6 27

WARMUP

8 MIN
8 Passthroughs

 30 seconds
1) Scap Pushups (slow)
2) Jump Rope Forward Straddle

1) Scap Pullups (slow)
2) single-unders

1) Scap Dips (slow)
2) Jump Rope Skiers

BUYIN

10 min
4-6 sets
5-8 MIL PRESS

WORKOUT

5 RNDS -  GOAL 8 MIN

10 HS PUSHUP  OR  12/10  Pike Pushups
 50/35 Double-unders   OR  75 single-unders

BONUS

2:00 Row
2:00  (ea/s)  Banded Overhead Distraction
2:00 Row
2:00  (ea/s)  Banded Bully
2:00 Row
2:00 Classic Triceps & Lat Stretch

6 26

WARMUP

3 rnds
30 sec  Plank 
10 Air Squat
8 Abmat Situps     
10 Russian KbS     

 BUYIN

Testing

Goals

WORKOUT

6 Rnds - 4 min each 
     [3 min cap, 1 min rest]

 1) 600m Run

 2) 20 Abmat Situps
     20 Russian Kbs  53/35  OR . 35/26
     20 Abmat Situps

BONUS 

 Accumulate
30   Scap Pullups w/ 2 sec hold at top
30   Scap Pushups @ 1010 tempo
2 min   Pec Smash  ea/s
2 min   Barbell Shoulder Sheer  ea/s

6 25

WARMUP

2 rnds
10 KbS   light
10 (ea/way)   Kb Around the World
10 (ea/s)  One-arm Russian KbS light
10 Goblet Squats  w/ 2 sec hold at bottom
           (Heavier Kb on set 2)

 Accumulate 15 high quality Box Jumps
   -- share boxes
5  Low Box Height
5  Moderate 
5  High Box 

BUYIN

2 rnds
2 cindy rnds
6 cleans HP OR Power

WORKOUT

16 min - 3-4 rnds
 3  Cindy Rounds 
 5  Power Cleans 135/95  95/65
    OR 5  Hang Power Cleans 65/45

BONUS

4 Rounds for Quality
10  (ea/s)  Bird Dogs 3s hold at top
10  (ea/s) Deadbugs
20 sec  (ea/s) Side Star Plank

6 24

WARMUP

10 Leg Swings (ea/way/side)

15m each
    Straight-leg High Kick   x 2
    Walking Lunge w/twist   x 2
    High Knees   x 2
    Butt Kickers   x 2
   
400m Run

BUYIN

Tabata 8s
1) Bent Hollow Rock
2) Arch Body Hold 

WORKOUT

Goal under 15 min
18-15-12-9
• Burpee Box Jumps 24/20
    AND
 400m Run

BONUS

3-4 minute in each Position
Seated Straddle
Pigeon  (ea/s)
Posterior Chain Floss  (ea/s)

6 20

WARMUP

10m ea
Inch Worms            x 1
Bear Crawl             x 2
Crab Walk              x 2
Duck Walk             x 2
Walking Lunges    x 2
Toe Walks              x 2
Heel Walks            x 2

    Then 400m easy jog/run 

BUYIN

 30sec  Arch Body Hold
      3 box jumps                  low
 30s  Hollow Body Hold
      3 box jumps        moderate
 30s  Arch-Hollow Swings
      3 box jumps    challenging

 10  Hanging Knee Raises   focused on Sw
 10 Toes to Bar or variation

WORKOUT

21-15-9
• Toes to Bar   OR   Knees to Elbow .
• Box Jumps     24/20 -->
       and
400m  Run

BONUS

 4 RNDS
30sec One-arm FLR     L (frnt-ln rest)
     30s Waiters Walk 
30s One-arm  FLR       R
     30s Waiters Walk 

6 19

WARMUP

2rnds
6 turkish getups
12 squats
6 dips
8 passthru
8 samson stetch

then

3 rnds
10 Ring Rows 1s hold at top
10 Tuck-ups

BUYIN

4 RNDS
20 One-arm Db/Kb Rows
45s Rest between  sides & sets

WORKOUT

3 rnd - goal under 6 min

15 OR 12 Dumbbell Thrusters .  53 thru 18
15 OR 12 OR 9 burpees

BONUS

       3 Rounds 
    8 Jefferson Curls
          1:30 Steady Row
    8 Windmills    R
          1:30 Steady Row
    8 Windmills    L

   1:30 Steady Row

6 18

WARMUP

400 m run

then 3 rnds 
6 burpees
8 passthru
8 samson stretch
rotator prehab

BUYIN

10 minutes, increasing weight
3 Deadlift    +
2 Power Cleans    +
   (optional 1 Power Snatch)

30 sec Doubleunders OR
           Singleunders

WORKOUT

AMRAP (3 scores)

3 Rounds
60 Doubleunders  OR     100 Singleunders
3 Power Snatch 135/95
     OR   4 Hang Power Snatch  85/55
        OR  8 Hang Power Cleans  65/45

On the 7:00 Mark

3 Rounds
50 OR  35 Doubleunders
        OR  65 Singleunders

8 Power Cleans  

On the 14:00 Mark

  4 Rounds
35 OR 20  Doubleunders OR   40 Single-unders 
12 Deadlifts

BONUS

   3 min each
 Calf Smash
 Side Hip Smash
 Hamstring Smash &  Floss

6 17

Warmup

3 rnds
100m run/row
25 steps Waiters Walk (ea/s)
5 Scap Pullups - slow
5 Scap Pushups

Strength

Accumulate 5-8 Sets
3 Push Press OR Push Jerk

Workout

GOAL: Into 25s

1000m Row

Rest 1 min,  then:

5-10-15- etc
• Push Press  115/85  OR 95/65 OR 75/55 OR 65/45
• Kipping Pullup  OR Jumping (CTB) Pullup
      AND  (after each round)
15/12 Air Squats

Bonus

       3:00 each
   Barbell Shoulder Shear
   Lat Smash
   T-spine Overhead Extension

6 13

WARMUP

2 rnds
10 burpees
10 chinups/ ring rows

BUYIN

TESTING

WORKOUT

14 min AMRAP
2 OH press 115/75 OR  95/ 65  OR  65/45
2 Deadlifts
8 Burpee over Bar  OR   burPee  OR  Bodybuilders

Add 2 reps to Barbell movements ea/ round

 BONUS

GOALS
INTERVALS
STRETCH

6 12

WARMUP

10 min
10m Bear Crawl Forward
         10m Crab Walk Backward
10m Bear Crawl Backward
 10m Crab Walk Forward

remaining time
Inchworms +  side planks ea/s

BUYIN

12 MIN EMOM alt
1) Accumulate L-sit  in 45s
     OR Accumulate  Hanging Knee raise
2) Handstand Wall Walk  for 45s

      OR Pike  Handstand Hold 

WORKOUT

9 rnds

3 HSPU 
        OR 6 Push-ups  OR Box Push-ups

6 Toes to Bar .  OR Knee to Elbow
               OR   9 Knee Raises

12 Box Jumps   24/20 

      OR 10 Box Jumps   24/20

      OR 12 Box Step-ups 20/16

BONUS

    1:00 burpee
1:30 Banded Overhead Distraction   R
     1:00 burpee
1:30 Banded Overhead Distraction   L
     1:00 burpee
2:00 T-spine Overhead Extension

6 11

WARMUP

2 rnds
100m run
4 Burpish Getups (alt burpee/ empty Turkish getup)
20 step high-kicks
8 samson stretch
8 passthru

BUYIN

2 Rnds
6 Front Squats 
10 Arch Body Pulses      

6 CTB Pullups   

10 Hollow Rocks

3 Front Squats    

10 Arch-hollow Swings

3 CTB Pullups

WORKOUT

21-15-9

• Front Squats   155/105  OR 
       135/95 OR  95/65 OR  75/55
 OR  Goblet Squats  18/12

• CTB Pullups     
    OR Pullups  OR  Jumping Pullups

BONUS

Accumulate 30 reps each
Kettlebell Windmills (ea/s)
V-ups
Scap Pullups .       SLOW

6 10

WARMUP

3 RNDS
100M run
 10 Wallballs
 10 Wallball Situps
 15 Russian KB Swings (increase weight
30 sec Leg Circles

 BUY IN

tabata 4s
squats
pullups
supers

 WORKOUT

5 rnds
200m run
10 Power Clean & Jerk,    95/65 OR   65/45 OR 45/35
25 Abmat Situps

Rest 1:00

 BONUS 

Testing

 Single Leg Flexion w/ External Rotation (ea/s)
Barbell Shoulder Shear (ea/s)
Calf Smash (ea/s)

6 6

WARMUP

2 rnds
100m run
6 turkish getups
30 sec Scap Pushups
30s Front Leaning Rest Hold
8 pass thru
30s overhead plate hold
1 min Inch Worms w/pushup at bottom 

BUYIN

5 to 7 Rnds in 10 min

1 strict press +
3 push press

WORKOUT

3 Rnds

      20  OR 16  Kb Clean    53/35
               OR  35/26   OR  26/18          R

20m  Kb Front Rack Walking Lunge  R
     20/16   Kb Clean  L
20m  Kb fnt rack w lunge                     L

then
400m farmer's walk

BONUS

stretch
goals
testing

6 5

WARMUP

2 rnds
6 burpees
1 min hang
8 passthru
1 min super-hold
6-6 samson stretch

BUYIN 

1000m run/row
goals

WORKOUT

ALTAP - 20 min cutoff
20 OR 10 WB @ 20/14   OR 20 WB @ 14/10
       100 Double-unders  OR Singles

              30   OR 20  Burpees
       80 Double-unders   OR .  Singles

40  OR   30  Wallballs
       60 Double-unders    OR .  Singles

              50  OR 40   Burpees
      40 Double-unders   OR  Singles

60  OR 50  Wallballs
      20 Double-unders    OR .  Singles

 

BONUS

4 Rounds  
12 Barbell Row (increase ea/rnd)
12 Ring Rows
20 Straight arm Banded Lat Pulldown

 Rest 1:30

6 4

WARMUP

2 rounds
15 Russian KBS - Light, then heavier
10 Goblet - Same weight as KBS
10 Push up
100m run

then

ham stretch
back stretch

STRENGTH

15 min
deadlifts
OH press or HP cleans

WORKOUT

5 rounds, 2 min each
 (Every Two Minutes on the Two minutes = E2MO2M)

• 1 Weighted Pullup .
       OR .  3-5 Strict Pullups
            OR .  8 Tough Ring Rows
and in remainder of time

• AMRAP Ring Dips  (goal 10  minimum)  in 1 set
    . OR . AMRAP Ring Pushups  OR . max Pushups  in 1 set
           OR  AMRAP Box Pushups in 1 set

BONUS

Tabata
Hollow Rock

then AMRAP 
Hollow Hold
      Rest as needed

then
Tabata Russian Twists (add weight as needed)

6 3

WARMUP

400m run
         
      Then
2 rounds

6 burpees
30 sec Fast Feet in place
8-8 Samson Stretch
5 Inch Worms
6 turkish getups
1 min deadhang
5-5  Cossack Squat Slow
30 sec hold bottom of a squat

BUYIN

tabata 4s

ring row
pushups
HP cleans

WORKOUT

15 Min amrap

400m Run
15 OH Sq     95/65
             OR  75/55  OR   65/45
15 Burpee Box Jump  24/20

             OR  bodybuilder box-step

BONUS

Testing
goals
intervals

and/or

relaxed
Lat Smash
Quad Smash
Overhead Rib Mobilization
Suprapatellar Smash & Floss