1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 200m in remaining time…
Max Up-Down to plate
STATION 2
Bike 600m in remaining time…
Max Jumping Squats
STATION 3
Row 300m in remaining time…
Max KBS
STATION 4
30 Burpees in remaining time…
Max Box Jumps
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)
GENERAL WARM UP
2 Min Cardio (Increase pace every 30s)
Into…
1:00 Lizard Stretch (Left)
1:00 Lizard Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
20-18-16-14-12-10-8-6-4-2
Wall Balls
DB or KB Box Step Overs (50/35)(24/20)
One dumbbell or kettlebell for the step overs.
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press
(Score is Weight)
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or get body primed for the shoulder heavy workouts.
(No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
FOR TIME
400m Walking Lunge
(Score is Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Minute 1: 1 ttb
Minute 2: 2 ttb
Minute 3: 3 ttb
Continue until you can’t finish in the minute. 15 minute CAP.
Sets don’t have to be unbroken.
15 Minute EMOM:
1: 10 DU + Max Push Ups
2: 10 DU + Max V-Ups
3: 10 DU + Max Burpees
Repeat 5 times through. Score is your worst minute of any of the movements. So if the lowest score you ever get is 3 burpees, your score is 3.
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row/Ski/Run (mix it up, your choice)
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Ring Rows or 5 strict pull ups
10 KB DL
10 Alt Step Ups
10 Nurpees (no push up burpee)
DEATH BY (7:00 Cap)….
5 Russian KB Swings (70/53)|(53/35)
-Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Burpee Box Overs (20)
-Reps increase by 4 every minute. 4-8-12…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
2 or 3 Strict Pull-Ups (C2B Optional)
-Reps increase by 2 or 3 every minute. 3-6-9-12 or 2-4-6-8…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
Count total completed rounds
FOR TIME
“The Booty Builder”
1000 foot Walking Lunge (use a 50 foot course, go out and back 10 times)
(Score is Time)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:45 Russian Twists
:45 Tuck Hold
STATION 2
Max Cal Bike
STATION 3
:45 Up-Downs
:45 Plank Hold
STATION 4
Max Cal Bike
2 ROUNDS (5 MIN CAP)
1:00 Bike
5 Bodyweight Lunge-Lunge-Squats
10 Alt. Step-Ups
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 7 Single DB “Lunge-Lunge-Squat”*
MIN 3 – 9 Box Jumps**
*1 REP = Right Side Lunge + Left Side Lunge + Squat
**Increase Box Height Every Round; Decrease Reps by 1
(Score is Load)
AMRAP x 6 MINUTES*
30 Single Unders
10 Med Ball Front Squats
10 Med Ball Strict Press
*3:00 into the AMRAP switch movements to the below:
20 Double Unders or 5 x Single Single Double Under Attempt
10 Wall Ball Thrusters
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Back Squat
(Score is Weight)
EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)
-Rest remainder of the time-
(Score is Each Set for Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Add 5-10 pounds to last week
Rest 2-3 minutes between sets. If you finish early, do 100 burpees for time while other people finish.
(Score is Weight)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Superman/Hollow Hold (Alternating)
STATION 2
TABATA
Split Squat (R leg)
STATION 3
TABATA
Split Squat (L leg)
STATION 4
TABATA
Burpees
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Add 5-10 pounds to last week
Rest 2-3 minutes between sets.
(Score is Weight)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
2 ROUNDS
100m Run
5/5 Single Arm Ring Rows + 10 Ring Rows
:30 Row
10 Scap Push-Ups + 10 Alt. Plank Arm Reaches*
10 Push-Ups
*Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms
EVERY 5:00 FOR 3 SETS
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push-Ups
-Rest remainder of the Time-
(Score is Each Round for Time)
3 SETS
60/50 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
3×2
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
3×2
Push Press
*Perform at same heavy weight across
(Score is Weight)
4 ROUNDS
:45 Moderate/:15 Hard on Bike
1 ROUND:
4 Up Downs
8 MB Strict Press
12 Lunges (no weight)
1 ROUND:
4 Burpees
8 MB Push Press
12 MB Alt Lunges
IN TEAMS OF 2…
AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges
WHILE PARTNER 2…
Accumulates MAX Calories on Bike
P1 completes one full round while P2 bikes, then athletes switch roles.
(Score is Cals)
IN TEAMS OF 2…
FOR QUALITY
100 Alt. Plank Med. Ball Rolls
(No Measure)
AMRAP x 5 MINUTES
:30s Hollow Hold
10/8 Cal Row
10 Step Ups
5/5 SA DB Strict Press
:30s Shuttle Run
EMOM x 9 MINUTES
MIN 1 – :40 DB Flutter Kick
MIN 2 – :40 Side Plank (R)
MIN 3 – :40 Side Plank (L)
(No Measure)
AMRAP x 16 MINUTES
12/10 Cal Row
10 Box Step-ups
10 Ring Rows
10 DB Strict Press (Athlete Choice)
100m Run
(Score is Rounds + Reps)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Push-Ups
10 Air Squats
15 Sit-Ups
STATION 2
EMOM
6 Burpees + 6 Ring Rows
STATION 3
AMRAP
15 Sit-Ups
10 Air Squats
5 Push-Ups
30 Thrusters for time 135/93
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.
(No Measure)
Grab a single DB, you’ll need it for EMOM 2 & 3!!
EMOM x 4 MIN
ODD- :45 Groiners
EVEN- :45 Inch Worms + Push-Up
EMOM x 4 MIN
ODD- :20 Single DB DL (inside the feet)/side
EVEN- :45 Up-Downs
EMOM x 4 MIN
ODD- :45 Sit-Ups
EVEN- :20 SA DB Strict Press/side
AMRAP x 20 MINUTES
40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.
(Score is Rounds + Reps)
FOR RECOVERY
7:00 of Yoga Flow…
1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold
1:00 Saddle Archer (L)
1:00 Saddle Archer (R)
1:00 Rebound Recovery
(No Measure)
FOR TIME
40 Cal Row
40 Pull-Ups
20 Deadlift (315/225)
120 Double Unders
40 Cal Row
120 Double Unders
20 Deadlift
40 Pull-Ups
40 Cal Row
(Score is Time)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Glute Bridge Hold
1:00 Max Air Squats
STATION 2
1:00 Plank Hold
1:00 DB Push Press
STATION 3
1:00 Wall Sit
1:00 DB Ground to Overhead
STATION 4
1:00 Hollow Hold
1:00 Sit-Ups