1 30

WARMUP

4 rnds
8 burpees
8 sq
8 ring rows
8 kn pushups
8 pass thru

BUYIN

deadlift
4 x 5
    Rest at least 2:00

WORKOUT

every 2 min for 8 -- 16 min
6 TtB
8 Pistols
10 Box Jumps 24/20

BONUS

  4-5 Set For Quality
6 Wt'd Chinups
12 Barbell Curls
  AMRAP Ring Rows

1 29

WARMUP

2:00 Row

2 RNDS
30 sec Classic Triceps & Lat Stretch   (ea/s)
10 Box Pushups
30 sec Samson Stretch    (ea/s)
10 Deadbugs

WORKOUT

Tabata 4 MIN EACH - GOAL 200+
Ring Dips
1:00 Rest
Tabata
Airbike Legs Only  for Cals
          → Air Squats 
1:00 Rest
Tabata
Abmat Situps
1:00 Rest
Tabata
Row for Cals

BONUS

3 RNDS
10 Banded External    Rotations  (ea/s)
10 Banded Internal   Rotations  (ea/s)
10 Y-T-Ws

1 28

WARMUP 

30 sec Arm Circles   (ea/s)
30 sec Hip Circles   (ea/way)
30 sec Knee Circles   (ea/way)
30 sec Ankle Circles   (ea/s)
10 Leg Swings   (ea/s/way)
30 sec Air Squats
1:00 Squat Hold
30 sec Air Squats

BUYIN

3 rnds
30 sec Hollow Rock
AMRAP Hollow Hold

WORKOUT

KOBE
8 RNDS
28 burpees
28 jumping chinup
28 kb swings 44/27

BONUS

4-5 Sets For Quality
10-12 Db Floor Press
AMRAP Banded Tricep Extensions

1 27

WARMUP

1:00 Banded Overhead Distraction   (ea/s)

8 min
8 Prisoner Rotations
30 sec Plate Hops
8 Cuban Press    w/PVC
10 Russian KbS light →   moderate

BUYIN

2 min burbee challenge

WORKOUT

5 Rounds
20 Doubleunders
   →  40 Singeunders
8 Hang Power Snatch  55/35

At 12:00

5 Rounds
   same

BONUS

400m Jog
  2:00-4:00 Calf Smash (ea/s)
400m Jog
 2:00-4:00 Barbell Shoulder Shear    (ea/s)

1 23

WARMUP

2-3 rnds
10 Squats w/Medball
30s Squat Hold w/Medball
10-15m Shuttle Run w/Medball

WORKOUT

25 min amrap
10 sec Hanging Knee Raise Hold
20 Pushups
30 Deadlifts    95/65
40 Abmat Situps
50ft Bear Crawl

BONUS

2/3 rnds
    2:00 Jog
4:00 Childs Pose
    2:00 Jog
2:00-4:00 Classic Triceps & Lat Stretch

1 22

Warmup

20 Glute Bridges

       2 Rounds
15 Banded Lat Pulldowns
30 sec Singleunders
10 Scap Pullups slow
30 sec Plank

20 Glute Bridges

Workout

5 sets

5 Hang Power  Cleans  95/65
1:00 WtD Plank

Rest 1:30

3-5 Strict Pullups
1:00 Doubleunders
         →  Singleunders

Rest 1:30

Bonus

3-4 Rounds For Quality
  10 Hammer Curls heavy
 AMRAP Supinated Ring Rows

1 21

WARMUP

2-3 ROUND
30 sec Plate Hops
5 Inchworms
30 sec Air Squats
10 Deadbugs     (ea/s)
30 sec Hip Circles   (ea/way)
10 Arm Circles   (ea/way)

WORKOUT

3 RNDS - GOAL 300+ REPS

4 min AMRAP
10/8 Cal Row/Bike
5 Toes To Bar

Rest 1:00

4 min AMRAP
10 Wallballs    20/14
8 Box Jumps  24/20

Rest 1:00

BONUS

2:00-4:00 Each
Pec Smash
Rotator Cuff Smash & Floss
Calf Smash

1 20

WARMUP 

      4 minutes
8 Bodybuilders
8 Scap Pushups
8 Barbell Press just bar

     4 minutes
8 Russian KbS
8 Prisoner Rotations
8 Ring Rows

BUYIN

PUSH JERK  --  12 MIN
    Accumulate 4-6 Sets
5 Reps

WORKOUT

3 RNDS -- UNDER 12 MIN
30 Air Squats
20 Burpees
10 Pullups

BONUS

20 MIN BIKE

1 16

WARMUP

10  Leg Swing   (ea/s/way)
200m  Indian Run
20  Walking Lunges
200m  Indian Run
12  Kang Squats

WORKOUT

2 RNDS -   GOAL 350+
5 min Cal Row
     1:00 Rest
5 min Box Stepups 24/20
     1:00 Rest 
5 min Bike/Ski/Run
     1:00 Rest
       

BONUS

3-5 Rounds For Quality
10-15 Kneeling Kb Press
10-15 Dual Kb Row
10-15 B-Stance RDL w/Kb
30 sec Ring Body Saw

1 15

WARMUP

250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold
30 sec Super Front Rack    (ea/s)

10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow

BUYIN

12 MIN
Accumulate 5-7 Sets 
1 Hang Power OR POWER Snatch
   +
2 Overhead Squats

WORKOUT

21 Power Snatch  65/45
   60 Doubleunders  OR
                100  Singleunders
18 Power Snatch
   50 Doubleunders  OR
                   80 Singleunders
15 Power Snatch
   40 Doubleunders  OR
                   60 Singleunders
12 Power Snatch
   30 Doubleunders  OR
                   40 Singleunders
9 Power Snatch
   20 Doubleunders  OR
                   20 Singleunders

BONUS

3 RNDS
10 Y-T-W
10 Wall Slides
10 Single-leg Glute Bridges (ea/s)
              Rest 1:00

1 14

WARMUP

8 minutes  
30 sec Banded Overhead Extensions   (ea/s)
10 Ring Rows w/1s pause at top
30 sec Squat Hold
15 Air Squats

then

2 Rnds
10 Scap Pullups
15 Banded Lat Pulldowns

BUYIN

Accumulate 5-7 Sets
 3-5 Pullups  →
        OR Pronated Neg.

WORKOUT

3 RNDS
6/10 Strict Pullups OR
     10 Tough Ring Rows
20 Front Step Lunges
30 Abmat Situps
200m Run

BONUS

 2:00-4:00 Each
Lat Smash   (ea/s)
Glute Smash & Floss   (ea/s)
Cobra Stretch

1 13

WARMUP

200m Row/Jog
15-20m Death March
20 Banded Overhead Tricep Extensions
15-20m Reverse Walking Lunges
20 Box Pushups
1:30 Airbike/Row

WORKOUT

10 minutes - max weight, watts
Strict Press
    4 x 10
          Building

Rest 3:00

10 minutes
Deadlift
     4 x 10
           Building

Rest 3:00

10 minutes
Airbike/Row
     4 x 12 sec
        For Max Wattage

BONUS

2 rnds
2:00 Jog
   2:00-4:00 Rotator Cuff Smash & Floss   (ea/s)
2:00 Jog
   2:00-4:00 Pigeon   (ea/s)

1 9

WARMUP

8 minutes Smooth
15 Banded Tricep Extensions
30 sec Singleunders
15 Banded Hammer Curls
30 sec Plate Hops
10 Arm Circles   (ea/way/s)

    THEN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

BUYIN

12 MIN
3 x 8  Floor Press
    +
10 Tough Ring Rows after each set
      2:00 Rest

WORKOUT

18 MIN
8 Ring Dips
10 Pullups
18 Abmat Situps
50m Shuttle Run

BONUS

2-3 RNDS
   1:30 Airbike easy
2:00-3:00 Banded Lateral Opener  (ea/s)
   1:30 Airbike easy
2:00-3:00 Classic Triceps & Lat Stretch

1 8

WARMUP

!?!

WORKOUT

4 rnds
2:00 Airbike, Ski or Row

     Into

2 min AMRAP
12 Wallballs       20/14
9 Deadlifts       135/95

     Rest 2:00

BONUS

2:00-4:00   Each
Glute Smash & Floss   (ea/s)
Quad Smash   (ea/s)
 Barbell Shoulder Shear   (ea/s)

6 7

WARMUP

8 minutes
   5 Front & Back   Scales   L
  20-30 sec WtD Plank
  5 Front & Back  Scales   R
 5 Jefferson Curls

BUYIN

  Max Hanging Knee Raise OR L-SIT Hold

THEN

8 minutes
  30 sec Singleunders
  30 sec Singleunders
                  Backwards
  30 sec Doubleunders
  30 sec Dot Drill  (ea/s)

WORKOUT

10 MIN
16 Kb Walking Lunges
8 B-Stance RDLs  (ea/s)
10 Tough Ring Rows

BONUS

3-5 Sets For Quality
10 Close Grip Bench Press or Floor Press
       AMRAP Banded Overhead Tricep Extensions

1 6

WARMUP

2:00 Row/Bike
1:00 Butterfly Stretch

2-3 Rounds
 12 Air Squats
 3 Jefferson Curls
10 Scap Pullups

BUYIN

2 RNDS
10 Kb Deadlifts
10 Glute Bridges


12 MIN -- SUMO DL
    Accumulate 4-6 Sets
5 Reps 
  Building

WORKOUT

 21-15-9
Hang Power Clean  115/85
Burpees Over Bar

BONUS

3-5 RNDS
      Airbike
3:00 Easy
1:00 Moderate
2:00 Seated Straddle

1 2

 WARMUP

2 rnds
15 Russian KbS
Plate Hops
30 sec Super Front Rack   (ea/s)
10 Strict Press just bar
30 SEC Bent Hollow Hold

WORKOUT

6 rnds
5 Power Clean  & Push Press  95/65
12 sec Airbike ME                 

BONUS

1k run
5 min row