11 21

WARMUP

4 RNDS
30 sec Glute Bridge Marches
30 sec Deadbugs
30 sec World’s Greatest Stretch   (ea/s)

THEN

2 RNDS
10 Scap Pullups slow
20 sec Deadhang
8 Single-arm Lat Activations

BUYIN

12 MIN

  4 x 3-5 
 Negative CHINUPS (Pronated)
 
  Rest 2:00
15 sec Bent Hollow Hold (during rest)

WORKOUT

Tabata 8s - for total rep/sec

1) Wt'd Plank 25/15
    1:00 Rest
2) Air Squats
    1:00 Rest
3) Arch Body Hold
    1:00 Rest
4) Jumping CtB Pullups

BONUS

2 rnds
     2:00 Row
2:00-4:00 Lat Smash   (ea/s)
     2:00 Row
2:00-4:00 Bilateral Shoulder Flexion

11 20

WARMUP

2-3 RNDS
 8 Front to Back Lunges   (ea/s)
15-20m Kb Front Rack Carry    ND
15 Banded Goodmornings
15-20m Kb Front Rack Carry    D
 8 Behind the Neck PVC Press

THEN

2 RNDS
12 Goblet Squats
10 Kang Squats

BUYIN

12 MIN

 Accumulate 4-6 Sets 
5 to a box high quality

WORKOUT

14 MIN

3 Toes to Bar
5 One-arm KbS  53/35 ND
3 Rear-step Kb Lunge   (ea/leg) ND

3 Toes to Bar
5 One-arm KbS   D
3 Rear-step Kb Lunge  (ea/leg) D

Kb held in front rack
ND = non-dominant
D = dominant

BONUS

2:00-4:00 of Each
Pigeon   (ea/s)
Seated Straddle    center
Seated Straddle    left
Seated Straddle    right
Lizard    (ea/s)

11 19

WARMUP

2 RNDS
30 sec Plate Hops 
30 sec Air Squats
30 sec Classic Calf Stretch   (ea/s)
              
THEN 
2 RNDS

30 sec Bodybuilders
30 sec Kettlebell Swings   (light)
30 sec Samson Stretch   (ea/s)
             

BUYIN

10-15m each
Walking Lunge w/Twist x 2
Straight-leg High Kicks x 2
A-Skip x 2
B-Skip x 2
High Knees x 2
Butt Kickers x 2

200m Run

WORKOUT

For Time - 2 SCORES
start w either

1k Row

immediately into 

3 Rounds For Time 
800m Run
25 Burpee Box Jumps   24/20

BONUS

STRETCH

or

30   Y-T-W
40   Bottoms-up Kb Press   (ea/s)
50   Barbell Row   w/1 sec pause at top

11 18

WARMUP

8 min Smooth
10-15m Bear Crawl
10 Cat-Cow      slow
10-15m Crab Walk
8 Xiaopeng Forward    (ea/s)
100m Shuttle Run
8 Windmills   (ea/s)

BUYIN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

THEN

12 min - FLOOR PRESS
3 x 8  Floor Press
  AND
10 Tough Ring Rows after each set

2:00 Rest

WARMUP

8 Wallballs 20/14
20 Doubleunders 

Any break on 
either movement is 

10 Pushups - Max of 5 penalty sets
(and one per round)

BONUS

    2:00 Jog
2:00-4:00 Pec Smash     (ea/s)
    2:00 Jog
2:00-4:00 Classic Tricep & Lat Stretch   (ea/s)
    2:00 Jog
2:00-4:00 Calf Smash     (ea/s)

11 14

WARMUP

200m Run w/Medball light
15 Air Squats w/Medball & 1 sec Pause
10 Ring Rows w/1s Pause
30 sec Supinated Deadhang Hold
10 Ring Rows w/1s Pause
15 Air Squats w/Medball & 1 sec Pause
200m Run w/Medball light

BUYIN

2 RNDS
8  Front Step Lunges   (ea/s)
8  Reverse Step Lunges   (ea/s)

  THEN

Bulgarian split sq
4 x 8   (ea/s)
 1:00 Rest   b/t sides & sets

WORKOUT

20 min cap

50 Wallballs      20/14
400m Run w/Medball
50 Air Squat Jumping Pullup
400m Run w/Medball
50 Wallballs
400m Run w/Medball

BONUS

4 Rounds For Quality
30 sec Ring Body Saw
30 sec Kb Deadbug
AMRAP Hollow Hold

Rest as needed b/t Sets

11 13

WARMUP

2 - 3 sets
 
10-15m  Walking Lunge
30 sec  Samson Stretch  (ea/s)
10  Box Stepups  low
30 sec  Plank
15  Banded Tricep Extensions
1:00  Row/Bike/Ski

BUYIN

Tabata 8
  L-Sit
      2:00 Rest
Archbody Hold

WORKOUT

GOAL under 15 min
21-15-9
Toes to Bar
Box Jumps 24/20

9-15-21
HR Pushup
Box Stepup 24/20
          w/ 50/35 Db

BONUS

2:00 row
 3:00  Seated Straddle
2:00 row
 2:00  Cobra Stretch

11 12

WARMUP

 8 minutes
4 Front Scales  R
4 Back Scales  R
     10-15m One-leg Hop  R
4 Front Scales  L
4 Back Scales  L
     10-15m One-leg Hop  L
200m Jog

BUYIN

12 MIN
ROM DL
    4 x 8   (ea/s)

1:00 Rest b/t  sides & sets

WORKOUT

11 MIN
3:00 Russian KbS  53/35
   1:00 Rest
3:00 Doubleunders 
      →    Singleunders
   1:00 Rest
3:00 Row

BONUS

 2:00-4:00 Each
Calf Smash   (ea/s)
Classic Calf Stretch   (ea/s)
Glute Smash & Floss   (ea/s)
Pigeon Stretch   (ea/s)

11 11

WARMUP

3 rnd
100m run
10 arm swings, ea/frnt/bck
8 pushups
10 sq
6 passthru
rotator prehab

BUYIN

5 RNDS
10 shuttle runs
10 turshish getups

WORKOUT

12 min AMRAP
Unbroken Sets:
1-3 Strict Pullups
5 Piked HSPU
5 Box Pistols (ea/s)

When sets cannot be maintained 
unbroken, drop reps by 1 across. 

on 15 minute mark

3 rounds for time
30 Situps
30 Air Squats

BONUS

2 rnds
2:00  Row
 2:00 Suprapatellar Smash & Floss (ea/s)
2:00  Row

11 7

WARMUP

3 RNDS
3  Inch Worms
3 Front Scales   e/s    (slow & controlled)
3 Back Scales   e/s    (slow & controlled)
10  Front Squats    w/Medball

BUYIN

any strength movement

WORKOUT

20 min AMRAP
15 Russian KbS  53/35
12 Wallballs       20/14
9 Box Jumps      24/20
200m Run

BONUS

3 rnds
10 Banded Wood  Chops    (ea/s)
 10 Side-lying Hip Abduction  (ea/s)
 8 V-ups
 10 Glute Bridges
           w/2 sec Pause at top

11 6

WARMUP

3 RNDS
5 Bird Dogs    (ea/s) w/ 3 sec hold at top
10 Bodybuilders
30 sec Squat Hold - light plate
10 Squats w/Plate
30 sec Squat Hold  w/Plate
10-15m Duck Walk  w/Plate
10-15m Walking Lunge w/ Twist  w/Plate

BUYIN

15 MIN - FRONT SQ
Accumulate 5-7 Sets
5 Front Squats
            Building

WORKOUT

3 RNDS, any order - goal 250+
1:00 Air Squats
    1:00 Rest
1:00  Row (cal)
    1:00 Rest
1:00 Bent Hollow Rock
    1:00 Rest

BONUS

3 Rounds 
8 Peterson Stepups   (ea/s)
  1:00 Side Plank   L
8 Cossack Squats   (ea/s)
  1:00 Side Plank   R

11 5

WARMUP

8 minutes Smooth
10 Russian KbS    (w/ glute squeeze)
35 Singleunders
3 Wallsquats    (each rep closer to the wall)
35 Singleunders (backwards)
10 PVC Passthroughs    (SLOW)
10 PVC Strict Press    (w/ shrug at top)
30 sec Samson Stretch    (ea/s)

BUYIN

15 MIN
 Accumulate 4-6 Sets
   3 Power Cleans  +
   1 Jerk

WORKOUT

UNDER six min
30 Clean & Jerks    115/85

    Any break = 35 Doubleunders (60 singles)
(up to 6 penalty sets)

BONUS

4 rnds
2:00 Jog
1:00 Deadhang
10 Scap Pushups slow

11 4

WARMUP

4 rnds
4 burpees
8 ring row
8 sq
10 passthru
rotator prehab
10 tuckjump

BUYIN

 10 min
 Accumulate 4-6 Sets
  3-5  Strict Pullups

WORKOUT

for time
1k Row /run
15 Jumping CTB Pullups         
  + 15 Pushups
25 Burpees
50 Box Jumps    24/20
75 Abmat Situps
800m Run /row

BONUS

3 Rounds 
2:00 Seated Straddle
AMRAP WtD Plank
1:30 Banded Lateral Opener (ea/s)
30 sec Ring Mountain Climbers