2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
2:00 Max Cal Bike
1:00 Max Push-ups
STATION 2
2:00 Max Cal Bike
1:00 Max Box Jumps
STATION 3
2:00 Max Cal Bike
1:00 Max Double Unders
2 ROUNDS
20 Jumping Jacks (try to clap overhead and behind the back)
5 Jumping ¼ Squats
10 Glute Bridge-Ups
5 Jumping ½ Squats
5 Up-Downs
AMRAP x 12 MINUTES
10 DB Deadlifts
15 Sit-Ups
10 DB Hang Power Cleans
15 Up-Downs
3 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
2 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
200m Jog
Immediately into …
8 ROUNDS, :20 ON / :10 OFF
Movement 1 & 5 – Air Squats
Movement 2 & 6 – High Knees (in place)
Movement 3 & 7 – Alt. Step-Ups
Movement 4 & 8 – Butt kickers (in place)
3 ROUNDS FOR TIME
50 Air Squats
400m Run
20 Box Jumps
-18:00 Hard Cap-
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Power Clean
STATION 2
Max Burpee Over DB
STATION 3
Max DB Front Squat
STATION 4
Max Mountain Climbers
No Additional Conditioning. Hit Full GPP with hard effort.
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
AMRAP x 5 MINUTES
5/5 SA Ring Rows
5 Up-Downs
5/5 DB Deadlift
5 Up-Downs
then…
2 ROUNDS
8 Kip Swings
6 Scap Pull-ups
4 Jumping Pull-up w/ negative*
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (45/30)
10 Pull-ups
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
ON A 12:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Take plenty of time between sets. Use safe weight.
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
Build to heavy front squat + 2 back squats.
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-
Optional Competitors Work
2 Rounds of
2:00 Muscle Ups
2:00 Rest
This should not be a max effort. Work on perfect technique at about 75% pace.
2 Rounds
:20 Air Squats
:20 Up-Downs
:20 Push-Ups
3 ROUNDS FOR TIME
750/500m Row
20 Burpees Over Rower
-16:00 Time Cap-
200m Cool Down Walk Focusing on Calm Nasal Breathing
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Jump Rope
1:00 Hollow Hold
STATION 2
1:00 Box Step Ups
1:00 Push-up Plank
STATION 3
1:00 Max Cal Bike
1:00 Bent Over Row
STATION 4
1:00 Max Cal Row
1:00 DB Strict Press
EMOM x 6 MINUTES
Min 1 – Alt. Lunge → Box Step-Ups
Min 2 – Elbow Plank → Push-Up Plank
Min 3 – KB Deadlift → Goblet Squats
4 SETS
50m DB Filly Lunge
25 Glute Bridge-Ups
-1:00 Rest b/t Sets-
3 ROUNDS FOR TIME
100m KB Farmer Carry (53/35)
15 DBL KB Deadlifts
20 Single KB Box Stepovers (20″)
4 ROUNDS*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*
-10min Cap-
*Increase pace each round
**Hold both DBs overhead as athletes walk the 50ft
FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
*Sumo stance for DB Muscle Clean
5:00 Foam Rolling Focus on Upper Back and Lower Legs
AMRAP x 3 MINUTES
50’ Shuttle Jog
6 Box Step-Ups
4 Ring Rows
EVERY 4:00 FOR 4 SETS
400m Run
12 Russian KBS (Heavy)
9 Ring Rows
6 Box Jumps
FOR TIME
1000m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean (50/35)|(35/25)*
750m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean
500m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean
*This is a modified version of Sunday’s NC60. In this workout, perform the HSPU to the standard from the Feb 2019 Open.
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max DB Push Press
Rest 1:00
2:00 Max DB Push Press
STATION 2
Run 200m
20 Burpees
Run 200m
(Rest Remainder)
STATION 3
2:00 Max DB Burpee
Rest 1:00
2:00 Max DB Burpee
AMRAP x 5 MINUTES
100m Run
5 Deadlift
5 Hang High Pull
5 Front Squat
AMRAP x 16 MINUTES
200m Run
10 Front Squats (115/75)
200m Run
7 Hang Power Clean
200m Run
5 Power Cleans
POST WORKOUT STRENGTH
3 SETS
1:00 Ring Body Saw
-:30 Rest-
1:00 MAX Alt. V-ups
-1:30 Rest b/t Sets-
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
3sec Pause on dip & catch
4min AMRAP:
50/40cal Row (Rx+ Bike)
MAX Thrusters (95/63)
4min AMRAP:
50/40cal Row (Rx+ Bike)
MAX Toes 2 Bar
4min AMRAP:
20 Thrusters (95/63)
MAX Cal Row (Rx+ Bike)
(12min TOTAL)
EMOM x 8 MINUTES
2 Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Rest 4 minutes
FOR TIME
22-16-10
Burpee
Power Clean
Scaled (75/53, lighter or KB swings)
RX+ (135/95)
RX(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
Tabata Bike Intervals (8 rounds, 4:00 total)
:20 Bike/ :10 Rest
Immediately into…
2 ROUNDS
5 DB Deadlifts
5 DB Front Squats
5 DB Shoulder Press
EMOM x 14 MINUTES
MIN 1 – 5 DB Squat Clean Thrusters
MIN 2 – 10/8 Cal. Bike
EMOM x 8 MINUTES
2 Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Rest 4 minutes
FOR TIME
22-16-10
Burpee
Power Clean
Scaled (75/53, lighter or KB swings)
RX+ (135/95)
RX(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play