200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
40:00 to Complete Max Calorie Bike w/ a Partner
Alternating E5MOM:
5 Ring MU
10 D-Ball Over Shoulder
20 Abmat Sit Ups
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
10 Rounds for Time:
4 Strict HSPU
3 Box Jumps (30/24)
2 Power Snatch (155/110)
10 Cal Bike/Row
Time Cap: 25min
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
3 Rounds for Time:
10 Barbell Hang Power Cleans (45/35)
400m Run
15 Barbell Thrusters (45/35)
400m Run
20 Barbell Front Rack Lunges (45/35)
400m Run
25 Barbell Push Press (45/35)
400m Run
Time Cap: 40min
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
For Time:
2-4-6-8-10-12-14
Back Squats (225/155) (from the rack)
4-8-12-16-20-24-28
Burpees
*Complete a rope climb between each round or scale to 2 rope get-ups.
Note: Rep scheme goes as: 2 Back Squats+4 Burpees+1 Rope Climb, 4 Back Squats+8 Burpees+1 Rope Climb, etc..
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
For Time:
100 Wall Balls (20/14)
100 DU*
80 Push-Ups
80 DU
60 Pull-Ups
60 DU
40 Ring Dips
40 DU
20 D-Ball Over Shoulders (100/80)
20 DU
*DU Scale = 2X Singles
Time Cap: 30min
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
20min to find a heavy 1RM for the clean complex:
Power Clean + Hang Squat Clean + Jerk
4 Rounds for Time:
500m Row
6 Clean and Jerk (185/135)
15 T2B
Time Cap: 25min
1:00 ON / 1:00 OFF
Alternating with a Partner
A) Max Calorie Bike
B) Max
– Ab Roll Out
– GHD Sit Ups
– Side to Side Sit Ups
Accumulate 300 Calories
2 Rounds With an Empty Barbell:
200m Run
7 Deadlifts
7 SDHP
7 Muscle Cleans
7 Power Cleans
7 Squat Cleans
30-20-10:
Push Press (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups
From Rack
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
Every 2:30 x 10 Rounds
5 KB Swings (70/55)
10 Box Jumps
15 Cal Row
2 Rounds With an Empty Barbell:
200m Run
7 Deadlifts
7 SDHP
7 Muscle Cleans
7 Power Cleans
7 Squat Cleans
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
27:00 AMRAP
200m Uneven Farmer’s Carry (55|50/45|35)
*Penalty: Once you return from the 200m, complete 1 penalty set each time weights were put down
** Rest 1:00 Before Starting Next Carry
Penalty Set:
3 Squat Snatch (155/110)
6 Squat Cleans
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