Front Squats
Build to a Heavy Set of 5


For Time:
60/45 Cal Row
40/25 Cal Bike
20 Front Squats (135/95)

4 rounds

10 strict hand stand push ups

15 pull ups

20 ab mat sit ups

25 double unders

Sumo Deadlift: Build to Heavy 1 Rep

Then…

3 Rounds
800 Meter Run
30 Kettlebell Swings (53/35)
30 Medball Jump Squats (30/20)

For Time
50/35 Calorie Row
50 Burpees
50 Slam Balls (20/10)
50 Burpees
50/35 Calorie Row

Dumbbell Rows
5 Rounds of 10 Reps Each Side


For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks (50/35)
Sit Ups
200m Run After Each Round

3 Position Power Clean
OTM x 10


AMRAP 15:
60 Double Unders
15 Power Cleans @ 95/65
60 Double Unders
15 Push Press @ 95/65

Bench Press
Build to a Heavy Set of 3

Tabata:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Dumbbell Goblet Squats (50/35)

Midline:
3 sets:
:15 sec Superman Raise Hold
10 Superman Raises
:15 sec Hollow Body Hold
10 Hollow Rocks
- Rest 1 Min b/t -

For Time:

500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row

Dumbbells: (35’s/25’s)

Teams of 2
AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30/24)
*400 Meter Continuous Run

3 Rounds with a Partner:
250 Meter Row
500 Meter Row
750 Meter Row
Each athlete does each interval.
Rest while your partner works.

Back Squat
Build to A Heavy Set of 3


Teams of 2
AMRAP 20:
Alternating Tabata
Calorie Row
Kettlebell Swings @ 53/35

Partner 1 – Row
Partner 2 – Kettlebell Swings

Switch every round of Tabata
(5 Tabatas)

AMRAP 5:
Buy-In: 50/35 Calorie Bike
Max Rounds of “The Chief” (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Max Rounds of “The Chief” (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Max Rounds of “The Chief” (135/95)


1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

*One Dumbbell

Build to a Heavy Complex
2 Power Snatches
1 Overhead Squat


For Time:
21 Lateral Barbell Burpees
21 Power Snatches (95/65)
15 Lateral Barbell Burpees
15 Overhead Squats (95/65)
9 Lateral Barbell Burpees
9 Power Snatches (95/65)

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

*1 dumbbell

Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (135/95)
400 Meter Run
75 Bench Press (115/85)
400 Meter Run
75 Hang Power Cleans (95/65)
400 Meter Run

Deadlifts
Build to Heavy Set of 5


Every 4 Minutes x 5 Rounds:
6 Pull-ups
9 Toes to Bar
12 Deadlifts (205/135)
15/12 Calorie Bike