WARM UP

3X200M RUN +   12ED BALL CLEAN SQ 20/14LBS

CONDITIONING (TEAMS OF 2)  

20 MIN AMRAP  (REPS SHARED HOWEVER/ RUN IS TOGETHER)

-40 WALL BALLS 20/14LBS 

-  40 D-BALLS OVER SHOULDER 50/20LBS

-400M RUN/ROW (ALT. BETWEEN ROUNDS)  

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WARM UP

3X 3 WALL WALKS + 30s BANDED LAT STRETCH/SIDE

ACCESSORY WORK 

A) 4X10 DB SINGLE ARM SEATED ARNOLD  PRESS/ARM, REST 1 MIN

B) 4X10 THREE POINT DB ROW/SIDE, REST 1 MIN 

CONDITIONING 

FOR TIME 

-30/24 CAL ASSAULT BIKE 

-200M RUN 

-  30 DB BOX STEP OVERS 20"/18" (20/15LBS)

-200M RUN 

-  30 BURPEES TO 6"

-200M RUN 

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WARM UP

 3 RDS EASY

 -1 MIN ASSAULT BIKE

  -20 GLUTE BRIDGE MARCHES

-200M RUN 

AEROBIC CONDITIONING 

FOR TIME 

-800M RUN 

REST 90s 

-600M RUN 

REST 60s 

-400M RUN 

REST 30s 

-200M RUN 

COOL DOWN 

5 MINS EASY ON MACHINE 

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WARM UP

3 SETS

- 5 CLEAN PULL + 4 MUSCLE CLEAN + 3 PWR CLEAN, REST 30s

BARBELL CYCLING 

9 MIN  EMOM

-3 TNG PWR CLEAN 

CONDITIONING 

 12 MIN AMRAP

-20 SINGLE ARM DB HANG CLEAN   AND JERK 50/35LBS (10R/10L)

-  15 PUSH UPS

-10 PULL UPS 

**RX+ (70/50LBS DB, RING PUSH UPS, C2B PULL UPS)

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WARM UP 

 3 RDS EASY

-200M RUN 

  -6 BURPEE BROAD JUMPS

-12 AIR SQUATS 

AEROBIC CONDITIONING 

18 MIN, 40s ON, 20s OFF 

-D-BALL SLAMS 20/10LBS

-20FT SHUTTLE BEAR CRAWLS (10FT DOWN/BACK)  

-ASSAULT BIKE 

COOL DOWN 

5-8 MINS STRETCHING (COUCH STRETCH/ STRADDLE STRETCH)  

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WARM UP

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

STRENGTH 

4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2 MINS 

CONDITIONING 

3RFT 

-400M RUN 

-  12 BURPEES ONTO 45LBS PLATE

-30  DOUBLE UNDERS

 

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WARM UP

3X 20-30s HOLLOW ROCK HOLD + 30s TWISTED CROSS STRETCH/SIDE

ACCESSORY WORK  

A)   4X6-10 RING DIPS, REST 1 MIN

B)  4X8 SIDE PLANK CRUNCHES/SIDE, REST 1 MIN

CONDITIONING 

14 MIN CLOCK (REPS 5-10-15-20-25-30.... ETC  )

-DEADLIFT 185/130LBS

-TOES TO BAR 

-BOX JUMP OVERS 24"/20"  

**RX+ (225/160LBS, GHD SIT UPS, 30"/24" BOX)

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WARM UP

6 MIN EASY 

-30s BIKE 

 - 30s HOLLOW BODY HOLD

-30s AIR SQUAT HOLD 

AEROBIC CONDITIONING 

5 SETS 

-9/6 CAL BIKE 

-  200M RUN

-12/9 CAL ROW 

REST 2 MINS 

COOL DOWN 

-5 MINS STRETCHING (SINGLE LEG BOX STRETCH/ PIGEON STRETCH)  

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WARM UP

3X200M RUN + 50FT QUADRUPED CRAWL

CONDITIONING (TEAMS OF 2)  

 16 MIN AMRAP

-80   WALL BALLS 20/14

 -200M RUN

 -60  ALT. DB SNATCH 50/35LBS

-200M RUN 

-40  BURPEE BOX JUMP 24"/20"

-200M RUN 

-20  CAL ROW

-200M RUN 

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WARM UP

  3X10 BENCH DB PULL OVERS + 15 PVC GOOD MORNINGS

 GYMNASTIC STRENGTH 

A) 4X6-10 STRICT PULL UPS (WEIGHTED OPTIONAL)   , REST 1 MIN

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

CONDITIONING 

10 MIN CLOCK 

-800M RUN 

THEN AMRAP 

-  10 STOH 95/65LBS

-  10 BACK SQ 95/65LBS

**RX+ (115/75LBS)  

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WARM UP

 3X 200M RUN + 10 DOWN DOG WALKS

AEROBIC CONDITIONING 

4 SETS  (SPRINT EACH SET)

-400M/300M ROW + 400M RUN 

REST 3 MINS 

COOL DOWN 

600M WALK  

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WARM UP

5-8 MINS SNATCH BALANCE & SNATCH SQ WARM UP  DRILL

BARBELL 

12 MIN EMOM 

-1 POWER SNATCH + 2 OHS 

CONDITIONING 

30-20-10 REPS FOR TIME

   -KB SWINGS 53/35LBS

  -KB GOBLET SQUATS

 **RX+ (70/53LBS)

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WARM UP

6 MINS EASY 

  -20 ALT. ARM/LEG QUADRUPED HIP EXT.

-8 DB WINDMILL  /SIDE 15/10LBS

-20 SINGLES 

AEROBIC CONDITIONING 

 20 MIN CLOCK

-10 BENT KNEE SIT UPS 

-10 D-BALL SLAMS 20/10LBS

-200M RUN 

REST 30s 

COOL DOWN 

  5 MINS EASY ON A MACHINE

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WARM UP

3X 8 SINGLE ARM BANDED LATERAL RAISES/ARM + 3 PLANK WALK OUT

ACCESSORY WORK 

A)   4X8 BARBELL Z-PRESS, REST 1 MIN

B)   4X8 BENT OVER BARBELL ROW, REST 1 MIN

CONDITIONING 

 6 RFT

-12 BOX JUMPS 24"/20"  

-8 DB DEVIL PRESS 20/15LBS

-25 DOUBLE UNDERS 

**RX+ (30"/24", 35/25LBS DB, 40 DOUBLE UNDERS)  

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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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