As many sets as possible in 18 minutes

Sprint x 100 meters
Deadlift x 14 reps
Push press x 14 reps
Burpee x 7 reps

Rest 60 seconds between sets

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

 

4 sets

Russian twist x 40 reps
Rest 10 seconds

Plank jack x 40 reps
Rest 10 seconds

Flutter kick x 40 reps
Rest 30 seconds

 

Substitution for run sprint x 100 meters:
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps

3 sets
Back squat x 5 reps @ 75%

2 sets
Back squat x 3 reps @ 85%

1 set
Back squat x 5 reps @ 5 rep max

Rest 90 seconds between sets

 

As many sets as possible in 14 minutes

Sprint x 100 meters
DB hang power clean x 14 reps
Push press x 14 reps
Burpee x 7 reps

Rest 60 seconds between sets

Level 1: DB: 15lbs / BB: 55lbs
Level 2: DB: 20lbs / BB: 65lbs
Level 3: DB: 25lbs / BB: 75lbs

 

3 sets

Russian twist x 40 reps
Rest 10 seconds

Plank jack x 40 reps
Rest 10 seconds

Flutter kick x 40 reps
Rest 30 seconds

 

Substitution for back squat x 5 / 3 / 1 reps:
Rotate stations every minute for 15 minutes (5 sets)

Station 1
DB split lunge x 8-10 reps each side

Station 2
Jumping lunge x 20-30 reps

Station 3
Banded glute bridge x 30-45 seconds

Rest remaining time of each set

Substitution for run sprint x 100 meters:
Calorie on any machine sprint x 5-7 reps / double under x 20 reps or single under x 40 reps / butterfly sit up x 10 reps / high knee x 40 reps

4 sets
Snatch press x 3 reps + snatch push press x 2 reps @ 55-65%

3 sets
Snatch push press x 3 reps + snatch balance x 2 reps @ 65-75%

2 sets
Snatch push press x 1 rep + snatch balance x 1 rep + overhead squat x 1 rep @ 75-85%

Rest 90 seconds between sets

 

3 sets
Back squat x 5 reps @ 75%

2 sets
Back squat x 3 reps @ 85%

1 set
Back squat x 5 reps @ 5 rep max

Rest 90 seconds between sets

 

As many sets as possible in 14 minutes

Sprint x 100 meters
Hang power clean x 14 reps
Push press x 14 reps
Burpee x 7 reps

Rest 60 seconds between sets

Level 1: 65lbs
Level 2: 75lbs
Level 3: 85lbs

 

4 sets

Russian twist x 40 reps
Rest 10 seconds

Plank jack x 40 reps
Rest 10 seconds

Flutter kick x 40 reps
Rest 30 seconds

 

Substitution for sprint x 100 meters:
Calorie on any machine x 6-10 reps / deadlift x 14 reps / mountain climber x 50 reps / bicycle kick x 50 reps

5 sets

Power clean x 5 reps @ 65-75%

Rest 2 minutes between sets

 

6 sets

Back rack reverse lunge x 6 reps
DB bent over rows x 12 reps

Rest 2 minutes between sets

*Choose a heavy weight for your back rack reverse lunges

 

5 sets

Against a 90 second clock

Banded push up x 20 reps
Banded good morning x max reps in remaining time

Rest 60 seconds between sets

No modifications for today.

Every 5 minutes for 20 minutes (4 sets)

Run x 400 meters
Bent over row x 20 reps
Front squat x 10 reps

Rest remaining time of each set

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

 

3 sets

Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds

Rest 45-60 seconds between sets

 

Substitution for run x 400 meters:
Calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps

3 sets

Strict pull up x 10 reps
Banded pull apart x 20 reps
Chin over bar hold x 10-30 seconds

Rest as needed

 

Every 5 minutes for 20 minutes (4 sets)

Row x 500 meters
Bent over row x 20 reps
Front squat x 10 reps

Rest remaining time of each set

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

 

3 sets

Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds

Rest 45-60 seconds between sets

 

Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / push up x 10 reps / supine bent over row x 12 reps

Substitution for chin over bar hold x 10-30 seconds:
Half push up hold x 20-30 seconds / hollow hold or tuck hollow hold x 20-30 seconds / superman hold x 20-30 seconds

Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps

 

6 sets

(1 slow pull power clean + 1 hang clean + 1 push jerk) x 3 reps

Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5-6: 75-85%

Rest 60-90 seconds between sets

 

3 sets

Strict pull up x 10 reps
Banded pull apart x 20 reps
Chin over bar hold x 10-30 seconds

Rest as needed

 

Every 5 minutes for 20 minutes (4 sets)

Row x 500 meters
Shoulder to overhead x 20 reps
Front squat x 10 reps

Rest remaining time of each set

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

 

3 sets

Plank around the world x 20 reps
DB plank slide x 20 reps
Decline plank hold x 45-60 seconds

Rest 45-60 seconds between sets

 

Substitution for strict pull up x 10 reps:
DB bent over row x 12 reps / push up x 10 reps / supine bent over row x 12 reps

Substitution for chin over bar hold x 10-30 seconds:
Half push up hold x 20-30 seconds / hollow hold or tuck hollow hold x 20-30 seconds / superman hold x 20-30 seconds

Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee over bar x 10 reps / double under x 50 reps or single under x 100 reps / mountain climber twist x 50 reps

5 sets

Snatch press x 3 reps @60-70%
Overhead hold x 30-40 seconds

Rest 60 seconds between sets

 

4 sets

Hip thrust x 6 reps @ 70-80%
Hip thrust iso hold x 30-40 seconds

Rest 2 minutes between sets

 

3 sets

DB plank slide x 8 reps
DB reverse wrist curl x 8 reps
Rest 30 seconds

Cuban press x 8 reps
IYT x 8 reps
Rest 60 seconds

 

No modifications for today.

 

6 sets

Against a 90 second clock

Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Alternating DB snatch x max reps

Rest 2 minutes between sets

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

 

5 sets

Against a 2 minute clock

Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time

Rest 60 seconds between sets

 

Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps

Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps

Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold

 

Every 3 minutes for 15 minutes (5 sets)

Front squat x 8 reps @ 65%
Banded hamstring curl x 16 reps
Plank leg lift x 30 seconds

Rest remaining time of each set

 

5 sets

Against a 90 second clock

Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Alternating DB snatch x max reps

Rest 30 seconds between sets

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

5 sets

Against a 2 minute clock

Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time

Rest 60 seconds between sets

 

Substitution for front squat x 5 reps:
Goblet cossack squat x 12 reps / bulgarian split squat x 6 reps each side

Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps

Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps

Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold

6 sets

(1 slow pull power snatch + 1 hang snatch) x 3 reps

Set 1-2: 55-65%
Set 3-4: 65-75%
Set 5-6: 75-85%

Rest 60-90 seconds between sets

 

Every 3 minutes for 15 minutes (5 sets)

Front squat x 8 reps @ 65%
Banded hamstring curl x 16 reps
Plank leg lift x 30 seconds

Rest remaining time of each set

 

5 sets

Against a 90 second clock

Double under x 30 reps or single under x 60 reps
Hanging knee raise x 12-15 reps
Power snatch x max reps

Rest 30 seconds between sets

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

 

5 sets

Against a 2 minute clock

Plate overhead sit up x 20 reps
Hanging tuck hold in remaining time

Rest 60 seconds between sets

 

Substitution for double under x 30 reps or single under x 60 reps:
High knee x 60 reps / butt kicker x 60 reps / bicycle kick x 60 reps / quick tap x 60 reps

Substitution for hanging knee raise x 12-15 reps:
Tuck up x 12-15 reps / v up x 12-15 reps

Substitution for hanging tuck hold x max hold:
Tuck hollow hold or hollow hold x max hold

3 sets

(1 pause at knee snatch + 2 pause at knee hang snatch + 3 overhead squat) x 3 reps @ 65-75%

Rest 90 seconds between sets

 

3 sets

Overhead squat x 5 reps @ 65-75%
Rest 30 seconds

Overhead squat x 3 reps @ 75-85%
Rest 30 seconds

Overhead squat x 1 rep @ 85-95%
Rest 60 seconds

 

4 sets

Shoulder tap x 100 reps
Rest 30 seconds

Bicycle kick x 50 reps
Rest 30 seconds

Butterfly sit up x 25 reps
Rest 60 seconds

 

No modifications for today.

 

For time

Run x 800 meters
Deadlift x 50 reps
DB thruster x 40 reps

Rest 2 minutes

Run x 400 meters
Front rack lunge x 50 reps
Down up over bar x 40 reps

Time cap: 20 minutes

Level 1: BB: 65lbs / DB: 15lbs
Level 2: BB: 105lbs / DB: 25 lbs
Level 3: BB: 125lbs / DB: 35lbs

 

4 sets

Single arm DB overhead hold x 30 seconds each side
Rest 10 seconds

Single arm plank hold x 20-30 seconds each side
Rest 10 seconds

DB front rack hold x 20-30 seconds
Rest 30 seconds

 

Substitution for run x 400 / 800 meters:
Calorie on any machine x 20 / 40 reps / burpee x 30 / 60 reps / double under x 100 / 200 reps or single under x 200 / 300 reps / tuck up x 50 / 100 reps / push up x 50 / 100 reps

Every 30 seconds for 5 minutes (10 sets)

Deficit deadlift x 1 rep @ 55-65%

Every 30 seconds for 5 minutes (10 sets)

Bench press x 5 reps @ 50-55%

Rest remaining time of each set

 

For time

Bike x 60 calories
Deadlift x 50 reps
Wallball x 40 reps

Time cap: 15 minutes

Level 1: 65lbs
Level 2: 105lbs
Level 3: 125lbs

 

4 sets

Single arm KB overhead hold x 30 seconds each side
Rest 10 seconds

Single arm plank hold x 20-30 seconds each side
Rest 10 seconds

KB front rack hold x 20-30 seconds
Rest 30 seconds

 

Substitution for bike x 60 reps:
Calorie on any machine x 60 reps / run x 800 meters / burpee x 60 reps / double under x 200 reps or single under x 400 reps / tuck up x 100 reps / push up x 100 reps

4 sets
Power clean and jerk x 3 reps @ 75-85%

4 sets
Power clean and jerk x 1 rep @ 90-100+%

Rest 2 minutes between sets

 

Every 30 seconds for 5 minutes (10 sets)

Deficit deadlift x 1 rep @ 55-65%

Every 30 seconds for 5 minutes (10 sets)

Bench press x 5 reps @ 50-55%

Rest remaining time of each set

 

For time

Bike x 60 calories
Deadlift x 50 reps
Wallball x 40 reps

Time cap: 15 minutes

Level 1: 65lbs
Level 2: 105lbs
Level 3: 125lbs

 

4 sets

Single arm KB overhead hold x 30 seconds each side
Rest 10 seconds

Single arm plank hold x 20-30 seconds each side
Rest 10 seconds

KB front rack hold x 20-30 seconds
Rest 30 seconds

 

Substitution for bike x 60 reps:
Calorie on any machine x 60 reps / run x 800 meters / burpee x 60 reps / double under x 200 reps or single under x 400 reps / tuck up x 100 reps / push up x 100 reps

3 sets

DB hammer curl x 10 reps
Single leg romanian deadlift x 10 reps each side
Banded fire hydrant x 10 reps each side

Rest 60 seconds between sets

 

5 sets

Deadlift x 4 reps @ 75-85%

Rest 90 seconds between sets

Rest 2 minutes

1 set

Deadlift x max unbroken reps @ 65-75%

Cap at 20 reps

 

Rotate stations every minute for 12 minutes (4 sets)

Station 1
DB bent over YTA x 9-12 reps

Station 2
Goblet cossack squat x 6-9 reps each side

Station 3
Banded reverse hyper x 30-45 seconds

Air squat remaining time of each set

 

No modifications for today.

5 rounds for time

Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps

Time cap: 25 minutes

 

Every minute for 5 minutes (5 sets)

Banded good morning x 30-45 seconds

Every minute for 5 minutes (5 sets)

Arch to hollow roll x 15-30 seconds

Rest remaining time of each set

 

Substitution for DB box step up x 30 reps:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 20 reps / double under x 50 reps or single under x 100 reps / v up x 30 reps

Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds

Rotate stations every minute for 9 minutes (3 sets)

Station 1
DB death march x 12 reps

Station 2
Banded kickback x 12 reps each side

Station 3
DB skull crusher x 12 reps

Rest remaining time of each set

 

5 rounds for time

Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps

Time cap: 25 minutes

 

Every minute for 5 minutes (5 sets)

Banded good morning x 30-45 seconds

Every minute for 5 minutes (5 sets)

Handstand hold x 15-30 seconds

Rest remaining time of each set

 

Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 25 reps / double under x 80 reps or single under x 120 reps / v up x 50 reps

Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds

Substitution for handstand hold x 15-30 seconds:
Decline plank hold x 15-30 seconds / pike hold x 15-30 seconds / wall walk x 1-3 reps

 

4 sets

Against a 90 second clock

Run x 200 meters
Lunge to squat x max reps in remaining time

Rest 60 seconds between sets

Rotate stations every minute for 9 minutes (3 sets)

Station 1
DB death march x 12 reps

Station 2
Banded kickback x 12 reps each side

Station 3
DB skull crusher x 12 reps

Rest remaining time of each set

5 rounds for time

Push up x 20 reps
Row x 500 meters
Strict pull up x 10 reps

Time cap: 25 minutes

Every minute for 5 minutes (5 sets)

Banded good morning x 30-45 seconds

Every minute for 5 minutes (5 sets)

Handstand hold x 15-30 seconds

Rest remaining time of each set

Substitution for run x 200 meters:
Calorie on any machine x 8-10 reps / down up x 20 reps / double under x 50 reps or single under x 80 reps / push up x 20 reps / high knee x 50 reps

Substitution for row x 500 meters:
Run x 400 meters / calorie on any machine x 15-20 reps / burpee snatch x 25 reps / double under x 80 reps or single under x 120 reps / v up x 50 reps

Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 12 reps / half push up hold x 20-30 seconds

Substitution for handstand hold x 15-30 seconds:
Decline plank hold x 15-30 seconds / pike hold x 15-30 seconds / wall walk x 1-3 reps

4 sets

Bent over row x 20 reps
Rest 30 seconds

Bike x 20 calories
Rest 30 seconds

Plank to knee tap x 20 reps
Rest 60 seconds

3 sets

(1 back squat + 1 pause back squat @ 1 second) x 4 reps

Set 1: 70%
Set 2: 80%
Set 3: 90%

Rest 2 minutes between sets

 

 

 

No modifications for today.