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