3 Rds
15 Calorie Row
12 Walking Lunge
10 Dual DB Seated Press
4 Rds
4 Min
6 Strict Pullups
12 Med Ball Cleans 20/14
12 Box Jump 24/20
12 Calorie Row
*2 Min rest btw RDs
2-3 Rounds
2 Wall Walks or 6 Push Ups
6 Sumo Hamstring Stretch
6 Banded Squats (each side)
10 KB Swings (light)
3 Rounds
10 Hammer Curls + 10 Regular Curls
10 BB BTN Raises
20 KB Up & Overs or Parrallete Holds
25 Min – AMRAP
400m Run (200m Intervals)
40 Push Ups
60 Air Squats
20 Box Jump Overs or DB Step Ups
*KB farmers carry hold while resting during the run
3 Rds
6 Single Leg RDL w/DB
8 Pushup to Side Plank (4/Side)
10 Reverse Lunge
200m Row
30 Min Time Cap
4 Rds
24 Calorie Bike
18 Deadlift 155/105
12 Hang Power Clean
100 Toes 2 Bar
4 Rds
24 Calorie Bike
18 Deadlift 155/105
12 Hang Power Clean
100 Russian Twists 50/35
7 Min AMRAP
15 Calorie Row or Bike
5 Ring Rows
10 Pushups
15 Air Squats
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
3 Rounds of:
Row 12/9 Calories
2 Turkish get ups per arm
4 DB Hang split snatch per arm
6 KB Windmills per arm
E2MOM (4 Rds)
1st- 15/12 Calorie Bike
8 Burpees
2nd- 10 x 50ft Shuttle Run
5 box jump overs 24/20
3rd- 15 Russian KB Swings 70/53
30 sec hollow rock hold
10 Minutes – Continuous Flow
10 Russian KBS
6 Glute Bridge (2 sec pause at top)
10 Hollow Rocks
200m Row
30-45 Second Ring Plank in Between Sets
24 Min – EMOM
1 – 8 Cal Row
2 – Ab Mat Sit Ups (40 seconds)
3 – 8 Cal Bike
4 – 12 Knees to Elbow
5 – 50 Jump Rope
6 – 10 Burpees
*Scale reps down if needed, so you are only working for 40-45 seconds within each minute
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
8/side DB Biceps Curl btw sets
3 Rds (9 min time cap)
5 Deadlift 275/185
15 Box Jump 24/20
75 Double Unders
300m Row
-then-
With an empty barbell, 1×8 reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Power snatch
With a light load, 2×3 reps of each:
Muscle snatch
Power snatch
Overhead squat
Squat snatch
EMOM x 5 minutes
1 Power snatch + 1 squat snatch @ 60-70%
EMOM x 5 minutes
1 Power snatch + 1 squat snatch @ 70-75%
EMOM x 5 minutes
2 Squat snatch @ 80-85%
3 Rds (20 Min Time Cap)
20 Cal row
20 Wall balls 20/14
10 pull ups
-Rest 2 minutes-
3 Rds
20 Cal row
20 Wall balls 20/14
3 Bar muscle ups
Scaled-
16 Cal row
16 Wall balls 20/14
10 pull ups
-Rest 2 minutes-
3 Rds
16 Cal row
16 Wall balls 20/14
5 Burpee Pullups
2 Rounds
15 Monster Walks
6 Half Kneeling Landmine Press
10 Rower Pike Ups
2 Rounds for Time (35 Min Time Cap):
60 Wall Balls
35 Calorie Row
40 Shoulder to Overhead
20 Calorie Bike
15 Seated Shoulder Press
*Rest 3 Mins in Between Rounds
3 Rounds (Not for Time):
12 Side Plank Hip Adduction
20 Plate Sit Ups
12 Supine Leg Lowering
3 Rds
60 Sec Bike
10 Air Squats
50 Ft Walking Lunge
10 Russian KB Swings
10 Hollow Rocks
8 Rds
6 Dual DB Power Cleans 50/35
25 Ft DB Front Rack Lunge 50/35
25 Ft Handstand Walk
8 Toes 2 Bar
1×10 @ 50%
1×8 @ 60%
1×6 @ 70%
1×4 @ 80%
4×1 @ 80%+
