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
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows
Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups
Focus Movement = Hollow Rocks
Conditioning
25 minute AMRAP:
- 30/24 Calorie Row
- 15 Shoulders to Overhead (75/50)
- 15 Goblet Squats (55/35)
- 20 Hollow Rocks
- 20 Ball Slams
Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Push-ups
- 20 Clam Crunches
- 0:30 Hanging Knee Tuck Hold
Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 2x(2+1) @ 70%
- 2x(1+1) @ 72%
- 2x(1+1) @ 75%
Conditioning
16 minute AMRAP:
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 20 Hollow Rocks
- 40 Double Unders
- 500m/400m Row
Focus Movement = Double Unders
Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)
Warm-up
5 minutes for quality:
- 5 Burpees
- 5 Cossack Squats (each side)
- 15 Band Pull Aparts
- 10 Pallof Presses (each side)
Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x3 @ 75%
- 1x2 @ 82%
- 1x1 @ 87%
- 1x1 @ 92%
Conditioning
2 Rounds for time:
- 20 Pull-ups
- 20 Dumbbell Floor Presses (50/35)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 20 Burpees
Focus Movement = Pull-ups
Conditioning
30 minute AMRAP:
- 3 Rope Climbs
- 15 Calorie Row
- 15 Bar Facing Burpees
- 30 Abmat Sit-ups
- 6 Squat Clean & Jerks (175/125)
- 15 Calorie Row
- 15 Hollow Rocks
- 30 Walking Lunges
- 200m Run
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:
- 15/12 Calorie Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM
Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders
Focus Movement = Chest to Bar Pull-ups
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:
- 5 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders
Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%
Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run
Focus Movement = Hollow Rocks
Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 5 Single Arm Dumbbell Hang Clean & Jerk (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sit-ups
Strength
Front Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%
Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (45/30)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run
Focus Movement = Dumbbell Snatch
Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 10 Power Cleans (135/95)
- 20 Hollow Rocks
- 10 Front Squats (135/95)
- 20 Sprawls
- 10 Shoulders to Overhead (135/95)
- 1:00 Wall Sit
- 1:00 Plank
- 200m Run
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run
Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 15 Jump Squats
- 30 Single Unders
- 16 Starfish Crunches
Strength
Back Squat:
- 15:00 to complete a 1RM
Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders
Focus Movement = Medicine Ball Cleans
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
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 1:00 Forearm Stretches (each side)
Warm-up
5 minutes for quality:
- 100m Run
- 10 Ring Rows
- 15 Push-ups
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 46%
- 1x8 @ 55%
- 3x6 @ 61%
Conditioning
16 minute AMRAP:
- 200m Run
- 15 Floor Presses (35/25)
- 15 Wall Balls
- 20 Hollow Rocks
Focus Movement = Wall Balls
Conditioning
28 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 15 Burpees
- 20 Hollow Rocks
- 100m Farmers Carry (55/35)
- 200m Run
- 500m Row
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 PVC Overhead Squats
- 10 Scapular Pull-ups
- 0:30 Hollow Rock
Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x4 @ 70%
- 1x3 @ 75%
- 1x2 @ 80%
- 1x2 @ 84%
- 1x1 @ 89%
- 1x3 @ 60%
Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 20 Walking Lunges
- 20 Hollow Rocks
- 10 Handstand Push-ups
Focus Movement = Handstand Push-ups
Warm-up
5 minutes for quality:
- 250m/200m Row
- 10 Glute Bridges
- 15 Push-ups
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 3x5 @ 65%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Walking Lunges
- 200m Run
- 10 Burpees
- 20 Hollow Rocks
- 200m Run
Conditioning
25 minute EMOM:
- 1st minute = 15/12 Calorie Row (less than 0:45)
- 2nd minute = 6 Squat Cleans (135/95)
- 3rd minute = 8 Burpees over Bar
- 4th minute = 15 Hollow Rocks
- 5th minute = 60 Double Unders
Aim for completing the the Calorie Row under 0:45. If you are unable to, then reduce the Calories.
Strength
Strict Press:
- 1RM
Conditioning
16 minute AMRAP:
- 15 Thrusters
- 15 Ring Rows
- 15 Hollow Rocks
- 300m Run
Skill
Handstand/Handstand Walk Practice
Conditioning
18 minute AMRAP:
- 15 Power Cleans (95/65)
- 250m/200m Row
- 20 Wall Balls
- 250m/200m Row
- 25 Hollow Rocks
- 250m/200m Row