Mobility: Ankles+Hips
Activation: 2 RDS
-1 Length Monster Walk
- 30"/30" Side Plank
- 10 DB Deadlifts
A. Front Squat
5x5 @ 75%/ 2'rest
B. 10' AMRAP
- 10 Air Squats
- 9 DB Snatches (Right)
- 10 Push-Ups
- 9 DB Snatches (Left) @22.5/15
C. 3 RFQ:
- 16 (8/S) DB Shoulder Presses
- 45" Plank Hold
- 5 T-I-Y Shoulder Raises With Band
DB: RX @22.5/15 / OPEN @17.5/12.5 / BEGINNER @15/7.5
| RX: PUSH-UP / OPEN: PUSH-UP ON KNEES / BEGINNER: BOX PUSH-UP |
Mobility: Shoulders+Hips
Activation: 2RDS
- 10 Shoulder Taps (Plank Pos.)
- 10 Scapula Pull-ups
- 60" Rowing
A. HSW Practice 10'
B. For Time:
- 1200m/800m Row/Run (male/female)
- 30 Hollow Body Rocks
- 20 Pull-Ups
- 50 Wallballs
- 20 Pull-Ups
- 30 Hollow Body Rocks
- 1200m/800m Row/Run (male/female)
(damper 3-5 on rower machine)
C. 3 RFQ:
15m HSW
10 Reverse DB Flies
16 (8/S) DB Rows
RX: PULL-UPS / OPEN: WITH BAND / BEG: WITH BAND
RX: HSW / OPEN: BEAR CRAWL / BEG: BEAR CRAWL
WB: RX @9/6 / OPEN @6/4 / BEG. @6/4
Mobility: Shoulders+Spine
Activation: 3RDS + Barbell WU
- 1 Length Inchworm
- 10 BB Row
- 10 Jumping Air Squats
A. E2MOM 10' _ Shoulder Presses
5x5 @ 75%
B. 12' AMRAP
- 6 Power Clean & Jerk @50/35
- 12 Jumping Lunges
C. 5 Sets
4 Push-ups + 4 Plyometric Push-ups
PCJ: RX @50/35 / OPEN @40/25 / BEG. @EMPTY BB
Mobility: General
Activation: 3' (3RDS-No Rest)
- 15" Jumping Jacks
- 15" Long Striders
- 15" Mountain Climbers
- 15" Air Squats
A. For Time: TC 32'
- 100 Double Unders
- 40 Burpees
- 800m Run
- 75 Double Unders
- 30 Burpees
- 600m Run
- 50 Double Unders
- 20 Burpees
- 400m Run
- 25 Double Unders
- 10 Burpees
- 200m Run
B. For max time Heavy Sand Bag / Medball Bear Hug Hold…to death
(Last people is the winner.)
RX: (100 DU / OPEN: 2' ACTIVE DU PRACT / BEG. 200 SU) X 0.75/0.5/0.25
Mobility: General
Activation: 3 RDS
- 5/5 Side Box Steps
- 10 Snatch Grip Presses
- 20" Tuck Jumps
A.3x4' AMRAP/3' Rest
1) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Thrusters
2) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Hang Power Snatches
3) - 24/20 Cal Row
- 15 Box Jump Overs
- Max Rep Hang Squat Cleans
(damper 3-5 on rower machine)
B. 3 RFQ:
16 (8/S) Reverse KB/DB Lunges
16 (8/S) KB/DB RDL
10 Glute Bridges
BOX: RX @60/50 / OPEN @50/40 / BEG. @40/PLATES
BARBELL: RX @40/30 / OPEN @30/20 / BEG. EMPTY BB
Mobility: General
Activation: 2 RDS
- 2 Lengths Butt Kicks
- 10 Scapula Pull-ups
- 2 Lengths High Knees
- 10 Scapula Push-ups
A. 5 RFT: *TC 30'
- 400m Run (500m Row)
- 10 Strict Pull-Ups
- 15 Push-Ups
- 20 Sit-Ups
B. 3 Super sets
10 Reverse DB Flies + 10 Push-Ups
RX: STR. PULL-UPS / OPEN: RING ROWS / BEG: RING ROWS
Mobility: Ankles+Hips
Activation: 3 RDS
- 6 Deck Squats
- 5/5 Wind Mills
- 30" Jumping Lunges
A. Front Squats
5x8 @65%/2' Rest
B. 14' AMRAP:
- 18 Air Squats
- 15 R KBS
- 12 (6 left then 6 right) Single Arm KB Hang Clean & Jerks
- 9 HSPU
KB: RX @24/16 OPEN @20/12 BEG. @16/8
RX: HSPU / OPEN: HSPU FROM AB-MAT / BEG: PIKE PUSH-UP
Mobility: General
Activation: 2 RDS
- 10 Hollow-Arch Swings
- 30" Wall-sit Hold
- 30" Wall HS Hold
- 6 Box Jumps
A. HSW Practice 10'
B. 25' AMRAP:
10 Pull-Ups
11 Shuttle Runs (across)
12 (6 left, then 6 right) Single DB Push Presses @22.5/15
11 Single DB Squats @22.5/15
10 Box Jump Overs @60/50
C. Tabata ....good bye abs 
Bicycle crunches
RX: PULL-UPS / OPEN: WITH BAND / BEG: WITH BAND
DB: RX: @22.5/15 OPEN: @17.5/10 / BEG: @15/7.5
BJO: RX: @60/50 / OPEN: @50/40 / BEG: @40/PLATES
Mobility: Ankles+Hips+Shoulders
Activation: 2 RDS
- 1/1 Length Over and Under the fence
- 10 Scapula Pull-ups
- 10 Jumping Squats
- 10 Hollow - Arches
A. E2MOM 10' - Shoulder Presses
5-5-3-3-3 reps in sets
Start at 70%, build to 85%
B. 4 RFT:
8 Hang Power Snatches @40/30
12 Back Squats @40/30
14 Toes to Bars
*14' Time Cap
C. Standing Lateral Dumbbell Raises
4x10 @moderate
BARBELL: RX: @40/30 / OPEN: @30/20 / BEG: @EMPTY BB
T2B: RX: T2B / OPEN: K2E / BEG: HOLLOW-ARCH
Mobility: General
Activation: 4' (4RDS-No Rest)
- 15" Jumping Jacks
- 15" Long Striders
- 15" Mountain Climbers
- 15" Air Squats
A. 4 RFT:
- 400m Run
- 40/32 cals Row or 28/22 cals Assault or 40/32 cals Skierg
- 20 Burpees
(damper 3-5 on rower machine / skierg)
*30' Time Cap
B. 4 Super Sets
-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)
THERE IS NO SCALED VERSION. 40/32 cals....male/female