WARM UP

3 RDS EASY

-  10 BENT KNEE SIT UPS

-100M RUN 

-20 WALKING LUNGES 

AEROBIC CONDITIONING 

  40s ON, 20s OFF FOR 20 MINS

A) CAL ROW 

B) D-BALL SLAMS 20/10LBS

C) CAL ASSAULT BIKE 

D)   DOUBLE UNDERS (EVERY 2 SINGLES = 1)

COOL DOWN

400M WALK 

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WARM UP

3X200M RUN +  8 DOWN DOG WALKS

CONDITIONING (TEAMS OF 2)  

18 MIN AMRAP 

 -50 DOUBLE UNDERS (EACH, AT THE SAME TIME IS OK)

-30 ALT. DB SNATCH 50/35LBS

-20 HSPU

 -200M RUN 

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WARM UP

  3X8 SIDE PLANK ROTATION/SIDE + 30s TWISTED CROSS STRETCH/SIDE

ACCESSORY WORK 

A) 4X10 DB WEIGHTED SIDE PLANK CRUNCH/SIDE  , REST 1 MIN

B) 4X6-8 STRICT RING DIPS, REST 1 MIN

CONDITIONING 

15 MIN AMRAP 

-15 BOX JUMP OVERS 24"/20"  

-12 FRONT SQ 95/65LBS

-9 DB DEVIL PRESS 20/15LBS

 **RX+ (30"/24" BOX, 115/75LBS, 35/25LBS DB)

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WARM UP

6 MINS EASY  

-10 PVC GOOD MORNINGS 

-10 BANDED LAT PULL DOWNS 

-10 LEG RAISES 

AEROBIC CONDITIONING 

  6 SETS

-400M/350 M ROW + 40-60s HOLLOW ROCK HOLD

REST 90s 

COOL DOWN 

5-8 MIN STRETCHING (SEAL POSE/ BOX STRETCH)

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WARM UP

3X6 DB SINGLE ARM DEATH MARCH/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE 

STRENGTH 

8, 6, 4, 2 REPS 

DEADLIFT (INCREASE TO CHALLENGING WEIGHT AS REPS DECREASE), REST 2-3 MINS 

CONDITIONING 

3 RDS FOR TIME 

-10 SUMO DLHP 95/65 

-10 HANG PWR CLEAN AND JERK 95/65  

-10 BURPEES OVER BAR 

**RX+ (115/75LBS) 

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WARM UP

 3X10 STRAIGHT ARM PULL UPS + 20 GLUTE BRIDGE MARCHES

SKILL WORK 

10 MINS (KIPPING/BUTTERFLY DRILLS FOR T2B & PULL UPS)  

CONDITIONING 

12 MIN CLOCK 

-30/24 CAL ASSAULT BIKE 

-40/32 CAL ROW 

THEN AMRAP 

-15 WALL BALLS 20/14  LBS

-30 DOUBLE UNDERS 

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WARM UP

3X 20 SUPERMAN BACK EXT. + 30s PVC BENCH LAT STRETCH

STRENGTH 

4X12 ALT. FRONT RACK BARBELL BOX STEP UPS 12-20", REST 3 MINS (CHALLENGING WEIGHT ACROSS)

CONDITIONING

15-12-9-12-15 REPS FOR TIME 

  -KB SWINGS 53/35LBS

-  BURPEES TO 6" TARGET

-200M RUN 

**RX+ (70/53LBS) 

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WARM UP

3X200M RUN +   2 WALL WALKS + 4 DOWN DOG WALKS

CONDITIONING (TEAMS OF 2)  

  20 MIN AMRAP

-50 WALL BALLS 20/14 LBS

-50 BOX JUMP OVERS  24"/20"

-50 PULL UPS 

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WARM UP

3X 10 WEIGHTED ER PRESS 5/2.5LBS + 30s PIKE STRETCH

ACCESSORY WORK 

 A) 5X6 DB WEIGHTED WINDMILL/SIDE (CHALLENGING WEIGHT), REST 1 MIN

B)   5X8 HALF KNEELING SINGLE ARM DB PRESS/ARM, REST 1 MIN

CONDITIONING (OPEN 19.4 MODIFIED)  

12 MIN CLOCK 

2 RDS   - 6 POWER SNATCH 95/65LBS  + 6 BURPEES OVER BAR

REST 30s 

(GOAL IS HOW MANY RDS CAN YOU COMPLETE W/ REST)  

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WARM UP

6 MINS EASY 

  -20 ALT. ARM/LEG QUADRUPED EXT.

  -10 BENT KNEE SIT UPS

-10 BANDED MONSTER WALK (FORWARD/BACKWARD)  

AEROBIC CONDITIONING 

 8 SETS

-100M D-BALL CARRY 50/20  LBS

-6 POINT LINERS 

 -100M D-BALL CARRY 50/20 LBS

REST 1 MIN

COOL DOWN 

5-8 MINS STRETCHING    (BOX STRETCH, PIKE STRETCH)

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WARM UP

3 SETS

10 PVC PASS THROUGH + 10 PVC OHS 

SKILL/ PRACTICE  

5 MINS SNATCH BALANCE DRILLS/PRACTICE 

-7X3 SNATCH BALANCE, REST 2 MINS 

CONDITIONING 

6 RFT 

-200M RUN 

-12 PULL UPS 

-12 HANG DB SNATCH (6R/6L) 50/35LBS  

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WARM UP

 4 RDS EASY

-50FT BEAR CRAWL 

-10 D-BALL SLAMS 20/10  LBS

AEROBIC CONDITIONING

10 SETS 

-200M RUN 

-10 BURPEES 

REST 30s

COOL DOWN  

  5 MINS EASY ON MACHINE

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WARM UP

3X 10 SCAPULAR PUSH UPS + 30s PIGEON STRETCH/SIDE

ACCESSORY WORK 

A)   4X10 WEIGHTED HIP EXT., REST 1 MIN

B)   4X8-10 RING PUSH UPS, REST 1 MIN

CONDITIONING 

FOR TIME 

-  800M RUN

-30 HANG SQUAT CLEANS 115/75  LBS

-800M RUN 

**RX+ (135/95LBS)  

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WARM UP

 3X10 BARBELL GOOD MORNINGS + 15 HOLLOW ROCKS

STRENGTH 

6X6 BACK RACK REVERSE LUNGES 3R/3L, REST 2 MINS 

CONDITIONING 

 10 MIN AMRAP

-25 KB SWINGS 53/35 LBS

-10   T2B

-8 KB FACING BURPEES

**RX+ (70/53LBS, GHD SIT UPS)   

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WARM UP

 3 RDS EASY

-30 SINGLE JUMPS 

 -20 AIR SQUATS 

-10 PUSH UPS 

AEROBIC CONDITIONING 

 25 MIN EMOM

MIN 1: MAX METERS ROW 

MIN 2: 30s BICYCLE CRUNCHES 

MIN 3: MAX CALS BIKE 

MIN 4: 30s SUPERMAN BACK EXT.  

MIN 5: REST 

COOL DOWN 

  5-8 MINS STRETCHING (SEAL POSE, BENCH STRETCH)

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WARM UP

4X10 DB DEATH MARCH 25/20LBS  + 10 MED BALL CLEAN SQ 20/14LBS

CONDITIONING (TEAMS OF 2)  

-20 DEADLIFTS 135/95  LBS

-10 BAR FACING BURPEES 

-200 DOUBLE UNDERS 

(INCREASE WEIGHT EACH RD: 155/105, 185/130, 225/160, 275/195)

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WARM UP

 3X8 DB WEIGHTED WINDMILL/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE

CORE WORK

   5X30 RING MOUNTAIN CLIMBERS (FEET IN RINGS) + 30-45s RING HOLLOW BODY HOLD

REST 2 MINS 

CONDITIONING  (OPEN 19.3 MODIFIED)

10 MIN AMRAP 

  -10 DB SINGLE ARM OVERHEAD LUNGE 50/35LBS  (5R/5L)

-10 DB WEIGHTED BOX STEP UPS 24"/20" 50/35  LBS

-10 HAND RELEASE PUSH UPS 

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WARM UP

  3 RDS EASY 

-10   SQUAT JUMPS

-6 DOWN DOGS 

 -10 HOLLOW BODY ROCKS

AEROBIC CONDITIONING 

10 SETS 

-20s MAX CAL ASSAULT BIKE SPRINT

 -REST 130s

COOL DOWN 

5-8 MIN STRETCHING (COUCH STRETCH/ PIKE STRETCH)  

  

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