Strength:
4 x 10 Goblet Squat
4 x 10 Barbell Overhead Press
Accessory:
A.
3 x 12ea Alternating Dumbbell Row
3 x 15 GHD Back Extension
B.
3 x D&B Front Plate Carry
3 x 10ea Starfish Crunch
Conditioning: Max Rounds in 8:00 of:
D&B Sled Push/Push
15 Kettlebell Swing
15 Dumbbell Clean
Strength:
4x4 Pull Ups
4x6ea Step-ups
Accessory:
A)
3x15-20 BW Hip Thrust
3x10ea Single-Arm DB OHD Press
B)
3x10ea Shoulder Tap Plank
3x10 Bench Leg Raises
Conditioning: Complete each exercise for 1:00, take 0:20 to transition. 2 rounds.
Goblet Squat
Lateral Bear Crawl
Incline Treadmill Run
Kettlebell Sumo Deadlift
Strength:
4x2 Sumo Deadlift
4x3 Barbell Close Grip Bench Press
Accessory:
A)
3x10-12 Rack Chin
3x10ea Step-ups
B)
3xmax V-Ups
3x15ea Dumbbell 3- Point Row
Conditioning: Tabata (0:20/0:10) 4 Rounds at each station.
Alternating Arm Kettle Bell Swing
Slam Ball Slams on Knees
Wall Ball
Sled Pull/Push
2 rounds for time of:
D&B Bear Crawl
D&B Sled Pull/Push
0:40 on/0:20 off for 4 rounds (use 0:20 to switch stations):
Ring Row
Push-ups
Battle Ropes
Burpees
Slam Ball Shoulder
Then, 3 rounds of:
30 (15ea) BW Walking Lunges
15 Kettlebell Swing
Mobility:
Wall Piriformis Stretch
Downward Dog
Couch Stretch
Band Lat Stretch
Calf Stretch
Strength:
4 x 2 Trap Bar Deadlift/Block Pull
4 x 3 Barbell Bench Press
Accessory:
A)
3 x 10 Inverted Rows
3 x 10ea Stationary Lunges
B)
3 x 10ea Shoulder Tap Planks
3 x 10ea Starfish Crunches
Conditioning: Complete all reps or 8:00 whichever comes first
20 Wall Ball
D&B Shuffle Run
20 Dumbbell Curl to Push Press
D&B Shuffle Run
20 Constant Tension Goblet Squats
D&B Shuffle Run
Strength:
4 x 3 Barbell Box Squat
4 x 5 Paused Dumbbell Row
Accessory:
A)
3 x 12ea Lateral Lunges
3 x 10-12 GHD Sit Ups
B)
3 x 10 Push Ups
3 x 30sec Bicycle Crunches
Conditioning: Max rounds in 8:00 of:
10 Jump Squats (Touch ground)
30sec Plank
15 Kettle Bell Swings
30sec Plank
10 Jump Squats (Touch ground)
2 Rounds for time of:
15 Slam Squat & Throw
D&B 3 times Hop Scotch Agility Ladder
15 Slam Ball Throw Behind
D&B 3times Sled Pull Push (Heavy)
15 Slam Ball Slam (knees)
45 sec Mountain Climbers
With remaining time, complete max rounds of:
10 Jump Squat (Touching Ground)
5 Inchworm
10 Jump Squat (Touching Ground)
30 sec Prone Cobra
Mobility:
Squat Hold
Windmill
Wall Hip ER
Rack Lat Stretch
Strength:
4 x 3 Barbell Back Squat
4 x 6 Barbell Row
Accessory:
A.
3 x 10ea Single leg Romanian Deadlift
3 x 10 1 1/2 Rep Dumbbell Bench Press
B.
3 x 30-40sec ea Side Plank
3 x 10ea Deadbug/Weighted
Conditioning: Max Rounds in 8:00.
0:30 Ropes
12 Dumbbell Thrusters
12 Double Kettlebell Deadlift
Strength:
4x4 Pull Ups
4x6 Step-ups
Accessory:
A)
3x12-15 Leg Curls
3x30-45sec Hollow Body
B)
3x10 Ring Scarecrows
3x10-12 Physio Ball Roll-ins
Conditioning: Tabata (0:20/0:10) 4 Rounds each station.
Dumbbell Cleans
Kettlebell Swing
Air Bike
Otis Ups
Strength:
4 x 4 Band/BW/Weighted Chin-ups
4 x 6 Barbell Single-Leg Deadlift
Accessory:
A)
3 x 10 Barbell Front Squat
3 x max Alternating V-Ups
B)
3 x 10 Paused Push-ups
3 x 15 Dumbbell Reverse Fly
Conditioning:
Buy in - 15 Burpees
3 rounds for time of:
12 Slam Ball Slam
12ea BW Walking Lunges
Buy out - 15 Burpees
Strength:
4x3 Sumo Deadlift
4x3 Barbell Close Grip Bench Press
Accessory:
A)
3x10 Pendlay Row
3x10ea Half Kneeling Step Ups
B)
3xmax Reverse Crunches
3x15ea Russian Twist/Weighted
Conditioning: Max rounds in 8:00 of:
D&B Bear Crawl
30sec Ropes
12 Dumbbell Thrusters
0:40 on/0:20 off for 4 rounds (use 0:20 to switch stations):
Walking Lunges
Dumbbell Snatches
Bear Crawl
Dumbbell Curl to Push Press
Air Bike
Then, 2 rounds of:
1:00 Plank
1:00 Incline Treadmill Run
1:00 Crab Toe Touches
Mobility:
Calf Stretch
Hip Hinge
Worlds Greatest
Downward Dog
Strength:
4 x 3 Trap Bar Deadlift/Block Pull
4 x 3 Barbell Bench Press
Accessory:
A)
3 x 10 Landmine Row
3 x 10ea Front Loaded Reverse Lunges
B)
3 x 10ea Stir the Pot
3 x 20 Band Pull-Aparts
Conditioning: Complete all reps:
20 Jump Squat
20 Push-ups
20ea High Box Step-ups
20ea Alternating Toe Touch
2 Laps Around Building
Strength:
4 x 4 Barbell Box Squat
4 x 6 Paused Dumbbell Row
Accessory:
A)
3 x 12ea Barbell Curtsy Lunges
3 x 40 sec Lemon Squeezes
B)
3 x 10 Dumbbell Close Grip Bench Press
3 x 20-30 Prone Cobra
Conditioning: Max rounds in 8:00 of:
0:30 Mountain Climbers
0:30 Slam Ball Shoulder
0:30 Inchworm
Conditioning:
21 Frog Jumps
21 Slam Ball Slams
30sec Ropes
15 Frog Jumps
15 Slam Ball Slams
30sec Rops
9 Frog Jumps
9 Slam Ball Slams
30sec Ropes
Then,
Sled Relay/Run
Mobility:
Pigeon Pose
Couch Stretch
Downward Dog
Band Lat Stretch
Strength:
4 x 4 Barbell Back Squat
4 x 6 Barbell Row
Accessory:
A.
3 x 12ea Banded Glute Kickeback
3 x 10 Dumbbell Bench Press
B.
3 x 12ea Oblique Crunches
3 x 30 sec Side to Side Heel Touches
Conditioning: Partner Up! While one person is completing the reps, the other is simultaneously working.
2 Rounds for time
60 Kettlebell Swings -- Plank
60 Wall Ball -- Sit- Ups
Strength:
4x5 Pull Ups
4x7 Step-ups
Accessory:
A)
3x12-15 Reverse Hyper/Back Extension
3x10-12 Bench Leg Raises
B)
3x10 Dumbbell Fly
3x12ea Single Arm Ring Rows
Conditioning: 0:40 on 0:10 for 3 rounds and switch
Ropes
In-Out Agility Ladder
Mountain Climbers
Strength:
4 x 5 Band/BW/Weighted Chin-ups
4 x 7 Barbell Single-Leg Deadlift
Accessory:
A)
3 x 10ea Reverse Lunges
3 x max Reverse Crunches
B)
3 x 12 Pushup/Pin/Weighted
3 x 12 Ring Rows
Conditioning: Ladder 1-2-3-4-5-6-7-7-6-5-4-3-2-1
Wall Ball
Dumbbell Cleans
Part 1: Max rounds in 12:00
15ea Slam Ball Shoulders
15 DB Cleans
15ea Goblet Reverse Lunges
15 V-Ups
Part 2: Complete all reps!
30 Jump Squats (Touch Ground)
30sec Hollow Body
30 Kettlebell Swings
30 (15ea) Russian Twist
20 Burpees
Mobility:
Couch Stretch
Wall Hip ER
Wall Lat Stretch
Band Dislocations
Strength:
4x4 Sumo Deadlift
4x4 Barbell Close Grip Bench Press
Accessory:
A)
3x10 Paused Chest Supported Row
3x10ea Weighted Step-ups
B)
3xmax Weighted/BW V-Ups
3x15 Seated Band Row
Conditioning: Max rounds in 8:00 of:
12 Otis Ups
6 Calories Air Bike
12 Slam Ball Shoulder
Strength:
4 x 4 Trap Bar Deadlift/Block Pull
4 x 4 Barbell Bench Press
Accessory:
A)
3 x 10ea Half-Kneeling Single-Arm Arnold Press
3 x 10 Goblet Squat
B)
3 x 10 Walk Out Plank
3 x D&B Suitcase Carry
Conditioning: Complete each exercise for 1:00, rest/move to next station in 0:20, complete next exercise for 1:00, etc. 1 total round.
Incline Treadmill Run
Cradle Carry
Wall Sit
Barbell Thruster
Farmer Carry
Jump Rope
Strength:
4 x 4 Barbell Box Squat
4 x 6 Paused Dumbbell Row
Accessory:
A)
3 x 10-12 Rage Ball Leg Curls
3 x 9 IYT Shoulder Raises
B)
3 x 10ea Russian Twist
3 x 12ea Dead Bugs
Conditioning: EMOM for 2 rounds. Remaining time in the minute is your rest time.
12 Kettle Bell Swing
6 Inchworm
10 Frog Jumps
35 Sec Ropes
EMOM x 5:
Odd: D&B Sled Pull/Push (Light&Fast)
Even: 10 Box Jump
4 Rounds for time of:
12 Barbell Push Press
12 Slam Ball Slam
D&B Hop Scotch through Ladder
15 V-ups
Mobility:
Standing Tri/Lat Stretch
Windmill
Half-Kneeling Hip Flexor
Standing Single-Leg Hamstring
Band Dislocations
Tabata (20 sec on/10 sec off) for 5 rounds at each exercise before moving to the next exercise:
Slam Ball Shoulder
Sled Pull/Push
Constant Tension Squat
Farmer Carry
Skater Jumps
0:40 on/0:20 off for 3 rounds of (switch stations during 0:20):
Bear Crawl
Ring Row
Med Ball Sit-ups
Mobility:
Hanging Lat Stretch
IR/ER Hip Sit
Spiderman Lunge
Band Pec Stretch
Strength:
4 x 4 Barbell Back Squat
4 x 6 Barbell Row
Accessory:
A.
3 x 10 Barbell Sumo RDL
3 x 10 Single-Arm Dumbbell Incline Press
B.
3 x 10ea Band Pallof Twists
3 x 30-60sec Plank
Conditioning: 4 rounds or 8:00, whichever comes for first:
12 Burpees
12 (6ea) Slam Ball Shoulder (35/25)
Strength:
4x5 Pull Ups
4x7 Step-ups
Accessory:
A)
3x10 Barbell Romanian Deadlift
3xMax Reverse Crunches
B)
3x10 Arnold Press
3x30-45 sec Plank/Weighted
Conditioning: Add 2 Reps to each exercise every round. Max rounds in 7:00
Slam Ball Slams
Otis Ups
Skater Jumps
Strength:
4 x 5 Band/BW/Weighted Chin-ups
4 x 7 Barbell Single-Leg Deadlift
Accessory:
A)
3 x 10 1 1/2 Rep Goblet Squat
3 x 10 Bench Leg Raises
B)
3 x 12 Dumbbell Close Grip Bench Press
3 x 20 Hip Thrust
Conditioning: 0:30 on/0:15 off for 3 rounds. Use 15 seconds to switch stations.
Sled Row
Quick Step-Ups
Wall Ball
Strength:
4x5 Sumo Deadlift
4x5 Barbell Close Grip Bench Press
Accessory:
A)
3x10 Paused Inverted Row
3x10ea Curtsy Lunges
B)
3x30-40 sec Lemon Squeezes
3x12 Dumbbell Reverse Fly
Conditioning: Then, max rounds in 8:00 of:
10 Kettlebell Swing
30 Sec Battle Ropes
10 Dumbbell Clean
30 Sec Jumping Battle Ropes
0:45 on, 0:15 for 3 rounds of:
Air Bike
Spiderman Plank
Slam Ball Slam
Sled Rope Pull/Push
DB Clean & Press
0:30 on/0:15 off for 5 rounds of:
Reverse Lunges
Battle Ropes
Mobility:
Spiderman Lunges
Pigeon Pose
Couch Stretch
Band Pec Stretch
Band Dislocations
Strength:
4 x 5 Trap Bar Deadlift/Block Pull
4 x 5 Barbell Bench Press
Accessory:
A)
3 x 10ea Half-Kneeling Single-Arm Landmine Press
3 x 10 Kettlebell Front Loaded Squat
B)
3 x 10 Ring In and Out
3 x 30-40 sec Side Plank
Conditioning: Tabata (0:20 on/0:10 off) for 5 rounds at each station of:
Legs Only Air Bike
Jump Squat
Med Ball Woodchop
Strength:
4 x 5 Barbell Box Squat
4 x 7 Paused Dumbbell Row
Accessory:
A)
3 x 10ea Single-Leg RDL
3 x 15 Dumbbell Lateral Shoulder Raise
B)
3 x 10ea Shoulder Tap Plank
3 x 15 Ring Row
Conditioning: Partner Up! Complete as many rounds with your partner as possible in 8:00. Alternate reps with your parter of:
30 BW Squats
30 Push-ups
30 Med Ball Sit-ups
0:40 on/0:20 off for 4 rounds (use 0:20 to switch stations):
Walking Lunges
Sled Push/Push
Battle Ropes
Dumbbell Curl to Press
Arms ONLY Air Bike
Then, 3 rounds of:
1:00 Jump Rope
1:00 Incline Treadmill Run
Mobility:
Calf Stretch
Gate Pose
High Lunge Pose
Extended Side Angle Pose
Downward Dog
Strength:
4 x 5 Barbell Back Squat
4 x 7 Barbell Row
Accessory:
A.
3 x 10 (4 sec) Eccentric RDL
3 x 10ea Single-Arm Dumbbell Bench Press
B.
3 x D&B Kettlebell Front Loaded Carry
3 x 12-15 V-Ups/Weighted
Conditioning: Max rounds in 8:00 of:
12 Dumbbell Squat to Press
12 Kettlebell Swing
12 Squat Jump
12(6ea) Prone Alternating Toe Touches
Strength:
4 x 6 Barbell Overhead Press
4 x 7ea Weighted Walking Lunges
Accessory:
A)
3x12-15 Seated Banded Rows
3x30sec Elbows to Knees
B)
3x10-12ea Banded Leg Extensions
3x12 Double Kettlebell Romanian Deadlift
Conditioning: Max rounds in 7:00 of:
12 Jump Squats (Touch Ground)
6 Inchworms
12 Jump Squats
6ea Crab Toe Touches
Strength:
4x6 Barbell Box Squat
4x6 Band/BW/Weighted Chin-up
Accessory:
A)
3x12 Reverse Fly
3x10-12 Glute Kickback
B)
3x10-12 GHR Sit Ups
3x10 Arnold Press
Conditioning: Ladder of each exercise from 1-2-3-4-5-6-7 to 6-5-4-3-2-1.
Wall Ball
Dumbbell Single Arm Snatch
Strength:
4 x 6 Barbell Conventional Deadlift (w/ 3 sec eccentric)
4 x 6 Dumbbell Bench Press
Accessory:
A)
3 x 12ea Single-Arm Ring Row
3 x 10 Bench Leg Raises
B)
3 x 10ea Single-Leg Box Squats
3 x 20 Band Pull-Aparts
Conditioning: Max rounds in 7:00 of:
20 BW Squat
20 (10ea) Mountain Climbers
10 Dumbbell Push Press
Part 1:
Start with 2 reps on each exercise and add two each round. Get as many rounds as you can in 12 minutes.
Frog Jumps
Push-ups
Slam Ball Throw Behinds
Part 2:
6 rounds tag team. One person Air Bike while their partner does lateral bear crawls.
Lateral Bear Crawl - 10 Cal on Air Bike
Part 3:
8 Rounds of tabata (20sec/10sec)
Ropes
Mobility:
Kneeling Adductor Stretch
Spiderman Lunge
Wall Calf Stretch
Band Pec Stretch
Strength:
4x6 Barbell Sumo Deadlift
4x6 Barbell Close Grip Bench Press
Accessory:
A)
3x10 ea Three Point Row
3x30-40 sec ea McGill Crunch
B)
3x8 Elevator Goblet Squat
3x 10-12 ea Oblique Crunch
Conditioning: Max Rounds in 8:00 of:
12 Barbell Thrusters
15 ea Skater Jumps
12 Sled Rows
Strength:
4 x 6 Barbell Overhead Press
4 x 7ea Weighted Walking Lunges
Accessory:
A)
3x12-15 Kneeling Lat PullDown (2Bands)
3x15 Physio Ball Leg Curl
B)
3x10 Goblet Squat
3x10ea Alternating V-ups
Conditioning: Max rounds in 8:00 of:
0:30 Dumbbell Curl to Press
0:30 Mountain Climbers
0:30 Lateral Shuffle
Strength:
4 x 6 Band Pull-ups
4 x 7ea Barbell Reverse Lunges
Accessory:
A)
3x10 Close Grip Push-ups
3x15 GHD Back Ext/Reverse Hyper
B)
3x8-10ea Deadbugs/Weighted
3x15 Ring Rows
Conditioning: 3 rounds or 8:00 of:
12ea Single Arm Dumbbell Snatches
D&B Bear Crawl
45 Sec Battle Rope
Strength:
4 x 6 Paused Back Squat
4 x 6 Barbell Row
Accessory:
A)
3x12ea Reverse Lunges
3x10 Dumbbell Bench Press
B)
3x10ea Stir the Pot
3xmax Bench Leg Raises
Conditioning: Max Rounds in 8:00 of:
12 Slam Ball Slam
12 Sled Row
12 Kettle Bell Sumo Deadlift
Modified Tabata (0:40 on, 0:20 off) for 4 rounds of:
Heavy Slam Ball Carry
Renegade Row
Rope Sled Pull/Push Back
Walking Lunges
Treadmill Run
0:30 on/0:15 off for 3 rounds of:
Squat Jump
Kettlebell Push Press
Mobility:
Spiderman Lunges
Wall Piriformis Stretch
Half Kneeling Thoracic Rotations
Band Pec Stretch
Child's Pose
Strength:
4x6 Barbell Box Squat
4x6 Band/BW/Weighted Chin-up
Accessory:
A)
3x12 Ring Scarecrow
3x10 Barbell Romanian Deadlift
B)
3x10-12 Alternating Toe Touch
3x10 Pushup/Pin Pushup
Conditioning: Tabata (0:20 on 0:10 off) 5 Rounds at each station, and switch
Toe Touches
Jumping Battle Ropes
Heavy Kettlebell Swing
Air Bike SPRINT
Strength:
4 x 6 Barbell Conventional Deadlift (w/ 3 sec eccentric)
4 x 6 Dumbbell Bench Press
Accessory:
A)
3 x 12ea Alternating Dumbbell Row
3 x 30-60sec Hollow Body
B)
3 x 10ea Front Loaded Weighted Lunges
3 x 30sec Lemon Squeezes
Conditioning: Max Rounds in 7 min.
45 Sec Wall Sit
D&B Sled Sprint
30 Sec Plank
12 DB Clean
Strength:
4 x 7 Barbell Overhead Press
4 x 8ea Weighted Walking Lunges
Accessory:
A)
3x15ea Single-Arm Band Row
3x15-20 Physio Ball Leg Curl
B)
3xD&B 1 Up, 1 Down Carry
3x10ea Deadbug
Conditioning: Tabata (0:20 on/0:10 off) for 4 rounds at each station:
Kettlebell Swing
Sled Drag
Air Bike
Russian Twists
Strength:
4 x 7 Band Pull-ups
4 x 8ea Barbell Reverse Lunges
Accessory:
A)
3x10 Assisted Parallel Bar/Ring Dips
3x10ea Single-Leg Dumbbell Deadlift
B)
3x30 sec ea Side Plank
3x20 Band Pull-Apart
Conditioning: Start at 2 reps, add 2 reps every round completed. Max rounds in 7:00:
Burpee
V-Up
Kettlebell Swing
Strength:
4 x 7 Paused Back Squat
4 x 7 Barbell Row
Accessory:
A)
3x12ea Dumbbell Kneeling Step-ups
3x10 Elevator Push-ups
B)
3xD&Bea arm Suitcase Carry
3xmax reps in 40 sec Lying Toe Touch Crunch
Conditioning: 0:45 sec on/0:15 off for 3 total rounds of:
Sled Low Bar Push
Dumbbell Clean
Wall Ball
EMOM x 5 (total of 10:00):
Odd Minutes: 15 Dumbbell Clean
Even Minutes: 20 BW Squats
Max rounds in 18:00 of:
12 Wall Ball
12 Slam Ball Throw Behind
D&B Bear Crawl
12 V-ups
12 Dumbbell Curl to Press
1:00 Incline Treadmill Run
Mobility:
Hanging Lat Stretch
Windmills
Half-Kneeling Hip Flexor Stretch
Standing Single-Leg Hamstring Stretch
Band Dislocations
Strength:
4x7 Barbell Box Squat
4x7 Band/BW/Weighted Chin-up
Accessory:
A)
3x15 Banded Fly
3x12 Double Kettlebell Deadlift
B)
3x10-12 V-ups/Weighted
3x10ea Shoulder Tap Plank
Conditioning: 3 rounds for time of:
30 (15ea) BW Walking Lunges
15 Barbell Thruster (45/25)
15 Slam Ball Slam on Knees (35/25)
Strength:
4 x 7 Barbell Conventional Deadlift (w/ 3 sec eccentric)
4 x 7 Dumbbell Bench Press
Accessory:
A)
3 x 15ea Dumbbell 3-Point Row
3 x 30-60sec Plank
B)
3 x 10ea Weighted Step-ups
3 x D&B Heavy Farmer Carry
Conditioning: Max rounds in 7:00 of:
1 Lap Around Building
10 Slam Ball Shoulders