1.] General Warm Up

[800m] Run

-Then…10 reps each of:

Vibrations (standard, overhead, bent)

Straight Arm Flys

Straight Arm Press

Figure 8 Hip Rotations

Deep Squat (forward lean, backward lean, internal/external hip, circles)

2.] Metabolic Conditioning

2-3 rounds of:

[0:30] Jump Rope (single unders)

[0:30] Jump Rope (double unders)

[0:30] Jump Rope (single unders)

[0:30] Jump Rope (high knee sprint)

-Rest 60 sec b/w rounds.

3.] Work Capacity 

For time:

(100) Single Swing Cleans (50 per side)

(100) SIngle Floor Press (50 per side)

(100) Overhead Swings

(100) KB Back Squats

-Multiple hand switches are allowed, use the same kb for the entire workout.

4.] Core

Perform a 4 minutes Tabata interval (20 sec work/10 sec rest) of:

KB/DB Sit Ups (kb/DB on the chest)

5.] Cool-down 

10 minutes of:

Static Stretching

1.] General Warm Up

 1:00 minute per movement of:

Stationary Bike

Summit Trainer

-Then…10 reps each of:

Inch Worms

Alt. Runners Stance

Scorpion Stretch

Loaded Beast Stretch

2.] Specific Warm Up

Power

3.] Strength/Power

3 rounds of:

[8] Deadlifts

[30m] Ape Crawl (1 length of gym)

4.] Work Capacity

Max rounds in 10 minutes of:

(8) Ring Dips

(10) Ring Rows

(12) Side Kickthrough’s

Then:

(30) Hang Clean & Jerks

5.] Core

20, 16, 12 reps of:

ButterFly Leg Lift

Butterfly Sit Ups

Butterfly V Ups

6.] Cool-down 

10 minutes of:

Static Stretching

1.] General Warm Up

 3:00 minutes of:

Jump Rope (freestyle)

-Then…3x 0:30 sec rounds of:

Jump Rope (high knee sprint)

-Rest 0:30 sec b/w rounds.

2.] Specific Warm Up

Power

3.] Strength/Power

3 rounds of:

[8] Front Squats

[20m] Between the Legs Sled Drag

4.] Work Capacity

5 rounds for time of:

(8) Burpee-Pull Ups

(12) GHD Sit Ups/Jackknife Sit Ups

(16) Rainbow Slam Balls

(20) P-Bar Lateral Jumps

5.] Core

Accumulate 1:00 static hold per movement of:

Front Scale Hold

Handstand (wall)

Crow Hold

6.] Cool-down 

10 minutes of:

Static Stretching

1.] General Warm Up

 400m, 300m, 200m, 100m’s of:

Run

-Rest as needed b/w rounds.

2.] Strength/Endurance

4 rounds of:

[4] Towel Knees to Elbows

[4] Towel Plank Walks

[4] Towel Push Ups

-4 cycles equals 1 round. Rest 60 sec b/w rounds.

3.] Work Capacity

3 rounds for time of:

(8) Deck Squat-Box Jumps

(16) Lunge Thrusters

(24) Overhead Swings

4.] Core

3 rounds of:

(12) GHD Curl Ups

(16) Seated Twists

(20) V Tuck Sit Ups

6.] Cool-down 

10 minutes of:

Static Stretching

1.] General Warm Up

 400m, 300m, 200m, 100m’s of:

C2 Rower

-Rest as needed b/w rounds.

2.] Specific Warm Up

Body-weight

3.] Strength/Power

Perform a ladder couplet of:

[10-8-6-4-2] Ring/Bar Muscle Ups

[20-18-16-14-12] KB Sumo Squat Jumps (2×6″ boxes)

-Rest 60 sec b/w rounds.

4.] Work Capacity

4 rounds for time of:

(8) Power Snatch

(12) Bench/Floor Press

(16) Lateral Shuttles (10 feet)

5.] Core

3 rounds of:

(8) Ab Wheel Rollouts

(12) Lying Windshield Wipers

(16) KB Jackknife Sit Ups

6.] Cool-down 

10 minutes of:

Static Stretching

1.] General Warm Up

3 rounds of:

[30 sec] Scorpion Switches [beast-crab]

[30 sec] Front Kickthroughs

-Rest 30 sec b/w rounds.

2.] Specific Warm Up

“Kettlebell Jerk Progression (L3)”

1-2 rounds, 8 reps per movement per side of:

Single Racked Dip

Single Chest Bump

Single Push Press

Single Overhead Land

Single Push Jerk

*Focus on technique and quality of movement. 

3.] Power/Endurance

Perform a pyramid couplet of:

[8-6-4-2-4-6-8] Push Jerks

[30 sec] P-bar L-sit/Tuck Sit

-Rest 60 sec b/w rounds.

4.] Work Capacity

20, 16, 12 reps for time of:

Med Ball Lunge Cleans

Overhead Swings

Down Ups

5.] Core

3 rounds of:

(30 sec) Table Top

(12) Crossover Knees to Elbows (lying or hanging)

(8) Stand Up Sit Ups (DB anchor)

6.] Cool-down 

10 minutes of:

Static Stretching