3 Rounds:
30 single unders
15 squats
15 Band pass throughs
15 Band pull apart
4 Rounds for Time:
20 Overhead Lunges
20 Russian Kettlebell Swings
20 Push-ups
20 V-ups
3 Minute Row
Row or Run 3 min
3 Rounds w/ a barbell
10 Deadlift
5 Hang Muscle Clean
10 Press
20 Lateral Jump Over Bar
5 rounds for time of:
5 Hang Power Cleans, 185/125 lbs
10 Handstand Push-ups
15 Over Unders, 24/20 in
–Goal: Sub 15 min
Banded Abmat Sit-ups 3×15
Rest as needed between sets.
Roll/Smash Calves
:90 sec/side
EMOM 8min:
ODD:
10 PVC/band Good Morning
10 PVC/band pass through
EVEN:
5 PVC/band OHS
20 band pull aparts
1 Round Burg Warm up
with PVC 1 round with Bar
4 rounds for time of:
12 Deadlifts, 135/95 lbs
9 Hang Power Snatches, 135/95 lbs
6 Overhead Squats, 135/95 lbs
3 Rope Climbs
–Goal: Sub 16 min
Good Morning 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 Rounds:
10 Air Squat (with Elbows in
Front rack)
5 Barbell Thruster
5 Kip Swing
200m Run
21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal: Sub-7 Minutes
Max Effort 1-Mile Run
Rest 2 minutes before Run
Goal: 8 Minutes
Easy Row until clock hits 20 min
Couch Stretch 2 min/side
Run/row 3 min
3 Rounds
10 PVC Pass through
5 PVC OHS
5 PVC Sotts Press
1 round Burg Warm up
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 x 10 lateral raise
3 x 10 45 degree raise
3 x 10 front raise
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
12 Min EMOM
Min 1: Row/Jumprope :45 Sec
Min 2: 10 KB Swing & 10 Lying Leg crossovers
Min 3: 10 DB Clean & 8 DB Front Rack Walking lunge
(Alternate between the 3 stations with your partners)
Teams of 3:
5 Rounds each
PLAYER 1:
7 Double KB Clean (53’s/35’s)
100′ Double KB Front Rack Carry
7 Double KB Swing
PLAYER 2:
Max Cal Row
PLAYER 3:
Rest
KB or Dumbbells.
Rotate through until each player has completed 5 Rounds. Player working on the KB’s is the rabbit
5-10 min easy jog
Couch Stretch 2 min/side
Run or Row 3 Min
2-3 Rounds Bar/DB complex:
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press or Jerk
15 seconds Kneeling Forearm stretch
5 Rounds
1 round =
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press,
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk,
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
No dropping the bar during the entire complex; rest as needed between rounds.
50 AbMat Sit-ups
50 Face Pulls
50 Band Pull Aparts
3 Rounds:
250m Row
10 Air Squats
10 Overhead Press
7 Minute AMRAP
15 Box Jumps
15 Wall Ball
15 Sit-ups
15 Push-ups
Tabata Jump Rope or Row (4min)
8 Minute EMOM
Odd Min:
5 Kip Swing & 10 Box Step ups
Even Minute:
3 Inchworm W/ Pushup & 5 Broad Jumps
3 rounds for time of:
20 Pull-ups
20 Burpee Box Jump Overs (24/20 in)
400m Run
Goal: Sub 14 min
Pec/Shoulder Stretch :90 sec/side
Roll/Smash Calves :90 sec/side
3-way Hip stretch (3min)
Banded Front Rack Stretch (3min)
3 Rounds:
5 wall squat
5 Boot strappers
:30sec Plank
Use the heaviest weight for each set. Rest as needed between sets.
Reverse Lunges: 2×10 each leg
Athlete chooses weight.
Rest as needed between efforts.
Couch Stretch: 2 min/side