1. Warm Up – For Completion
Row 500m Then
3 Rounds
5 Burpee Broad Jumps
10 Pause Back Squats
:15 AAB
2. Lift –Back Squat 5×5 @90% of 5RM
3. Conditioning – For Time
40 Clean and Jerks 135/100lbs
*5 Chest to Bar Pull Ups every minutes starting at 0:00.
4. Bitch Work –
900m Row
Rest 5:00
700m Row
Rest 4:00
500m Row
Rest 3:00
300m Row
1. Warm Up – 1.5k Bike Then
20 Burpees
:20 HS hold20 Box Jumps
:20 Dead Hang
2. Lift – FSquat Snatch4 @ 70%3 @ 75%2 @ 80%4 @ 72.5%3 @ 77.5%2 @ 82.5%4 @ 75%3 @ 80%2 @ 85%Drop and Reset
3. Interval – Rotate Movements Until You Complete 3k Bike
1: 8 Pistols 2: 8 HSPU
then 1 min Max Distance Bike
4. Skill – 5 Rounds 8 DB Burpee Box Step Overs 70s/50s to 24/20″Rest 2:00
7. Optional Accessory – 4 rounds:
8 Pendlay Rows (moderate heavy load)
10 V Ups
A. 30-20-10
DB snatches 50/35
Wallballs 20/14
B. Accumulate 150 cals for time on assault runner in the following fashion:
30 seconds running
90 seconds walking.
Run/walk at any pace you wish, but you can only run during 30 second portion and must walk during 90 second portion.
1. Warm Up – 5 Rounds
5 Push Ups
10 Air Squats
15 Double Unders
2. Strength – Back Squat-Find New 5RM5.
Lift 2 – Strict Press6 @ 60%*6 @ 65%*6 @ 70%*6 @ 65%*6 @ 60%**
3. Bitch Work – AMRAP 21 Minutes
12 Burpees to 6″ Target
24 Wallballs 20/14lbs
48 Double Unders
Rest 1:00
Optional Accessory -4 rounds
10 Barbell Sit Ups (empty bar)
10-20 sec Chin Over Bar Hold
1. Warm Up – Run 1 Mile Then 2 Rounds
10 A-Frame Toe Touches
10 Barbell Good mornings
2. Strength – Every 2:00 for 10:00 3 Tempo Deadlifts Aim for 2-3 second lift with a 3-4 second negative*
3. Bitch Work – Every 2:00 for 18 Minutes
150m/125m Ski Ski faster than your 1K PR pace
4. Skill – Every min. for 12 Minutes
6-8 Kipping HSPU
7. Optional Accessory – 3 rounds
10 Double KB RDL
20 Empty Barbell Bicep Curl
1. Warm Up – foam roll for 2:00 then
Alternating EMOM 6:00
10 Thrusters
8 Calorie Ski
2. Strength – Push PressWarm up to a single at 80-90% Then10x3 @62.5%
3. Conditioning – AMRAP 20 Minutes
8 Power Snatch 95/65lbs
7 Hang Squat Snatch 95/65lbs*
6 Overhead Squats 95/65lbs**
Run 400m every time the bar rests on the ground
One round consists of the 8, 7, and 6. Runs are not included.
4. Skill – Every :90 for 10 Rounds –
10 Toes to Bar
1. Warm Up
3 Rounds:10 HARD Row, :20 Slow then
3 Rounds
50′ of Banded Glute Activation
10 Plate Ground to OH
2. Strength – Back Squat5x5 @90% of 5RM5.
Lift 2 – Bench Press4 @ 70%*4 @ 75%*4 @ 80%*4 @ 80%*4 @ 75%*4 @ 70%
3. Interval – For Time 20 Rounds
5 Bar Facing Burpees
2 Power Cleans 155-215/105-155lbs
2 Muscle UpsRest :30
4. optional 4 rounds
10 ghd situps
20 walking lunges with empty bar
1. Warm Up -4:00 Row Then
10 Burpee to Target
10 Muscle Clean 75/55lbs or less
6 Burpee to Target
6 Power Cleans
4 Burpee to Target
4 Squat Cleans
2. Lift – Squat Clean
3 @ 70% 2 @ 75% 1 @ 80%
3 @ 75% 2 @ 80% 1 @ 85%
3 @ 80% 2 @ 85% 1 @ 90%
Drop and Reset
5. Conditioning – For Time
Row 1k
20 Sit Ups or 10 ghd’s
20 Sandbag Cleans 80-100/50-70lbs
20 GHD Sit Ups or 10 ghd’s
20 dball over shldr.
20 situps or 10 GHD Sit Ups
Row 1k
Bitch Work – For Reps
AMRAP 18 Minutes
12/10 Calorie Row
Rest 2:30
Optional Accessory – 4 rds
10 Barbell Hip Thrusts
20 DB Upright Rows
45 sec. Plank in remaning time
125/100 cal air assault for time
every two minutes
3 Dball over shoulder (100/80)
Double KB front rack carry, down and back (53’s/35’s)
Double KB front carry here: https://www.youtube.com/watch?v=XfvTytM8A4s
1. Warm Up -2:00 of Couch Stretch per side
2 Rounds
15 Wallballs
15 Band Pull Aparts
15 Calorie Ski
2. Strength -Back Squat
Find New 5RM
Lift 2 – Strict Press
5 @ 65%* 5 @ 70%* 5 @ 75%*
5 @ 70%* 5 @ 65%*
3. Conditioning – AMRAP 8 Minutes
8 Power Snatch 75/55lbs
8 Pull Ups