200 m run
15 pass throughs (pvc)
10 Overhead Squats (pvc)
200 m run
20 air squats
10 good mornings (pvc)
Box Squats 10 x 2
In 15 mins do:
800 m run
Then with remaining time, AMRAP of:
10 DB thrusters (pick load)
20 ab mat sit ups
3:00 on a bike or rower
30 Air Squats
10 Inchworms
Hang Power Clean 5 x 1
“The Chief”
For 5 Cycles:
3 Minute AMRAP:
3 Power Cleans (135/95#)
6 Push Ups
9 Air Squats
Rest 1 Minute between each cycle
2 Rounds:
20/15 Calorie Row
15 Push Ups
10 Box Jumps
Bench Press 3 x 10
Inverted Row 3 x 10 (superset)
“Christine”
3 Rounds for Time:
500m Row
12 Deadlifts (1x Bodyweight)
21 Box Jumps (24/20”)
1:30 on bike or rower
1:00 Squat Hold
10 Lateral Step Ups each leg
Back Squat
1 x 1 @ 90%
3x 3 @ 80-85%
7 Rounds for Time:
10 Wall Ball (20/14#)
10 Pull Ups
Time Cap = 10 Minutes
:30 Handstand Hold
20 Single Unders + 20 Double Unders
10 Air Squats
5 Box Jumps
10 Minute AMRAP:
50’ Double Kettlebell Overhead Walk (53/35#)
10 Toes to Bar
Rest 5 Minutes
10 Minute ARMAP:
50 Double Unders
5 Burpee Box Jumps (24/20#)
3 Sets for Quality:
12 Single Arm Bent Over Dumbbell Rows (each arm, pick weight)
50’ Handstand Walk OR
:45 Handstand Hold OR
1:00 Plank Hold
200m Run
20 Air Squats
200m Run
10 Front Squats (barbell)
Squat clean 5 x 1
For Time:
15-12-9
Muscle Ups
100-75-50
Air Squats
Time Cap = 20 Minutes
2 Rounds:
200m Run
10 Hand Release Push Ups
50’ Walking Lunge
At 0:00
3 Rounds for Time:
400m Run
20 Hand Release Push Ups
At 10:00
3 Rounds for Time:
400m Run
25’ Right Arm DB Overhead Walking Lunge (50/35#)
25’ Left Arm DB Overhead Walking Lunge (50/35#)
4x10 Strict Pull Ups
4x10 Strict Handstand Push Ups
*Superset these 2 movements.
2 Rounds:
1:00 Bike (:30 easy, :30 hard)
5 Inchworms + 2 Push Ups
10 RDL’s (barbell)
5 Rounds for Time:
25/20 Calorie Bike
20 Burpees
10 Deadlifts (225/155#)
2 Rounds:
20/15 Calorie Row
15 Push Ups
10 Pass throughs (pvc)
Bench Press (5 x 1)
21 Minute Alternating EMOM:
Min 1: 12/10 Calorie Row
Min 2: 10 Bench Press (135/85#)
Min 3: 15 Kettlebell Swings (53/35#)
3:00 on a bike or rower
20 Air Squats
10 Strict Press (barbell)
10 Hang Power Cleans (barbell)
10 Low Hang Power Clean and Push Jerks (barbell)
Power clean & Push jerk (5 x 1)
10-9-8-7-6-5-4-3-2-1
Burpee Box jump overs
GHD Sit-ups
2 Rounds:
200 m run
15 pass throughs (pvc)
10 Overhead Squats (pvc)
Snatch Grip Push Press + 2 Overhead Squats (5 x 1)
10 Rounds for Time:
200m Run
1 Snatch @ 80%
20 Minute Time Cap
2 Rounds:
200m Run
15 pass throughs (pvc)
10 figure 8’s to each side (pvc)
:30 Handstand Hold
Jerk (25 Minutes)
5 x 2 @ 80%
12 Minute AMRAP:
15/12 Calorie Row
50 Double Unders
15 Double Kettlebell Front Squats (53/35#)
3:00 on a Bike or rower
:30 Spiderman walks
30 Air Squats
Back Squats (25 Minutes)
5 x 5 @ 70-75% of 1RM
5 Rounds for Time:
5 Power Cleans (185/115#)
10 Handstand Push Ups
15 Toes to Bar
2 Rounds:
200m Run
5 Rope Pulls
50’ Walking Lunge
4 Rounds for Time:
2 Rope climbs
50’ Overhead Walking Lunge (45/25#)
25 Ab Mat Sit Ups
3 Sets for Quality:
7 Alternating Arm Dumbbell Strict Press each arm
12 Single Arm Dumbbell Row
*Superset these two exercises.
2 Rounds
200m Run
10 Leg Swings each leg
10 Box Jumps
4x10 Deadlifts working up in weight
For Time:
40 Deadlifts (225/135#)
60 Burpee Box Jumps (24/20”)
1 Mile Run
2 Rounds
200 m run
10 Push Ups
10 pass throughs (pvc)
10 figure 8’s (pvc)
10 kip swings
Bench Press (20 Minutes)
6 x 2 @ 80% of 1RM
5 pull ups after each set of bench press
For 3 rounds:
3’ AMRAP of:
5 Pull ups
10 Russian KBS (athlete picks load)
15 Push ups
*rest 3’ between each round
2 Rounds
200m Run
5 Kettlebell Snatch each arm
10 Lateral Box Step Ups
20 Hollow Rocks
For Time:
5 Rounds
500m Bike/rower
12 Kettlebell Snatch (6 each arm) (53/35#)
then:
5 Rounds
500m Bike/rower
12 Toes to Bar
3 Rounds
1:00 on a Bike or rower
50’ Walking Lunge
10 Kip Swings
10 Goodmornings (pvc)
For Time:
200m Walking Lunge
75 Wall Balls (20/14#)
50 Deadlifts (225/155#)
50 C2B Pull ups
400m Run
Then, 2 Rounds:
5 Pull Ups
10 Strict Press (empty barbell)
25/50 Double Unders/ Single Unders
Strict Press (15 Minutes)
5-5-5-5-5
Do 5-10 STRICT PULL UPS after each set of strict press.
3 Rounds for Time:
1,000m Row
100 Double Unders
25 Bench Press (135/85#)
3:00 on a Bike or Rower
10 Goodmornings (barbell)
10 Air Squats
10 Front Squats (barbell)
10 Clean Deadlifts (barbell)
Clean Deadlift + Clean (15 Minutes)
5 x 1 @ 72% of 1RM Clean
4 Rounds for Time:
400m Run
25/20 Calorie Bike
200m “Recovery” Jog
