2 27

WARMUP

8 minutes smooth
6 Y-T-W
10 Box Pushups
20 Banded Pull Aparts
10 PVC Passthroughs
10 Leg Swings     ea/s/way

BUYIN

FLOOR PRESS
Accumulate 5-7 Sets
5 Reps
   Building

WORKOUT

15 min amrap
10 Kb Suitcase Deadlift  53/35 ND
10 Kb Around the World   CW
10 KB swing  One-arm    ND
10 KB Front Rack Squat  ND
40 Walking Lunges

Switch Sides/Ways each round

BONUS

2:00-4:00 Each
Glute Smash & Floss   ea/s
Lizard    ea/s
Side Hip Smash    ea/s
Lizard    ea/s

2 26

WARMUP 

2 RNDS
8 burpees
10 ring rows
10 passthru
30 sec scorpion stretch ea/s

BUYIN

3-4 Rounds 
5-8 Chinups       add weight as needed
10 Kb Rows        ea/s
15-20 Barbell Curls

WORKOUT

3 RNDS
2:00 Row
  Rest 1:00
2:00 Box Jumps 24/20
  Rest 1:00
2:00 Airbike
  Rest 1:00
2:00 Bodybuilders
  Rest 1:00

BONUS

HAM STRETCH

2 25

WARMUP

2 rnds
30 sec Singleunders
12 T-Spine Rotations    ea/s
30 sec Skier Singleunders
15 Russian KbS
30 sec Forward Straddle Singleunders
20 Press      w/PVC Pipe
30 sec Doubleunders or practice

BUYIN

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

WORKOUT

GOAL UNDER 7 MIN

30 Hang Power Clean & Jerks  85/55

   Any break is
20 Doubleunders    →
      50 Singleunders
(up to 6 penalty sets)

BONUS

3:00 Airbike
2:00-3:00 Calf Smash    ea/s
3:00 Airbike
2:00-3:00 Classic Calf Stretch    ea/s

2 24

WARMUP

200m Run
          or
   1-2 min Stepups w/Medball

then

2-3 Rounds
10 Medball Cleans
10 Medball Thrusters
10 Medball Situps

BUYIN

2 rnds
12 Single-leg Glute Bridges    R
    30 sec Swivel Hips
12 Single-leg Glute Bridges    L
    30 sec Swivel Hips
15 Wood Chops    ea/s

WORKOUT

   GOAL UNDER 15 MIN
 10-20-30-40 
• Wallballs          20/14
• Abmat Situps

Any break on Wallballs - 400m Run
 Max 2 penalties / round

BONUS

2:00-4:00 Each
Couch Stretch   R
    Pigeon           R
Couch Stretch   L
    Pigeon           L
 Seated Straddle

2 20

WARMUP

1:00 Super Front Rack
+
6 minutes
8 Press w/just Bar
10 Pallof Press ea/s
  16 Front Step Lunges

BUYIN

Thrusters
Accumulate 4-6 Sets
  5 Reps
         Building

         WORKOUT

FOR Time

100 Front Squats  75/55

      Every Break
12 Pushups
    Limit - 6 Penalties

BONUS

4 Rounds For Quality
2:00 Airbike     legs only
10 Banded External Rotations
10 Banded Internal Rotations
20 Shoulder Taps

2 19

 WARMUP

2 RNDS
10 Glute Bridges 1s Hold at top
10 Kang Squats
6 burpees
8 pass thru

STRENGTH

4-6 rnds
5-9 Deadlift

WORKOUT

3 RNDS - 1 min for each movement

12-15 Single Leg Kb DL   R   2020
        Rest/Transition 30 sec
Side Plank                         R
        Rest/Transition 30 sec

12-15 Single Leg Kb DL   L   2020
         Rest/Transition 30 sec
Side Plank                         L
         Rest/Transition 30 sec

AMRAP Ring Rows
         Rest/Transition 30 sec

BONUS

  3-5 Round For Quality
10-15 Db Z Press
10-15 Db Bent-over Row
10-15 Hammer Curls

2 18

WARMUP

Tabata
Row/ Bike/ Bodybuilders

2 Rounds
30 sec Banded Lateral Opener ea/s
10 Box Pushups
20 Walking Lunges

BUYIN

10 min
10 Cossack Squats
8 Terminal Knee Ext.   ea/s
8 Banded Reverse   Lunges ea/s

WORKOUT

At 0:00 & 14:00 
6 min AMRAP 

800m/600m Row

     In remaining time

AMRAP Pushups


At 7:00 & 21:00 
6 min AMRAP

4:00 Airbike for cals

     In remaining time 

AMRAP Air Squat

BONUS

3-5 Rounds For Quality
10 Supine Leg Lifts
10 Tuckups   w/3 hollow hold
2:00 Seated Straddle

2 17

WARMUP

2 rnds
30 sec Arm Circles     ea/s
1:00 Plank
30 sec Hip Circles     ea/way
1:00 Archbody Hold
30 sec Knee Circles     ea/way

then 2 rnds
10 Cuban Press w/PVC
10 Russian KbS

BUYIN

 4-6 Sets
3 (Hang) Power Snatch

WORKOUT

21-15-9
Power Snatch 75/55
Anchored Situps

BONUS

2:00-4:00 Each
Rotator Cuff Smash & Floss    ea/s
Overhead Rib Mobilization     ea/s
Bilateral Shoulder Flexion

2 13

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

BULGARIAN SPLIT SQ
4 x 8 (ea/s)
    1:00 Rest  
          b/t sides & sets

WORKOUT

20 min cutoff
35/50 Wallballs      20/14
        400m Run w/Medball
   50 Air Squat Jumping Pullup
        400m Run w/Medball
35/50 Wallballs
        400m Run w/Medball

BONUS

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

Rest as needed b/t Sets

2 12

WARMUP

2 RNDS
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   L-Sit

      2:00 Rest

Tabata 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 Airbike
 3:00  Seated Straddle
2:00 Airbike
 2:00  Cobra Stretch

2 11

Warmup

  8 minutes Smooth
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

Strength

12 min
single leg R-DL

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

Workout

3:00 Russian KbS   44/26
   1:00 Rest
3:00 Doubleunders
   →  Singleunders
   1:00 Rest
3:00 Row/ bike

Bonus

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

2 10

WARMUP

3 rnds
6 burpees
30 sec hang
8 passthru
100m bike

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

2 6

WARMUP

200M RUN

THEN

3 sets
6 burpees
6 OH press
10 sq
6 pass thru

WORKOUT

15-12-9
• Power Clean 95/65
• Burpee over Bar

Rest 5:00

Repeat 

then 
1k run

then
20 burpees

BONUS

2 rnds
 3:00 Row      easy
 1:00 Row     moderate

2 5

WARMUP

3 RNDS
5 burpees
10 ring rows
10 passthru
15 supers
rotator prehab

WORKOUT

30/25 Cal Row or  Airbike
8 Thrusters 95/65

   Rest 2:00-4:00

30/25 Cal Row or Airbike
16 Thrusters 75/55

   Rest 2:00-4:00

30/25 Cal Row or Airbike
24 Thrusters 55/45

   Rest 2:00-4:00

30/25 Cal Row or Airbike
36 Thruster 45/35

BONUS

    2:00-3:00 Lat Smash    R
2:00-3:00 Banded Overhead Extension    R
    2:00-3:00 Lat Smash    L
2:00-3:00 Banded Overhead Extension    L

2 4

 WARMUP

 8 minutes
8 Wall Slides
50m Shuttle Run
12 Box Pushups
50m Shuttle Run
10 Banded Wood Chops    ea/s

STRENGTH

strict press
5 sets of 5
  Rest at least 2:00

WORKOUT

ALTAP
21 Jumping (CtB)/ Pullups
80 Doubleunders / 120 single
15 Jumping CtB/   Pullups
60 Doubleunders
9 15 Jumping CtB/ Pullups
40 Doubleunders

BONUS

2:00 Airbike     easy
2:00-3:00 Calf Smash     ea/s 
2:00 Airbike     easy
2:00-3:00 Classic Calf Stretch     ea/s

2 3

WARMUP

8 MIN
12 Goblet Squats
30 sec Planks
16 Reverse Step Lunges
30 sec Archbody Hold

STRENGTH 

BK SQ
4 sets of 5
  Rest at least 2:00

WORKOUT

3 rnds
50 Air Squats
35 Anchored Situps / GHD

BONUS

2:00-4:00 Each
Couch Stretch     ea/s
Glute Smash & Floss     ea/s
Cobra