2 ROUNDS (6 Min Cap)
200m Run
8 Up-Downs
8 DB Suitcase or Sumo Deadlifts
8 Glute Bridge-Ups
EVERY 2:00 FOR 4 SETS
200m Run
Then MAX Reps of…
Set 1 – DB Strict Press
Set 2 – DB Burpees
Set 3 – DB Front Squats
Set 4 – DB Devil’s Press
-1:00 Rest b/t Sets-
(Score is Number of Reps Each Set)
PARTNER WARM-UP…
-In teams of 2 (need a light or moderate KB or DB)
1 set of each
P1 → Row @ EZ Pace
P2 → 10 Groiners + 10 KB or DB Swings + 5/5 KB or DB Snatch (P2 is timer)
-then switch!-
P1 → Row @ MOD Pace
P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge
-then switch!-
5 rounds FOR TIME
Run 200 meters
Walking Lunge 100 feet
RX – no weight
RX+ 35/26 KB, hold anyway
3 SETS
20 Sit ups, add weight as able
20 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)
3 ROUNDS (6:00 CAP)
100m Run
8 Scap Push-ups
8 Up-Downs
100m Run
5 Push-ups
5 Burpees
8-6-4-8-6-4
Push Press*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
FOR TIME
15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)
-14:00 Hard Cap-
(Score is Time)
600 meter coffee talk jog. Go over your weekend with a workout buddy.
2 SETS
Row 250 @ 2k pace
3 strict burpees
3-7 strict pull ups or ring rows (strict form, easy-ish set)
3-7 strict toes to bar (same as above)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up or 5-7 SLOW ring rows
MIN 2 – 5 Broad Jumps for distance
Treat this as skill development.
Pull Ups should be perfect form – if it starts to degrade, scale reps down.
Jumps do not need to be maximal – focus on being explosive and landing softly.
4 ROUNDS FOR TIME
500/400 meter Row
11 Burpee Pull-Ups
AMRAP x 2min
Max reps Rope Climb 12′
1 ROUND
50 Single Unders
12 Reverse Lunges
10 Step-ups
1 ROUND
25 Fast Single Unders
25 High Jump Single Unders
10 Air Squats
8 Box Jumps
1 ROUND
30 Double Unders or 5 Single-Single-Double Under Attempt
10 Jumping Air Squats
8 Box Jump Overs
5-5-5-5
Tempo Front Squat (1111)
(Score is Weight)
5 ROUNDS FOR TIME
10 Front Rack Reverse Lunges (155/105)|(95/65)
15 Box Jump Overs (20)
60 Double Unders
(Score is Time)
New Classic Workout
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. EMOM x 12 MINUTES
MIN 1 – Goat Movement 1 (Gymnastics)
MIN 2 – Goat Movement 2 (Skill)
*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.
2:00 EZ on the Bike — Flow and Chat it Up!!
2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 – 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
(No Measure)
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)
FOR TIME
40 Power Clean (135/95)
30 Power Clean (155/105)
20 Power Clean (185/125)
10 Power Clean (225/155)
(Score is Time)