2 Rounds
150m Row or 100m Run
6 Single Leg RDL
50 ft Prisoner Walks
30 Minutes to Complete:
1200m Run (200m Intervals)
50 Deadlifts
50 DB Snatch
50 DB Russian Twists
800m Run (200m Intervals)
40 Deadlifts
40 DB Snatch
40 Knees to Elbow
400m Run (200m Intervals)
30 Deadlifts
30 DB Snatch
30 DB Weighted Sit Ups
200m Run (100m Intervals)
20 Deadlifts
20 DB Snatch
20 Burpees
4 Rds
100m Run
10 Glute Bridge w/1 sec hold at top
4 KB Overhead Squat/Side
5 Ring Row
25 ft Spider-Man Lunge w/rotation
10 Rainbow Med Ball Russian Twists/Side btw sets
4 Rds
12/10 Calorie Bike
12 Overhead Lunge 95/65
12/10 Calorie Row
*1 Min Rest btw Rds
Scaled Option 1:
10/8 Calorie Bike
12 Overhead Lunge 75/55
10/8 Calorie Row
Scaled Option 2:
8/6 Calorie Bike
12 Overhead Lunge 65/45
8/6 Calorie Row
Row 350m m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
Dynamic Side plank x10
Plank with knee to opposite elbow x10
Glute bridge with leg raises x10
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
10 V-claps btw sets
5 Rds
400m Run
12 DB Thrusters 50/35
2 Rounds
6 Half Kneeling Landmine Press
20 Second Hollow Rock Hold
8 Russian KB Swings
2 Rounds
6 Half Kneeling Landmine Press
20 Second Hollow Rock Hold
8 Russian KB Swings
10 KB Bent Over Row in Between Sets
Every 90 Seconds – 24 Mins (4 Sets)
1 = Half Kneeling DB Press (6-8 each arm)
2 = Box Step Downs (10-12 Reps – Prisoner or Single Leg)
3 = Pull Ups or Ring Rows (3-6 Reps)
4 = Bear Crawl (50ft)
500m or 400m Run
3 Rds
8 Dual DB RDLs/Side
6 KB Bent Over Row/Side
14 Hollow Rocks
Every 90 sec for 30 Min
1- 8 Handstand Pushups
2- 12 Alternating Pistols
3- 5 Bar Muscle Ups
4- 50 Ft Handstand Walk
400 Run, 500 M Row, or 20 Cal on Bike
Then complete :
3 Rounds:
5 x Pull-up / Ring Row
10 x Push-ups
15 x Air Squat
Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar
Snatch Shrug
Snatch High Pull
Power Snatch
Behind Neck Push Press
OH Squat
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Snatch
8 Min AMRAP
1,2,3,4,5,6,7…..
Hang Squat Clean 155/105
30 Double Unders
3 Rounds
5 Banded Goblet Squats (each leg)
15 Second Side Star Plank
5 Banded Fire Hydrants
*75% of 1RM
3 Rounds for Reps (40/20)
1 = Max Wall Balls
2 = Max Slam Balls
3 = Max DB Walking Lunges
3 Rds
50 Ft Single Arm Overhead DB Lunge(light)
10 Pushup to Side Plank (5 each side)
45 sec Bike (moderate)
12 Med Ball VUps btw sets
15 Min AMRAP
8 Pull-ups
8 Alternating DB Snatch 50/35
8 Box Jumps 30/24
2 Rounds
250m Row
8 KB Front Rack Lunge (each leg – light)
20 Second Side Star Plank
2 Wall Walks
Teams of 2 (35 Min Time Cap):
1 Mile Run (200m Intervals)
50 DB Squat Cleans (50/35)
50 DB Push Press (50/35)
50 Toes to Bar
1200m Run (200m Intervals)
40 DB Squat Cleans (50/35)
40 DB Push Press (50/35)
40 Toes to Bar
800m Run (200m Intervals)
30 DB Squat Cleans (50/35)
30 DB Push Press (50/35)
30 Toes to Bar
400m Run (200m Intervals)
20 DB Squat Cleans (50/35)
20 DB Push Press (50/35)
20 Toes to Bar
2 Rounds
200m Run
12 Monster Walks
6 Glute Bridge
3 Seated Box Jump
30 Minutes – Teams of 2
60 Back Squats
50 Knees to Elbow
40 Calorie Bike
60 Power Cleans
50 Hollow Rocks
40 Calorie Row
60 Push Press
50 Ab Mat Sit Ups (weighted)
400m Run (each partner)
*Remaining Time = 100m Farmers Carry
