2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
3 DBL DB Burpee
6 DBL DB Swing
STATION 2
AMRAP
3 DB Strict Press
6 DBL DB Ground to OH
STATION 3
Max Time in Plank Hold
(Rest as Needed)
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 DB Thruster
10 Sit-ups
STATION 2
EMOM
12/10 Cal Row
STATION 3
AMRAP
5 DB Thruster
10 Sit-ups
STATION 4
EMOM
12/10 Cal Row
3 ROUNDS FOR TIME
400m Run
20 C2B Pull-Ups
20 T2B
3:00 Bike
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
5-5-5*
Front Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set
EMOM x 15 MINUTES
1 Clean & Split Jerk
*Start light and build for the first 10 minutes. Hold for the next 5 minutes across.
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-3-1*
Push Press
*Set 1 – 70% x 5
Set 2 – 80% x 3
Set 3 – 90% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1.
12 Rounds for time:
5 Wall Balls (11ft/10ft)
3 Ring Dips
1 Full Snatch @ 70% of Max
Note snatch weight in comments.
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
5 rounds for time:
3 Rounds of Cindy
400m Run/500m Row
If you have a vest, wear it [Rx+]
BE MINDFUL OF YOUR ABILITIES!
4 ROUNDS
10/8 Cal Row
10 KB Deadlifts
10 Step-ups
5-5-5-5*
Deadlift
*Build up to and past your workout weight.
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)
Score is weight on the DL.
1-2 ROUNDS (5 MIN CAP)
20 Med. Ball Toe Touches*
4 Medicine Ball Deadlifts
20 Single-Unders → Double-Unders
4 Medicine Ball Deadlift + Shrugs
:20 Hollow Rock → 10 Tuck-Ups
4 Medicine Ball Power Cleans
EVERY 3:00 FOR 5 SETS
50 Double-Unders
20 Medicine Ball Power Cleans
15 Tuck-Ups
2-3 SETS
30 Russian Twists
15/15 Side Hip Raises
1:00 Glute Bridge Hold
AMRAP x 6 MINUTES
8 Lunges
6 Air Squats
4 Tuck-ups
100m Run
5-3-1-5-3-1
Front Squat
AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs
Skill EMOM 12
1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Burpees
STATION 2
1:00 Fast Pedal
:30 Slow Pedal
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Step ups
8 Glute Bridge-Ups
8 Tuck Ups
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
If you’re more advanced, practice legless up and down, L-sit, inverted, etc.
Your coach will guide you.
3 Rounds of:
Run 400 meters
40 Box Step Ups w/ wall ball
40 Wall Balls*
Every drop on wall balls = 40 double unders. Choose weight wisely.
RX 14/10, 20/16″ (use plates as needed)
RX+ 20/14, 24/20″
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
2 ROUNDS (5 MIN CAP)
5 Ring Rows
5 Inch Worms w/pus-up
1:00 Row
10 KB Sumo Deadlift High Pulls
Immediately into a trial run …
:30 Row @ a Moderate Pace
:30 Recovery Row
Rest for 2-3 minutes before officially starting the workout!
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – Air Squats → PVC Back Squats → Barbell Back Squats
1+ means athlete performs max reps at that weight with the goal of at least 1.
FOR TIME*
30-20-10
Cal Row
Push Ups [HSPU]
*10 Toe 2 Bar after every full set (6 total sets)
-14:00 Hard Cap-
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-5-5-5-5
Push Press
5+ means athlete performs max reps at that weight with the goal of at least 5.
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or Push Ups
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
4 ROUNDS
25 Single Unders
10 Push-ups
25 Single Unders
15 Russian KBS
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
2 SETS
7:00 Ski
7:00 Bike
7:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-5-5*
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
3×1
Heaving Snatch Balance
3-3-3-3-3
Snatch
For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Wall Balls…
Every minute perform 5 Burpees
STATION 2
Max Cal Bike
Every minute perform 5 Burpees
STATION 3
Max Sit-ups…
Every minute perform 5 Burpees
*Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.
1 ROUND…
25ft Butt Kickers
25ft High Knees
25ft High Skips
25ft Partner Banded Running (25ft Each Partner)
AMRAP x 6 MINUTES…
5 MB Front Squats
5 MB Push Press to Target
5 MB Thrusters
100m Run
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)
*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
-37:00 Time Cap-
Option #1: Play a game!
or…
Option #2: General Warm-Up
3 Rounds
1:00 Row (Easy-Moderate Pace)
5 Push-Ups to down dog (can be done from the knees)
5/5 Single Arm Ring Rows
10 Alt. Reverse Lunges
AMRAP x 18 MINUTES*
15 Cal. Row
50m Farmer’s Carry
12 Alt. KB Goblet Step-Ups
:30/:30 Side Plank
*Move at a moderate pace for quality!