No Equipment

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 15:00, perform the following...

Against a 2-minute running clock, complete as many reps as possible of:
20 Air Squats
15 Backpack Push Presses
Max Reps of Backpack Devil's Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.

When the running clock reaches 35:00, perform the following...

Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 15:00, perform the following...

Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 21X1 Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil's Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets. 

When the running clock reaches 35:00, perform the following...

Three sets of:
Alternating Dumbbell Bent Over Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer's Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

***

Running Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Rowing Option
Every 4 minutes, for 32 minutes for times of:
Row 550 Meters

Your goal should be to maintain consistent pacing across all sets. Aim for the same paces you held for last week’s 500 meter efforts. 

No Equipment

Seven rounds for time of:
30 Double-Unders or Jumping Jacks
8 Backpack Devil's Presses
12 Alternating Reverse Lunges

Rest 60 seconds, and then...

For time:
90 Double-Unders or Jumping Jacks
24 Backpack Devil's Presses
36 Alternating Reverse Lunges

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

Limited Equipment

Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil's Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then...

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil's Press
36 Alternating Reverse Lunges with Goblet Hold

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

No Equipment

Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 second Overhead Backpack Hold
30 seconds of Bodyweight Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following...

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 17:00, complete the following...

Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following...

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 24:00, complete the following...

Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following...

For time:
200 Meter Run or or 50 Mountain Climbers

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following...

Every minute, on the minute, for 12 minutes:
Station 1 - 30 seconds of Front Leaning Rest
Station 2 - 30 seconds of Biceps Curls
Station 3 - 30 seconds of Triceps Extensions

Limited Equipment

Two sets of:

60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer's Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following...

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 17:00, complete the following...

Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following...

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 24:00, complete the following...

Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following...

For time:
200 Meter Run or 20/15 Cal Bike or Row

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following...

Every minute, on the minute, for 12 minutes:
Station 1 - 30 seconds of Front Leaning Rest
Station 2 - 30 seconds of Biceps Curls
Station 3 - 30 seconds of Triceps Extensions

***

Endurance Option

Seven sets for max calories/meters of:

3 Minutes of a Machine or Run
Rest 2 Minutes

When the clock starts, complete the following...

Six sets for max reps of:
30 Seconds of Back Pack Ground to Overhead or DB/KB Snatches (Alternate arms every set)
Rest 15 seconds

followed by....

Six sets for max reps of:
30 Seconds of Roll to Candlestick
Rest 15 seconds

followed by....

Six sets for max reps of:
30 Seconds of Air Squat or Goblet Squat
Rest 15 seconds

followed by....

Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds

followed by....

Four rounds for time of:
400 Meter Run
15 Kettlebell Swings or Burpees
15 V-Ups

No Equipment

When the clock starts, perform...

Two sets of:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Stretch each leg
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following...

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee Tuck Jump
1 Backpack Clean and Jerk
1 Backpack Bearhug Squats
2 Burpee Tuck Jumps
2 Backpack Clean and Jerks
2 Backpack Bearhug Squats
3 Burpee Tuck Jumps
3 Backpack Clean and Jerks
3 Backpack Bearhug Squats
4.... and so on...

Rest 90 seconds between sets, and start each set where you left off the previous - continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you'll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following...

Every minute, on the minute, for 12 minutes:
Station 1: 15-20 Bodyweight Hip Bridges
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

Limited Equipment

When the clock starts, perform...

Two sets of:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Stretch each leg
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following...

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee
1 Dumbbell Clean and Jerk
1 Dumbbell Squat
2 Burpees
2 Dumbbell Clean and Jerks
2 Dumbbell Squats
3 Burpees
3 Dumbbell Clean and Jerks
3 Dumbbell Squats
4.... and so on...

Rest 90 seconds between sets, and start each set where you left off the previous - continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you'll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following...

Every minute, on the minute, for 12 minutes:
Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders)
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

***

Rowing Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

Row these 5-10% faster than the pace you held for your 2k PR – so if your 500m PR was 1:40/500m, you’ll aim to finish the 1000 meters in 3:00-3:10 each set. (100 seconds/1.05 or 1.1 = pace/500m x 2 for 1000m time)

Running Option
Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace

No Equipment

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squat 
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers - hold each position for one second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following...

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Push Ups
20 Sit Ups
10 Alternating Lunges

When the running clock reaches 36:00, perform the following...

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

followed by...

One set of:
2 minutes of Knee Plank Hold

Limited Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squat 
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers - hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following...

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer's Carry
5 Burpee Dumbbell Deadlifts

When the running clock reaches 36:00, perform the following...

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

followed by...

One set of:
2 minutes of Knee Plank Hold

No Equipment

Two sets of:
60 second Run/Bike/Row 
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 20 minutes:
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Backpack Ground to Overhead
Station 5: 45 seconds of Prone Plank from Elbows

When the running clock reaches 40:00, perform the following:

Three sets of:
3-5 Wall Climbs OR 30 seconds of Side Plank with Elbow Extended each side
Rest 30 seconds
Bent Over Backpack Rows x 8-10 reps @ 2111
Rest 30 seconds
Overhead Triceps Extension x 10-15 reps @ 2010
(use any weighted object to which you have access)
Rest as needed

Limited Equipment

Two sets of:
60 second Run/Bike/Row 
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 20 minutes:
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows

(please record the load used for each set)

When the running clock reaches 40:00, perform the following:

Three sets of:
Half-Kneeling Arnold Press x 6 reps each arm @ 2111
Rest 30 seconds
Bilateral Dumbbell or Kettlebell Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Overhead Triceps Extension x 10-15 reps @ 2010
Rest as needed

***

Mixed Modal Option

Against a 60-second running clock…
12/9 Machine Calories
Max Reps of Air Squats
Rest 60 seconds and repeat for a total of TEN sets.

If you have a weighted vest wear it! Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds.

Running Option
Every 3 minutes, for 24 minutes for times:
Run 250 Meters @ 105% of your 400m PR pace

The goal is to run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)

Rowing Option
Every 4 minutes, for 32 minutes for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets.

No Equipment

Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Backpack Ground to Overhead
15 Hand Release Push Ups
20 Goblet Squats

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges
10 Alternating Reverse Lunges
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

Limited Equipment

Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil's Press
10 Alternating Single-Arm Dumbbell Snatches 
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

No Equipment

Two sets of:
60 second Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds

When the running clock reaches 15:00, perform the following...

Three rounds for time of:
400 Meter Run or 100 Mountain Climbers

Immediately followed by...

Three rounds of...
7 Backpack Squat Cleans
7 Backpack-Facing Burpees

After every run/climbers you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees. 

Time Cap = 20 Minutes

When the running clock reaches 40:00, perform the following...

Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds 

Immediately followed by...

Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds

Immediately followed by...

Four sets of:
30 seconds of Hollow Hold
Rest 30 seconds

Limited Equipment

Two sets of:

60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds

When the running clock reaches 15:00, perform the following...

Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row

Immediately followed by...

Three rounds of...
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells

After every run/bike/row you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees. 

Time Cap = 20 Minutes

When the running clock reaches 40:00, perform the following...

Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds 

immediately followed by....

Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds

immediately followed by....

Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 seconds

No Equipment

Every minute, on the minute, for 10 minutes of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
(report total half burpees achieved)

Immediately followed by...

Every minute, on the minute, for 10 minutes of:
10 Back Pack Ground to Overhead + 10 Back Pack Hugging Lunges + 20 Mountain Climbers

Immediately followed by...

Every minute, on the minute, for 5 minutes of:
20 Jumping Jacks + Max Reps of Air Squats
(record total air squats achieved)

Immediately followed by...

Every minute, on the minute, for 5 minutes of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups

Limited Equipment

Every minute, on the minute, for 10 minutes of:

Station 1 = 10 Down Ups + Max Reps of Half Burpees 
Station 2 = Rest
(Record total number of half burpees achieved)

Immediately followed by...

Every minute, on the minute, for 10 minutes of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest

*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finsihed in the previous minute.

Immediately followed by...

Every minute, on the minute, for 5 minutes of:
30 Double-Unders + Max Reps of Air Squats 
(record total number of Air Squats)

Immediately followed by...

Every minute, on the minute, for 5 minutes of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups

No Equipment

Two sets of:
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Plank Hold from Elbow Position
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Ground to Sky Reaches
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Wall Sit Hold
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 3 minutes for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps

When the running clock reaches 20:00, perform the following...

Every minute, on the minute, for 18 minutes of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following...

Every minute, on the minute, for 9 minutes of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps

Limited Equipment

Two sets of:

45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 3 minutes for max calories/reps of:
Station 1: 20 seconds of Machine Calories (record as reps)
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows

When the running clock reaches 20:00, perform the following...

Every minute, on the minute, for 18 minutes of:
Station 1: Number of Calories you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following...

Every minute, on the minute, for 9 minutes of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps

***

Running Option

800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run

Rowing Option
Three sets for times of:
Row 2000 Meters @ 90% of 2k PR pace or Bike Erg 4000 Meters @ 90% of 4k PR Pace
Rest 4-5 minutes

No Equipment

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 20:00, perform the following...

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Burpees
Push-Ups
Backpack Thrusters
Air Squats

You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement

Time Cap = 15 Minutes

When the running clock reaches 40:00, perform the following...

Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold

Immediately followed by...

Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds

Limited Equipment

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 20:00, perform the following...

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats

You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement

Time Cap = 15 Minutes

When the running clock reaches 40:00, perform the following...

Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold

Immediately followed by...

Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds

No Equipment

When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row 
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 14:00, perform the following...

Every minute, on the minute, for 16 minutes of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

When the running clock reaches 30:00, perform the following...

Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1

Limited Equipment

When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row 
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 14:00, perform the following...

Every minute, on the minute, for 16 minutes of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 30:00, perform the following...

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

***

Mixed Modal Option

Against a 60-second running clock…
10/7 Machine Calories
Max Reps of Devil’s Press (50/35 lb DBs)
Rest 60 seconds and repeat for a total of TEN sets.

Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 4-6 reps each set.

Running Option
Every 3 minutes, for 30 minutes for times:
Run 200 Meters @ 105% of your 400m PR pace

Speed intervals this week. Run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)

Rowing Option
Every 4 minutes, for 40 minutes for distances:
90 seconds of Rowing or Bike Erg

Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!

No Equipment

Complete the following for time:
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by...

Five rounds of:
20/15 Push-Ups
20 Alternating Lunges

Immediately followed by...

Three rounds for time of:
500 Meter Row or 400 Meter Run
50 Double-Unders

Limited Equipment

Complete the following for time:

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by...

Five rounds of:
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer's Hold
10 Dumbbell Deadlifts

Immediately followed by...

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders

No Equipment

Two sets of:
60 second Jog in Place/Jump Rope/Jumping Jacks
30 seconds of Alternating Single-Leg V-Ups
60 seconds of Alternating Single Leg Deadlifts
60 seconds of Alternating Bird Dogs
30 seconds of Bodyweight Hip Bridges
Rest 60 seconds

When the running clock reaches 15:00, perform the following...

Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Ground to Overhead
10 Jumping Squats
15 Sit-ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks

When the running clock reaches 35:00, perform the following...

Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds 

immediately followed by....

Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds

immediately followed by....

Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds

immediately followed by....

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

Limited Equipment

Two sets of:

60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds

When the running clock reaches 15:00, perform the following...

Complete as many rounds and reps as possible in 15 minutes of:
5 Devil's Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Machine Calories

When the running clock reaches 35:00, perform the following...

Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds

immediately followed by....

Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds 

immediately followed by....

Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds

immediately followed by....

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

***

Four sets for for times of:

30/20 Machine Calories or 300 Meter Run
20 Walking Lunges with DB/KB or weights if possible
100-Foot Sandbag/Odd Object Carry (bear hug)
Rest 90 seconds

Every minute, on the minute, for 10 minutes:
2 Candle Stick Rolls
4 Hand-Release Push-Ups
6 Ground to Overhead with Backpack/Object or 6 Alternating DB/KB Snatch

Immediately followed by...

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps (plank position and reach out with one arm to touch an object and switch)
12 Mountain Climbers

Immediately followed by...

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side (balance on one foot, touch the ground and then reach overhead)

Immediately followed by...

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

Followed by...

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds 
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

No Equipment

Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following...

Every minute, on the minute, for 15 minutes of:
Station 1: 20 Smurf Jacks (Jumping Jacks from a Squatted Position)
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object

When the running clock reaches 27:00, perform the following...

3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object

(10 Minute Cap)

When the running clock reaches 40:00, perform the following...

Every 90 seconds, for 12 Minutes of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of Single-Arm Backpack/Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)

Limited Equipment

Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following...

Every minute, on the minute, for 15 minutes of:
Station 1: 15-18/10-12 Machine Calories
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts

When the running clock reaches 27:00, perform the following...

Three rounds for time of:
15/10 Machine Calories
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts

Time Cap = 10:00

When the running clock reaches 40:00, perform the following...

Every 90 seconds, for 12 minutes of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold

***

Running Option

Every 4 minutes, for 32 minutes for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace

Rowing Option
Every 3 minutes, for 36 minutes for distances:
75 seconds of Rowing

See if you can keep the same paces as last week…just need to hold on for 15 more seconds.

No Equipment

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:

10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 16:00, perform the following...

Against a 2-minute running clock...
200 Meter Run
Max Reps of Alternating Lunges

Rest 60 seconds, and then...

Against a 2-minute running clock...
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)

Rest for 60 seconds and repeat for a total of THREE sets.

When the running clock reaches 16:00, perform the following...

Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes

Limited Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 16:00, perform the following...

Against a 2-minute running clock...
20/15 Machine Calories
Max Reps of Jumping Lunges

Rest 60 seconds, and then...

Against a 2-minute running clock...
20/15 Machine Calories
Max Reps of Alternating Dumbbell Lunges 

Rest for 60 seconds, and repeat for a total of THREE sets.

When the running clock reaches 40:00, perform the following...

Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes

***

Five sets of:

100-Foot Farmer’s Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes

No Equipment

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 20 minutes of:

Station 1: 10-15 Right Arm Forward Push-Ups (stagger your right arm out in front)
Station 2: 10-15 Left Arm Forward Push-ups (stagger your left arm out in front)
Station 3: 15-20 Backpack Ground to Overhead OR 20 Alternating Leg V-Ups
Station 4: 10-15 Superman Punches (superman position and reach arm straight and bring back)

*Please record total number of reps per set.

When the running clock reaches 40:00, perform the following...

Every minute, on the minute, for 12 minutes of:

Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches

Limited Equipment

Two sets of:

60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 20 minutes of:
Station 1: 10-15 Right-Arm Push Press
Station 2: 10-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers

*Please record total number of reps each set

When the running clock reaches 40:00, perform the following...

Every minute, on the minute, for 12 minutes of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches

***

Bike Option

Every 10 minutes, for 40 minutes for times:
100/70 Calories of Assault Bike

Running Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace

Rowing Option
One set of:
Row 2000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 2000 Meters @ 80-85% of 2k PR Pace

No Equipment

Complete as many rounds and reps possible in 5 minutes of:
400 Meter Run or 100 Double-Unders
30 Object Ground to Overhead (backpack, water jug, etc...)
30 Alternating Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
30 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes - 5 minutes on, 2 minutes off, for 5 sets. 

Please record how many TOTAL rounds completed.

Rest until recovered, and then perform...

Every 3 minutes, for 9 minutes of:
30 seconds of Backpack/Water Jug Romanian Deadlifts
60 second Wall Sit Hold

Limited Equipment

Complete as many rounds and reps possible in 5 minutes of

1000 Meter Row or 800 Meter Run or 60/45 Calorie Assault Bike
50 Alternating Dumbbell Snatches
50 Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
10 Alternating Single-Arm Dumbbell Devil's Press
10 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes - 5 minutes on, 2 minutes off, for 5 sets.

Please record TOTAL rounds + reps for entire workout.

Rest until recovered, and then perform...

Every 3 minutes, for 9 minutes of:
30 seconds of Medicine Ball Hamstring Curls
60 second Wall Sit Hold