Every 3 Minutes For 12 Minutes (4 Sets):

8 Banded Glute Bridges 

8 Banded Dead Bugs 

8 DB Plank Slides 

 

*Rest Remainder Of The Set*

 

3 Sets:

As Many Rounds As Possible In 4 Minutes:

 

4 Box Jump Overs 

6 Alternating DB Power Snatch

8 DB Shoulder To Overhead

 

*Rest 1 Minute Between Sets*

Substitution For 4 Box Jump Overs:

6 Spider Climbers / 6 Floor Touch To Jumps / 6 Down Ups

Banded Glute Bridge:

 

Banded Deadbug:

 

DB Plank Slide:

 

Box Jump Over:

 

Alternating DB Snatch:

 

DB Shoulder To Overhead:

Rotate Stations Every Minute For 12 Minutes (4 Sets): 

 

Station 1: 5 Back Squats 

Staton 2: 5 Plyo Push Ups 

Station 3: 10 Atomic Sit Ups 

 

55-65% Of 1rm Back Squat

 

4 Sets:

As Many Rounds As Possible In 4 Minutes:

4 Box Jump Overs 

6 Double DB Snatch

8 DB Shoulder To Overhead

 

*Rest 1 Minute Between Sets*

 

Every 3 Minutes For 12 Minutes (4 Sets):

8 Banded Glute Bridges 

8 Banded Dead Bugs 

8 DB Plank Slides 

 

*Rest Remainder Of The Set*

Substitution For 5 Back Squats:

10 Goblet Squats / 10 DB Front Squats / 20 Jumping Air Squats

 

Substitution For 4 Box Jump Overs:

6 Spider Climbers / 6 Floor Touch To Jumps / 6 Down Ups

Back Squat:

 

Plyo Push Up:

 

Atomic Sit Up:

 

Box Jump Over:

 

Double DB Snatch:

 

DB Shoulder To Overhead:

 

Banded Glute Bridge:

 

Banded Deadbug:

 

DB Plank Slide:

Every 2 Minutes For 6 Minutes (3 Sets):

2 High Hang Power Snatch + 2 Snatch Balance

 

Every 2 Minutes For 6 Minutes (3 Sets):

2 Hang Power Snatch + 2 Overhead Squat

 

55-65% Of 1rm Squat Snatch

 

Rotate Stations Every Minute For 12 Minutes (4 Sets): 

Station 1: 5 Back Squats 

Staton 2: 5 Plyo Push Ups 

Station 3: 10 Atomic Sit Ups 

55-65% Of 1rm Back Squat

 

4 Sets:

As Many Rounds As Possible In 4 Minutes:

4 Box Jump Overs 

6 Power Snatch

8 Shoulder To Overhead

 

*Rest 1 Minute Between Sets*

 

Every 3 Minutes For 12 Minutes (4 Sets):

8 Banded Glute Bridges 

8 Banded Dead Bugs 

8 DB Plank Slides 

 

*Rest Remainder Of The Set*

Substitution For 4 Box Jump Overs:

6 Spider Climbers / 6 Floor Touch To Jumps / 6 Down Ups

High Hang Power Snatch:

 

Snatch Balance:

 

Hang Power Snatch:

 

Overhead Squat:

 

Back Squat:

 

Plyo Push Up:

 

Atomic Sit Up:

 

Box Jump Over:

 

Power Snatch:

 

Shoulder To Overhead:

 

Banded Glute Bridge:

 

Banded Deadbug:

 

DB Plank Slide:

5 Rounds For Time (15 Minute Time Cap):

5 DB Clusters 

10 Renegade Rows

15 Calorie Row

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 20-30 Weighted Russian Twists 

Station 2: 10 DB Bent Over Seesaw Rows

Substitution For 15 Calorie Row:

15 Calorie On Any Machine / 300m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks / 15 Burpees / 30 Down Ups

DB Cluster:

 

DB Renegade Row:

 

Weighted Russian Twist:

 

DB Bent Over Seesaw Row:

5 Sets:

15-20 Second Supinated Chin Up Hold

5 Banded Wide Grip Strict Pull Ups  

*Rest As Needed*

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 20-30 Weighted Russian Twists 

 

Station 2: 10 DB Floor Press

 

 

5 Rounds For Time (20 Minute Time Cap):

200m Run

5 DB Clusters 

15 Calorie Row

Substitution For 15-20 Second Supinated Chin Up Hold:

20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold

 

Substitution For 5 Banded Wide Grip Strict Pull Up:

10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls

 

Substitution For 200m Run:

100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees

 

Substitution For 15 Calorie Row:

15 Calorie On Any Machine / 300m Run / 100 Bicycle Kicks + 50 Plank Jacks / 50 High Knees + 50 Butt Kickers + 50 Jumping Jacks / 15 Burpees / 30 Down Ups

Supinated Chin Up Hold:

 

Banded Wide Grip Strict Pull Up:

 

Weighted Russian Twist:

 

DB Floor Press:

 

DB Cluster:

Every 90 Seconds For 3 Sets: 

5 Second Jerk Dip Hold + 3 Push Jerk

 

60-65% Of 1rm Push Jerk

 

Every 90 Seconds For 3 Sets:

5 Second Jerk Dip Hold + 3 Split Jerk

60-65% Of 1rm Split Jerk

 

5 Sets:

15-20 Second Supinated Chin Up Hold

5 Banded Wide Grip Strict Pull Ups  

*Rest As Needed*

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

 

Station 1: 20-30 Weighted Russian Twists 

Station 2: 10 DB Bent Over Seesaw Rows

 

5 Rounds For Time (20 Minute Time Cap):

200m Run

5 Clusters   

20 Calorie Row

Jerk Dip hold:

 

Push Jerk:

 

Split Jerk:

 

Supinated Chin Up Hold:

 

Banded Wide Grip Strict Pull Up:

 

Weighted Russian Twist:

 

DB Bent Over Seesaw Row:

 

Cluster:

3 Sets:

10 Heavy Russian KB Swings 

 20 Banded Side Steps

10 Banded Lat Pulldowns 

 

*Rest As Needed*

 

Against A 15 Minute Clock:

10 DB Hang Power Cleans 

10 Atomic Sit Ups 

10 Burpees Over DB 

 

*Rest 1 Minute Between Rounds*

Russian KB Swings:

 

Banded Side Steps:

 

Banded Lat PullDown:

 

DB Hang Power Clean:

 

Atomic Sit Up:

 

Burpees Over DB:

Every 3 Minutes For 15 Minutes (5 Sets):

5 Barbell Hip Thrusts 

10 DB Bent Over Seesaw Rows  

 

*Rest The Remainder Of The Time*

 

Against A 15 Minute Clock:

10 DB Hang Power Cleans 

10 Crossbody V Ups

10 Burpees Over DB

 

*Rest 1 Minute Between Rounds*

 

3 Sets:

10 Heavy Russian KB Swings 

20 Banded Side Steps

10 Banded Lat Pulldowns 

 

*Rest As Needed*

Substitution For 5 Barbell Hip Thrust:

10 DB Hip Thrusts / 15 Banded Glute Bridges / 15 Glute Bridges

Barbell Hip Thrust:

 

DB Floor Press:

 

DB Hang Power Clean:

 

Crossbody V Up:

 

Burpees Over DB:

 

Russian KB Swings:

 

Banded Side Steps:

 

Banded Lat PullDown:

Every 2 Minutes For 6 Minutes (3 Sets):

3 High Hang Power Clean 

55-65% Of 1rm Power Clean

 

Every 2 Minutes For 6 Minutes (3 Sets):

1 Power Clean + 1 Hang Power Clean 

60-65% Of 1rm Front Squat

 

Every 3 Minutes For 15 Minutes (5 Sets):

5 Front Squats 

10 DB Bent Over Seesaw Rows  

60-65% Of 1rm Squat Clean

 

*Rest The Remainder Of The Time*

 

Against A 15 Minute Clock:

10 Hang Power Cleans 

10 Atomic Sit Ups 

10 Burpees Over Bar 

 

*Rest 1 Minute Between Rounds*

 

3 Sets:

10 Heavy Russian KB Swings 

 20 Banded Side Steps 

10 Banded Lat Pulldowns 

 

*Rest As Needed*

High Hang Power Clean:

 

Power Clean:

 

Hang Power Clean:

 

Front Squat:

 

DB Bent Over Seesaw Rows:

 

Atomic Sit Up:

 

Burpees Over Bar:

 

Russian KB Swings:

 

Banded Side Steps:

 

Banded Lat PullDown:

3 Sets:

1 Minute Decline High Plank Hold 

*Into*

30 Seconds Max Plank Jumps  

 

*Rest 1 Minute Between Sets*

 

3 Sets:

1 Minute Superman Hold

*Into*

30 Seconds Max Bicycle Kicks 

 

*Rest 1 Minute Between Sets*

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

 

Station 1: 20 Double Unders / 40 Single Unders 

Station 2: 10-12 DB Double Hang Snatches

Substitution For 20 Double Unders / 40 Single Unders:

20-30 Butterfly Sit Ups / 50 Quick Taps / 30-50 Jumping Jacks / 40-60 Mountain Climber Twists

Decline Plank Hold:

 

Plank Jump:

 

Superman Hold:

 

Bicycle Kick:

 

Double Unders:

 

Single Unders:

 

Alternating DB Hang Snatch:

Every Minute For 6 Minutes:

8 DB Thrusters 

 

*Rest 2 Minutes*

 

Every Minute For 6 Minutes: 

 

10 Heel Crunches + 20 Second High Plank Hold

 

1 Minute Decline High Plank Hold 

30 Seconds Max Plank Jumps  

 

 

1 Minute Superman Hold

30 Seconds Max Bicycle Kicks 

 

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 20 Double Unders / 40 Single Unders 

Station 2: 10-12 Alternating DB Hang Snatches

Substitution For 20 Double Unders / 40 Single Unders:

20-30 Butterfly Sit Ups / 50 Quick Taps / 30-50 Jumping Jacks / 40-60 Mountain Climber Twists

DB Thruster:

 

Heel Crunch:

 

High Plank Hold:

 

Decline Plank Hold:

 

Plank Jump:

 

Superman Hold:

 

Bicycle Kick:

 

Double Unders:

 

Single Unders:

 

Alternating DB Hang Snatch:

Every 90 Seconds For 3 Sets: 

3 Pause At The Knee Deadlifts 

55% Of 1rm Deadlift

 

Every 90 Seconds For 3 Sets:

3 Deadlifts 

60% Of 1rm Deadlift

 

Every Minute For 6 Minutes:

3 Thrusters 

 

*Rest 2 Minutes*

 

Every Minute For 6 Minutes: 

10 Heel Crunches + 20 Second High Plank Hold

 

3 Sets:

45-60 Seconds Decline High Plank Hold 

*Into*

30 Seconds Max Plank Jumps  

 

*Rest 1 Minute Between Sets*

 

3 Sets:

45-60 Seconds Superman Hold

*Into*

30 Seconds Max Bicycle Kicks 

 

*Rest 1 Minute Between Sets*

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 20 Double Unders / 40 Single Unders 

Station 2: 10-12 Alternating DB Hang Snatches

Substitution For 20 Double Unders / 40 Single Unders:

20-30 Butterfly Sit Ups / 50 Quick Taps / 30-50 Jumping Jacks / 40-60 Mountain Climber Twists

Deadlift:

 

Thruster:

 

Heel Crunch:

 

High Plank Hold:

 

Decline Plank Hold:

 

Plank Jump:

 

Superman Hold:

 

Bicycle Kick:

 

Double Unders:

 

Single Unders:

 

Alternating DB Hang Snatch:

Every 2 Minutes For 8 Minutes (4 Sets):

6 1-1-2 DB Bench Press 

30 Second Weighted Wall Sit Hold

 

*Rest The Remainder Of The Time*

 

10 Rounds For Time (20 Minute Time Cap):

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

1-1-2 DB Bench Press:

 

Weighted Wall Sit Hold:

 

DB Deadlift:

 

DB Hang Power Clean:

 

DB Push Jerk:

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 10-12 Jumping Lunges 

Station 2: 10-12 Banded Good Mornings

 

Every 2 Minutes For 12 Minutes (6 Sets):

6 1-1-2 DB Bench Press 

30 Second Weighted Wall Sit Hold

 

*Rest The Remainder Of The Time*

 

*Rest 3 Minutes*

 

Every 2 Minutes For 12 Minutes (6 Sets):

6 Wide Grip Banded Strict Pull Ups 

30 Second Flutter Kicks

 

10 Rounds For Time (20 Minute Time Cap):

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

Substitution For 10-12 Jumping Lunges:

10-12 Reverse Lunges / 10-12 Split Lunges

 

Substitution For 6 Wide Grip Banded Pull Ups:

6 DB Lateral Raises / 6 Banded Lat Pulldowns

Jumping Lunge:

 

Banded Good Morning:

 

1-1-2 DB Bench Press:

 

Weighted Wall Sit Hold:

 

Wide Grip Banded Strict Pull Up:

 

Flutter Kick:

 

DB Deadlift:

 

DB Hang Power Clean:

 

DB Push Jerk:

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 10-12 Jumping Lunges 

Station 2: 10-12 Barbell Good Mornings

 

Every 2 Minutes For 12 Minutes (6 Sets):

6 1-1-2 DB Bench Press 

30 Second Weighted Wall Sit

 

*Rest The Remainder Of The Time*

 

*Rest 3 Minutes*

 

Every 2 Minutes For 12 Minutes (6 Sets):

6 Wide Grip Banded Strict Pull Ups 

30 Second Flutter Kicks

 

10 Rounds For Time (25 Minute Time Cap):

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Substitution For 10-12 Jumping Lunges:

10-12 Reverse Lunges / 10-12 Split Lunges

 

Substitution For 6 Wide Grip Banded Pull Ups:

6 DB Lateral Raises / 6 Banded Lat Pulldowns

Jumping Lunge:

 

Barbell Good Morning:

 

1-1-2 DB Bench Press:

 

Weighted Wall Sit Hold:

 

Wide Grip Banded Strict Pull Up:

 

Flutter Kick:

 

Deadlift:

 

Hang Power Clean:

 

Push Jerk: