4 30

WARMUP

With a light KB  -  6 min
30s Russian Swing
    30s L Hold KB front rack

30s Russian Sw
    30s R Hold KB front rack

30s KB around-the-world
    30s L Hold KB OverHead

30s KB around-the-world
    30s R Hold KB OH

SKILL

3 RNDS
20   Banded Lat Pull-down to feel the lats
10   Scap Pullups    1s Hold at top
20s   Hollow Hold (keep body tight)
3   Strict Pullups →      2 (2-3s) Negatives

WORKOUT

1) 3-5 Weighted  Pullups .
         OR Pullups or slow Negatives
                  OR  8 Ring Rows w/1s Hold at Top

2) 30s ea/s One-legged KB Deadlift
                  OR 20 sec

3) 10 Zottman Curl    +  10 Bench Dips

4) 30s Plank March    +   30s Plank

                   OR 20 sec

BONUS

 5 rnds
8 PVC pass-throughs slow & controlled
5 OH pvc Wall sq

4 29 - TESTING!

WARMUP

400M RUN

3 RNDS

5 handstands

30 sec deadhang

30 sec R-L plank

30 sec superhold

SKILL

2 min fast single-unders
2 min singles plus 1 double
2 min double practice

WORKOUT

3 Rounds

3 min AMRAP

• 12 American KBS  53/35   
       OR  35/26    OR  26/18
• 9 Burpee Over KB       
       OR  6 Burpee Over KB    OR  9 bodybuilders
• 60m Shuttle  run  (6x 10)

Rest 1 min

3 min AMRAP

• 21 Double-under 
       OR    35 Single-unders
• 15 Wallballs 20/14         
       OR  12 @ 20/14   OR   15 @ 14/10
• 10 burpees

Rest 1 min

BONUS

TESTING

10 (ea/s) Kettlebell Deadbugs
5 Strict Toes to Bar
       OR    Strict Bar Tuckups

4 25

WARMUP

400 RUN

then

2 rnds 
20 steps total of:

Walking Lunges (with twist)
High Kicks
Toe Walk 
High Knees
Buttkickers

WORKOUT

3 rnds 
1) 400m Run

2) 30s burpees (High Effort),
   
          rest 30 sec  --  Then 

Accumulate Max Deadhang Hold seconds in 1 min

BONUS

3 RNDS
10  Standing Dumbbell Press R
15 DB Side Raises R

10  Standing  DB  Press  L
15 DB Side Raises L

        1:00 Rest

4 24

WARMUP

8 minute  (light medball)
100m Walk w/ MB Overhead
     10 MB Front Squats
100m Jog w/ MB Overhead
     10 MB Cleans
100m Jog w/ MB overhead
     10 MB Wallballs

Accumulate
10 Sit-ups
3 Wall Squats @ 5050
2 Front Squats in rack setup

(First set with barbell, second set heavier)
X 2

STRENGTH

Front Sq

3 rnds of 8

2:00 Rest

WORKOUT

10 Min

50 Abmat Sit-ups
   20 wallballs   20/14    OR    15s for WB 
40 Abmat Sit-ups
   20 WBs
30 Abmat Sit-ups .
   20 WBs
20 Abmat Sit-ups
   20 WBs
10 Abmat Sit-ups
   20 WBs

In remaining time:
Toes to Bar   OR  Knees to Elbow

===

OR

30 Abmat Sit-ups
   15 wallballs   14/10
25 Abmat Sit-ups
   15 WBs
20 Abmat Sit-ups
   15 WBs
15 Abmat Sit-ups
  15 WBs
10 Abmat Sit-ups
   15 WBs

In remaining time:
 Hanging Knee-Raise

BONUS

15-20 minutes Mobility
3 minutes each Adductor
     1 min Cobra (not pictured)
3 minutes each Glute
     1 min Cobra

4 23

WARMUP

3 rnds 
5 Slow Scap Shrugs, hanging from bar
 5 Slow Scap Pushups
 10 sec Bent Hollow Hold
 

BUYIN

3 rnds
100m farmers walk
15 ring rows
10 turkish getups

WORKOUT

12-9-6
• Kipping Pull-ups
      OR Jumping CTB
          OR Jumping Pull-ups
• Ring Dips
     OR  HR Push-ups
          OR Box Push-ups
• DB Hang Snatch x2 
    50/35
         OR 35/20
                OR 25/15

BONUS

Levels TESTing

4 22 - TESTING!

WARMUP

15 passthru
15 OH wall sq 3030 (3 sec down, no pause, 3 sec up, no pause)


then 3 sets
3 inchworms
12 rus swings (each set heavier)

BUYIN  

Testing: pushup

WORKOUT

4 rnds
1 min burpees
     30s rest
1 min Double-unders OR singles
     30s rest
1 min Thrusters   75/55   OR  55/45  OR  20/15
     30s rest

BONUS

roll/ stretch:
quad, ham, calf

4 18

WARMUP

EMOM Alt. 12 min

1)  12 Banded RDL
2)  30 sec Plank
3)  10 Ring Rows
4)  8 Barbell Press

BUYIN

400M run

WORKOUT

Every 90 sec for 24 min

1)  5 Weighted Pull-ups
        OR 5 pullups    OR 10 hard ring rows

2)  30 sec Russian Twists
      +   30 sec Hollow Hold

3) 10 Push Press, 95/65
        OR 75/50 . OR . 45/35
   +   Front Leaning Rest up to 45 sec

4) 12 Alternating Single-Leg R-DL (Romanian DL )
           (add weight with KB as needed)

BONUS

1min wall sit
1min deadhang
    x3

4 17

WARMUP

4 minutes
General Mobility
2 min:  joint circles: shoulder, head, neck, hip, knee, wrist
Samson Stretch hold :30 ea/s
Pigeon Stretch :30 ea/s

6 min EMOM: 
10-15m Walking High Kicks +   
                Walking Lunge remaining
3 Inch Worms +     
                Light KB Swings remaining
10 Light Wallballs +
               Plank on Elbows remaining

WORKOUT

"Slip N Slide"

30-25-20-15-10-5

• American KB Swings
         53/35  OR  35/26
• Wallballs   
         20/14  OR  14/10

Finisher

15 Banded Wood Chop  (ea/s)
15 Reverse Barbell Curl
         x 3

2k run

4 16

WARMUP

3 sets -   8 min cutoff
8 Front Squats w/Barbell - focus on staying upright.
10 KB Press (light) - shoulder activation.
12 Low Box Step-ups - driving with the heal.
8 Bodybuilders - tight midline.

Then
Suprapatellar Smash & Floss - 1:30 ea/s
Olympic Wall Squat - 2:00 min
Super Front Rack   1:30 ea/s

Strength

3 Rnds
 8 Front sq

WOROUT 

14 min AMRAP   - goal   4+ rnds

• 14 KB  Bx Step-ups - (53/35) - 24/20”
                              OR    (35/20) - 20/16"
                                 OR     (18/9)  - 12/10"
• 8 Ring Rows -  Elevated
                              flat / suitcase
                                 elbow
• 20 abmats

 BONUS

12 Stiff Leg Sumo DL

12 Dual KB Bent over Row

20 Banded Lat Pull-down

           x 3

4 15

WARM UP

200m run/ row

then
6 Min EMOM:
20 sec Superman Hold    + 
                    20 sec Hollow Hold (or Bent)
 8        Scap Pull-ups    +                                   
                    8 Glute Bridges
 8         PVC Pipe Shoulder Pass Throughs    +   
                     8 PVC OH Squats

BUY IN

Overhead Lat Smash   1 min ea/s
Ham stretch    2min

Then practice/ build: 
hang power clean
hang power snatch

WORKOUT

8 Deadlifts   
     55/35    OR 75/55    OR 115/85
7 Hang Power Cleans
6 Hang Power Snatch
21 Jumping Pull-ups 
      OR 21 Jumping chest to bar   
             OR 15  Pullups

6 Deadlifts
5 Hang Power Cleans 
4 Hang Power Snatch
15 Jumping Pull-ups
      OR 15 jumping chest to bar   
           OR   12 Pullups

4 Deadlifts 
3 Hang Power Cleans
2 Hang Power Snatch
9 Jumping Pull-ups
    OR 9 jumping chest to bar   
           OR  9  Pullups

BONUS

• 20 over-shoulder ball drop
• 8 Strict Toes to Bar
                  x 4

4 11

WARM UP

20 min 
200m Run

30 sec Hollow Rock
12 Scap Pull-ups
x 3

10 Tuck-ups
5 Jefferson Curls
x 3

Remaining Time:
10 KB Press (ea/s)
15 Banded Pull-aparts
10 Leg Swings Each Way

MOBILITY

Quad Smash - 2:00 ea/s
Overhead Tissue Smash -
2:00 ea/s

WOD

6 min AMRAP
 12 KB Snatch 53/35
6 Burpees
6 Kipping Pull-ups

rest 1 min

4 min AMRAP
8 One Arm KB Swing 53/35
4 Burpee Pull-ups

rest 1 min

600m run
or
2 min bike for calories
Sub Doubleunders

OR

 6 min AMRAP
12  Russian Swings 35/26
6  Bodybuilders
8  Jumping Pull-ups

rest 1 min

4 min AMRAP
6 Russian Swings  35/26
4 Burpee   + Jumping Pullup

rest 1 min

400m run
or
90 sec bike for calories
Sub 90 sec Wall-ball

BONUS

GOALS
interval rowing

4 10

WARM-UP

20 min
400m Row/cycle/run

Overhead Rib Mobilization - 2:00 ea/s

 Remaining Time:
10 Behind the Neck Press w/PVC
5 Cossack Squats (ea/s)
30s Squat Hold
10 Ring Rows, 1s pause at top

BUY IN

5 MIN - PRACTICE
Back Squats -
Strict Pull-ups -
Kettlebell Press -
Kettlebell Windmills

WoD

Every 90s for 24 minutes
1) 8 Back Squats @ 2020 + Wall Sit --  up to 60s
      [[ 2020 = 2 sec decending, 0 at bottom, 2 sec rising, 0 sec top]]
2) 4 KB Windmills (ea/s) + Hollow Body Rock -- up to 60s.
3) 5 Weighted Pull-ups
  OR  5  three sec Supinated Negatives - (chin ups)
4) 10 Kneeling KB Press + Plank on Elbows  -- up to 60s

BONUS 

15-20 minutes 

mobilizing/ stretching lower body

4 9

WARM-UP  

20 MIN

Alternating Tabata
1:    Single-unders
2:    Low Box step-ups

Remaining Time:
T Spine Roller Smash - 2:00
Super Front Rack - 1:30 each side

then
• 12 Prisoner Reverse Lunge
• 3 press + 4 push press + 5 push jerk
•10 DB or KB Deadbugs

 BUY IN 

10 MIN

Build & practice

• Box Jump-Overs (on & over)
• Double-unders
• Push Jerk

WOD

15 MIN

1-2-3- etc
Push Jerks 135/95
and
10 Box Jump-overs 24/20
30 Double-unders

OR

1-2-3- etc 
 Push Press 95/65
 and
10 Box Step-overs 20/16
90 Single-unders

BONUS

15 DB Hammer Curls
15 DB Kick-backs
Rest 60 sec
x 4

4 8

WARM-UP

20 MIN

Glute Smash / Floss - 2:00 each side

THEN

12 Single Leg RDL (ea/s)
10 Kang Squats ('good morning' to 'back sq')
20 sec Glute Bridge March ('bridge', 'kick')
8 Ring Rows
20 sec Flutter Kicks

STRENGTH

3 Rnds - 2 min rest

10 gob sq

WORK-OUT

 9 Rounds

7 Deadlifts 135/95
8 Goblet Squats 53/35
9 Elevated Ring Rows

OR 

 9 Rounds
7 Deadlifts 95/65
8 Goblet Squats 53/35
 9 Tough Ring Rows

OR 

 9 Rounds

7 Deadlifts 65/45 

8 Goblet Squats 35/26 

9 Tough Ring Rows

 FINISHER

10 rnds -  each 90 sec
200m Run

4 4

WARM UP

approx 25 min

400M   Row/ Bike/ Run

Remaining Time up to 15 min:

20 sec Wall Sit
8 KB Press R  / 25ft KB Waiter walk R
8 KB Press L /  25ft KB Waiter walk L
 20 sec Bent Hollow Hold

then

 Banded Lateral Opener - 1:30 each side

STRENGTH

APPROX 10 MIN
OH  bell PRESS
 3 rnds of 10
2 min rests

WoD

AMRAP -  11 min

10 Strict Press 95/65
15 Sit-ups
20 Air-squats

 or

10 Strict Press 55/45
15 Sit-ups
20 Air-squats

MOBILITY

15-20 minutes 

mobilizing & stretching  shoulder capsule 

(Lats, pecs, rotator cuff, shoulder)

4 3

WARMUP 

15 min

400m Ball-carry Run

Remaining Time:

• 30s Russian Kettlebell Swings
• 5 Inch Worms
• 10s Bodybuilders
• 10 Behind the Neck PVC Press
• 5 Wall Squats (controlled)

MOBILITY

5 min

• T Spine Overhead Extension - 2:00 each side
• Olympic Wall Squat - 2:00 each side

WoD

3 Rounds (6 min)
15 Russian Kettlebell Swings 53/35
10 Burpees
      SUB
          12 Russian Kettlebell Swings 35/26
           8 Bodybuilders  (straight-arm burpees)

rest for remainder

at 6 min
3 Rounds (6 min)
8 Power Snatch 95/65
10 Burpees over Bar
     SUB
            8 Hang Power Snatch 45/35
            8 Bodybuilders over BaR

rest for remainder

 at 12 min 
4 Rounds (6 min)
12 Russian Kettlebell Swings 53/35
8 Burpees
      SUB
            10 Russian Kettlebell Swings 35/26
            6 Bodybuilders

rest for remainder

at 18 min
4 Rounds
6 Power Snatch 95/65
8 Burpees over Bar
      SUB
            6 Hang Power Snatch 45/35
            6 Bodybuilders over Bar

FINISHER

4 Rnds

• 10 Bench Press
• AMRAP Push-ups

 Rest 2 min

4 2

Warm-up
 8 Minutes:

• 10 Ring Rows
• 30s Samson Stretch R
• 30s Samson Stretch L
• 10 Box Push-ups
• 10 Hanging Knee Raises

Mobility

• Glute Smash and Floss - 2:00 each side
• Classic Triceps and Lat Stretch - 1:30 each side

WoD

90s stations, 4x through
(24 min total)

1) 8 Strict Pull-ups
             **  SUB    2-3s Pronated Negatives x 5

2) 16 Single Arm KB Overhead Walking Lunge
             **  SUB   16 Single Arm KB Overhead Walking Lunge

3) 60s One Set Unbroken Push-ups,
            remaining time Tricep Extensions
             **  SUB    60s One Set Unbroken Box Push-ups (min 10),
                           remaining time Tricep Extensions

4) 60s Accumulate L-sit
             **  SUB     60s Accumulate Knee Raise Hold

Finisher

• 2k run at recovery pace

x

4 1

WARM UP

 Easy rounds, focused on quality, in 10 minutes

any order

150m Row
10 Goblet Squats
50 single unders → 15 plate hops
6 DB Press Alternating each arm (12 total)
20s Star Plank Each Side
10 Scap Pull-ups

Buy in

Adductor Smash - 1:30 each side
Couch Stretch - 1:30 each side
Pass thru  --  rotator prehab

WoD

For time:

1k run/row

then

5 rounds
15 Box Jumps 24/20
          SUB - 12 Bx J 20/16
15 Thrusters 45/35
          SUB - 12 thr
35 Double-under
          SUB - 20 D-unders (attempts)→ 50 S-unders

Finisher 

25-20-15-10-5

ABmat OR GHD Sit-ups

Supers OR Hip Extensions

===

Goals