2 rounds for time

Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps

Time cap: 18 minutes

 

 

10 sets

Against a 90 second clock

Donkey kick x 30 seconds each side
Plank hip tap x max reps

Rest 30 seconds between sets

 

 

Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps

Substitution for box step up x 40 reps:
Jumping air squat x 40 reps

Every 90 seconds for 18 minutes (12 sets)

Back squat x 5 reps

Sets 1-6: 55%
Sets 7-12: 65%

Rest remaining time of each set

 

 

For time

Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps

Time cap: 12 minutes

 

 

5 sets

Against a 90 second clock

Donkey kick x 30 seconds each side
Plank hip tap x max reps

Rest 30 seconds between sets

 

 

Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps

Substitution for box step up x 40 reps:
Jumping air squat x 40 reps

4 sets

Strict press x 5 reps @ 55-65%
Goblet cossack squat x 16 reps

Rest 90 seconds between sets

 

 

Every 90 seconds for 18 minutes (12 sets)

Back squat x 5 reps

Sets 1-6: 55%
Sets 7-12: 65%

Rest remaining time of each set

 

 

For time

Double under x 100 reps or single under x 200 reps
Plate russian twist x 80 reps
Down up x 60 reps
Box step up x 40 reps
High to low plank x 20 reps

Time cap: 12 minutes

 

 

5 sets

Against a 90 second clock

Donkey kick x 30 seconds each side
Plank hip tap x max reps

Rest 30 seconds between sets

 

 

Substitution for double under x 100 reps or single under x 200 reps:
Quick tap x 200 reps / mountain climber twist x 100-200 reps

Substitution for box step up x 40 reps:
Jumping air squat x 40 reps

2 sets

(4 high hang power snatch + 3 hang power snatch + 2 power snatch) x 3 reps @ 40-50%
Rest 2 minutes

(2 hang power snatch + 1 power snatch) x 3 reps @ 50-60%
Rest 2 minutes

Power snatch x 3 reps @ 60-70%
Rest 2 minutes

 

 

5 sets

Snatch balance x 3 reps @ 40-50%
Bar hang x 20-30 seconds

Rest 60 seconds between sets

 

 

Every 2 minutes for 10 minutes ( 5 sets)

Side tuck up x 10 reps each side
Butterfly sit up x 15-25 reps

Rest remaining time of each set

 

 

No modifications for today.

Every 5 minutes for 20 minutes (4 sets)

Mountain climber twist x 100 reps
Burpee x 20 reps
Deadlift x 30 reps

Rest remaining time of each set

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

 

 

4 sets

DB IYT x 8 reps
Rest 30 seconds

DB lateral raise hold x 30 seconds
Rest 30 seconds

 

 

No modifications for today.

Every 2 minutes for 10 minutes (5 sets)

Chin over bar hold x 10-15 seconds
DB wrist curl x 10-15 reps

Rest remaining time of each set

 

 

 

Every 5 minutes for 20 minutes (4 sets)

Bike x 10 reps
Burpee x 20 reps
Deadlift x 30 reps

Rest remaining time of each set

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

 

 

3 sets

DB IYT x 8 reps
Rest 30 seconds

DB lateral raise hold x 30 seconds
Rest 30 seconds

 

 

Substitution for chin over bar hold x 10-15 seconds:
Hollow hold x 15-30 seconds / flutter kick x 20-40 seconds

Substitution for bike x 10 reps:
Row x 250 meters / run x 200 meters / bicycle kick x 100 reps

5 sets

Snatch balance x 3 reps + overhead squat x 3 reps

Set 1-2: 40-50%
Set 3-4: 50-60%
Set 5: 65+%

Rest 2 minutes between sets

 

 

Every 2 minutes for 10 minutes (5 sets)

Chin over bar hold x 10-15 seconds
DB wrist curl x 10-15 reps

Rest remaining time of each set

 

 

Every 5 minutes for 20 minutes (4 sets)

Bike x 10 reps
Burpee x 20 reps
Deadlift x 30 reps

Rest remaining time of each set

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

 

 

 

3 sets

DB IYT x 8 reps
Rest 30 seconds

DB lateral raise hold x 30 seconds
Rest 30 seconds

 

 

Substitution for chin over bar hold x 10-15 seconds:
Hollow hold x 15-30 seconds / flutter kick x 20-40 seconds

Substitution for bike x 10 reps:
Row x 250 meters / run x 200 meters / bicycle kick x 100 reps

Every 3 minutes for 15 minutes (5 sets)

Push press x 5 reps
Push jerk x 3 reps

Rest remaining time of each set

Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60+%

 

 

5 sets

Back rack lunge x 12 reps

Light to moderate weight

Rest 2 minutes between sets

 

 

Accumulate for quality

Barbell overhead squat x 50 reps

 

 

No modifications for today.

As many rounds as possible in 20 minutes

DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Bicycle kick x 100 reps

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

 

 

Rotate stations every minute for 12 minutes (4 sets)

Station 1
Hollow hold banded lat pulldown x 20-30 reps

Station 2
Banded kickback x 10-15 reps each side

Station 3
Banded press x 20-30 reps

Rest remaining time of each set

 

 

Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps

5 sets

Alternating DB bench press x 10 reps
DB bench press x 5 reps

Rest 90 seconds between sets

 

 

As many rounds as possible in 20 minutes

DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Row x 20 calories

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

 

 

Rotate stations every minute for 9 minutes (3 sets)

Station 1
Hollow hold banded lat pulldown x 20-30 reps

Station 2
Banded kickback x 10-15 reps each side

Station 3
Banded press x 20-30 reps

Rest remaining time of each set

 

 

Substitution for strict pull up x 10 reps:
Bent over row or DB bent over row x 10 reps

5 sets

Deadlift x 3 reps + hang power clean x 3 reps + power clean x 3 reps

Set 1-2: 50-60%
Set 3-4: 55-65%
Set 5: 60-70%

Rest 2 minutes between sets

 

 

5 sets

Alternating DB bench press x 10 reps
DB bench press x 5 reps

Rest 90 seconds between sets

 

 

As many rounds as possible in 20 minutes

DB woman maker x 5 reps
Strict pull up x 10 reps
DB floor press x 15 reps
Row x 20 calories

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

 

 

Rotate stations every minute for 9 minutes (3 sets)

Station 1
Hollow hold banded lat pulldown x 20-30 reps

Station 2
Banded kickback x 10-15 reps each side

Station 3
Banded press x 20-30 reps

Rest remaining time of each set

2 sets

(4 high hang power clean + 3 hang power clean + 2 power clean) x 3 reps @ 40-50%
Rest 2 minutes

(2 hang power clean + 1 power clean) x 3 reps @ 50-60%
Rest 2 minutes

1 Power clean x 3 reps @ 60-70%
Rest 2 minutes

 

 

5 sets

Pause back squat x 3 reps @ 5 seconds pause in squat

Sets 1-2: 40-50%
Sets 3-4: 50-60%
Set 5: 60+%

Rest 2 minutes between sets

 

 

3 sets

Donkey kick x 60 seconds each side
Rest 30 seconds

Banded kickback x 60 seconds each side
Rest 60 seconds

 

 

No modifications for today.

For time

Alternating DB snatch x 50 reps
Run x 800 meters
DB box step over x 50 reps

Time cap: 16 minutes

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

 

 

8 sets

Banded hamstring curl x 60 seconds
Rest 30 seconds

Banded glute bridge x 60 seconds
Rest 30 seconds

 

 

Substitution for run x 800 meters:
Row x 800 meters / calorie on any machine x 20-40 reps / walking lunge x 100 reps / thruster x 50-80 reps

Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps

Every 4 minutes for 16 minutes (4 sets)

Good morning x 8 reps @ light to moderate weight
DB bent over seesaw row x 16 reps
DB bent over iso hold x 30 seconds

Rest remaining time of each set

 

 

For time

Bike x 50 reps
Run x 400 meters
DB box step over x 30 reps

Time cap: 10 minutes

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

 

 

5 sets

Banded hamstring curl x 60 seconds
Rest 30 seconds

Banded glute bridge x 60 seconds
Rest 30 seconds

 

 

Substitution for bike x 50 reps:
Row x 1000 meters / double under or single under x 100 reps + air squat x 50 reps

Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 100 reps / thruster x 50 reps

Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps

 

Every 3 minutes for 12 minutes (4 sets)

Thruster 12 reps
Push press x 8 reps
Burpee over bar x 4 reps

Rest remaining time of each set

 

 

Every 4 minutes for 16 minutes (4 sets)

Good morning x 8 reps @ light to moderate weight
DB bent over seesaw row x 16 reps
DB bent over iso hold x 30 seconds

Rest remaining time of each set

 

 

For time

Bike x 50 reps
Run x 400 meters
DB box step over x 30 reps

Time cap: 10 minutes

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

 

 

5 sets

Banded hamstring curl x 60 seconds
Rest 30 seconds

Banded glute bridge x 60 seconds
Rest 30 seconds

Substitution for bike x 50 reps:
Row x 1000 meters / double under or single under x 100 reps + air squat x 50 reps

Substitution for run x 400 meters:
Row x 400 meters / calorie on any machine x 15-20 reps / walking lunge x 100 reps / thruster x 50 reps

Substitution for DB box step over x 30 reps:
DB front squat x 30 reps / DB jumping squat x 30 reps / DB lunge x 30 reps

4 sets

Deadlift x 8 reps
Single arm DB bent over row x 8 reps each side

Sets 1-2: 40-50%
Sets 3-4: 50-60%

Rest 90 seconds between sets

 

 

Every minute for 10 minutes (10 sets)

Strict pull up x 2-5 reps

Rest remaining time of each set

 

 

2 sets

Russian twist x 100 reps
Flutter kick x 100 reps
Mountain climber x 100 reps

Rest 90 seconds between sets

 

 

No modifications for today.

For time

Plate ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps

Time cap: 20 minutes

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

 

 

3 sets

Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds

Rest 90 seconds between sets

 

 

No modifications for today.

Every 4 minutes for 12 minutes (3 sets)

Row x 250 meters
Plank to knee tap x 20 reps
Plate overhead lunge x 10 reps

Rest remaining time of each set

 

 

For time

Ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps

Time cap: 20 minutes

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

 

 

3 sets

Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds

Rest 90 seconds between sets

 

 

Substitution for row x 250 meters:
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps

Every minute for 9 minutes (9 sets)

Strict pull up x 2-5 reps

Rest remaining time of each set

 

 

Every 4 minutes for 12 minutes (3 sets)

Row x 250 meters
Plank to knee tap x 20 reps
Plate overhead lunge x 10 reps

Rest remaining time of each set

 

 

For time

Ground to overhead x 50 reps
Burpee over bar x 10 reps
Deadlift x 40 reps
Burpee over bar x 10 reps
Back squat x 30 reps
Burpee over bar x 10 reps
Front rack lunge x 20 reps
Burpee over bar x 10 reps

Time cap: 20 minutes

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

 

 

3 sets

Turkish get up x 3 reps left side
Plank hold x 20 seconds
Turkish get up x 3 reps right side
Hollow hold x 20 seconds

Rest 90 seconds between sets

 

 

Substitution for strict pull up x 2-5 reps:
Bent over row x 7 reps + bicep curl x 7 reps

Substitution for row x 250 meters:
Bike x 8-10 reps / run x 200 meters / double under or single under x 80 reps

3 sets

Front squat x 5 reps @ 50-60%
Rest 30 seconds

Double under x 30 reps or single under x 60 reps
Push up x 8 reps
Rest 2 minutes

 

 

Rotate stations every minute for 12 minutes (6 sets)

Station 1
Bench press x 5 reps + KB swing x 10 reps

Station 2
DB floor press x 10 reps + KB sumo deadlift high pull x 10 reps

Rest remaining time of each set

 

 

4 sets

Single arm plank hold x 10-20 seconds each side
Rest 15 seconds

DB IYT x 10 reps
Rest 15 seconds

Tuck hollow hold x 10-20 seconds
Rest 30 seconds

 

 

No modifications for today.