WARM UP

3X 10 SCAPULAR PUSH UPS + 15 PVC GOOD MORNING

ACCESSORY WORK 

A)   4X8-10 RING DIPS, REST 1 MIN

B)   10 WEIGHTED HIP EXT. W/ 3s PAUSE AT EXT., REST 1 MIN

CONDITIONING 

 10 MIN AMRAP

-10 BOX JUMP OVERS 24"/20"  

-8 POWER SNATCH 95/65LBS

-6 BURPEES OVER BAR 

**RX+ (30"/24"  BOX, 115/75LBS, BAR FACING BURPEES)

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WARM UP

3X 10 BULGARIAN SPLIT SQ + 30s PIGEON STRETCH/SIDE

STRENGTH

4X8 BACK SQUAT @ 75%, REST 3 MINS

CONDITIONING 

 3 RFT

-20 KB SWINGS 53/35LBS

-  15 KNEES TO ELBOWS

-400M RUN 

  **RX+ (70/53LBS KB, T2B)

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WARM UP

3X200M RUN +   50FT BEAR CRAWL

CONDITIONING (TEAMS OF 2)  

AMRAPS:    3 MINS  (REST 1 MIN) 5 MINS  (REST 1 MIN) 7 MINS

  -40 WALL BALLS 20/14LBS

-30 BURPEE BOX JUMPS 24"/20"  

-20   STOH 135/95LBS

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WARM UP

3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s SUPINE TWIST STRETCH/SIDE (LAYING DOWN)

ACCESSORY WORK 

A)   4X8 DB SINGLE LEG CROSSBODY RDL/LEG, REST 1 MIN

B)   4X12 DBL KB FRONT RACK SQ, REST 1 MIN

CONDITIONING 

12 MIN AMRAP 

-20 ALT. SINGLE ARM DB OVERHEAD  LUNGE 50/35LBS  (10R/10L)

-200M RUN 

-3 WALL WALKS   

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WARM UP

 8 MINS EASY

-30 SINGLE UNDERS 

-6 DOWN DOG WALKS 

-14 WALKING LUNGES 

AEROBIC CONDITIONING

4X   210s ON, 90s OFF

-400M RUN 

  -MAX CAL ROW

COOL DOWN 

-600M WALK 

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WARM UP

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

BARBELL  WORK

*5 MINS SPLIT JERK DRILL  *

  5X2 SPLIT JERK SINGLES, REST 2 MINS

CONDITIONING 

 FOR TIME

 -400M RUN 

-20 CLEAN AND JERK  135/95LBS 

-400M RUN 

**RX+ (155/105LBS) 

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WARM UP

 3 RDS EASY

-200M/150 M ROW

-8 DOWN DOG WALKS 

AEROBIC CONDITIONING 

 6 SETS

-12/9 CAL BIKE 

-100M OVERHEAD PLATE CARRY 35/25LBS  (50M DOWN/BACK)

-200M RUN 

REST 90s 

COOL DOWN 

-400M WALK 

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WARM UP

3X 10 BANDED LAT PULL DOWNS + 15 PVC GOOD MORNINGS

ACCESSORY WORK 

A)   5X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN

B) 5X8 DB WEIGHTED WINDMILL/SIDE, REST 1 MIN 

CONDITIONING 

8 MIN AMRAP 

-  5 DEADLIFTS 225/160LBS

-30 DOUBLE UNDERS 

**RX+ (275/195LBS, 50 DU)

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WARM UP

3X 10 PVC PRONE PASS THROUGH + 30s PIGEON STRETCH/SIDE

STRENGTH 

4X3 OHS, REST 2 MINS 

CONDITIONING 

 15-12-9 REPS FOR TIME

-THRUSTERS 95/65LBS

-TOES TO BAR

-BURPEE BOX JUMP 24"/20"  

**RX+ (115/75BS, GHD SIT UPS, 30"/24")

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WARM UP

  3 RDS EASY

-15 BENT KNEE SIT UPS 

-200M RUN 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-10 D-BALL SLAMS  20/10LBS

 -20 RUSSIAN SEATED TWIST  20/10LBS

-200M RUN 

REST 30s 

COOL DOWN 

5 MINS EASY ON MACHINE 

 

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WARM UP

3X200M RUN +  10 DOWN DOG WALKS

CONDITIONING (TEAMS OF 2)  

  20 MIN AMRAP (ONE TEAMMATE WILL COMPLETE A FULL RD BEFORE THE OTHER CAN START)

-4 DEVIL PRESS 20/15LBS

-4 BURPEE BOX JUMP   OVER 24"/20"

-100M SHUTTLE RUN (50M DOWN/BACK)  

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WARM UP

3X 10 DB BENCH PULL OVER + 30s TWISTED CROSS STRETCH/SIDE

ACCESSORY WORK 

A)   4X10 BARBELL BENT OVER ROW, REST 1 MIN

B)   4X6-10 RING PUSH UPS, REST 1 MIN

CONDITIONING 

  FOR TIME

-50 ALT. DB SNATCH 50/35LBS

-50 WALL BALLS 20/14LBS

-50 KB SWINGS 53/35LBS

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WARM UP

  3 RDS EASY

-10 D-BALL SLAMS 20/10LBS 

-50FT BEAR CRAWL 

AEROBIC CONDITIONING 

 8 SETS

-500M/400M  ROW SPRINT

ACTIVE REST 150s

COOL DOWN 

5-8 MIN STRETCH    (BOX STRETCH/ COUCH STRETCH)

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WARM UP

3 SETS

-5 STRICT PRESS + 5 PUSH PRESS + 5 PUSH JERK  

STRENGTH 

5X2 STRICT PRESS + 3 PUSH PRESS + 3 PUSH JERK  , REST 2 MINS

CONDITIONING 

 5 RFT

-8 POWER CLEANS 115/75LBS

-  6 BURPEE PULL UPS

-4X40M SHUTTLE RUN (20M DOWN/BACK)

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WARM UP

8 MINS EASY 

-30s BIKE/ROW 

-30s SINGLE UNDERS

-30s   HOLLOW BODY ROCK HOLD

AEROBIC CONDITIONING 

10X200M SPRINT 

 REST 45s

COOL DOWN 

-400M WALK 

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WARM UP

 8 MIN EASY

-30s BIKE/ROW 

-30 SINGLE UNDERS

-  30s HOLLOW BODY ROCK HOLD

AEROBIC CONDITIONING 

10 MIN EMOM 

-50M SPRINT 

CORE WORK 

 4X10 K2E + 30 RUSSIAN SEATED TWIST 10LBS + 30-40s BOAT POSE HOLD

REST 2 MINS 

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WARM UP

3X 10 BULGARIAN SPLIT SQ/LEG + 30s SEATED SUPINE TWIST/SIDE

STRENGTH 

5X6 BACK SQUAT @ 70-80%, REST 2 MINS

CONDITIONING 

  10 MIN AMRAP

-8 THRUSTERS 95/65LBS

-10 BURPEES OVER BAR   

  -12 BOX JUMPS 24"/20"

RX+ (115/75LBS, BAR FACING BURPEES, 30"/24")

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WARM UP

  3 SETS

-50 FT BEAR CRAWL 

-50 SINGLES 

AEROBIC CONDITIONING 

8 SETS 

-400M  /300M ROW

-  15 HOLLOW BODY ROCKS

REST 60s 

COOL DOWN 

  5-8 MINS STRETCHING (SEAL POSE/ PIGEON STRETCH)

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