A.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

B.

Every 10 minutes, for 40 minutes for times:
50/40 Calories of Assault Bike or Bike Erg
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks

A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings

B.

Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil's Presses (50/35 lb DBs)

A.

Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 2 reps @ 70-75%
*Set 3 - 3 reps @ 75-80%
*Set 4 - 6 reps @ 80+%
*Set 5 - 6 reps @ 80+%
*Set 6 - 6 reps @ 80+%
Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week's set of 8 reps.

B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/ 3/4 Bodyweight) OR Dumbbell Bench Press
Strict Pull-Ups

A.

Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Every 4 minutes, for 32 minutes for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

A.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

B.

Complete as many rounds and reps as possible in 30 minutes of:
50/40 Calories of Assault Bike
25 Burpee Box Jump-Overs (24"/20")
50/40 Calories of Rowing
15 Devil's Presses (50/35 lbs)
30 Dumbbell Push Presses (50/35 lbs)

A.

Every minute, on the minute, for 20 minutes (4 sets):
Station 1 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 - Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 - Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 - Front-Leaning Rest on Rings x 40 seconds
Station 5 - Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

B.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

OR

For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots

Five rounds for time:
400 Meter Run
20/15 Calories of Assault Bike
15 Toes to Bar
400 Meter Run
40 Air Squats

Time Cap = 40:00 Minutes

A.

Every 2 minutes, for 12 minutes:
Power Clean + Hang Clean @ 75-85%

B.

Against a 3-minute running clock...
400 Meter Run
Max Reps of Squat Cleans (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.

Every 2 minutes, for 40 minutes for max calories:
Station 1 - 90 seconds of Assault Bike (for calories)
Station 2 - 20 Kettlebell Walking Lunges
Station 3 - 90 seconds of Rowing (for calories)
Station 4 - 30 Push-Ups

A.

Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 8 reps @ 75+%
*Set 5 - 8 reps @ 75+%
*Set 6 - 8 reps @ 75+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week's set of 10 reps.

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Press
6 Burpee Box Jump-Overs (24"/20")
12 Kettlebell Swings (24/16 kg)

A.

Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your knee hovers just above the ground without making contact)
Rest 15 seconds
Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 60-90 seconds

B.

Five rounds for time of:
200 Meter Run
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)

A.

Every 3 minutes, for 15 minutes:
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

B.

Workout of the Month
For time:
12-9-6
Snatches (135/95 lbs.)
Chest to Bar Pull-Ups
Rest 2 Minutes
21-15-9
Snatches (85/55 lbs.)
Toes To Bar

Advanced:

Every 4 minutes for 8 rounds

15/12 Calorie Row

15 Burpees

2 rounds of “Cindy”

Intermediate:

Every 5 minutes for 7 rounds

15/12 Calorie Row

15 Burpees

2 Rounds of “Cindy”

Novice:

Every 6 minutes for 5 rounds:

15/12 Calorie Row

10 Burpees

1-2 Rounds of “Cindy”

A.

Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 10 reps @ 70+%
*Set 5 - 10 reps @ 70+%
*Set 6 - 10 reps @ 70+%
Rest as needed

Build to the heaviest set of 10 possible.

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar

A.

Every 2 minutes, for 10 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

B.

Five rounds for time:
12 Pull-Ups
9 Deadlifts (135/95 lbs)
6 Ground to Overhead (135/95 lbs)

Every 10 minutes, for 40 minutes for times:
800 Meter Run
60 Double-Unders
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Alternating Pistols

Note times for all four sets and then sum them for overall working time.

A.

Every 2 minutes, for 16 minutes:
Clean Lift-Off + 1 Hang Clean + 1 Clean @ 80-85% of 1-RM

B.

Against a 3-minute running clock...
25/18 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses (50/35 lbs)
12 Push-Ups

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

A.

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

B.

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds