4 Rounds
10 Lunges (Light Goblet Lunge in R3; Light Single DB OH in R4)
10 Ring Rows
5 Burpees
100m
In Teams of 3:
Every 3 Minutes for 27 Minutes (9 rounds, 3 each):
14/10Calorie AAB
16 Regional DB OHWL Steps (50s/35s)
14 Chest to Bar Pull Ups
Regional Lunge: 1 DB in front rack, 1 DB locked out overhead. Switch overhead arm after 8 reps.
Score = time to complete each round (3 separate scores)
4 Rounds
10 Lunges (Light Goblet Lunge in R3; Light Single DB OH in R4)
10 Ring Rows
5 Burpees
100m
In Teams of 3:
Every 3 Minutes for 27 Minutes (9 rounds, 3 each):
18/14 Calorie Row, Damper 5+
16 Regional DB OHWL Steps (50s/35s)
14 Chest to Bar Pull Ups
Regional Lunge: 1 DB in front rack, 1 DB locked out overhead. Switch overhead arm after 8 reps.
Score = time to complete each round (3 separate scores)
4 Rounds
10 Lunges (Light Goblet Lunge in R3; Light Single DB OH in R4)
10 Ring Rows
5 Burpees
100m
4 Steady Rounds
12 Russian KB Swings (53/35lbs)
:10 Hanging L-Sit
6 Tempo Push Ups*
100m Row (hard)
*Slow down, Fas up
High CNS Day
3 Rounds
10 Deadlifts (heavy)
Rest 2 Minutes
1 Big Set of Bench Presses
Rest 2 Minutes
Deadlift weight should be very heavy, but allow for 10 quality reps.
Big Set = mechanics do not degrade, but within 2-3 reps of failure. Go for broke on the last set using a spotter.
Bench Press Weight guidelines
R1: 80-90% (3-6 reps)
R2: 75-85% (5-8 reps)
R3: 70-80% (8-12 reps)
Choose weights to achieve desired rep ranges in parentheses.
3 Rounds:
2:00 Pullups
2:00 Pushups
2:00 Air Squats
4:00 400m Run
Rx+: Wear a vest (20/14#)
Score is total reps from each round (run = 8 reps)
With a partner, splitting work evenly
3 Rounds
80 Single Unders
20 KB/DB Deadlifts (light warmup weight)
20 Bodyweight Lunges (lightly weighted on rd 2)
20 S-DB Hang Clean and Jerks
*non working athlete holds a plank until it’s their turn.
-Then-
Crossovers and KB C&J Skill Work
40 Double KB/DB Deadlifts
20 Crossover Single Unders
40 Double KB/DB Deadlifts
20 Crossover Single Unders
30 Double KB/DB Front Rack Lunges
20 Crossover Single Unders
30 Double KB/DB Front Rack Lunges
20 Crossover Single Unders
20 Double KB Clean and Jerks
20 Crossover Single Unders
20 Double KB Clean and Jerks
DB/KB Weight:50s/35s. Preferred implement for C&J is double kettlebells.
20 MINUTE CAP
4-Way Banded Glute Activation (20 steps each direction
-Then-
2 Steady Rounds
15 Pause Goblet Squats w/band around knees
20 S-Arm DB Hang Clean and Jerk
500m AAB or 200m Run
High CNS Day
Every 5 Minutes for 25 Minutes (5 sets)
5 Back Squats @ 75-85%
5 Strict Presses @ 75-85%
Ensure you rest at least 1 minute between squats and presses.
AMRAP 7 Minutes
With a Partner:
P1: Row
P2: 1 round of:
2 Push Ups
4 Burpee Broad Jumps
8 Kettlebell Swings*
*Switch when P2 completes their work.
Gymnastics Day
AMRAP 10 Minutes (in teams of three, rotating full rounds):
8 Ring Rows
8 Strict Dips
Dips are performed on a box, parallettes, or other stable platform.
Rx Ring Row: heels are at the same height as the bottom of the rings.
Every 2 Minutes for 8 Minutes
21-18-15-12 Toes to Bar
Max Rep Burpee Box Jump Overs (24/20″) in remaining time
Score is the total Burpee Box Jump Overs
There is no rest between rounds – a new round starts every 2 minutes.
2:00 Ankle/Calf Mash (per side)
-Then-
3:00 Run
20 Lunge Steps
3:00 Machine
20 Banded Good Mornings
3:00 Run
Run for 6 Minutes
Rest 2:00
Run for 12 Minutes
Rest 2:00
Run for 18 Minutes
Goal is that your 6:00 run sets your pace for the 12 and 18 minute windows. You should cover 2x as much distance in your 12 minute window as in your 6, and 3x as much distance in your 18.
On a 9 Minute Clock
2 Rounds
Run 200m
20 Duck Walk Steps (PVC OH in R2)
20 Air Squats (PVC OH Squats on R2)
2 Wall Walks
After 2 Rounds and with the remaining time, Max Duration Wall-Facing Handstand Hold
On a 20 minute clock:
3 Rounds
6 Chest to Wall HSPU
25 Wallballs (20/14lbs)
6 Chest to Wall HSPU
350m Row
In remaining time, Find a 1RM Squat Snatch