50 Burpees
40 KB Swings
30 Box Jumps or Step Ups
20 Hang Power Clean
30 Box Jumps or Step Ups
40 Weighted Squats
50 Mountain Climbers
_ _ _ _ _
Rx
50 Cal bike or row
40 KB Swings 70/55
30 Box Jumps
20 Hang Power Clean 155/105
30 Box Jumps
40 SDHP (w/ KB) 70/55
50 Cal bike or row
1. 5 Sets:
a.1/1 KB Turkish Get-Up
b.10 1-arm KB Swings(right/left)
2. Deadlift 5×5 @75-80%
3. Seated DB Press 3×10
4. Skull crushers accumulate 50 reps not for time
*Every time you break 25 weighted sit ups with same weight if DB
27-24-21-18-15-12-9-6-3
Hand Release Push Ups
Weighted Sit ups
_ _ _ _ _
Rx 50lb/25lb DB Bench Press or Floor press if no bench
1. Sit-Up to Overhead Press
2. Windshield wipers
3. Alternating Leg Drops
4. Overhead Russian Twist
5. Crisscrosses
*Use weighted object
8 sets
2min of work: 1min of rest
Alt between section A and B
A) Buy in: 50 Dubs/100 single Unders (Jumping Jacks for those with no ropes)
20 Alt DB Snatches
Remaining time Pistols
B) Buy-in: 50 Dubs/100 Single Unders (Jumping Jacks for those with no ropes)
15 Burpees
Remaining time Pistols
1.Warm-Up: 3×5 Push ups(vary hand
position each set)
2.DB Bench
4 Sets, 6-10 Right arm, 6-10 Left arm = Max Reps both arms
*keep opposing arm extended while other
arm is pressing
3.Accumulate 50 Weighted Push-Ups using weight vest or plate on back
4. Loaded Carry- Bear hug/Zercher Carry 3x30m
5. 3Rds
a. 20s Hold at 90degrees + Max DB Bicep Curls
b. 20s Max Band Triceps Press Downs(FAST)
c. 30s Bicycle Crunches
–1min Rest–
21min AMRAP
50 Sit ups
35 H.R. Push ups
20 DeadLifts
5 Thrusters (5/5 each arm for those with single weights)
—————
Rx 155/105
10-9-8-7-6-5-4-3-2-1
S2OH
F. Squats
—————
Rx 135/95
1. Alt Single Leg Reach to Butterfly Sit-up
2. Knee to Nose Plank
3. Plank Hand Walks
4. Plank Punch
5. Superman Lifts
3 rounds 30sec:10sec
1.Squat
a. 125% Hold- 5-10s
*Warm-up to working squat weight. Before first set, add weight to 125%. Unrack bar and hold at top of movement for 10s. Breathe & Brace core!
Then…
b. 6×2@80-95%
c. Squat Finisher:
30s Active Hold in the bottom of an air squat. At 30s, immediately perform MAX
air squats.
2.Power Cleans
OTM for 7min Power Clean(TnG)
*5-7 reps choose your weight based on bar cycle and speed.
3. EMOMx10
Odd: 5-10 Strict Pull-Ups*
Even- 20-30 Hollow Body Rocks
*can do weighted
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