As many rounds as possible in 14 minutes

Run x 400 meters
Plate ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps

Rest 3 minutes

Accumulate for quality

Deadlift x 50 reps

Time cap: 3 minutes

Level 1: 35lbs
Level 2: 45lbs
Level 3: 55lbs

 

 

Every minute for 6 minutes (6 sets)

Shoulder tap x 20-40 seconds

Every minute for 6 minutes (6 sets)

Superman hold x 20-40 seconds

Rest remaining time of each set

 

 

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps

3 sets
Back squat x 5 reps @ 70%

3 sets
Back squat x 3 reps @ 80%

3 sets
Back squat x 1 rep @ 90%

Rest 90 seconds between sets

 

 

As many rounds as possible in 14 minutes

Row x 400 meters
Ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs

 

 

Every minute for 6 minutes (6 sets)

Shoulder tap x 20-40 seconds

Every minute for 6 minutes (6 sets)

Superman hold x 20-40 seconds

Rest remaining time of each set

 

 

Substitution for back squat x 5 / 3 / 1 reps:
Every 5 minutes for 15 minutes (3 sets)
Lunge to squat x 10 reps
Jumping air squat x 15 reps
DB split lunge x 10 reps each side
DB deadlift x 15 reps

Rest remaining time of each set

Substitution for row x 400 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps

2 sets
Snatch balance x 3 reps + overhead squat x 3 reps @ 55-65%

2 sets
Snatch balance x 2 reps + overhead squat x 2 reps @ 60-70%

2 sets
Snatch balance x 1 rep + overhead squat 1 rep @ 65-75%

Rest 60-90 seconds between sets

3 sets
Back squat x 5 reps @ 70%

3 sets
Back squat x 3 reps @ 80%

3 sets
Back squat x 1 rep @ 90%

Rest 90 seconds between sets

 

 

As many rounds as possible in 14 minutes

Row x 400 meters
Ground to overhead x 7 reps
Front squat x 7 reps
Bar facing burpee x 7 reps

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs

 

 

Every minute for 5 minutes (5 sets)

Shoulder tap x 20-40 seconds

Every minute for 5 minutes (5 sets)

Superman hold x 20-40 seconds

Rest remaining time of each set

 

 

Substitution for row x 400 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / mountain climber x 100 reps / plank to knee tap x 50 reps / down up x 30 reps

5 sets

Power clean x 5 reps @ 55-65%

Rest 90 seconds between sets

 

 

4 sets

Bench press x 3 reps
Bulgarian split squat x 8 reps each side

Set 1-3: 65-70%
Set 4-6: 70-75%
Set 7-8: 75-85%
Set 9-10: 85-95+%

Rest 90 seconds between sets

 

 

4 sets

DB tate press x 6 reps
Banded laying lat pulldown x 30 seconds
Rest 15 seconds

DB wrist curl x 6 reps
Banded row x 30 seconds
Rest 30 seconds

 

 

No modifications for today.

5 rounds for time

High knee x 50 reps
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps

Time cap: 20 minutes

 

 

4 sets

Mountain climber twist x 50 reps
Rest 10 seconds

Plank to knee tap x 40 reps
Rest 20 seconds

Half push up hold x 20-30 seconds
Rest 30 seconds

 

 

Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps

Rotate stations every minute for 9 minutes (3 sets)

Station 1
Banded supinated pull up x 8-10 reps

Station 2
DB lateral raise x 10 reps

Station 3
Side plank leg raise x 8-10 reps each side

Rest remaining time of each set

 

 

5 rounds for time

Bike x 10 calories
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps

Time cap: 20 minutes

 

 

4 sets

Mountain climber twist x 50 reps
Rest 10 seconds

Plank to knee tap x 40 reps
Rest 20 seconds

Half push up hold x 20-30 seconds
Rest 30 seconds

 

 

Substitution for banded supinated pull up x 8-10 reps:
Supine bent over row x 10-12 reps / DB supine bent over row x 10-12 reps / DB upright row x 10-12 reps / KB sumo deadlift high pull x 10-12 reps

Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / down up x 20 reps / barbell or DB thruster x 20 reps / double under x 50 reps or single under x 80 reps

Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps

4 sets
Pause at knee power clean x 3 reps + pause hang clean x 2 reps + push jerk x 1 rep @ 65-75%

4 sets
Slow pull power clean x 1 rep + pause hang clean x 1 rep + push jerk x 1 rep @ 70-80%

Rest 60-90 seconds between sets

 

 

Rotate stations every minute for 9 minutes (3 sets)

Station 1
Banded supinated pull up x 8-10 reps

Station 2
DB lateral raise x 10 reps

Station 3
Side plank leg raise x 8-10 reps each side

Rest remaining time of each set

 

 

5 rounds for time

Bike x 10 calories
Supinated pull up x 10 reps
Push up x 10 reps
Air squat x 10 reps
Butterfly sit up x 10 reps

Time cap: 20 minutes

 

 

3 sets

Mountain climber twist x 50 reps
Rest 10 seconds

Plank to knee tap x 40 reps
Rest 20 seconds

Half push up hold x 20-30 seconds
Rest 30 seconds

 

 

Substitution for banded supinated pull up x 8-10 reps:
Supine bent over row x 10-12 reps / DB supine bent over row x 10-12 reps / DB upright row x 10-12 reps / KB sumo deadlift high pull x 10-12 reps

Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / down up x 20 reps / barbell or DB thruster x 20 reps / double under x 50 reps or single under x 80 reps

Substitution for supinated pull up x 10 reps:
Jumping pull up x 20 reps / DB bent over row x 12 reps / ring row x 12 reps / DB seesaw bent over row x 12 reps

4 sets

Strict pull up x 60 seconds
Rest x 60 seconds

Bench dip x 8 reps
Rest 30 seconds

 

 

3 sets

Front squat x 5 rep @ 70-80%
Rest 60 seconds

Front squat x 3 rep @ 80-90%
Rest 60 seconds

Front squat x 1 rep @ 90-100+%
Rest 90 seconds

 

 

Accumulate for quality

Seated DB press x 50 reps

 

 

No modifications for today.

For time

Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps

Rest 60 seconds

DB box step over x 25 reps
DB bent over row x 25 reps
DB thruster x 25 reps

Time cap: 18 minutes

Level 1: 15lbs
Level 2: 20lbs
Level 3: 25lbs

 

 

5 sets

Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps

Rest 2 minutes between sets

 

 

Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps

Substitution for DB box step over x 25 reps:
DB box step up x 25 reps / box step up x 25 reps / reverse lunge x 25 reps / air squat x 25 reps

5 sets

Front squat x 5 reps @ 80%
Rest 30 seconds

Row x 6 calories
Rest 2 minutes

For time

Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps

Time cap: 10 minutes

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

5 sets

Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps

Rest as needed

 

 

Substitution for front squat x 5 reps:
DB front squat x 10-12 reps / jumping air squat x 20 reps

Substitution for row x 6 calories:
Sprint x 100 meters / flutter kick x 45 seconds / calorie on any machine x 6 reps / double under x 50 reps or single under x 100 reps / burpee x 12 reps

Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps

2 sets
Slow pull power snatch x 5 reps @ 60-70%

2 sets
Pause at the knee power snatch x 5 reps @ 65-75%

2 sets
Power snatch x 1 rep + hang snatch x 1 rep @ 70-80%

2 sets
Hang snatch x 3 reps @ 75-85%

Rest 60-90 seconds between sets

5 sets

Front squat x 5 reps @ 80%
Rest 30 seconds

Row x 6 calories
Rest 2 minutes

For time

Box jump x 50 reps
Alternating DB hang snatch x 50 reps
DB goblet squat x 50 reps

Time cap: 10 minutes

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

5 sets

Side tuck up x 20 reps each side
Crossbody v up x 20 reps
Plank jump x 20 reps

Rest as needed

Substitution for row x 6 calories:
Sprint x 100 meters / flutter kick x 45 seconds / calorie on any machine x 6 reps / double under x 50 reps or single under x 100 reps / burpee x 12 reps

Substitution for box jump x 50 reps:
Box step up x 50 reps / reverse lunge x 50 reps / lateral lunge x 50 reps / jumping air squat x 50 reps

3 sets

(1 pause at knee snatch + 2 pause at knee hang snatch + 3 overhead squat) x 3 reps @ 60-70%

Rest 90 seconds between sets

Rotate stations every minute for 15 minutes (3 sets)

Station 1
Snatch romanian deadlift x 3-6 reps

Station 2
Banded hollow hold lat pulldown x 30-45 seconds

Station 3
Banded hamstring curl x 30-45 seconds

Station 4
Tuck up x 30-45 seconds

Station 5
Banded kickback x 10-12 reps each side

Rest remaining time of each set

4 sets

Mountain climber twist x 100 reps
Rest 30 seconds

Russian twist x 50 reps
Rest 30 seconds

Atomic sit up x 25 reps
Rest 60 seconds

 

No modifications for today.

5 rounds for time

Run x 200 meters
Hanging knee raise x 4 reps
Deadlift x 4 reps

Rest 60 seconds

4 rounds for time

Run x 200 meters
Hanging knee raise x 8 reps
Deadlift x 8 reps

Rest 60 seconds

3 rounds for time

Run x 200 meters
Hanging knee raise x 12 reps
Deadlift x 12 reps

Time cap: 25 minutes

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs

3 sets

Against a 90 second clock

Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time

Rest 60 seconds between sets

Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / burpee over bar x 8 reps

Substitution for hanging knee raise x 4 / 8 / 12 reps:
Tuck up x 8 / 12 / 16 reps

4 sets

Push press x 15 reps
Rest 15 seconds

DB push up x 10 reps
Rest 15 seconds

Seated single arm DB press x 5 reps each side
Rest 30 seconds

3 rounds for time

Run x 400 meters
Hanging knee raise x 16 reps
Deadlift x 16 reps

Time cap: 15 minutes

Level 1: 65lbs
Level 2: 95lbs
Level 3: 125lbs

5 sets

Against a 90 second clock

Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time

Rest 60 seconds between sets

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 16 reps

Substitution for hanging knee raise x 16 reps:
Tuck up x 16 reps

Every 3 minutes for 15 minutes (5 sets)

Power clean x 3 reps @ 70-75%
Row x 10 calories

Rest remaining time of each set

 

 

4 sets

Push press x 15 reps
Rest 15 seconds

DB push up x 10 reps
Rest 15 seconds

Seated single arm DB press x 5 reps each side
Rest 30 seconds

3 rounds for time

Run x 400 meters
Hanging knee raise x 16 reps
Deadlift x 16 reps

Time cap: 15 minutes

Level 1: 65lbs
Level 2: 95lbs
Level 3: 125lbs

5 sets

Against a 90 second clock

Single leg box squat x 16 reps
Banded pull apart x 8 reps
High to low plank x max reps in remaining time

Rest 60 seconds between sets

Substitution for row x 10 reps:
Run x 200 meters / calorie on any machine x 10 reps / double under x 40 reps or single under x 80 reps / push up x 10 reps

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 16 reps

Substitution for hanging knee raise x 16 reps:
Tuck up x 16 reps

2 sets

High box jump x 3 reps
Rest 15 seconds

DB tricep extension x 10 reps
Rest 15 seconds

Banded press x 15 reps
Rest 30 seconds

4 sets

Deadlift x 5 reps @ 70-80%
Rest 30 seconds

Deadlift x 3 reps @ 80-90%
Rest 30 seconds

Deadlift x 1 rep @ 90-100+%
Rest 60 seconds

Accumulate for quality

Plate overhead sit up x 100 reps

No modifications for today.

For time

21-15-9 reps

Alternating DB snatch
Burpee

Rest 2 minutes

15-12-9 reps

Front rack lunge
Burpee

Rest 2 minutes

12-9-6 reps

Thruster
Burpee

Time cap: 25 minutes

Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 20lbs / BB: 45lbs
Level 3: DB: 25lbs / BB: 55lbs

2 sets

DB bent over lateral raise x 12 reps
Rest 30 seconds

DB romanian deadlift x 12 reps
Rest 30 seconds

Banded glute bridge x 45 seconds
Rest 45 seconds

No modifications for today.

Every minute for 4 minutes (4 sets)

DB split lunge x 6 reps each side

Every minute for 4 minutes (4 sets)

DB tricep extension x 12 reps

Rest remaining time of each set

For time

21-15-9 reps

Sumo deadlift high pull
Calorie bike

Rest 2 minutes

15-12-9 reps

Front rack lunge
Calorie bike

Rest 2 minutes

12-9-6 reps

Burpee over bar
Calorie bike

Time cap: 25 minutes

Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs

2 sets

DB bent over lateral raise x 12 reps
Rest 30 seconds

DB romanian deadlift x 12 reps
Rest 30 seconds

Banded glute bridge x 45 seconds
Rest 45 seconds

Substitution for bike x 21-15-9 reps:
Calorie on any machine / run x 400 / 200 / 100 meters / double under x 50 / 40 / 30 reps or single under x 80 / 70 / 60 reps / down up / v up

Substitution for bike x 15-12-9 reps:
Calorie on any machine / run x 300 / 200 / 100 meters / double under x 40 / 30 / 20 reps or single under x 70 / 60 / 50 reps / down up / v up

Substitution for bike x 12-9-6 reps:
Calorie on any machine / run x 200 / 100 / 50 meters / double under x 30 / 20 / 10 reps or single under x 60 / 50 / 40 reps / down up / v up

4 sets

Bike x 10 reps
Rest 30 seconds

DB push press x 10 reps
Rest 20 seconds

Alternating lateral lunge x 10 reps
Rest 10 seconds

Every minute for 5 minutes (5 sets)

DB split lunge x 6 reps each side

Every minute for 5 minutes (5 sets)

DB tricep extension x 12 reps

Rest remaining time of each set

For time

21-15-9 reps

Power snatch
Calorie bike

Rest 2 minutes

15-12-9 reps

Front rack lunge
Calorie bike

Rest 2 minutes

12-9-6 reps

Burpee over bar
Calorie bike

Time cap: 25 minutes

Level 1: 55lbs
Level 2: 65lbs
Level 3: 75lbs

3 sets

DB bent over lateral raise x 12 reps
Rest 30 seconds

DB romanian deadlift x 12 reps
Rest 30 seconds

Banded glute bridge x 45 seconds
Rest 45 seconds

Substitution for bike x 10 reps:
Calorie on any machine x 10 reps / run x 200 meters / banded face pull x 50 reps / KB swing x 15 reps

Substitution for bike x 21-15-9 reps:
Calorie on any machine / run x 400 / 200 / 100 meters / double under x 50 / 40 / 30 reps or single under x 80 / 70 / 60 reps / down up / v up

Substitution for bike x 15-12-9 reps:
Calorie on any machine / run x 300 / 200 / 100 meters / double under x 40 / 30 / 20 reps or single under x 70 / 60 / 50 reps / down up / v up

Substitution for bike x 12-9-6 reps:
Calorie on any machine / run x 200 / 100 / 50 meters / double under x 30 / 20 / 10 reps or single under x 60 / 50 / 40 reps / down up / v up

Rotate stations every minute for 15 minutes (3 sets)

Station 1
Row x 14-18 calories

Station 2
KB front rack hold x 30-45 seconds

Station 3
Burpee x 10 -15 reps

Station 4
KB swing x 10 -15 reps

Station 5
Flutter kick x 30-45 seconds

Rest remaining time of each set

4 sets

Back squat x 6 reps @ 60-70%
Rest 60 seconds

Back squat x 4 reps @ 70-80%
Rest 60 seconds

Back squat x 2 reps @ 80-90%
Rest 2 minutes

 

 

 

No modifications for today.