General Warm Up

(1:00) Jumping Jacks

Rest 0:30 sec then…

1-2 rounds:

(0:30) Split Jacks

(0:30) Hopping Jacks (fwd/bck)

(0:30) Crossover Jacks

(0:30) X Jacks

-Rest 0:30 between rounds

(5:00) Joint Mobility

Muscle Endurance

5 rounds:

(8) Jackknife Sit Ups + (6) Push Ups + (4) In & Outs + (6) Push Ups + (8) Jackknife Sit Ups

-Rest 0:30 sec between rounds.

Work Capacity

“Unsuitable”

5 rounds for time:

(8) Clean & Jerks

(12) Bent Rows

(16) Wall Balls

(20) Jumping Slam Balls

Mono-structural

Perform 4 rounds (60 sec on/60 sec off) for maximum distance of: 

C2 Rower

Cool Down

(10:00) Static Stretching

General Warm Up

2-3 rounds:

(0:30) Single Tap (fwd)

(0:30) Double Tap (fwd)

(0:30) Lateral Double Tap (fwd)

(0:30) Zig Zag Double Tap (fwd)

-Rest 0:30 between intervals

Specific Warm Up

(5:00) Joint Mobility

Body-weight Warm Up

Strength

3 rounds:

(8-12) Horizontal Ring Rows

(16) Double KB Horizontal Rows

-Using a 2:30 minute interval timer start the clock, perform movement one, then movement two. Your rest time is the time remaining in your 2:30 minute interval. 

Work Capacity

“Deadpool”

4 rounds for time:

(20) Box Jumps

(16) Toes to Bar

(12) Deck Squat-Burpees

Core

3 rounds:

(30-60 sec) Table Top

(20) GHD Back Extensions

Cool Down

(10:00) Static Stretching

General Warm Up

2-3 rounds:

(0:30) Suicide Shuffles

(0:30) Squat Jacks

(0:30) Down Ups

(0:30) Mountain Climbers

-Rest 0:30 between intervals

Specific Warm Up

(5:00) Joint Mobility

Power Warm Up

Strength

3 rounds:

(8-16) Ring Dips

(20m) Burpee Broad Jumps

-Using a 2:30 minute interval timer start the clock, perform movement one, then movement two. Your rest time is the time remaining in your 2:30 minute interval. 

Work Capacity

“KB”

(12) Double Sumo Deadlifts

(10) Double Hang Cleans

(8) Double Push Press/Jerk

KB Demo Video

►

Core

3 rounds:

(20) Forearm Side Plank Raise (per side)

(20) Oblique Mountain Climbers (per side)

Cool Down

(10:00) Static Stretching

General Warm Up

2-3 rounds:

(0:30) Running in Place

(0:30) Butt Kicks

(0:30) High Knees

(0:30) Heisman (3 step)

-Rest 0:30 between intervals

Specific Warm Up

(5:00) Joint Mobility

1-2 rounds:

(20) RB Squat-Horizontal Press

(20) RB Split Squat-Horizontal Rows

(20) RB Lunge Stance Tricep Kickbacks (supinated)

(20) RB Bicep Curls (alternate supinate/pronate)

Strength

3 rounds:

(8-16) Bulgarian Split Squats (6″ box, per leg)

(8-16) Single Leg Deadlifts (per leg)

-Using a 2:30 minute interval timer start the clock, perform movement one, then movement two. Your rest time is the time remaining in your 2:30 minute interval. 

Work Capacity

For time:

(300m) Run

(25) Pull Ups

(50) Push Ups

(75) Air Squats

(100) Sit Ups

(200) Single Under Rope Jumps

Core

4 rounds:

(15 sec) P-Bar Tuck Sit

(16-20) P-Stand Knee Raises

-Using a 2:30 minute interval timer start the clock, perform movement one, then movement two. Your rest time is the time remaining in your 2:30 minute interval. 

Cool Down

(10:00) Static Stretching

General Warm Up

1 round:

(1:00) Under Switches (beast-crab)

(3x 0:30) Side Kickthrough’s

-Rest 0:30 between intervals

Specific Warm Up

(5:00) Joint Mobility

1 round:

(10) RB Front Raises

(10) RB Side Lateral Raises

(20) RB Seated Lat Pulldown (neutral)

(20) RB Seated Dips

(20) RB Concentration Curls

(20) RB Overhead Tricep Extensions

Strength

3 rounds:

(8) Front (racked) Lunges (heavy)

(20m) Sled Push

-Using a 3 minute interval timer start the clock, perform movement one, then movement two. Your rest time is the time remaining in your 3 minute interval. 

Work Capacity

10 to 1 reps for time:

Power Snatches

Hanging Knees to Elbows

Up & Over Box Jumps

Core

Bray Interval (40 sec/20 sec):

Plank  (40 sec), Mountain Climbers (20 sec)

-Set the timer for 4 minutes, start the clock and hold a stationary plank for 40 seconds, then perform mountain climbers for the last 20 seconds of the minute. Repeat this cycle for 4 minutes. 

Cool Down

(10:00) Static Stretching

General Warm Up

1 round:

(1:00) Summit Trainer

(4x 0:30) Summit Trainer

-Rest 0:30 between intervals

Specific Warm Up

(5:00) Joint Mobility

1 round:

(10) Inch Worms

(10) Alt. Runners Stretch

(10) Triangle Stretch

(10) Lateral Lunge Stretch

(10) Crab Reaches

(10) Loaded Beasts

Strength

3 rounds:

(3) 15ft Rope Climbs / (6) Ground to Upright Rope Climbs

(12) Plyo Push Ups

-Using a 2 minute interval perform both movements then rest for the time remaining.  

Work Capacity

3 rounds rounds for time:

(24) Under Switches

(24) Med Ball Squat Cleans

(24) V Tuck Sit Ups

Assistance Work

2-3 rounds:

(16) Barbell Bicep Curls

(16) Lying Tricep Extensions

Core Stability

1  round:

(3x 20) Superman Raises

(3x 20) Lying Windshield Wipers

Accumulate 1:00:

P-Bar L Sit

Cool Down   

(10:00) Static Stretching