9 30

                     WU

     12-9-6-9-12

• Ring Rows           easy

• Romanian Deadlifts

• Bodybuilders      steady

                    WO

800m Run

  21 Deadlifts     165/115

600m Run

   15 Deadlifts 

400m Run

   9 Deadlifts 

200m Run

9 29

                 WU

    8 minutes

30s Airbike

8 Bodybuilders

30s Singleunders

10 Cat-cows      slow

                WO

     2 RNDS

5 min AMRAP

    2-4-6-8-10...

Airbike Cals

Burpees

stretch/rest 2:30 

    5 min AMRAP 

15 Doubleunders   →   50 Singleunders

8 Wallballs         20/14

stretch/rest 2:30 

9 28

                     WU

2:00 Row /  bike

      3 Rounds

20 Deadbugs     controlled

15 Air Squats

10 Glute Bridges     hold 1 sec at top, squeeze

                    WO

     3 rnds

15 GHD Situps  

500m row   / or  2 min bike

rest 2:00

9 24

                 WU

     3-4 Rnds

5 Wall Slides

10 Bird Dogs

10 Rear Step Lunges

        WO

TABATA SOMETHING ELSE

 Pullups

Pushups

Abmat Situps

Air Squats

9 23

                     WU

200m Run / row

    6 minutes

10 Kb Deadlifts

10 Bend & Bow

6 Bodybuilders

                    WO

    20 min amrap

15 Russian KbS     70/ 53/35

15 Burpee over Kb 

100m Shuttle Run

9 22

                     WU

   3-4 Rounds

12 Kang Squats

10 Glute Bridges

8 Ring Rows

30 sec Lizard     ea/s

                    WO

8 RNDS

   6 Kb Row     R 

6 Box Stepups  24/20 

    6 Kb Row    L

6 Box Stepups

9 21

                     WU

2:00 Row 

     10-15-20

Calf Raises

Plank x 2    (seconds)

Air Squats

                    WO

2 rnds

     5 minutes

1k Row  or 50 Cal Bike

AMRAP Doubleunders   → Singleunders

    rest 2:30 

       5 minutes

600m ROW 

AMRAP Hollow Hold / L-SIT

   rest 2:30 

 

9 17

                     WU

   12-6-3-6-12

• Calf Raises    x 2

• Box Pushups

• Kang Squats

                WO

     3 Rounds

10/5 Ring Dips

20 Box Jumps 24/20

60 Doubleunders 

        OR 100 SINGLE

     Rest 3:00

     3 Rounds

15/ 12 HR Pushups

20 Box Jumps   24/20

60 Doubleunders

        OR   100 SINGLE

-

9 16

                  WU

    3-4 Rounds

10 Ring Rows   w/2 sec pause at top

10 Db Press    ea/s

10 Db Sumo Deadlifts

20 sec Seal Stretch

                WO

    10-20-30-40-50

• DB Snatch     50/35 

         alt every 5 reps

• Anchored Situps

9 15

                    WU

  Tabata - Bodybuilders 

        2 Rounds

12 Scap Pullups

10 Leg Swings     ea/s/way

                    WO

On 0:00, 15:00

        3 min AMRAP

Cal Airbike

On 5:00, 20:00 

600m Run / ROW

On 10:00, 25:00 

        3 min AMRAP

 Burpee Pullups

9 14

                     WU

2:00 Row

6 minutes smooth

12 RDL    or   BW Goodmornings

20 sec Archbody Hold

12 Rear Step Lunges

20 sec Bent Hollow Hold

                    WO

1k Row  for time

   OR  5 min bike for cal

          Rest 5:00

500m Row /2.5 min bike

9 10

    WU

    3-4 Rounds

10 Arm Circles     ea/s/way

30 sec Squat Hold

10 Db Press         ea/s

10 Goblet Squats.

WO 

GOAL under 18 

    8 Rounds

9 Kb Snatch        D  53 44 35

6 Kb Front Squat   D

3 Strict Burpee over KB 

9 Kb Snatch        ND

6 Kb Front Squat   ND

3 Strict Burpee over KB

9 9

                     WU

2:00 Row/Bike 

     5-10-15

Bunny Hops    x2

Kang Squats

Box Pushups

                    WO

5 RNDS

1:30 Row 

      rest 30 sec 

1:30 Box Jumps  24/20

      rest 30 sec 

1:30 Airbike →  Singleunders

      rest 30 sec 

9 8

                         WU

     8 minutes

6 Scap Pushups to Downward Dog

12 Air Squats

30 sec Plank

12 BW Goodmornings

                    WO

     12 MIN - goal 4+ rnds

12 Rear Step Lunge

24 Abmat Situps 

200m Run

9 4

                     WU

      3-4 Rounds w/Barbell

8 Front Squats

 8 Press

8 Back Squats

 10 Scap Ring Rows

                    WO

    6 RNDS

12 Front Squats   95/65

9 Push Press

6 Barbell Rows

     Rest 30 sec b/t round

9 3

                     WU

     4 minutes

12 Glute Bridges

12 Barbell Shrugs

     4 minutes

30 sec Singleunders

10 RDLs

                    WO

     3 rnds  - GOAL UNDER 9

 21 Hang Power Cleans 95 / 75/55 50 Doubleunders → 100 Singleunders Rest 1:00 15 Hang Power Cleans 50 Doubleunders → 100 Singleunders Rest 1:00 9 Hang Power Cleans 50 Doubleunders → 100 Singleunders

9 2

                         WU

     Tabata

Row, Bike, or Ski

     2 Rounds

10 Scap Pullups

8 Pushups     -->   Box

8 Kang Squats

                    WO

ALTAP - under 10 min

1000m Row

50 Thrusters - 45/35

30/20 Pullups

9 1

  WU

8 minutes

    3-6-9-12 … etc

• Db Press @ controlled tempo     ea/s

• Bodybuilders

• Mountain Climbers

WO

ALTAP - goal under 15 min

40 Db Hang Snatch    50/35

     5 rounds

20 Abmat Situps 

15 Box Jump Overs    24/20

40 Db Hang Snatch 

8 31

                     WU

1:00 Couch Stretch     ea/s

3 Rounds

15 Air Squats

 20 sec Plank

10 BW Goodmornings

 10 Wall Slides

                    WO

10 MIN

AMRAP Piked HSPU

    Any break on HSPU = 12 Medball Cleans   20/14

8 27

                     WU

     Tabata Alt. smooth

1) Air Squats

2) Situps

2-3 Rounds

30 sec Classic Calf Stretch

5 Vertical Jumps

     Increasing height on each jump

                    WO

   10-8-6-4

Pistols

Toes to Bar 

        into

    24-20-16-12

Air Squats

Box Jumps     24/20

         into

    10-8-6-4

Pistols

Toes to Bar

8 26

                      WU

1:00 Airbike/Row 

     2-3 Rounds

12 BW Goodmornings

10 Scap Pullups

10 Db Sumo Deadlift

10 Scap Pushups

                    WO

     3 minutes

12 Pullups

AMRAP Cal Airbike

     rest 1:30 

     3 minutes

20 Db Hang Power Clean   50/35

AMRAP  Bodybuilders

     rest 1:30

          x 3

8 25

                 WU

400m Run

   6 minutes

10 Arm Circles      ea/way

10 Strict Press

20 sec Archbody Hold

                WO

15 MIN

50/40 Cal Row 

100 Wallballs    20/14

800m Run

Any break on Wallballs =  15 Pushups

8 24

                     WU

     3-4 Rounds

30 sec Singleunders

30 sec Russian KbS

30 sec Classic Tricep & Lat Stretch

30 sec Bent Hollow Hold

    WO

   18 MIN

24 Doubleunders

12 SA KbS      44/26        ND 

6 Single Arm OH Squat   ND

24 Doubleunders

12 SA KbS                       D 

6 Single Arm OH Squat   D

8 21

                     WU

400m Run

   3-4 Rounds

10 Glute Bridges    explosive

10 Leg Swings       ea/s/way

8 Prisoner Rotations

                    WO

   15 MIN

400m Run 

15 Ground to Overhead    75/55

8 20

                     WU

8 min smooth 

10 Db Goblet Squats

20 sec Bent Hollow Hold

10 Db Russian Swings

10 Box Pushups

                    WO

10-20-30-20-10

• Goblet Front Step Lunges 53/35

• Decline / HR Pushups

• Abmat Situps    x 2

8 19

                     WU

3 Rounds

10 Scap Pullups

1:00 Row

3 Rounds

10 Ring Rows

5 Inch Worms

                    WO

100 Cal Bike   

     or 2k Row

into 

5 rounds 

10 Deadlift   @ BW

10 Toes To Bar 

8 18

                     WU

    3-4 Rounds

30 sec Plank

10 Press w/barbell

10 Bodybuilders

15 Air Squats

                    WO

21-18-15-12-9-6-3

Thrusters     75/55

Bar-Facing Burpees

8 17

                     WU

8 min -  Barbell

10 RDLs

10 Shrugs

10 Back Squats

   +

30 sec Lizard Stretch     ea/s

                    WO

13 MIN

9 Hang Power Snatch   95/65 

15 GHD Situps

21 Cal Row 

8 14

                      WU

Tabata Alt.

1) Row/Bike/Ski/Bodybuilder

2) Medball Front Squat

     then

Tabata Alt.

1) Singleunders

2) Lizard Stretch      alt. sides

                    WO

“Panda”

     2 rounds - Total Reps/Cals

5 min AMRAP 

• Cal Airbike 

         Rest 2:30 

5 min AMRAP

12 Wallballs     20/1430

Doubleunders 

     Rest 2:30  

8 13

                     WU

1:00 Squat Hold

    Accumulate

40 Goblet Squats 

40 Russian KbS

20 Bodybuilders

                    WO

50 Single-arm KbS   53/35 

50 Box Stepups    24/20   w/Kb 

50 Single-arm KbS 

8 12

                     WU

400m Run

    6 minutes

10 Ring Rows

12 RDLs,    slow 

30 sec Bent Hollow Hold

10 Strict Press,    slow 

                    WO

    4 RNDS

18 Slam Balls    20/15

12 Deadlifts     115/85

9 Push Press   115/85

400m Run

8 11

                  WU

    8 minutes smooth

10 Box Pushups     @ 2020 

    30 sec Classic Tricep & Lat Stretch

20 Calf Raises 

    30 sec Plank on Elbows 

                WO

    1-2-3-4-5...

5/3 Ring Dips

• Box Jump Overs     24/20

• TtB

8 10

                      WU

2:00 Row/Bike

   3-4 Rounds

10 Front Step Lunges

3 Inch Worms

10 Glute Bridges

3 Inch Worms

                    WO

1k Row or 50 Cal Bike

   Rest 2:00

     10 Rounds

4 Pistols 

5 Burpee over Bar 

6 Hang Power Clean   115/85

8 6

                        WU

400m Run

2-3 Rounds

5 Inch Worms

10 Russian KbS

10 Goblet Squats

                        WO

1) 400m Run

2) 30/25 Cal Airbike/Row

3) 20 Russian KbS  +    

     12 WtD Box Stepups     53/35

8 5

                        WU

     3 Rounds

8 PVC Passthroughs

5 Wall Squats     3221

     3 Rounds

10 BtN Press    PVC

10 Glute Bridges    fast

                    WO

for time

50 Db Snatch   50/35

30 Burpee over Db

50 Db Snatch 

8 4

                    WARMUP

2:00 Row

   6 minutes smooth

5 Vertical Jumps

12 Air Squats

30 sec Lizard Stretch     ea/s

                    WORKOUT

4 RNDS

1k Row

15 Box Jumps 24/20 

40 Air Squats

Rest 2:00

8 3

  

                    WARMUP

3-4 Rounds smooth

8 Prisoner Rotations

10 Strict Press     w/barbell

8 Scap Pushups

10 Medball Squat

                    WORKOUT

15 MIN

1-2-3-4-5... 

3 Pullups

• Wallballs      20/14

• Abmat Situps    x 2 

 

7 30

                    WARMUP

2 Rounds

200m Run

6 Alt. Spidermans

2 Rounds 

12 Russian KbS

10 Situps

                    WORKOUT

5 Rounds

15 American KbS    53/35

200m Run

into 

4 Rounds

15 Goblet Squats    53/35

10 WtD AnchoredSitups

into 

3 Rounds

15 Russian KbS    53/35

200m Run

7 29

                        WARMUP

      8 minutes     smooth

10 Scap Row + Ring Rows

20 Calf Raises

10 Box Pushups

3 Vertical Jumps    w/solid launch & landing

                        WORKOUT

     10-9-8-7-6-5-4-3-2-1

• Pullups

• Piked HSPU 

• Box Jump     24/20

7 28

                    WARMUP

Alt. Tabata

1) Bodybuilders

2) Air Squats

2 Rounds

10 Db Press     ea/s

10 Goodmorning    BW

                    WORKOUT

  8 min AMRAP

12 Cal Row/Bike

25 Air Squats

Rest 4:00   (STRETCH)

     8 min AMRAP

12 Db Snatches     50/35

25 Abmat Situps

8 27

                WARMUP

400m Jog

3 Rounds

12 Romanian Deadlifts

10 Leg Swings      ea/s/way

12 Air Squats

                WORKOUT

16 Deadlifts     75/55

20 Doubleunders

8 Thrusters     75/55  

20 Doubleunders 

    OR    50 SINGLES

7 24

                    WARMUP

400m Jog

2-3 Rounds

20 sec Lizard Stretch     ea/s

10 Medball Front Squat

20 Bunny Hops

10 Medball Thrusters

                    WORKOUT 

KELLY

4 rnds

25 Box Jumps 24/20 

25 Wallballs     20/14

400m Run

7 23

                    WARMUP

   8 minutes

10 Scap Pullups

20 sec Classic Tricep & Lat Stretch

8 Ring Rows    22X1

12 Russian KbS

                    WORKOUT

 

3 rnds

   1 min AMRAP 

12 Russian KB Swings 70/53 / 35

    then

Airbike for Cals

rest 2 minutes 

   1 min AMRAP 

Tough Ring Rows

rest 2 minutes 

 

7 22

                    WARMUP

2 Rounds

     250m Row

     5 Inch Worms

3 Rounds

     10 Pushup into Scap Pushups → Box

     20s Arm Circles ea/s

                    WORKOUT

1500m Row

50 Piked HSPU

Any break on HSPU 

is 10 Pushups

7 21

                    WARMUP

8 minutes

10 PVC Passthroughs

20 sec Classic Calf Stretch

5 Wall Squats

8 Hanging Knee Raises

                    WORKOUT

5 min AMRAP 

   1-2-3-4-5...

•OH Squat     75/55

•TtB 

rest 2:30 

5 min AMRAP 

    1-2-3-4-5...

•Front Squat    75/55

•Abmat Situps 

7 20

                    WARMUP

8 minutes

8 Db Press      ea/s

10 Db Goblet Squats

8 Bodybuilders

30 sec World’s Greatest Stretch       ea/s

                    WORKOUT

16 MIN

 6 SA Db Clean  50/35  R

  6 SA Db Push Press    R

    8 Burpees

6 SA Db Clean              L

  6 SA Db Push Press    L

    8 Burpees

7 16

                    WARMUP

4 Rounds

30 sec Singleunders

10 Bend & Bow

20 Calf Raises

10 Medball Front Squats

                    WORKOUT

4 RNDS

1 min on, 1 min off 

1) Box Jumps   24/20

2) Bike/Ski/Run 

3) Wallball       20/14

7 15

                    WARMUP

     3 minutes

10 Scap Pullups

10 Bent over T-spine Rotations

     3 minutes

10 Scap Pushups

10 Ring Rows

                    WORKOUT

1k Row  

      into 

10 rounds 

2 Strict Pullups 

9 Russian KbS   53/35

      into 

800m Run 

7 14

                     WARMUP

1:00 Couch Stretch     ea/s

3 Rounds

5 Cossack Squats     ea/s     w/post

15 BW Goodmornings

20 sec Plank

                     WORKOUT 

  8 Thrusters     75/55

8 Burpees over Bar  

6 TtB

7 13

                    WARMUP

With a Barbell

    8 minutes smooth

8 Deadlifts

8 Front Squats

8 Press

8 Back Squat

3 Inch Worms   no bar

                    WORKOUT

4 RNDS

15 Deadlifts     95/65

   10 Doubleunders  

12 Hang Power Clean

   20 Doubleunders 

9 Power Snatch 

   30 Doubleunders 

Rest 2 minutes  btw Rounds

7 10

                    WARMUP

     8 minutes

30 sec Couch Stretch ea/s

10 PVC Passthroughs

10 Leg Swings ea/s/way

5 Wall Squats 2221

                    WORKOUT

“Reverse Nancy” (25 min)

      5 Rounds For Time

 15 Overhead squats    75/55

400m run

7 9

                    WARMUP

2 Rounds

8 Glute Bridges    explosive

10 Swivel Hips

3 Rounds

10 RDL    w/ barbell 

10 Pushups   or   Box Pushups

                    WORKOUT

14-12-10-8-6-4-2

Power Clean    115/85

Ring Pushups

7 8

                    WARMUP

2:00 Row/Bike

5 minutes

20 sec Bent Hollow Hold

12 Kang Squats

20 sec Lizard Stretch     ea/s

                    WORKOUT

     TOTAL CAL/REPS

Tabata

Row OR Bike

rest 2 minutes & 

 

Alt. Tabata

20 sec Abmat Situps

10 sec rest 

20 sec Air Squats

10 sec rest 

   x 4

rest 2 minutes

   x 2

7 7

                     WARMUP

    3-4 Rounds

8 Db Press      R

 8 Db Front Squats      R

8 Db Press      L

 8 Db Front Squats      L

8 Bodybuilders

 30 sec Singleunders

                    WORKOUT

   14 min AMRAP

8 SA Db Thruster  ND  50/35 

   4 SA Bodybuilder ND

8 SA Db Thruster  D 

   4 SA Bodybuilder  D 

25 Doubleunders 

   or

       75 singleunders

7 6

                     WARMUP

   8 minutes

10 Box Pushups

30 sec Doorway Stretch      ea/s

10 Box Stepups

10 Kb Deadlifts

30 sec Pigeon     ea/s

                        WORKOUT

   12 Rounds For Time -- 20 min CAP

6 Piked HSPU

9 Box Jump      24/20

12 Russian KbS    53/35

6 3

                    WARMUP 

  

    8 minutes

8 Suitcase DL     R

8 Single-arm Db Push Press     R

8 Suitcase DL     L

8 Single-arm Db Push Press     L

30 sec Bent Hollow Hold

                    WORKOUT 

     TABATA --16 MIN

A1:  Db Snatch   50/35

A2: Db Goblet Squat 

A3: Db Snatch

A4: Anchored Situps

7 2

                    WARMUP

     2 Rounds

6 Ring Rows    21X3

30 sec Plank

     2 Rounds

10 Box Pushups   21X2

30 sec Archbody Hold

                    WORKOUT

3 Sets 

AMRAP Ring Rows

1 min AMSAP Plank      25/15

     rest 2:00 

During Rest 

30 sec Classic Tricep &   Lat Stretch    ea/s

     then 

3 Sets 

AMRAP Piked HSPU

1 min AMSAP Hollow   Hold

     rest 2:00

During Rest 

30 sec Classic Tricep & Lat Stretch    ea/s

         

7 1

                    WARMUP

Tabata Alt.

1)   Singleunders

2)  World's Greatest Stretch     alt. sides

4 minutes

10  Scap Pullups

10  Leg Swings     ea/s/way

                           WORKOUT

400m Run 

           OR 500m Row

      Rest 1:00

1 min AMRAP 

Strict Press 75/55

Rest 1:00

1 min AMRAP 

Doubleunders  → 

              Singleunders 

      Rest 1:00

1 min AMRAP 

Tough Ring Rows

      Rest 1:00

x 3

6 30

                            WARMUP

30 sec Singleunders

30 sec Lizard Stretch     ea/s

30 sec Air Squats

30 sec Classic Calf Stretch     ea/s

30 sec Bodybuilders

    x 2

                          WORKOUT

   21-15-9

• Thruster     65/45 

30 Doubleunders

 →  80  Singleunders

6 29

                    WARMUP

3-4 Rounds

1 min Run, Row, or Bike

   Then w/ Barbell 

10 Deadlifts

8 Hang Power Clean

6 Presses

     

   Then 

3 Inch Worms

                    WORKOUT

3 ROUNDS, 5 MIN EACH

500m Row 

     or   30/24 Cal Bike

12 Deadlifts    115/85

9 Hang Power Clean 

6 Burpee over bar 

6 26

                    WARMUP

3 Rounds

10 Scap Pushups

20 sec Shoulder Taps

3 Rounds

6 Broad Jumps

30 sec Bent Hollow Hold

                    WORKOUT

4 Decline Pushups

8 Abmat Situps

12 Box Jumps   24/20

                    BONUS

DOULBE under practice

6 25

                            WARMUP

30 sec Squat Hold

30 sec Couch Stretch    ea/s

30 sec Squat Hold

   3 Rounds

8 Front Step Lunges    ea/s

12 Russian KbS

30 sec Plank

                           WORKOUT

15 MIN

15 Deadlifts    135/95

   30 Pistols to Box

15 Deadlifts 

   20 Pistols to Box

15 Deadlifts

   10 Pistols To Box

                        BONUS OR GOALS

   3-4 Rounds

10 Hanging Leg Raises

15 Anchored Situps

20 Slamballs

6 24

                                        WARMUP

Tabata Alt.

1)   Singleunders

2)  World's Greatest Stretch     alt. sides

4 minutes

10  Scap Pullups

10  Leg Swings     ea/s/way

                                        WORKOUT

400m Run 

           OR 500m Row

      Rest 1:00

1 min AMRAP 

Strict Press 75/55

Rest 1:00

1 min AMRAP 

Doubleunders  → 

              Singleunders 

      Rest 1:00

1 min AMRAP 

Tough Ring Rows

      Rest 1:00

x 3

                                    BONUS

     Calf/Lat Mobility

          3:00-5:00 each

Calf Smash     ea/s

Classic Calf Stretch    ea/s

Lat Smash      ea/s

6 23

 

                WARMUP

8 minutes

30 sec Classic Tricep &  Lat Stretch

12 RDL    with Shrug

10 Box Pushups

8 Glute Bridges    explosive

                WORKOUT

8 minutes

30 sec Classic Tricep & Lat Stretch

12 RDL    with Shrug

10 Box Pushups

8 Glute Bridges    explosive

                BONUS

Aerobic Flush

15 min Row      easy

15 min Jog       easy

6 22

                        WARMUP


30 sec Lizard Stretch ea/s

then

3 Rounds
8 Squats w/ Medball
8 Medball Press
5 Medball Thruster
12 Bodybuilders fast

Rest before next round




                        WORKOUT


3 min AMRAP

Airbike for cals

rest 6 minutes &
wipe down

3 minute AMRAP

Wallballs 20/14
    OR
Thruster 45/35


rest 6 minutes 
wipe down

3 minute AMRAP Row, Ski or Run


                        BONUS
Lower Body Mobility

3:00-5:00 each

Couch Stretch ea/s
Glute Smash & Floss ea/s
Quad Smash ea/s

6 19

                    WARMUP

Accumulate in 8 minutes

30 Medball Cleans
30 Medball Press
30 Scap Pullups30 Barbell Goodmornings

                    WORKOUT

10-9-8-7-6-5-4-3-2-1

Kipping Pullups 

Wallballs    20/14  x 2

                    BONUS

Full Body Mobility

3:00-5:00 each

Barbell Shoulder Shear          ea/s
Quad Smash       ea/s
Hamstring Smash & Floss      ea/s

6 17

                    WARMUP

    4 minutes

10 RDLs w/shrug at top     just barbell

5 Vertical Jumps

20 sec Couch Stretch     ea/s

4 minutes

10 Bent-over T-Spine Rotation

8 Glute Bridges      explosive

30 sec 4-way Wrist Stretch

                    WORKOUT

     x 4

10-15 Barbell Rows   @2020 

  immediately to 

20-30 sec   Classic Triceps & Lat Stretch    ea/s

8-12 Front Rack    Lunges ea/s

  immediately to 

20-30 sec Pigeon  Stretch    ea/s 

Adjust weight as needed 

                    BONUS
3:00-5:00 each

Couch Stretch ea/s
Pigeon Stretch ea/s Seated Straddle

6 16

                    WARMUP

 4 Rounds
20 sec Calf Raises
30 sec World's Greatest Stretch ea/s
20 Air Squats
10 Bodybuilders fast pace


                    WORKOUT
12 min AMRAP
12/10 Cal Bike or Row
25 Doubleunders
      → 75 Singleunders

6 minutes
    Rest/walk    WIPE equipment

12 min AMRAP
12/10 Cal Row or Bike

10 Burpee

                    BONUS
Ham stetch

6 15

WARMUP

8 minutes

20 PVC Passthroughs.
With just a Barbell
8 Deadlifts
  8 Front Squats
8 Press
  8 Back Squats

WORKOUT

5 OH Squats   75/55
42 Situps
15 OH Squats
42 Pushups
15 OH Squats
42 Deadlifts     75/55

BONUS

Lat/Shoulder Mobility
   3:00-5:00 each
Lat Smash    ea/s
Classic Tricep & Lat Stretch    ea/s
Rotator Cuff Smash & Floss    ea/s

3 18

WARMUP

8 minutes  
10 Air Squats      w/1 sec pause at bottom
30 sec Bent Hollow Hold
8 Front-to-Back Lunges   ea/s
30 sec Archbody Hold

BUYIN

2 rnds
30 sec Super Front Rack    ea/s
16 Front Step Lunges

then

4x8  Front Squat

WORKOUT

4-7 rnds
• 5 Strict Knees to Elbow
• AMRAP Strict Press     75/55
• 10 Front Rack Lunges

Rest 1:00

BONUS

2-4 rnds
2:00-4:00
Barbell Shoulder Shear    ea/s
Pigeon    ea/s
Couch Stretch    ea/s

3 17

WARMUP

5 RNDS
5 BURPEES
8 RING ROWS
1 MIN ROWING/BIKE

BUYIN

4 RNDS
Deadlift  
10 Glute Bridges
10 Kang Squats
30 sec hang

WORKOUT

14 MIN AMRAP
3-6-9-12-15-18...etc
• Thrusters   75/55
• (Jumping) (CtB) Pullups

BONUS

10:00 Jog
10:00 Row
10:00 Airbike

3 16

WARMUP

       Joint Circles
30 sec Arm Circles       ea/way
30 sec Elbow Circles    ea/way
30 sec Hip Circles        ea/way
30 sec Knee Circles     ea/way
30 sec Ankle Circles    ea/s

4 min
8 Russian KbS
5 Cat-Cows SLOW
     Increase weight on Russian KbS with ea round.

BUYIN

POWER CLEAN
     Accumulate 5-7 Sets
5 (Hang) Power Cleans -  Building

WORKOUT

Alt. Tabata  
• (Russian) OR  Single-arm KbS    44/26   
               alt ea/round     L/R 
• Pushups

Rest 2:00

Alt. Tabata  
• Abmat Situps
•(feet elev)  Ring Rows   

BONUS

3:00 Row
3:00-4:00 Seated Straddle
3:00 Row
3:00-4:00 Cobra

3 12

WARMUP

2-3 RNDS
1:00 Row/Bike
30 sec Russian KbS
30 sec Archbody Pulses
1:00 Standing Straddle

STRENGTH

DL
4 x 8 Building
    Rest as Needed

WORKOUT

5 minutes 
10 sec HS on Wall
30 Backwards Jump Rope

5 minutes
10 sec L-sit Hold
3 Jefferson Curl 6060

5 minutes 
Accumulate
Deadhang Hold
each break = 10 Air Squats

5 minutes 
Partner Row for Cals

BONUS

RUN     
400m    easy
400m    moderate
200m    fast

3 11

WARMUP

3 rnds
12 walking lunge
12 knee raise / deadhang
10 passthru
10 ring row

BUYIN

12 min
8-12 Single-leg Kb DL   R
    30 sec Swivel Hips
8-12 Single-leg Kb DL   L
    30 sec Swivel Hips

WORKOUT

ALTAP
  (50-) 40-30-20-10
Knees to Elbow  x 1/2
Wallballs          20/14
Doubleunders   (x 2)
    OR Singles  x3

BONUS

3-5 Rounds For Quality
10 Db Z-Press
15 Db Lateral Raise
10 Db Floor Press
15 Db Skull Crushers     on floor

3 10

WARMUP

4 rnds
 10 Prisoner Rotations
 10 Scap Pullups slow
 30 sec Banded Overhead Distraction  ea/s
 10 Scap Pushups slow

BUYIN

tabata 8 min alt.
pushups
sidebends

WORKOUT

4-5 rnds - Goal 65+ reps/cals

AMRAP Tough Ring Rows   2020
      OR (BANDED) Strict chinups   2020
30 sec Airbike  -- High Effort

Rest 2:00-3:00
 

BONUS

2:00  Row
2:00-4:00  Rotator Cuff Smash & Floss     ea/s
2:00  Airbike
2:00-4:00  Lat Smash

3 9

WARMUP

8 min
6 burpee
20 arm swing ea/s
10 passthru
10 sq
10 tuck jump

BUYIN

 10  minutes Barbell Complex

10 Deadlifts
10 Front Squats
10 Press
10 Thrusters
       +
30 sec Singleunders

WORKOUT

2 min AMRAP
8 Squat Clean 75/55
10 Burpee Over Bar
12 Box Jumps 24/20

    Rest 1:00
          x 6

 Rounds should start on:
 0:00, 3:00, 6:00, 9:00, 12:00 & 15:00

BONUS

2:00 Airbike
2:00-4:00 Quad Smash    ea/s
2:00 Airbike
2:00-4:00 Calf Smash

3 5

WARMUP

6 MIN
 12 Wall Slides      slow
 20 OH Walking Lunges      w/Db
 20 Banded Pull Aparts
 8 Cossack Squats      ea/s

BUYIN

DEADLIFT
Accumulate 5-7 Sets
5 Reps
     Building

WORKOUT

2 Rounds In 3 minutes
6 OH Squats    75/55
6 Toes To Bar

Increase 2 reps  each round. 
min:   reps
0-3:   6, 6
3-6:   8, 8
6-9:   10, 10
9-12:   12, 12

BONUS

2:00-4:00 Each
Pec Smash    ea/s
Barbell Shoulder Shear    ea/s
Banded Lateral Opener    ea/s

3 4

WARMUP

30 sec Banded Overhead Distraction   ea/s
10 Banded External Rotations   ea/s
30 sec Plate Hops
20 Russian KbS
30 sec Banded Pass Throughs
20 Reverse Step Lunges

BUYIN

MUSCLEUP PRACTICE
     Accumulate 5-7 Sets
1-5 (Ring) Pullups
8 High Box Jumps
15 Heavy Russian KbS
     Rest 1-2 min

WORKOUT

50/40 Db Snatch   50/35/25
30/25 Jumping (CtB)  Pullups

BONUS

5:00 Airbike
5:00 Seated Straddle
5:00 Jog

3 3

WARMUP

Tabata
Row OR Bodybuilders

In Remaining Time
10 Medball Squats
20 PVC Press
10 Box Pushups    protract scaps at top

BUYIN

3-4 RNDS
30 sec Hollow Hold
30 sec Heel Taps
30 sec Boat Pose
     Rest as needed

WORKOUT

10 min AMRAP 
2k/1750m Row
       In remaining time
AMRAP Wallballs  20/14

Rest 5:00

10 min AMRAP 
100/80 Cal Airbike
       In remaining time
AMRAP Burpees

BONUS

4-5 Rounds For Quality
5 Chinups      add weight as needed
20 Banded Curls
8 Floor Press       heavy
20 Banded Tricep Ext.

3 2

WARMUP

1:00 Olympic Wall Squat

2 Rounds
10 Dumbbell Row    ea/s
10 Dumbbell Goblet Squats
10-15m Waiter Walk    ea/s w/Db

1:00 Squat Hold

BUYIN

OH press
Accumulate 4-6 Sets
3-5 Strict press

WORKOUT

14 min
8 Front Squats  95/65
10 Jumping CtB Pullups
200m Run

BONUS

2:00-4:00 Each
Quad Smash
Lat Smash
Couch Stretch
Classic Tricep & Lat Stretch

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

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