Conditioning
30 minute AMRAP:
- 3 Power Cleans (185/135)
- 3 Front Squats (185/135)
- 3 Jerks (185/135)
- 100m Farmers Carry (55/35)
- 20 Hollow Rocks
- 20 Push-ups
- 20 Walking Lunges
- 30/24 Calorie Row
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Kip Swings
- 10 Single Arm Kettlebell Press (Each side)
- 5 Inchworms
Strength
Strict Press:
- Every 2:30 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set
Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Walking Lunges
- 25 Kettlebell Swings (55/35)
- 100m Farmers Carry (55/35)
Focus Movement = Kettlebell Swings
Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)
Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Dead Bugs
- 12 Barbell Bicep Curls
- 20 Glute Bridges
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Walking Lunges
- 10 Power Cleans (115/80)
Focus Movement = Hand Release Push-ups
Conditioning
14 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Ring Rows
- 20 Air Squats
- 200m Run
2:00 Rest
14 minute AMRAP:
- 10 Power Cleans (135/95)
- 15 Hand Release Push-ups
- 20 Walking Lunges
- 250m Row
Conditioning
30 minute AMRAP:
- 30 Wall Balls
- 30 Abmat Sit-ups
- 30 Dumbbell Snatches (45/30)
- 30 Ring Rows
- 30 Walking Lunges
- 300m Run
- 30/24 Calorie Row
Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 10 Rower Pike-ups
Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x6 @ 65%
- 1x4 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Hand Release Push-ups
- 20 Goblet Lunges (55/35)
- 20 Sit-ups
- 50 Double Unders
Focus Movement = Goblet Lunges
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Step Back Lunges (each side)
- 10 Slow Hanging Knee Raises
Accessory #2
3 Sets:
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 Bicep Curls
- 20 Calf Raises
- 0:30 Side Plank (each side)
Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Ring Rows
- 10 Walking Lunges
- 0:20 Hanging L-Sit Hold
Strength
Front Squat:
Every 2:00 x 5 sets
- 1x5 @ 55%
- 1x5 @ 59%
- 3x5 @ 63%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Push Presses (95/65)
- 20 Walking Lunges
- 20/16 Calorie Row
Focus Movement = Push Press
Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Upright Rows
- 10 Lunges
- 0:30 Hollow Hold
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 79%
Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Walking Lunges
- 10 Toes to Bar
- 20 Ball Slams
- 500m/400m Row
Focus Movement = Thrusters
12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row
10am Class Only!
Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists
Warm-up
5 minutes for quality:
- 100m run
- 10 Seated Z-Presses
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)
Strength
Push Press:
- Every 2:00 x 5 sets
- 5x4 @ 86%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Push-ups
- 20 Goblet Step Back Lunges (55/35)
- 20 V-ups
Focus Movement = Goblet Lunges
Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Sots Press
- 10 Cossack Squats (each side)
- 0:30 Hollow Hold
Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x5 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%
Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Burpees
- 20 Ball Slams
- 20 Walking Lunges
- 200m Run
Focus Movement = Thrusters
Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 0:20 Hanging L-sit Hold
Strength
Snatch Balance + Overhead Squat:
- Every 1:30 x 5 sets
- 1x(1+4) @ 62%
- 3x(1+4) @ 72%
- 1x(1+4) @ 62%
- Percentages are of 1RM Snatch
Conditioning
5 Rounds for time:
- 8 Burpees over Bar
- 8 Power Cleans (135/95)
- 16 Clam Crunches
- 16 Walking Lunges
- 200m Run
Focus Movement = Power Cleans
Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches
Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks
Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 20 High Plank Shoulder Taps
- 20 Dead Bugs
Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 74%
- 3x5 @ 78%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Walking Lunges
- 50 Double Unders
Focus Movement = Dumbbell Push Press
Conditioning
25 minute AMRAP:
- 10 Hang Power Snatches (95/65)
- 15 Hand Release Push-ups
- 20 Air Squats
- 25 Sit-ups
- 10 Hang Power Cleans (135/95)
- 15 Pull-ups
- 20 Walking Lunges
- 25 Hollow Rocks
Only use one barbell during the workout. Change weights when needed.
Mobility
- 1:30 Pec Lacrosse Ball Release (each side)
- 10 Windmills (each side)
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Press
- 20 Banded Good Mornings
Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 66%
- 1x8 @ 71%
- 3x6 @ 76%
Conditioning
15 minute AMRAP:
- 400m Run
- 20 Weighted Walking Lunges (25/15)
- 10 Pull-ups
Focus Movement = Lunges
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang
Accessory #1
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Pull-ups
- 0:45 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 15 Step Back Lunges (each side)
- 15 Single Arm Dumbbell Strict Press (each side)
- 0:45 Dead Hang
Accessory #3
3 Sets:
- 15 Slow Clam Crunches
- 1:00 Plank
Accessory #1
3 sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Press (each side)
- 15 Dumbbell Hammer Curls
- 15 Medicine Ball Hamstring Curls
- 1:00 Plank