WARM UP

  3 RDS EASY

-10 BANDED LATERAL SQ WALK/SIDE 

  -8 DOWN DOG WALKS

AEROBIC CONDITIONING 

 20 MIN CLOCK

-20/16 CAL ASSAULT BIKE

-10 BURPEE BROAD JUMPS 

REST 1 MIN

COOL DOWN 

400M WALK 

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WARM UP

3X200M RUN +   10 MED BALL CLEAN SQ 20/14LBS

CONDITIONING (TEAMS OF 2)  

4 RDS FOR TIME 

-40 CAL BIKE/ROW (ALT. BETWEEN BIKE AND ROW)  

-30 PULL UPS 

-20 FRONT RACK LUNGES 115/75LBS

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WARM UP

3X 10 SCAPULAR PUSH UPS + 10 DB BENCH PULL OVER

STRENGTH 

 4X10 CLEAN GRIP BENCH + AMRAP UNBROKEN PUSH UPS, REST 3 MINS

CONDITIONING 

  10 MIN AMRAP

-20 WALL BALLS 20/14LBS

-20 ALT. DB SNATCH 50/35LBS

 

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WARM UP

3 RDS EASY 

  -20 WALKING LUNGES

-20 SUPERMAN BACK EXT.  

-20 SINGLE UNDERS

AEROBIC CONDITIONING 

20 MIN CLOCK 

-150M/100M ROW 

-8 DOWN DOG WALKS 

-  20 BOX STEP UPS 20"/18" (WEIGHTED OPTIONAL)

REST 45s 

COOL DOWN 

-5 MINS STRETCHING (PIGEON STRETCH/ADDUCTOR STRETCH)  

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WARM UP

3X 100M RUN + 10 BARBELL MUSCLE CLEANS + 10 BARBELL FR SQUAT  45/35LBS

REST 30s

CONDITIONING

5 RFT 

-400M RUN 

-  12 HANG CLEANS 95/65LBS

-12 KNEES TO ELBOWS 

 **RX+ (115/75LBS, T2B)

CORE WORK 

 4X30s DB WEIGHTED SIDE PLANK HOLD/SIDE

REST 1 MIN 

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WARM UP

 6 MINS EASY

-50 FT BEAR CRAWL 

-8 SIDE PLANK ROTATION/SIDE 

-20 JUMPING JACKS 

AEROBIC CONDITIONING 

 8 SETS

-12/9 CAL ASSAULT BIKE 

-20 BANDED MONSTER WALK (FORWARD ONLY)  

-20 D-BALL SLAMS 20/10LBS

REST 1 MIN

COOL DOWN 

5-8 MIN STRETCHING (COUCH STRETCH/ SEATED SUPINE TWIST STRETCH)  

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WARM UP

3X 50 FT QUADRUPED CRAWL + 30s TWISTED CROSS STRETCH/SIDE

ACCESSORY WORK 

A)   4X10 DB WEIGHTED BOX STEP UPS 20"/18", REST 1 MIN

B)   4X8-10 RING PUSH UPS, REST 1 MIN

CONDITIONING 

  FOR TIME

-40/30 CAL ASSAULT BIKE 

-40 DEADLIFTS 185/130LBS

  -40 BURPEES OVER BAR

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WARM UP

 3 RDS EASY

-50 FT BEAR CRAWL 

-20 SUPERMAN BACK EXT.  

-20 AIR SQUATS 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-200M RUN 

-40 SINGLE UNDERS 

-10 V-UPS 

REST 60s

COOL DOWN 

5 MINS EASY ON A MACHINE 

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WARM UP

3X200M RUN +   6 BURPEE BROAD JUMPS

CONDITIONING  (TEAMS OF 2) 

 4 RFT

-400M RUN 

-20 KB SWINGS 53/35LBS  (BOTH TEAMMATE MUST FINISH 20 REPS EACH)

  -3 WALL WALKS (EACH TEAMMATE MUST FINISH 3 REPS EACH)

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WARM UP

3X8 DOWN DOG WALK + 30s SPIDERMAN LUNGE STRETCH/SIDE

ACCESSORY WORK 

A) 4X6 DBL DB SINGLE LEG RDL/LEG, REST 1 MIN 

B)   4X60s WEIGHTED PLANK, REST 1 MIN

CONDITIONING 

13 MIN AMRAP 

-12 WALL BALLS 20/14LBS

-6 BURPEES 

-  3X40M SHUTTLE RUN (20M DOWN/BACK)

**RX+ (30/20LBS WB, BURPEE BOX STEP UPS, KB FARMERS CARRY 53/35)  

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WARM UP

  3 RDS EASY

-20 BENT KNEE SIT UPS 

-8 DB WEIGHTED WINDMILL/SIDE (WARM UP WEIGHT)  

AEROBIC CONDITIONING 

  3 MIN ON, 1 MIN REST FOR 6 SETS

-200M RUN

-15/12 CAL ROW 

-AMRAP UP DOWNS 

COOL DOWN 

5 MINS EASY ON A MACHINE 

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WARM UP

3 SETS (BARBELL WARM UP)  , REST 30s

-6 CLEAN GRIP DEADLIFTS 

 -5 CLEAN PULLS 

  -4 MUSCLE CLEANS

-3 FRONT SQ 

BARBELL 

12 MIN EMOM 

-2 CLEAN SQUAT SINGLES @   70-75%

CONDITIONING 

9 MIN AMRAP 

-10 STOH 95/65LBS

-10 PULL UPS 

**RX+ (115/75LBS, C2B PULL UPS)  

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WARM UP

3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s COUCH STRETCH/SIDE

STRENGTH 

5X3 BACK SQ @ 3211 TEMPO, REST 2 MINS 

CONDITIONING 

12 MIN AMRAP 

-20 SINGLE ARM OVERHEAD WALKING LUNGE (10R/10L) 50/35LBS

-15 TOES TO BAR 

-10 BURPEE BOX JUMPS  24"/20"

**RX+ (70/50LBS, GHD SIT UPS, 30"/24" BOX)

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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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