2x:
200 meter run
5 ring rows
5 kip swings
10 reverse lunges
10 Cossack squats
10 dynamic 90’s
35 minute AMRAP:
5 pull ups
10 kb swings
15 goblet squats
20 ab mat sit ups
*every 5 minutes run 300 meters/row 400 meters
AMRAP x 4 MINUTES
250/200m Row (20-25 s/m)
10 Med Ball Deadlifts
5 Push-Ups to Pike
10 Banded Lat Push Downs
-1:00 Rest-
AMRAP x 4 MINUTES
250/200m Row (25-30 s/m)
10 Med Ball Ground To Overhead
20 Alt. Shoulder Taps
10 Banded Dante Rows
*3 SETS
Max Reps ‘Unbroken’ Strict Pull-Ups
-Rest As Needed b/t Sets-
*Unbroken will mean no long pauses at bottom. If you pause for more than :02 at the bottom of the Pull-Up the set ends. Option to Use Band or Perform Ring Rows. Retest day.
(Score is Highest Set)
Week of 5 of 5
EMOM x 14 MINUTES
MIN 1 – 8 Ball Slams (20/14) + 8 Pull-Ups
MIN 2 – :45 Max Meter Row
(Score is Lowest Meters)
FOR QUALITY
500 Alt. Box Step-Ups (to 90 degree knees)
Week 3 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
2 ROUNDS
10/8 Cal Row
5/5 Moose Antlers
10 Calf Raises
5 SLOW Air Squats
INTO…
2 ROUNDS
5/4 Cal Row
5 Empty Barbell Strict Press
20 Tall Jump Single Unders*
5 Jumping Air Squats
*Option to practice Double Unders in 2nd Round.
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 5 of 11
AMRAP x 13 MINUTES
9 Thrusters (115/75)
13/11 Cal Row
17 Double Unders
(Score is Rounds + Reps)
NOTE: New Benchmark
2x:
200 meter run
10 wall slides
10 squat therapy
10 pvc pass thrus
10 pvc good mornings
10 slow spiderman lunges
Partners will split the following reps for time:
100-80-60-40-20
alt. db snatch
hang power cleans
single arm alt. devil press
*600 meter run after each round
1 ROUND
250/200m Row
:20 Squat Hold
5 Empty Barbell Deadlifts
5 Upright Rows
INTO…
1 ROUND
500/400m Row (time trial)
:45 Bodyweight Wall Sit
5 Hang High Pulls
6 Alt. Elbow Punches
EMOM x 24 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – :45 Max Hang Power Clean (155/105)
MIN 4 – :45 DB Weighted Wall Sit (Athlete Choice, Heavy)*
*Option to Hold DB in Gun or Goblet Position.
(Score is Max Reps of Hang Power Cleans)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Side Plank Leg Lifts
MIN 2 – :50 Max DB Glute Bridge-Ups
MIN 3 – :50 Max Alt. DB Slides
(No Measure)
2 ROUNDS
30 High Knees
10 Med Ball G2OH
10 Knee Push-Ups
10 Scap Pull-Ups
:30 High Jump Singles
INTO..
2 ROUNDS
30 Butt Kicks
10 Ball Slams
10 Hand Release Push-Ups
10 Kip Swings
:30 Double Under Practice
1.) 4 SETS, :20 ON // :40 REST
Max Pull-Ups or Ring Rows*
*Kipping, Banded, or Strict
(Score is Max Reps Pull-Ups)
-Rest 2:00 b/t Part 1 & Part 2-
2.) 3 SETS*
10 DB Bent Over Reverse Flyes
15 DBL DB Hammer Curls
*Use a light or light-moderate weight
-Rest as Needed b/t Sets-
(No Measure)
IN TEAMS OF 2…
AMRAP x 6 MINUTES*
50m Run
30 Ball Slams
15 Synchro Sit-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
100m Run
30 Pull-Ups
15 Synchro Sit-Ups
-Rest 1:00-
AMRAP x 10 MINUTES
200m Run
30 Hand Release Push-Ups
15 Synchro Sit-Ups
*P1 Works while P2 Rests. Split Work as Needed. The Sit-Ups & Run will be done together.
(Score is Total Rounds + Reps)
AMRAP x 3 MINUTES
8 Alt. Lunges
6 MB Thrusters
4 Barbell Press Up & Overs*
INTO…
AMRAP x 3 MINUTES
8 Barbell Back Rack Lunges
6 Wall Balls
4 Barbell Press Up & Overs
*Barbell starts in the front rack, is pressed up overhead, and carefully lowered/absorbed onto the back rack.
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 4 of 11
FOR TIME
30 Alt. Back Rack Lunges (115/75)
20 Wall Balls (20/14)
50m DBL KB Farmer Carry (53/35)
20 Alt. Back Rack Lunges
40 Wall Balls
100m DBL KB Farmery Carry
10 Alt. Back Rack Lunges
60 Wall Balls
50m DBL KB Farmer Carry
(Score is Time)
2x:
200 meter run
5 push ups into strict mountain climbers
10 pvc pass thrus
10 pvc good mornings
10 dynamic 90’s each arm
Bring your boxing gloves!
10 minute AMRAP:
12 dual db hang cleans
9 dual db push press
6 box jumps
100 meter run
*2 minute rest
10 minute AMRAP:
12 dual db bent over row
9 skull crushers
6 renegade row with push up
100 meter run
*2 minute rest
10 minute AMRAP:
12 dual db flies
9 dual db floor press
6 dual db front/side lateral raises
100 meter run
4 SETS (:15 ON // :15 OFF)
MVMT 1 – Box Step-Ups
MVMT 2 – Jumping Air Squats
MVMT 3 – Kipping Swings
MVMT 4 – Knee Push-Ups
1 SET = MVMT 1 – MVMT 4
3 SETS
15 Banded Hollow Pushdowns
10/10 Single Arm Ring Rows
10 DB Front Raise + Lateral Raise*
-Rest As Needed b/t Sets-
*1 REP = 1 Front Raise + 1 Lateral Raise
(No Measure)
4 SETS
ON A 4:30 RUNNING CLOCK…
15 Box Jumps (24/20)
30 DB Floor Press (35/20)
15 Toes to Bar
30 Alt. No Push-Up Renegade Rows
-Rest w/ Time Remaining-
(Score is Slowest Set)
FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
3 SETS
100m Run
4 Hand Release Push-Ups
8 Hollow Rocks
12 Stiff-Legged Deadlift*
*Empty Barbell. Movement starts at mid-shin or slightly above. Return the bar gently to the ground after the 12th rep.
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 4 of 11
AMRAP x 14 MINUTES*
20-15-10
Burpees
Deadlift (185/135
*After Each Full Set, Complete a 200m Run. Ex: 20 Burpees + 20 Deadlifts + 200m Run. Once you complete the round of 10, start back at 20.
(Score is Total Reps)
