WARM UP

 6 MINS EASY

-  25 SINGLE UNDERS

-10 GLUTE BRIDGES 

- 6 DOWN DOG WALKS

AEROBIC CONDITIONING 

6X500M/400M ROW SPRINT  

REST 150s 

COOL DOWN 

600M WALK  / STRETCHING

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WARM UP

  3X10 WEIGHTED ER PRESS 5/2.5LBS  + 30s TWISTED CROSS STRETCH/SIDE

STRENGTH  

5X5 STRICT PRESS, REST 2 MINS 

WARM UP 

3 RFT 

-  25 KB SWINGS 53/35LBS

-25 WALL BALLS 20/14LBS

 -25 BOX JUMPS 24"/20" 

**RX+ (70/53LBS KB, 30/20LBS WB, 30"/24" BOX)  

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WARM UP

3X 15 SUPERMAN BACK EXT. + 10 BANDED MONSTER WALK (FORWARD/BACKWARD)

STRENGTH 

5X3 FRONT SQ @ 3211 TEMPO, REST 2 MINS 

CONDITIONING 

12 MIN AMRAP 

-12 ALT. DB SNATCH 50/35    LBS

 -8 BURPEE PULL UPS

-40 DOUBLE UNDERS 

**RX+ (75/50LBS DB, BURPEE C2B PULL UPS, 60 DU)  

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WARM UP

  3 RDS EASY

-20 GLUTE BRIDGES 

-16 BOX STEP UPS 20"  

-50FT BEAR CRAWL 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-12/9 CAL BIKE 

-20 WALKING LUNGES 

-60 SINGLE UNDERS 

REST 45s 

COOL DOWN 

-5 MINS EASY ON MACHINE 

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WARM UP 

3X 50FT BEAR CRAWL + 20 BENT KNEE SIT UPS

CONDITIONING (TEAMS OF 2)  

16 MIN AMRAP  (REPS SHARED HOWEVER)

-30 T2B 

-30 BURPEE BOX JUMP 24"/20"  

-30 KB GOBLET SQ 53/35  LBS

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WARM UP

3X 10 BARBELL GOOD MORNINGS + 30s SEATED SUPINE TWIST STRETCH/SIDE

ACCESSORY STRENGTH 

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

B) 4X8 SNATCH GRIP PENDLAY ROW  , REST 1 MIN

CONDITIONING 

FOR TIME

-800M/700M ROW 

THEN 2 RDS   

-30 WALL BALLS   20/14LBS

-  15 DB DEVIL PRESS 20/15LBS

**RX+ (30/20LBS WB, 35/25LBS DB)

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WARM UP

  6 MINS EASY

-10 BENT KNEE SIT UP

-20 AIR SQUATS 

-30 SINGLE  UNDERS

AEROBIC CONDITIONING 

  5 SETS

-20 D-BALL SLAMS 20/10  LBS

 -400M/300M ROW 

-8 BURPEES TO 6" TARGET 

REST 60s 

COOL DOWN 

-5-8 MINS STRETCHING (SEAL/ SUPINE TWIST STRETCH/SIDE)  

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WARM UP

3X10 PVC PRONED PASS THROUGH + 30s SAMSON STRETCH/SIDE

BARBELL/SKILL 

5 MINS SNATCH BALANCE   PRACTICE

-5X3 SNATCH BALANCE (DRILL FORM), REST 2 MINS 

CONDITIONING 

 4 RFT

-10 POWER SNATCH 95/65LBS  

-10 PULL UPS   

   -10 JUMP OVERS 24"/20"

**RX+ (115/75LBS, C2B PULL UPS, 30"/24" BOX) 

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WARM UP

  10 MINS EASY

-200M/150M ROW 

-8 DOWN DOG WALKS 

-  5 BROAD JUMPS

AEROBIC CONDITIONING 

3X800M RUN FOR TIME 

REST 3 MINS 

COOL DOWN 

5 MINS EASY ON MACHINE 

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WARM UP

3X 10 WEIGHTED LATERAL RAISES + 10 WEIGHTED FRONT RAISES 5/2.5LBS

REST 30s 

ACCESSORY WORK 

A)   4X10 DB SEATED ARNOLD PRESS @ 3111 TEMPO/ARM, REST 1 MIN

B)   4X12 STRICT KNEES TO ELBOWS, REST 1 MIN

CONDITIONING 

9 MIN AMRAP 

-10 ALT. DB SNATCH  50/35LBS

-8 SINGLE ARM OVERHEAD SQUAT  50/30LBS

-6  DB FACING BURPEE OVERS

**RX+ (75/50LBS DB)  

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WARM UP

3X 10 BANDED LATERAL SQ WALK/SIDE + 30s COUCH STRETCH/SIDE

STRENGTH 

15 MINS TO FIND 1RM BACK SQ 

CONDITIONING 

3 RFT 

-20 KB SWINGS 53/35LBS 

-30 DOUBLE UNDERS 

-400M RUN 

**RX+ (70/53LBS KB, 50 DOUBLE UNDERS) 

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WARM UP

  3 RDS EASY

-50 FT BEAR CRAWL 

-12 SUPERMAN BACK EXT.  

-20 AIR SQUATS 

AEROBIC CONDITIONING 

 4 SETS

 -10 CAL BIKE 

-200M RUN 

-  30 BOX STEP UPS 20"/18"

-40 SINGLE UNDER

REST 90s 

COOL DOWN 

5-8 MINS STRETCHING (COUCH/ PIGEON)  

 

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WARM UP

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

CONDITIONING (TEAMS OF 2) 

  18 MIN CLOCK

REPS 20-30-40-50-60.... ETC..  

 -WALL BALLS 20/14LBS

REPS 20 (EVERY RD INCREASE WEIGHT 20/10LBS

 -POWER CLEAN 95/65LBS

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WARM UP

3X 10 BAND PULL APART + 30s ADDUCTOR STRETCH/SIDE

 STRENGTH 

 5X5 PUSH PRESS, REST 2 MINS

CONDITIONING 

 16 MIN EMOM FOR MAX CALS

-1 MIN ROW SPRINT 

 -1 MIN REST 

-1 MIN ASSAULT BIKE SPRINT 

-1 MIN REST

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WARM UP

  4 RDS EASY

-30s BIKE/ROW 

-  6 BURPEE BROAD JUMPS

AEROBIC CONDITIONING 

  6 SETS

-200M JOG +   400M  SPRINT

REST 90s 

COOL DOWN 

-400M WALK 

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WARM UP

6 MINS EASY

-6 DOWN DOG WALKS  

-  12 WALKING LUNGES

-30 SINGLE UNDERS 

CONDITIONING 

 FOR TIME

-800M RUN 

-  30 DEADLIFT 135/95LBS

-  600M RUN

-20 DEADLIFT 

-400M RUN 

-10 DEADLIFT 

CORE WORK 

3X40 RING MOUNTAIN CLIMBERS (FEET IN RINGS) +   30s HOLLOW BODY ROCK HOLD

REST 2 MINS 

  

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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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