Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
Strict Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
Complete for Time:
800 meter Run
400 meter Row
Dessert: 1 minute front plank, 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest 15 secs between planks.
10 Rounds of:
30 seconds of Burpees
30 seconds of rest
30 seconds of Db Box Step-ups (40/30) (20” box)
30 seconds of rest
Dessert: 1 minute front plank, 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest 15 secs between planks.
6 x 5 Minute AMRAPs with 2 Min Rest:
400 meter Run
10 Burpees
In remaining time, complete as many reps as possible of either:
Tire Flips
Kb Swings (50/35)
Wall Ball Shots (20/14)
Calorie Row
50 meter Tire Drags (45/25)
Box Jumps (24/20)
*One movement per AMRAP
Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.
Front Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
Strict Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%
Complete 3 Rounds for Time:
200 meter Sprint
13 Push-ups
Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.
Complete for Time:
30 Goblet Squats (50/35)
3O Calorie Row
30 Ball Slams (30/20)
30 Burpees
30 Lunges, walking
Endurance Run (1 mile)
30 Ground to Overhead (95/65)
30 Overhead Squats (95/65)
30 Butterfly Sit-ups
30 Back Extensions
30 Lateral Bar Jumps
Endurance Run (1 mile)
Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.
Complete 3 Rounds for Time:
12 Toes to Bar
21 Hang Power Snatch (95/65)
400 meter Run
Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.
Back Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
Strict Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%
5 Minute AMRAP:
10 Kb Swings (50/35)
30 Double Unders
Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters (95/65)
Dessert: 1 minute R side plank, 1 minute L side plank, 1 minute front plank. Rest as needed between minutes.
Complete 4 Rounds for Time:
50 meter Goblet Carry (60/45)
50 meter Walking Lunge (no wt.)
200 meter Run
50 meter Walking Lunge
50 meter Goblet Carry
25 Plate Ground to Overhead (45/25)
Dessert: Front Plank Hold for max time
Front Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%
Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%
7 Minute Burpee Test
Dessert: Side Plank with Leg Raise 2 x 10 per side
Side Plank with Crunch 2 x 10 per side