2 Rounds
100m Run
10 Good Mornings
5 Scap Pull-Ups into 5 Kip Swings
10 Med Ball Ground to Overhead
1 Round
10 Ball Slams
20 Glute Bridge-Ups
10 Ball Slams
3 Sets for Quality
10 Slow Barbell RDL*
Immediately into…
15 Slow Barbell Hip Thrusts
*Use empty barbell.
3-6-9-12-15-12-9-6-3
Toes to Bar
Ball Slams (20/14)
Deadlifts (205/145)
2-3x:
200 meter row/run
5 inchworms
10 air squats
10 dynamic 90’s (5 each arm)
10 pausing air squats
10 Rounds:
5 front squats
5 pull- ups
run 800 meters
10 Rounds:
5 clean and press
5 toes to bar
run 800 meters
10 Rounds:
5 deadlifts
5 burpees over barbell
2 Easy/Flow Rounds
5/5 Moose Antlers
5 Push-Up to Down Dog
10 Alt. Down Dog Toe Taps
5/5 Side Plank Rotations
2 Rounds
:45 Row
5/5 Single Arm DB Strict Press
10 No Push-Up Bodyweight Renegade Rows
10 Push-Ups
Start light and build to moderate. Second wave heavier than first.
AMRAP x 12 Minutes
200/150m Row
10 DB Push Press (50/35)
8 Alt. No Push-Up Renegade Rows
6 DB Deficit Push-Ups
1 Round
300m Run
10 Plank to Pikes
8 Bodyweight Good Mornings
6 Ring Rows
1 Round
200m Run
20 Alt. Shoulder Taps
8 KB Deadlifts
6 Jumping Pull-Ups
1 Round
100m Run
20 Alt. KB Plank Taps
8 Russian KB Swings
6 Scap Pull-Ups
3 Sets
1 Kip Swing
+
1 Kipping Pull-Up w/:01 Pause at Top
+
1 Kip Swing
2 Sets
5 Unbroken Kipping Pull-Ups or Feet Elevated Ring Rows
-Rest as needed between sets-
EMOM x 20 Minutes
Minute 1- 200m Run
Minute 2- :45 Max Russian KB Swings (70/53)
Minute 3- 15 Pull-Ups
Minute 4- :45 Max Alt. Plank KB Horn Taps
8 minute AMRAP:
100 meter run
10 pvc pass thrus
10 light Russian KB swings
10 good mornings
10 spiderman lunges
Teams of two
AMRAP 35:
4 Box Jump Overs
8 KB Swings
20 DUs (40 Singles)
*every 5 minutes 200 meter partner run
*One partner working at a time, complete a full round before switching.
AMRAP x 3 Minutes
:30 Row (easy pace)
5 Air Squat + Broad Jump
5 Push-Up to Down Dog
10 Alt. Deadbugs
1:00 Rest
AMRAP x 3 Minutes
:30 Row (moderate pace)
5 Barbell Front Squat
5 Barbell Strict Press
10 Alt. Bird Dogs
On a 12:00 Running Clock…
Build to a Moderate/Heavy 5 -Rep Thruster. Build to or slightly above heaviest workout weight.
In Teams of 2…
AMRAP x 25 Minutes*
40/30 Calorie Row
20 Thrusters (135/95)
20 Sit-Ups
40/30 Calorie Row
30 Thrusters (115/75)
20 Sit-Ups
40/30 Calorie Row
40 Thrusters (95/65)
20 Sit-Ups
*P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed.
2 Rounds
20 Jumping Jacks
15 Med Ball Deadlifts
10 Glute Bridge-Ups
2 Rounds
20 Single Unders
15 Med Ball G2OH
10 Bodyweight Good Mornings
2 Rounds
20 Big Jump Singles
15 Ball Slams
10 Barbell Good Mornings
EXTENDED WARM-UP
4 Sets
4 TNG Deadlifts*
-Rest :30-
30 Double Unders
-Rest 2:00 Between Sets-
*Start Moderate and build close to or up to Workout Weight-
AMRAP x 13 Minutes
50 Double Unders
25 Ball Slams (20/14)
3 Deadlifts (275/185)
*Increase DL Reps by 2 after each full round (3,5,7 and so on…)
EMOM x 6 Minutes
Minute 1- 100m Run + Max Plate Ground to Overhead
Minute 2- 150m/125m Row + Max Cossack Squats
Minute 3- 8/6 Calorie Row + Max Alt. Lunges
3 Sets
5/5 Plate Around the World
:45/:45 Single Arm Plate Waiter Carry
20 Banded Lat Push Downs
-Rest as needed netween sets-
FOR TIME
50 Plate Overhead Alt. Lunges (45/35)
1000m Row
50 Plate Bear Hug Alt. Lunges
800m Run
50 Plate Overhead Alt. Lunges
50/40 Calorie Row
50 Plate Bear Hug Alt. Lunges
8 minutes:
10 air squats
10 pvc pass thrus
100 meter run
10 reverse lunges
10 pvc figure 8’s
100 meter run
100 meter farmer carry
10 front squats
100 meter farmer carry
20 alt. db snatch
10 front squats
100 meter farmer carry
30 ab mat sit ups
20 alt. db snatch
10 front squats
100 meter farmer carry
40 db hang power clean (20 each arm)
30 ab mat sit ups
20 alt. db snatch
10 front squats
100 meter farmer carry
50/40 calorie row*
40 db hang power clean (20 each arm)
30 ab mat sit ups
20 alt. db snatch
10 front squats
100 meter farmer carry
*swap out row for 800 meter run
200m Run
AMRAP x 5 Minutes
:30 Bar Hang
5 Up-Downs to a target
10/10 Single Arm Bent Over Rows
10 Push-Ups on knees or box
200m Run
EXTENDED WARM-UP
3 Sets
5-7 Tempo Push-Ups (:02 down, :01 pause at bottom, :02 up, :01 pause at top)
10/10 Single Arm Ring Row
-Rest 1:00 Between Sets-
EMOM x 9 Minutes
Minute 1- 15 Supinated Ring Rows
Minute 2- 15 DB Deficit Push-Ups
Minute 3- :45 Max Up-Downs to Target*
-Rest 1:00-
EMOM x 9 Minutes
Minute 1- 8-12 Strict Pull-Ups**
Minute 2- 20 Single DB Floor Press (Athlete Choice- Heavy)
Minute 3- :45 Max Up-Downs to Target
*Target is 6″ above standing reach. Jump to touch target.
**Option to change grip as needed: supinated, wide, mixed, chin-up.
Score is TOTAL Reps of Up-Downs
