Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds

Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups

Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold

-
30 - 20 - 10
(20 Minute Time Cap)

Double Unders / Single Unders
DB Power Clean And Jerks
Burpees

Substitution For 30-20-10 Double Unders / Single Unders:
30-20-10 Reps Of: Spider Climbers / Plank Jumps / High Knees +Butt Kickers

Every 2 Minutes For 6 Minutes (3 Sets):
4 Back Squats
70-80% Of 1rm Back Squat

Every 2 Minutes For 6 Minutes (3 Sets):
24 Plate Overhead Sit Ups + 20-30 Second Flutter Kicks

-
30 - 20 - 10
(20 Minute Time Cap)

Double Unders / Single Unders
DB Power Clean And Jerks
Burpees

-
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds

Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups

Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold

Substitution For 4 Back Squats:
8 DB Front Squats + 30 Seconds Jumping Air Squats

Substitution For 30-20-10 Double Unders / Single Unders:
30-20-10 Reps Of: Spider Climbers / Plank Jumps / High Knees +Butt Kickers

Every 2 Minutes For 6 Minutes (3 Sets):
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch

Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Snatch
70+% Of 1rm Snatch

-
Every 2 Minutes For 6 Minutes (3 Sets):
4 Back Squats
70-80% Of 1rm Back Squat

Every 2 Minutes For 6 Minutes (3 Sets):
24 Plate Overhead Sit Ups + 20-30 Second Flutter Kicks

-
30 - 20 - 10
(20 Minute Time Cap)

Double Unders / Single Unders
Power Clean And Jerks
Burpees

-
Every Minute For 3 Minutes (3 Sets):
20-30 Seconds Plank Around The Worlds

Every Minute For 3 Minutes (3 Sets):
20 Alternating Tuck Ups

Every Minute For 3 Minutes (3 Sets):
20-30 Seconds High Plank Hold

Substitution For 30-20-10 Double Unders / Single Unders:
30-20-10 Reps Of: Spider Climbers / Plank Jumps / High Knees +Butt Kickers

5 Sets:
Pause At The Knee Power Snatch +
Pause Below The Knee Power Snatch

*Rest 60-90 Seconds Between Sets*

Set 1 - 2: 60-70% Of 1rm Squat Snatch
Set 3 - 5: 65-75% Of 1rm Squat Snatch

-
Every 2 Minutes For 4 Minutes (2 Sets):
3 Pause Overhead Squat (3 Second Pause At Bottom)

Every 2 Minutes For 4 Minutes (2 Sets):
3 Snatch Balance
65-75% Of 1rm Squat Snatch

-
2 Sets:
5 Single Arm DB Tate Press (Each Side)
30 Seconds Side To Side Crunch

*Rest As Needed*

2 Sets:
10 DB Skull Crushers
30 Seconds Handstand Hold

As Many Rounds As Possible In 6 Minutes:

6 Calorie Bike
4 Strict Pull Ups
2 DB Man Makers

*Rest 2 Minutes*

As Many Rounds As Possible In 6 Minutes:

2 Down Up Devils Press
4 Hanging Knee Raises
6 Calorie Bike

-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Push Ups
20 Seconds Weighted Wall Sit Hold

Substitution For 6 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 20 Mountain Climbers

Substitution For 4 Strict Pull Ups:
8 DB Bent Over Rows / 8 DB Upright Rows / 8 DB Renegade Rows

Substitution For 4 Hanging Knee Raises:
4 Toes To Bar / 4 Straight Leg Raises / 8 Tuck Ups / 8 V Ups

Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-50 Seconds Bar Hang
Station 2: 6 Banded Wide Grip Pull Ups
Station 3: 30-50 Seconds Handstand Hold
Station 4: 6 Scapular Pull Ups

-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Push Ups
20 Seconds Weighted Wall Sit Hold

-
As Many Rounds As Possible In 6 Minutes:
6 Calorie Bike
4 Strict Pull Ups
2 DB Man Makers

*Rest 2 Minutes*

As Many Rounds As Possible In 6 Minutes:
2 Down Up Devils Press
4 Hanging Knee Raises
6 Calorie Bike

Substitution For 30-50 Seconds Bar Hang:
30-50 Seconds DB Upright Row Hold / 30-50 Seconds Half Push Up Hold / 30-50 Seconds Hollow Hold

Substitution For 6 Banded Wide Grip Pull Ups:
6 Banded Pull Ups / 6 DB Lateral Raises / 12 DB Bent Over Rows

Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Decline Plank Hold / 30-50 Seconds Pike Hold

Substitution For 6 Scapular Pull Ups:
6 Active Hollow Hold / 12 Standing Active Shoulder Shrugs / 12 Banded Hollow Lat Pull Downs

Substitution For 6 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 20 Mountain Climbers

Substitution For 4 Strict Pull Ups:
8 DB Bent Over Rows / 8 DB Upright Rows / 8 DB Renegade Rows

Substitution For 4 Hanging Knee Raises:
4 Toes To Bar / 4 Straight Leg Raises / 8 Tuck Ups / 8 V Ups

Every 90 Seconds For 9 Minutes (6 Sets):
3 Push Jerk + 3 Split Jerk
70-75% Of 1rm Push Jerk

Every Minute For 3 Minutes (3 Sets):
10-20 Seconds Snatch Grip Overhead Hold
60-70% Of 1rm Overhead Squat

-
Rotate Stations Every Minute For 12 Minutes (3 Sets):
Station 1: 30-50 Seconds Bar Hang
Station 2: 6 Banded Wide Grip Pull Ups
Station 3: 30-50 Seconds Handstand Hold
Station 4: 6 Scapular Pull Ups

-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Banded Push Ups
20 Seconds Weighted Wall Sit Hold

-
As Many Rounds As Possible In 6 Minutes:
6 Calorie Bike
4 Strict Pull Ups
2 DB Man Makers

*Rest 2 Minutes*

As Many Rounds As Possible In 6 Minutes:
2 Down Up Devils Press
4 Hanging Knee Raises
6 Calorie Bike

Substitution For 30-50 Seconds Bar Hang:
30-50 Seconds DB Upright Row Hold / 30-50 Seconds Half Push Up Hold / 30-50 Seconds Hollow Hold

Substitution For 6 Banded Wide Grip Pull Ups:
6 Banded Pull Ups / 6 DB Lateral Raises / 12 DB Bent Over Rows

Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Decline Plank Hold / 30-50 Seconds Pike Hold

Substitution For 6 Scapular Pull Ups:
6 Active Hollow Hold / 12 Standing Active Shoulder Shrugs / 12 Banded Hollow Lat Pull Downs

Substitution For 6 Calorie Bike:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 20 Mountain Climbers

Substitution For 4 Strict Pull Ups:
8 DB Bent Over Rows / 8 DB Upright Rows / 8 DB Renegade Rows

Substitution For 4 Hanging Knee Raises:
4 Toes To Bar / 4 Straight Leg Raises / 8 Tuck Ups / 8 V Ups

5 Sets:
Pause At The Knee Power Clean +
Pause Below The Knee Power Clean

*Rest 60-90 Seconds Between Sets*

Set 1 - 2: 65% Of 1rm Squat Clean
Set 3 - 5: 70-75% Of 1rm Squat Clean

-
Every 2 Minutes For 10 Minutes (5 Sets):
5 Seconds Jerk Dip Hold + Split Jerk

75-80% Of 1rm Push Press

-
3 Sets:
5 Single Arm Bent Over Rows (Each Side)
8 DB Single Leg Assisted Romanian Deadlifts (Each Side)

*Rest As Needed*

3 Sets:
10 Banded Good Mornings
10 Banded Rows

*Rest As Needed*

3 Sets:
10 Banded Frog Pumps
10 Banded Face Pulls

-
6 Rounds For Time:
(20 Minute Time Cap)

12 DB Power Cleans
12 DB Push Press
24 Butterfly Sit Ups

Text

Every Minute For 5 Minutes (5 Sets):
3 Front Squats
60-70% Of 1rm Front Squat

*Rest 2 Minutes*

Every Minute For 5 Minutes (5 Sets):
5 Pop Squats + 10-15 Second Side Plank (Each Side)

-
6 Rounds For Time:
(20 Minute Time Cap)

12 DB Power Cleans
12 DB Push Press
24 Butterfly Sit Ups

-
3 Sets:
10 Banded Good Mornings
10 Banded Rows

*Rest As Needed*

3 Sets:
10 Banded Frog Pumps
10 Banded Face Pulls

Substitution For 3 Front Squats:
6 Goblet Squats / 6 DB Front Squats

Every 2 Minutes For 6 Minutes (3 Sets):
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
65+% Of 1rm Power Clean

Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Cleans
70-75% Of 1rm Power Clean

-
Every Minute For 5 Minutes (5 Sets):
3 Front Squats
60-70% Of 1rm Front Squat

*Rest 2 Minutes*

Every Minute For 5 Minutes (5 Sets):
5 Pop Squats + 10-15 Second Side Plank (Each Side)

-
6 Rounds For Time:
(20 Minute Time Cap)

12 Power Cleans
12 Push Press
24 Butterfly Sit Ups

-
3 Sets:
10 Banded Good Mornings
10 Banded Rows

*Rest As Needed*

3 Sets:
10 Banded Frog Pumps
10 Banded Face Pulls

Every 3 Minutes For 12 Minutes (4 Sets):
5 Tempo Back Squats (3 Second Descent)
60-70% Of 1rm Back Squat

-
Every 2 Minutes For 10 Minutes (5 Sets):
5 Tempo Front Squats (2 Second Descent)
60-70% Of 1rm Front Squat

-
3 Sets:
10 DB Plank Slides
10 Supine Rows
30 Seconds Seated L Sit Hold

*Rest As Needed*

Buy In:
15 Box Jump Overs

3 Sets:
10 DB Renegade Rows
10 DB Deadlifts
10 DB Strict Press

Buy Out:
15 Box Jump Overs

-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 150m Row
Station 2: 20 Weighted Russian Twists
Station 3: 10 Seated DB Strict Press

Substitution For 15 Box Jump Overs:
30 Jumping Air Squats / 30 Floor Touch To Jumps / 30 Goblet Squats

Substitution For 150m Row:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 30 Seconds Banded Monster Walks

2 Sets:
10 KB Swings
5 DB Arnold Press

*Rest As Needed*

2 Sets:
10 KB Sumo Deadlift High Pulls
5 DB Hammer Curls

-
Buy In:
15 Box Jump Overs

3 Sets:
10 DB Renegade Rows
10 DB Deadlifts
10 DB Strict Press

Buy Out:
15 Box Jump Overs

-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 150m Row
Station 2: 20 Weighted Russian Twists
Station 3: 10 Seated DB Strict Press

Substitution For 15 Box Jump Overs:
30 Jumping Air Squats / 30 Floor Touch To Jumps / 30 Goblet Squats

Substitution For 150m Row:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 30 Seconds Banded Monster Walks

Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
60% Of 1rm Deadlift

Every Minute For 3 Minutes (3 Sets):
6 DB Split Lunges (Each Side)

-
2 Sets:
10 KB Swings
5 DB Arnold Press

*Rest As Needed*

2 Sets:
10 KB Sumo Deadlift High Pulls
5 DB Hammer Curls

-
Buy In:
15 Box Jump Overs

3 Sets:
10 DB Renegade Rows
10 DB Deadlifts
10 DB Strict Press

Buy Out:
15 Box Jump Overs

-

Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 150m Row
Station 2: 20 Weighted Russian Twists
Station 3: 10 Seated DB Strict Press

Substitution For 15 Box Jump Overs:
30 Jumping Air Squats / 30 Floor Touch To Jumps / 30 Goblet Squats

Substitution For 150m Row:
6-8 Calorie On Any Machine / 200m Run / 8 Burpees / 30 Seconds Banded Monster Walks

Every 2 Minutes For 16 Minutes (8 Sets):
2 Pause Squat Snatch (3 Second Pause In Catch)
Set 1 - 4: 70% Of 1rm Squat Snatch
Set 5 - 8: 75% Of 1rm Squat Snatch

-
Every 2 Minutes For 12 Minutes (6 Sets):
2 Squat Cleans + 1 Split Jerk
Set 1 - 3: 70% Of 1rm Squat Clean And Jerk
Set 4 - 6: 75% Of 1rm Squat Clean And Jerk

-
3 Sets:
6 DB Sumo Squat Romanian Deadlifts

*Rest 45-60 Seconds Between Sets*

Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 20-30 Seconds Banded Clamshells (Each Side)
Station 2: 30-50 Seconds Side To Side Crunch
Station 3: 20-30 Seconds Banded Pull Aparts

-
21 - 15 - 9
(12 Minute Time Cap)
Double DB Snatch
Push Ups

*Rest 2 Minutes*

For Time: (12 Minute Time Cap)
150 Double Unders / Single Unders
30 DB Power Cleans
15 Strict Pull Ups

Substitution For 150 Double Unders / Single Unders:
150 Quick Taps / 150 High Knees / 50 Down Ups / 150 Bicycle Kicks

Substitution For 15 Strict Pull Ups:
15 Banded Pull Ups / 15 DB Bent Over Rows / 15 DB Upright Rows

Rotate Stations Every Minute for 4 Minutes (2 Sets):
Station 1: 30-50 Second Mountain Climber Twists
Station 2: 12 DB Side Bends (Each Side)

Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station1 : 30-50 Second Plank Jumps
Station 2: 12 DB Renegade Rows

Rotate Stations Every Minute For 4 Minutes (2 Sets):
Station 1: 30-50 Second High Knees
Station 2: 12 DB Plank Slides

-

Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 20-30 Seconds Banded Side Steps (Each Side)
Station 2: 30-50 Seconds High To Low Planks
Station 3: 20-30 Seconds Banded Psoas March

Rotate Stations Every Minute For 6 Minutes (2 Sets):
Station 1: 20-30 Seconds Banded Clamshells (Each Side)
Station 2: 30-50 Seconds Side To Side Crunch
Station 3: 20-30 Seconds Banded Pull Aparts

-

21 - 15 - 9
(15 Minute Time Cap)

Double DB Snatch
Push Ups

*Rest 2 Minutes*

For Time: (15 Minute Time Cap)

150 Double Unders / Single Unders
30 DB Power Cleans
15 Strict Pull Ups

-

Substitution For 150 Double Unders / Single Unders:
150 Quick Taps / 150 High Knees / 50 Down Ups / 150 Bicycle Kicks

Substitution For 15 Strict Pull Ups:
15 Banded Pull Ups / 15 DB Bent Over Rows / 15 DB Upright Rows

Rotate Stations Every Minute for 6 Minutes (3 Sets):
Station 1: 30-50 Second Mountain Climber Twists
Station 2: 12 DB Side Bends (Each Side)

Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station1 : 30-50 Second Plank Jumps
Station 2: 12 DB Renegade Rows

Rotate Stations Every Minute For 6 Minutes (3 Sets):
Station 1: 30-50 Second High Knees
Station 2: 12 DB Plank Slides

-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Side Steps (Each Side)
Station 2: 30-50 Seconds High To Low Planks
Station 3: 20-30 Seconds Banded Psoas March

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 20-30 Seconds Banded Clamshells (Each Side)
Station 2: 30-50 Seconds Side To Side Crunch
Station 3: 20-30 Seconds Banded Pull Aparts

-
21 - 15 - 9
(15 Minute Time Cap)
Squat Snatch
Push Ups

*Rest 2 Minutes*

For Time: (15 Minute Time Cap)
150 Double Unders / Single Unders
30 Power Cleans
15 Strict Pull Ups

Substitution For 21-15-9 Squat Snatch: 21-15-9 Reps Of: Power Snatch

Substitution For 150 Double Unders / Single Unders:
150 Quick Taps / 150 High Knees / 50 Down Ups / 150 Bicycle Kicks

Substitution For 15 Strict Pull Ups:
15 Banded Pull Ups / 15 DB Bent Over Rows / 15 DB Upright Rows

Every 3 Minutes For 9 Minutes (3 Sets):
3 Back Squats (10 Seconds Pause At Bottom)
55-65% Of 1rm Back Squat

Every 3 Minutes For 9 Minutes (3 Sets):
3 Front Squats (5 Seconds Pause At Bottom)
55-65% Of 1rm Front Squat

-
5 Sets:
10 Snow Angels
10 DB Lateral Raises
10 Banded Hip Thrusts

*Rest As Needed*