WARM UP

3X200M RUN +   8 DOWN DOG WALKS

CONDITIONING (TEAMS OF 2)  

  20 MIN AMRAP

-40 DBL KB DEADLIFTS 53/35   LBS

-  20 SNYCRO KB FACING BURPEE OVERS

-200M FARMERS CARRY   53/35 LBS

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WARM UP

3X 10 HAND RELEASE PUSH UPS + 20 ALT. ARM/LEG QUADRUPED HIP EXT.

STRENGTH  ACCESSORY

  A) 4X10 DB BENCH W/ ROTATION, REST 1 MIN

B) 4X 10 WEIGHTED HIP EXT., REST 1 MIN

CONDITIONING 

8 MIN EMOM

-12 KB SWINGS 53/35 LBS

-AMRAP BOX JUMPS 24"/20"

**RX+ (30"/24" BOX, 70/53 LBS KB) 

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WARM UP

 8 MINS EASY

-30s BIKE 

-  12 WALKING LUNGES

-20 ALT. ARM/LEG QUADRUPED HIP EXT.

AEROBIC CONDITIONING 

 90s ON, 90s OFF FOR 6 SETS

-200M RUN 

-MAX CAL ASSAULT BIKE 

COOL DOWN 

600M WALK 

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WARM UP

  3X10 BENCH DB PULL OVERS + 10 SIDE PLANK ROTATION/SIDE

SKILL/ GYMNASTICS 

10 MIN PRACTICE KIPPING DRILLS  (PULL UPS, TOES TO BAR)

CONDITIONING 

30-20-10-20-30 REPS FOR TIME 

-ALT. DB SNATCH 35/25   LBS

-DOUBLE UNDERS (X2)  

-DB GOBLET SQ 35/25   LBS

**RX+ (50/35LBS, DOUBLE UNDERS X3) 

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WARM UP

 3 RDS EASY

-1 MIN ROW 

  -50FT HIGH KNEE JUMPS

-50FT BUTT KICKERS 

AEROBIC CONDITIONING 

  30 MIN CLOCK

-200M JOG 

  -600M SPRINT

REST 2 MINS 

COOL DOWN 

-600M WALK 

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WARM UP

3X 20 GLUTE BRIDGE MARCHES + 30s BANDED LAT STRETCH/SIDE

ACCESSORY WORK 

A)   4X8 DB SINGLE ARM DEATH MARCH/SIDE, REST 1 MIN

B)   4X10 ELEVATED RING ROWS (FEET ON BOX), REST 1 MIN

CONDITIONING 

3 RFT 

-300M/250 M ROW

-15 STOH 95/65  LBS

-10 BURPEES OVER BAR

 **RX+ (15/12 CAL BIKE, 115/75 LBS, BAR FACING BURPEES)

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WARM UP

3X0 BANDED LATERAL SQ WALK/SIDE + 30s SAMSON STRETCH/SIDE

STRENGTH 

5X8 FRONT RACK LUNGES, REST 2 MINS 

  CONDITIONING

12 MIN AMRAP 

-200M RUN 

-10 POWER CLEAN   115/75

-10 PULL UPS 

**RX+ (135/95LBS, C2B PULL UPS)  

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WARM UP

  6 MINS EASY

-30s BIKE 

-100M RUN (50M DOWN/BACK)  

-6 DOWN DOG WALKS 

AEROBIC CONDITIONING 

  16 MIN CLOCK

 -20 AIR SQUATS

  -3X40M SHUTTLE RUN (20M DOWN/BACK)

-20 BENT KNEE SIT UPS 

REST 30s 

COOL DOWN 

400M WALK 

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WARM UP

3X200M RUN +   8 BURPEES

CONDITIONING (TEAMS OF 2)  

 16 MIN AMRAP

  -300 DOUBLE UNDERS

-50 TOES TO BAR 

-20 DB MAN MAKERS 35/25   LBS

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WARM UP

 2 SETS (PVC) 2 SETS (BARBELL) - 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 5 SNATCH BALANCE

REST 30s 

STRENGTH 

4X3 OHS, REST 2 MINS 

CONDITIONING 

FOR TIME 

-600M RUN 

-20 KB SWINGS 53/35   LBS

-400M RUN

-  20 KB SWINGS

-600M RUN 

-20 KB SWINGS 

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WARM UP

 2 RDS EASY

-400M JOG 

 -20 AIR SQUATS 

-10 PUSH UPS 

AEROBIC CONDITIONING 

  6 SETS

-50FT BEAR CRAWL 

  -30s MAX CALS BIKE

-50FT BEAR CRAWL 

 -30s MAX CAL ROW

REST 90s 

COOL DOWN 

5-8 MINS STRETCHING (SAMSON/ SINGLE LEG HAMSTRING BENCH)  

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WARM UP

3X 10 BANDED LAT PULL DOWN + 10 SCAPULAR PUSH UPS

GYMNASTICS ACCESSORY 

A) 4X6-8 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN 

B) 4X6-10 STRICT RING DIPS, REST 1 MIN 

CONDITIONING 

 10 MIN EMOM

-10 WALL BALLS 20/14   LBS

-AMRAP BURPEE BOX JUMPS 24"/20"  

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WARM UP

 3 RDS EASY

-10 PVC PASS THROUGH 

-15 PVC GOOD MORNINGS 

-20 PVC BACK SQUAT   

AEROBIC CONDITIONING 

  7 SETS

-200M RUN 

-10 DOWN DOG WALKS 

-50 SINGLE UNDERS 

REST 1 MIN 

COOL DOWN 

5 MINS EASY ON MACHINE 

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WARM UP

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

STRENGTH 

  4X6 FRONT SQ W/ 3s PAUSE IN SQ, REST 2 MINS

CONDITIONING 

3 RFT 

-400M RUN 

-10 POWER SNATCH 95/65   LBS

-  10 BURPEES OVER BAR

**RX+ (115/75LBS, BAR FACING BURPEE OVERS) 

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WARM UP

 3 RDS EASY

 -1 MIN ROW

-20 ALT. ARM/LEG QUADRUPED HIP EXT.  

-20 WALKING LUNGES 

AEROBIC CONDITIONING 

  4 SETS

-600M RUN SPRINT

REST 60s 

-400M ROW SPRINT 

REST 120s 

COOL DOWN 

5-8 MIN STRETCHING (SAMSON/ PIGEON STRETCH)

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WARM UP

3X200M RUN +   6 BURPEE BROAD JUMPS

CONDITIONING (TEAMS OF 2)  

 3RFT

  -60 WALL BALLS 20/14 LBS

-  50 DEADLIFTS 135/95 LBS

-  400M RUN

-30 CAL ROW

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WARM UP

 3X6 SINGLE ARM DB DEATH MARCH/SIDE + 30s COUCH STRETCH/SIDE

STRENGTH 

5X3 DEADLIFT W/ 3s NEGATIVE, REST 2 MINS 

CONDITIONING 

  FOR TIME

-30/24 CAL BIKE 

-50 DOUBLE UNDERS 

-20 DB DEVIL PRESS 20/15   LBS

-10 WALL WALKS 

 **RX+ (40/30 CAL BIKE, 100 DU, 35/25LBS DB, 20 HSPU)

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WARM UP

 6 MINS EASY

  -6 DOWN DOG WALKS

-10 BANDED MONSTER WALK (FORWARD/BACKWARD)  

-15 SUPERMAN BACK EXT.  

AEROBIC CONDITIONING 

20 MIN CLOCK 

-100M SHUTTLE RUN (50M DOWN/BACK)  

-12 D-BALL OVER SHOULDER   50/20 LBS

-6 DB BURPEE BOX STEP OVERS 20"/18" (20/15LBS)  

COOL DOWN  

-5 MINS EASY ON MACHINE 

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WARM UP

  3 SETS -  SNATCH PULL + 4 MUSCLE SNATCH + 4 OHS 45/35LBS

REST 45s 

BARBELL SKILL WORK 

12 MIN EMOM 

 -1 HANG POWER SNATCH + 1 OHS 

CONDITIONING 

3 RFT 

  -400M RUN

-12 PULL UPS 

-24 THRUSTERS 45/35   LBS

**RX+ (C2B PULL UPS, 65/45 LBS) 

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