Conditioning
25 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 20 Sit-ups
- 1:30 Plank
- 20 Medicine Ball Cleans
- 400m Run
Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)
Accessory #1
3 Sets:
- 12 Barbell/Dumbbell Bench/Floor Presses
- 15 Forearm Curls (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Starfish Crunches
Accessory #2
3 Sets:
- 12 Single Arm Bent Over Rows (each side)
- 15 Single Arm Banded Tricep Push-downs (each side)
- 15 Goblet Squats
- 1:00 Plank
Conditioning
30 minute AMRAP:
- 10 Handstand Push-ups
- 10 Deadlifts @ 55% of 1RM
- 15 Pull-ups
- 20 Wall Balls
- 25 Sit-ups
- 1:15 Wall Sit
- 1:15 Plank
- 400m Run
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 20 Banded Side Steps (each side)
- 20 Candlestick Toe Touches
Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank
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
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Clam Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Banded Tricep Pull-downs
- 1:15 Wall Sit
- 1:15 Plank
Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 20 Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)
- 15 Skull Crushers
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Skull Crushers
- 20 Banded Side Step (each side)
- 0:30 Side Plank (each side)
Accessory #2
3 Sets:
- 10 Dumbbell Bench/Floor Press
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 Rower Hamstring Slides
- 10 Side Plank Hip Touches (each side)
Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 20 Medicine Ball Hamstring Curls
- 15 Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 20 Calf Raises
- 15 Overhead Dumbbell Tricep Extensions
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank
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:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)
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
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extension
- 30 Flutter Kicks (total)
- 10 Goblet Curtsy Lunges (each side)
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Skull Crushers
- 1:00 Plank
- 3 Around The World Plate Pinch Rotations
Accessory
3-4 sets:
- 10 Banded Donkey Kicks (each side)
- 12 Single Arm Dumbbell Rows (each side)
- 15 Single Arm Tricep Extension (each side)
- 1:00 Plank
Core
3 Sets:
- 20 Star Fish (total)
- 20 Heel Overs (total)
- 30 Flutter Kicks (total)
Conditioning
20 minute AMRAP:
- 15 Shoulders to Overhead
- 20 Russian Kettlebell Swings
- 25 Sit-ups
- 500m/400m Row
Core
3 Sets:
- 90 Seconds Plank
- 1 minute Rest
Strength
Deadlift:
- 3x1
- Same weight for all 3 sets
Conditioning
"Fran"
21-15-9 reps for time:
- Thrusters (95/65)
- Pull-ups
Core
3 Sets:
- 90 Seconds Plank
- 1 minute Rest
Strength
Front Squat:
- 5x2
- Same weight for all 5 sets
Conditioning
"Dianne"
21-15-9 reps for time:
- Deadlift (225/155)
- Handstand Push-ups
Core
3 Sets:
- 75 seconds Plank
- 1 minute Rest