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

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 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit

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

Strength
Front Squat:
- 6x3
- Same weight for all 6 sets

Conditioning
15 minute AMRAP:
- 20 Russian Kettlebell Swings (55/35)
- 20 Ball Slams
- 40 Double Unders
E3MOM = 1 minute Plank or Wall Sit
Plank on minutes 3 & 9
Wall Sit on minutes 6 & 12

Conditioning
25 minute AMRAP:
- 27 Sit-ups
- 21 Calorie Row
- 15 Burpees Over Bar
- 9 Thrusters (95/65)
E5MOM = 200m Run/1 minute Plank/200m Run/1 minute Wall Sit

Accessory
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
20 minute AMRAP:
- 10 Sprawls
- 10 Ball Slams
- 10 Clam Crunches
- 400m Run
*Add 10 reps to each movement every round. Run stays the same.

Accessory
3 Sets:
- 1 minute Plank
- 1 minute Wall Sit

Conditioning
20 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Burpees
- 30 Sit-ups
*E4MOM = 200m Run (Start with Run)

Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
19 minute EMOM:
1st minute = 20 Box Jumps
2nd minute = 20 Dumbbell Snatches (50/35)
3rd minute = 20 Clam Crunches
4th minute = 20 Ball Slams (20/14)
5th minute = Rest

Accessory
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
”Fight Gone Bad”
3 Rounds (17 minutes):
- 1st minute = Wall Balls
- 2nd minute = Sumo Deadlift High Pulls (75/55)
- 3rd minute = Box Jumps (20”)
- 4th minute = Push Press (75/55)
- 5th minute = Calorie Row
- 6th minute = Rest
Score = Total Reps

Accessory
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
18 minute AMRAP:
- 10 Calorie Row
- 10 Wall Balls
- 10 Burpees
- 20 Calorie Row
- 20 Wall Balls
- 20 Burpees

Conditioning
Buy-in:
3 Rounds:
- 1 minute Wall Sit
- Rest 30 seconds
- 1 minute Plank
- Rest 30 seconds

*Rest 2 minutes after last Plank*

Then, 20 minute AMRAP:
- 100m Farmers Carry (55/35)
- 200m Run
- Burpees (10, 15, 20, 25 etc…)
- Calorie Row (10, 15, 20, 25 etc…)
*Burpees & Calories increase by 5 reps each round

Accessory
3 Sets:
- 1 minute Battle Ropes
- 1 minute Sled Push
- 1 minute Plank
- 1 minute Wall Sit

Conditioning
10 minute AMRAP:
- 10 Power Snatches (95/65)
- 10 Dumbbell Step-ups (20/15)
- 10 Calorie Row
*Rest 3 minutes*
10 minute AMRAP:
- 10 Power Cleans (135/95)
- 10 Toes to Bar
- 10 Calorie Row
Score each AMRAP separately

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 2 Laps Sled Push

Accessory #2
3 Sets:
- 15 Bench/Floor Press
- 15 Banded Side Steps (each side)

Accessory #3
3 Sets:
- 10 Calorie Row
- 1 minute Plank
- 1 minute Wall Sit

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 1 minute Jump Rope

Accessory #2
3 Sets:
- 20 Dumbbell Floor Press
- 10 Weighted Step Back Lunges (each side)
- 1 minute Calorie Row

Accessory #3
3 Sets:
- 1 minute Plank
- 1 minute Wall Sit

Conditioning #1
12 minute EMOM:
- 1st minute = Battle Ropes
- 2nd minute = Sled Push
- 3rd minute = Sprawls
- 4th minute = Calorie Row
- 5th minute = Wall Sit
- 6th minute = Plank

5 minutes Rest

Conditioning #2
10-9-8-7-6-5-4-3-2-1 for time:
- Push Press (95/65)
- Front Squat (95/65)
- 100m Run
Time cap = 15 minutes
Decrease the Push Press and Front Squat by 1 rep each round. 100m Run stays the same.

Accessory #1
3 Sets:
- 20 Goblet Squats
- 1 minute Battle Ropes

Accessory #2
3 Sets:
- 20 Ring Rows
- 2 Laps Sled Push

Accessory #3
3 Sets:
- 100m Farmers Carry
- 1 minute Wall Sit
- 1 minute Plank
- 1 minute Calorie Row

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Front and Side Leg Raises (each side)
- 30 Sit-ups

Accessory #2
3 Sets:
- Increasing Inchworm Push-ups (5, 6, 7)
- 15 Single Leg Glute Bridges (each side)
- 100m Suitcase Carry (50 right /50 left)

Accessory #3
3 Sets:
- Wall Sit (60s, 75s, 90s)
- Plank (60s, 75s, 90s)

Strength
Pull-up Negatives:
- 3x5
Dead Hang:
- 4x40 seconds (Rest 30 seconds between sets)
Dumbbell Bent Over Row:
- 3x12

Accessory #1
3 Sets:
- 15 Banded Side Steps (each side)
- 15 Negative Push-ups

Accessory #2
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank
- 1 minute Calorie Row