. Curtsy Lunges
5/5 SL Glute Bridge w/ :02 Pause at the top
Into..
2 ROUNDS
10 Box Jumps
10 RKB Swings
5 Burpee Broad Jumps
EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – 15 DB Hip Thrusts
(Score is Weight)
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
20 KBS (53/35)|(35/26)
20 Burpees
-15:00 Hard Cap-
(Score is Time)
4 Rounds
11 burpees over bar
11 pullups
11 power cleans 115/83
Rest one minute
5MIN AMRAP:
WALL BALL “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 WALL BALLS
5 ROUNDS: (EMOM)
2 SQUAT CLEANS
1 CLUSTER
2 THRUSTERS
-BUILD IN WEIGHT
21-15-9
CAL ROW
BURPEES OVER ROWER
SHORT “ANNIE”
40-30-20-10
DOUBLE UNDERS
SIT-UPS
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FOR TIME
50 HSPU*
*Strict or Kipping, work on your weaker skill!
(Score is Time)
AMRAP x 15 MINUTES
15 HSPU
15 Pull-Ups
15/12 Cal Bike
(Score is Rounds + Reps)
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps
Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.
(No Measure)
3 SETS FOR QUALITY
20 Back Rack Lunges (155/105)
20 Tall Box Jump (30/24)
20 Unbroken Toes to Bar*
-2:00 Rest b/t Sets-
*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.
(Score is Time for Each Set)
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Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
IN TEAMS OF 2 …
ON A 14:00 RUNNING CLOCK…
P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)
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1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Slam Balls
15 Cal Row
STATION 2
AMRAP
10 Slam Balls
10 Cal Row
STATION 3
AMRAP
8 Slam Balls
8 Cal Row
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200 meter sled push 160/120
100 burpees
1 mile run
2k row
100 wallballs 20/14
(break this up however you want)
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3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Jumping Air Squats
STATION 2
Max DB Hang Power Cleans
STATION 3
Max DB Push Press
STATION 4
Max Plank