When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 24 minutes:
Station 1 - 15/10 Machine Calories or 45 seconds of Mountain Climbers
Station 2 - 10-15 Bilateral Bent-Over Rows
Station 3 - 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 - Rest

When the running clock reaches 45:00, perform the following...

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds 

***

Rowing Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.

Running Option
Six sets for distances of:
4 Minutes of Running
Rest 2 minutes

No Equipment

When the clock starts, perform...

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

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 15:00...

Complete as many rounds and reps as possible in 2 minutes of:
30 Facing Line Jumps
20 Backpack Sumo Deadlifts
20 Alternating V-Ups

Rest 30 seconds, and then...

Complete as many rounds and reps as possible in 2 minutes of:
30 Lateral Line Jumps
20 Russian Backpack Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions. 
This portion will take 10 minutes to complete.

Limited Equipment

When the clock starts, perform...

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

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 15:00...

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups

Rest 30 seconds, and then...

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions. 
This portion will take 10 minutes to complete. 

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
10 Back Pack Cleans or Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges 
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

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

Every 8 minutes, for 24 minutes for times of:
400 Meter Run OR 90 seconds of Bear Crawl
30 Step-Ups OR Alternating Lunges (Option to Hold Weight Wherever)
25 V-Ups
20 Single-Arm Backpack Thrusters (10 per arm) OR 20 Squat Jumps

When the running clock reaches 45:00, perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
10 Bilateral Rows (Use Water Jug or Bodyweight with a 1-second Hold at the Top)
10 Bodyweight Triceps Extensions
10 Backpack Biceps Curls

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

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

Every 8 minutes, for 24 minutes for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)

When the running clock reaches 45:00, perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls

No Equipment

Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Mountain Climbers
60 seconds of Plank or Hollow Body Hold
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Mountain Climbers
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Single-Arm Back Pack Snatches (15 each side) or Alternating Single Arm Dumbbell Snatches

Attempt to maintain nasal breathing for the duration of the workout.

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

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

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil's Press
10 Air Squats
4 Backpack Devil's Press
15 Air Squats
6 Backpack Devil's Press
20 Air Squats
8 Backpack Devil's Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

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

Three sets of:
30 seconds of Cross Body Mountain Climbers
30 seconds of Plank Position Pike Jumps (From a plank jump your feet to a pike position)
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

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

Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil's Press
10 Air Squats
4 Alternating Single-Arm Devil's Press
15 Air Squats
6 Alternating Single-Arm Devil's Press
20 Air Squats
8 Alternating Single-Arm Devil's Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets. 

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

Three sets of:
30 seconds of Cross Body Mountain Climbers
30 seconds of Plank Position Pike Jumps (From a plank jump your feet to a pike position)
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

***

Rowing Option
Four sets for times of:
Row 1650 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.

Running Option
Five sets for distances of:
4 Minutes or Running
Rest 2 minutes

There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full four minutes.

No Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers - hold each position for one full 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 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
*200-Foot Shuttle Run

Rest 2 minutes, and then...

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

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

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

Limited Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers - hold each position for one full 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 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
*200-Foot Shuttle Run

Rest 2 minutes, and then...

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

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

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

No Equipment

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Cross Body Mountain Climbers
Rest 60 seconds

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

Every minute, on the minute, for 21 minutes:
Station 1 – 8 Backpack Sumo Deadlift High Pulls + 10 Backpack Bearhug Lunges
Station 2 – 200 Meter Run OR (20 Bicycles + Hollow Hold the remainder of the minute)
Station 3 – Rest

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single Leg Hip Bridge each Leg
Rest 30 seconds

Limited Equipment

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Cross Body Mountain Climbers
Rest 60 seconds

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

Every minute, on the minute, for 21 minutes:
Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet Lunges
Station 2 – 200 Meter Run OR 18/12 Calorie Bike/Row
Station 3 – Rest

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single-Leg Hip Bridge each Leg
Rest 30 seconds

***

Running Option
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Rowing Option
Every 5 minutes, for 40 minutes for distances:
2 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace.

*Step 1*
Pick one with its corresponding distance:
Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters

*Step 2*
Pick your next movement grouping...

Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time. 
Every 3 Minutes, you will perform one set of your step 2 option. 

So when the clock reaches 3, 6, 9, 12, 15..... you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

No Equipment

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following...

Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets

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

Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers

Time Cap = 16 minutes

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

Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following...

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Machine Calories
5 Burpees
5 Jumping Squats
Rest 30 seconds

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

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Machine Calories

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes

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

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds

***

Aerobic Option

Four sets for times of:
25/18 Machine Calories or 400 Meter Run
Rest 30 seconds
25 Burpees
Rest 30 seconds
25/18 Machine Calories or 400 Meter Run
Rest 2 minutes

No Equipment

Every 4 minutes, for 24 minutes of:
Station 1 = 50 Running Man Line Jumps + 30 Back Pack Ground to Overhead + 20 Goblet Squats
Station 2 = 50 Jumping Jacks + 30 Down Ups

Limited Equipment

Every 4 minutes, for 24 minutes of:

Station 1 = 25/18 Machine Calories + 30 Alternating Dumbbell Snatches + 20 Goblet Squats
Station 2 = 100 Double Unders + 30 Down Ups

No Equipment

When the clock starts, perform…Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 4 minutes for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest

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

Every 3 minutes, for 15 minutes for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort

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

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Lateral Flys
(use textbooks or water jugs)
Rest 60 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 - 30 seconds of Bike or Row
Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 - 30 seconds of Devil's Press
Station 4 - Rest

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

Every 3 minutes, for 15 minutes for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil's Press completed during 30 second max effort

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

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Dumbbell Lateral Flys
Rest 60 seconds

***

Rowing Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency.

Running Option
One set of:
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
4 Minutes of Running (hard)
120 seconds of Easy Recovery Jog
2 Minutes of Running (hard)
60 seconds of Easy Recovery Jog
1 Minute of Running (hard)
30 seconds of Easy Recovery Jog

No Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)

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 20:00, perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Push Ups

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
10 Strict Single-Arm Backpack Presses each Arm

Limited Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)

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 20:00, perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press or Floor Press

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs

Rest 2 minutes, and then...

Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bird Dogs
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds" "When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 20 minutes:
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Backpack Deadlifts + 12 Alternating Pistols  
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

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

Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps
(Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm 
(Use a water jug or text books.)
Supinated-Grip Bent-Over Bat Wing Hold x 20-30 seconds
Rest 60 seconds

Limited Equipment

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bird Dogs
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds

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

Every minute, on the minute, for 20 minutes:
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

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

Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds

***

Conditioning Option
Against a 60-second running clock…
12/9 Machine Calories
Max Reps of Down Ups
Rest 60 seconds and repeat for a total of TEN sets

Don’t be scared to push the pace on these! Trust that you can maintain an aggressive pace and still recover in 60 seconds. A good goal would be to perform 14-16 Down-Ups each set…and remember, YOU WILL NEVER FAIL A DOWN UP.

Running Option
Every 4 minutes, for 32 minutes for times:
Run 400 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Rowing Option
Every 4 minutes, for 40 minutes for times of:
Row 600 Meters

Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold last week.

No Equipment
For time:
Ten rounds of…
10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Backpack Deadlifts
15 Backpack Presses

Limited Equipment
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

No Equipment

When the running clock begins, perform the following...

Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Backpack Suitcase Deadlifts (10 each side)
10 Windmills (5 each side; use a water jug OR balance a book on your hand)" "When the clock reaches 15:00, complete the following...

As many rounds and reps as possible in 16 minutes of:

20 Box Jumps OR 50 Double-Unders
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

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

Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds

For the curls and extensions, you can use any available objects or resistance bands. Alternatively, you can use a towel and create isometric tension in each of these positions; contract as hard as you can for 4-5 seconds per repetition, and play with slight elbow angle variations throughout the set.

Limited Equipment

When the running clock begins, perform the following...

Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Windmills (5 each side)

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

Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row

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

Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds

***

Aerobic Option

Five sets for max calories of:
5 Minutes of Row/Bike/Ski/Run
Rest 3 Minutes

Every minute, on the minute, for 8 minutes for max reps of:
Station 1 = 30 second Wall Sit + Max Alternating Lunges
Station 2 = Rest

Every minute, on the minute, for 8 minutes of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest

Every minute, on the minute, for 8 minutes of:
Station 1 = 30 Seconds of Romanian Deadlift (Backpack or DB/KB) + 30 seconds of Double Bent-Over Row (Backpack or DB/KB)
Station 2 = Rest

Every minute, on the minute, for 8 minutes for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences. 

No Equipment

When the clock starts, perform...

Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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...

Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Sumo Deadlift High Pulls
9 Jumping Squats

Rest 90 seconds, and then...

Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Clean and Jerks
9 Backpack Bearhug Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

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

Every minute, on the minute, for 12 minutes:
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

Limited Equipment

When the clock starts, perform...

Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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...

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then...

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

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

Every minute, on the minute, for 12 minutes:
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

***

Running Option
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Rowing Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

No Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into...

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring's active range of motion)

Rest until the running clock reaches 28:00, and then perform the following...

For time:
21 Burpees
42 Alternating Reverse Lunges 
15 Burpees
30 Alternating Reverse Lunges 
9 Burpees
18 Alternating Reverse Lunges 

Rest until the running clock reaches 38:00, and then perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
10 Backpack Hang Clean and Press
10 Backpack Strict Press
25 Sit-Ups

Limited Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into...

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following...

For time:
21 Burpees
42 Alternating Reverse Lunges 
15 Burpees
30 Alternating Reverse Lunges 
9 Burpees
18 Alternating Reverse Lunges 

Rest until the running clock reaches 38:00, and then perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups

***

Mixed Modal Option

Against a 60-second clock…
10/7 Machine Calorie
Max Reps of Dumbbell Hang Power Clean to Overhead (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 8-10 reps each set.

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.