5 rounds for time

Walking lunge x 50 reps
Box jump x 7 reps
Alternating DB snatch x 9 reps
Burpee over DB x 12 reps

Time cap: 18 minutes

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

4 sets

Banded deadbug x 60 seconds
Rest 30 seconds

4 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets

Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps

Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side

Rest remaining time of each set

5 rounds for time

Row x 250 meters
Box jump x 7 reps
Plate ground to overhead x 9 reps

Time cap: 12 minutes

2 sets

Banded deadbug x 60 seconds
Rest 30 seconds

2 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets

Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps

Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps

5 sets

Strict press x 2 reps @ 80-90%
DB lateral lunge x 16 reps

Rest 2 minutes between sets

Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side

Rest remaining time of each set

 

5 rounds for time

Row x 250 meters
Box jump x 7 reps
Ground to overhead x 9 reps

Time cap: 12 minutes

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

2 sets

Banded deadbug x 60 seconds
Rest 30 seconds

2 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets

Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps

Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps

5 sets

Snatch deadlift x 1 rep + hang power snatch x 1 rep + hang snatch x 1 rep

Set 1-2: 60-70%
Set 3-4: 70-80%
Set 5: 80+%

Rest 2 minutes between sets

Every 90 seconds for 9 minutes (6 sets)

Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds

Rest remaining time of each set

Every 10 minutes for 20 minutes (2 sets)

Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps

Rest remaining time of each set

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

Rotate stations every minute for 8 minutes (4 sets)

Station 1
Flutter kick x 30-40 seconds

Station 2
Seated L sit hold x 30-40 seconds

Rest remaining time of each set

Substitution for supinated bar hang x 20-40 seconds:
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds

Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps

Every 30 seconds for 10 minutes (20 sets)

Banded deadlift x 1 rep @ 60%

Rest remaining time of each set

 

3 sets

Tempo bulgarian split squats x 8 reps each side @ 3 seconds descent

Light to moderate weight

Rest 90 seconds between sets

4 sets

Hollow rock x 20-30 seconds
Tuck up x 20-30 reps
Flutter kick x 20-30 seconds

Rest 60 seconds between sets

No modifications for today.

As many rounds as possible in 20 minutes

Double under or single under x 80 reps
Thruster x 30 reps
DB box step over x 30 reps

Level 1: BB: 35lbs / DB: 15lbs
Level 2: BB: 55lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs

3 sets

DB bent over YTA x 8 reps
Rest 15 seconds

DB snow angel x 8 reps
Rest 15 seconds

DB bicep curl x 8 reps
Rest 30 seconds

Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side

Every 2 minutes for 12 minutes (6 sets)

Bench press x 4 reps
Goblet cossack squat x 12 reps

Rest remaining time of each set

As many rounds as possible in 20 minutes

Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps

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

3 sets

DB bent over YTA x 8 reps
Rest 15 seconds

DB snow angel x 8 reps
Rest 15 seconds

DB bicep curl x 8 reps
Rest 30 seconds

Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

Substitution for wallball x 30 reps:
DB thruster x 30 reps

Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side

Every 3 minutes for 15 minutes (5 sets)

Front squat x 5 reps @55-65%
Double under or single under x 60 seconds
V up x 5 reps

Rest remaining time of each set

Every 2 minutes for 12 minutes (6 sets)

Bench press x 4 reps
Goblet cossack squat x 12 reps

Rest remaining time of each set

As many rounds as possible in 20 minutes

Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps

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

3 sets

DB bent over YTA x 8 reps
Rest 15 seconds

DB snow angel x 8 reps
Rest 15 seconds

DB bicep curl x 8 reps
Rest 30 seconds

 

 

 

Substitution for double under or single under x 60 seconds:
Mountain climber x 60 seconds / bicycle kick x 60 seconds

Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

Substitution for wallball x 30 reps:
DB thruster x 30 reps

Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side

5 sets

Pause split jerk x 3 reps (Pause in catch @ 2 seconds)

Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%

Rest 2 minutes between sets

Every 3 minutes for 9 minutes (3 sets)

Back squat x 10 reps

Sets 1: 55%
Set 2: 60%
Set 3: 65+%

Rest remaining time of each set

2 sets

Cuban press x 10 reps
DB lateral raise x 10 reps
DB lateral raise hold x 10 seconds
DB front raise x 10 reps
DB front raise hold x 10 seconds

Rest 60 seconds between sets

No modifications for today.

NYE workout

3 rounds for time

Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
Front squat x 2 reps
Bear complex x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs

 

Every 3 minutes for 9 minutes (3 sets)

DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set

Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

2 sets

Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps

Rest 90 seconds between sets

 

NYE workout

3 rounds for time

Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs

Every 3 minutes for 9 minutes (3 sets)

DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set

Substitution for concept 2 hamstring curl x 10 reps:
Glute bridge walkout x 10 reps

Substitution for overhead squat x 3 reps:
Burpee x 3 reps

Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

Every 2 minutes for 10 minutes (5 sets)

Bear complex x 1 rep

Rest remaining time of each set

Moderate to heavy weight

2 sets

Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps

Rest 90 seconds between sets

NYE workout

3 rounds for time

Back squat x 10 reps
Power clean x 9 reps
Shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Hang power snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

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

Every 3 minutes for 9 minutes (3 sets)

DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set

Substitution for concept 2 hamstring curl x 10 reps:
Glute bridge walkout x 10 reps

Substitution for overhead squat x 3 reps:
Burpee x 3 reps

Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

Every 3 minutes for 15 minutes (5 sets)

Power clean x 1 rep + hang clean x 1 rep

Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%

Rest remaining time of each set

3 sets

Strict press x 5 reps

Set 1: 55+%
Set 2: 65+%
Set 3: 70+%

Rest 2 minutes between sets

Every minute for 10 minutes (10 sets)

Banded deadbug x 15-45 seconds

Rest remaining time of each set

No modifications for today.

As many rounds as possible in 25 minutes

Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds

2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds

Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

Rotate stations every minute for 12 minutes (4 sets)

Station 1
Bike x 8-10 calories

Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds

Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps

Rest remaining time of each set

As many rounds as possible in 25 minutes

Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories

2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds

Substitution for bike x 8-10 calories:
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds

Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters

Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps

Every 90 seconds for 9 minutes (6 sets)

Barbell good morning x 30 seconds
DB renegade row x 30 seconds

Rest remaining time of each set

Rotate stations every minute for 12 minutes (4 sets)

Station 1
Bike x 8-10 calories

Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds

Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps

Rest remaining time of each set

As many rounds as possible in 25 minutes

Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories

2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds

Substitution for bike x 8-10 calories:
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds

Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters

Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps

Every minute for 12 minutes (12 sets)

Pause front squat x 2 reps @ 3 seconds pause

Sets 1-4: 40-50%
Sets 5-8: 50-60%
Sets 9-12: 60-70%

Rest remaining time of each set

5 sets

Bench press x 8 reps @ 60%
DB split lunge x 12 reps each side

Rest 60 seconds between sets

3 sets

DB renegade row x 20 reps
Side leg plank raise x 20 reps each side

Rest 30 seconds between sets

No modifications for today.