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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