5 sets

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds

5 sets

As many rounds as possible in 2 minutes

4 DB power clean and jerks
8 push ups

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

 

 

No modifications for today.

Every 3 minutes for 15 minutes (5 sets)

5 bench press @ 75% of 1 rep max bench press
10-20 banded hamstring curls

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

3 sets

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds

4 sets

As many rounds as possible in 2 minutes

4 DB power clean and jerks
8 push ups

Rest 60 seconds between sets

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

 

 

No modifications for today.

Every 2 minutes for 10 minutes (5 sets)

2 power cleans + 1 clean @ 60-70% of 1 rep max squat clean

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Every 3 minutes for 15 minutes (5 sets)

5 bench press @ 75% of 1 rep max bench press
10-20 banded hamstring curls

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

3 sets

10 banded side steps each side
Rest 15 seconds

10 DB plank slides each side
Rest 15 seconds

4 sets

As many rounds as possible in 2 minutes

4 power clean and jerks
8 push ups

Rest 60 seconds between sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

No modifications for today.

Every 2 minutes for 10 minutes (5 sets)

10 bench press @ 50% of 1 rep max bench press
10 banded KB swings

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

4 sets

12 back rack lunges
24 banded rows

Rest as needed between sets

Moderate weight for back rack lunges

Every 90 seconds for 6 minutes (4 sets)

12 DB chest flys
12 DB bench press

In remaining time
Max reps bench dips

Rest 60 seconds between sets

No modifications for today.

Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set

As many rounds as possible in 17 minutes

75 double unders or single unders
25 barbell thrusters
15 burpee over bar

Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

Complete

100 double or single unders

then,

3 rounds

10 jumping air squats
10 banded pull aparts

Complete 3 rounds then,

100 double or single unders

Every 2 minutes for 10 minutes (5 sets)

3 pause back squats @ 5 seconds pause

50-60% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set

As many rounds as possible in 17 minutes

75 double unders or single unders
25 barbell thrusters
15 burpee over bar

Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

3 sets

5 strict press + 3 push press + 1 push jerk @ 60-70% of 1 rep max strict press

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs

 

 

Every 2 minutes for 10 minutes (5 sets)

3 pause back squats @ 5 seconds pause

50-60% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 5 sets

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

 

 

Rotate stations every minute for 8 minutes (4 sets)

Station 1
12-16 DB lateral lunges

Station 2
30-45 seconds glute bridge walkout

Rest remaining time of each set

As many rounds as possible in 17 minutes

75 double unders or single unders
25 barbell thrusters
15 burpee over bar

Substitution for 75 double or single under:
75 quick tap
https://youtu.be/9LvOkFm-aDA

4 sets

8 deadlifts

Rest as needed between sets

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Based on 1 rep max deadlift

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs

Every 2 minutes for 12 minutes (6 sets)

3 push jerks + 2 split jerks

Rest remaining time of each set

Sets 1-3: 55-65%
Sets 4-6: 65-75%
Based on your 1 rep max push jerk

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 155lbs

3 sets

12 DB split lunges each side
12 pike push ups

Rest as needed between sets

No modifications for today.

5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds

3 rounds for time

500 meter row
21 double DB hang snatches
15 strict pull ups
9 DB deadlifts

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

Substitution for 500 meter row:
500 meter on any machine

400 meter run

27 down up
https://youtu.be/E-gzFtuecIs

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

Every minute on the minute for 10 minutes (10 sets)

2 deadlifts

Sets 1-3: 50-60%
Sets 4-7: 60-70%
Set 8: 75%
Set 9: 80%
Set 10: 85%
Based on your 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 10 sets

Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs

5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds

3 rounds for time

500 meter row
21 double DB hang snatches
15 strict pull ups
9 DB deadlifts

Time cap: 15 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

 

 

Substitution for 500 meter row:
500 meter on any machine

400 meter run

27 down up
https://youtu.be/E-gzFtuecIs

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

Every 2 minutes for 10 minutes (5 sets)

2 power snatches + 1 snatch @ 60-70% of 1 rep max squat snatch

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Every minute on the minute for 10 minutes (10 sets)

2 deadlifts

Sets 1-3: 50-60%
Sets 4-7: 60-70%
Set 8: 75%
Set 9: 80%
Set 10: 85%
Based on your 1 rep max deadlift

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below for all 10 sets

Level 1: 35lbs
Level 2: 125lbs
Level 3: 205lbs

5 sets

25 banded hollow hold lat pulldowns

Rest 30 seconds

3 rounds for time

500 meter row
21 hang power snatches
15 strict pull ups
9 deadlifts

Time cap: 15 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

 

 

 

Substitution for 500 meter row:
500 meter on any machine

400 meter run

27 down up
https://youtu.be/E-gzFtuecIs

Substitution for 15 strict pull up:
15 bent over row
https://youtu.be/lx-mvh10kNE

Rotate stations every minute for 12 minutes (4 sets)

Station 1
2 clean & jerks @ 65-75% of 1 rep max clean & jerk

Station 2
30-45 seconds banded straight arm lat pulldowns

Station 3
30-45 seconds V ups

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 105lbs
Level 3: 145lbs

5 sets

3 snatch balance @ 60-70% 0f 1 rep max squat snatch

Rest as needed between sets

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

 

Every 2 minutes for 10 minutes (5 sets)

25-50 butterfly sit ups

Rest remaining time of each set

No modifications for today.

2 rounds

5 DB deadlifts
5 DB strict press
5 DB hang snatches
5 DB front squats

Complete 2 rounds then,

2 minutes calorie bike or butterfly sit ups

Increase speed every 30 seconds

Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed

Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
6 hanging knee raises
4 DB shoulder to overhead

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q

50-100 handstand push up

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

8 back squat
https://youtu.be/HsnyHv61qMo

Substitution for 6 hanging knee raise:
6 tuck up
https://youtu.be/iT6izuDopbU

2 sets

60 seconds max calories bike
Rest 60 seconds

2 sets

60 seconds max reps push ups

Rest 60 seconds

2 sets

60 seconds max reps burpees

Rest 60 seconds

Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed

Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
6 hanging knee raises
4 DB shoulder to overhead

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Substitution for 60 seconds calorie bike:
60 seconds calorie on any machine

60 seconds sprints

60 seconds russian twist
https://youtu.be/MNYz1CiJA2g

Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q

50-100 handstand push up:

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

8 back squat
https://youtu.be/HsnyHv61qMo

Substitution for 6 hanging knee raise:
6 tuck up
https://youtu.be/iT6izuDopbU

Every minute for 5 minutes (5 sets)

2-3 snatches

Rest 1 minute

Every minutes for 5 minutes (5 sets)

2-3 clean & jerks

Rest remaining time of each set

Sets 1-2: 60-70% of 1 rep maxes
Sets 3-4: 65-75% of 1 rep maxes

Don’t know your 1 rep max? Choose a weight below for each movement

Level 1: 35lbs
Level 2: 105lbs
Level 3: 125lbs

2 sets

60 seconds max calories bike
Rest 60 seconds

2 sets

60 seconds max reps push ups

Rest 60 seconds

2 sets

60 seconds max reps burpees

Rest 60 seconds

Complete in any order

100 pike shoulder taps
50 DB strict press

Break up reps and rest as needed

Every 3 minutes for 15 minutes (5 sets)

8 calorie bike
6 hanging knee raises
4 shoulder to overhead

Rest remaining time of each set

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs

Substitution for 60 seconds calorie bike:
60 seconds calorie on any machine

60 seconds sprints

60 seconds russian twist
https://youtu.be/MNYz1CiJA2g

Substitution for 100 pike shoulder tap:
50-80 pike shoulder tap
https://youtu.be/4dY4AQjyz5Q

50-100 handstand push up:

Substitution for 8 calorie bike:
8 calorie on any machine

200 meter run

8 back squat
https://youtu.be/HsnyHv61qMo

Substitution for 6 hanging knee raise:
6 tuck up
https://youtu.be/iT6izuDopbU

5 sets

1 snatch high pull + 1 hang power snatch + 1 hang snatch

Rest as needed between sets

Sets 1-2: 55-65%
Sets 3-4: 65-75%
Set 5: 80%
Based on 1 rep max squat snatch

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 85lbs
Level 3: 115lbs

Every minute for 10 minutes (10 sets)

1 hang snatch high pull + 1 hang power snatch + 1 overhead squat

Rest remaining time of each set

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

4 sets

12 KB sumo deadlifts
10 KB sumo deadlift high pulls
8 down ups

Rest as needed between sets

No modifications for today.

Every 2 minutes for 8 minutes (4 sets)

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set

3 rounds for time

50 double unders or sinlge unders
30 alternating DB snatches
50 double unders or single unders
30 alternating DB clean & jerks
50 double unders or single unders
30 DB goblet squats

Time cap: 20 minutes

Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

Rotate stations every minute for 9 minutes (3 sets)

Station 1
6-9 double DB sumo squat romanian dealifts

Station 2
9-12 DB reverse lunges

Station 3
12-15 DB seated press

Rest remaining time of each set

Every 2 minutes for 8 minutes (4 sets)

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set

3 rounds for time

50 double unders or sinlge unders
30 alternating DB snatches
50 double unders or single unders
30 alternating DB clean & jerks
50 double unders or single unders
30 DB goblet squats

Time cap: 20 minutes

Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

2 sets

10-20 seconds superman hold
rest 15 seconds

20-30 seconds hollow hold
rest 15 seconds

30-40 seconds pike hold
rest 15 seconds

Rotate stations every minute for 9 minutes (3 sets)

Station 1
6-9 double DB sumo squat romanian dealifts

Station 2
9-12 DB reverse lunges

Station 3
12-15 DB seated press

Rest remaining time of each set

Every 2 minutes for 8 minutes (4 sets)

50-80 flutter kicks
10-30 V ups

Rest remaining time of each set

3 rounds for time

50 double unders or sinlge unders
30 alternating DB snatches
50 double unders or single unders
30 alternating DB clean & jerks
50 double unders or single unders
30 DB goblet squats

Time cap: 20 minutes

Substitution for 50 double or single under:
50 quick tap
https://youtu.be/9LvOkFm-aDA

50 russian twist
https://youtu.be/MNYz1CiJA2g

Every 3 minutes for 9 minutes (3 sets)

6 back squats @ 65-75% of 1 rep max back squat

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 95lbs
Level 3: 125lbs

4 sets

8 hip thrusts
10-20 seconds hip thrust iso hold

Rest as needed between sets

Moderate weight for hip thrusts

Rotate stations every minute for 12 minutes (4 sets)

Station 1
30-45 seconds banded rows

Station 2
12-15 DB death march

Station 3
30-45 seconds banded lat pulldowns

Rest remaining time of each set

 

No modifications for today.