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Gym Workout

Deload Part A:
16:00 EMOM:
Min 1) 5-7 Overhead Squat (moderate)
Min 2) ME Strict Ring Dip/Box dip in 1 set
Min 3) ME Weighted Strict K2C in 1 set
Min 4) ME Single Ring Ring-Row in 1 set

Can Sub Front Squat for Overhead Squat

Deload Part B:
8:00 AMRAP:
25 DU/50 SU
12 HRPU
12 Alt DB Snatch

At Home Workout

Warmup:
6:00
20 Jumping Jacks
20 skate jumps
10 forward lunge
10 sumo squat
5 inchworm + push-up

Part A:
Every 2:00 for 6 Rounds:
12 weighted cossack squat
12 weighted reverse lunge

Part B:
16:00 AMRAP:
12 Single Arm RKBS ea Arm
12 KB Oblique Crunch ea side
12 Single Arm Hang Squat Clean & Press ea Arm
12 Laying Knee Tuck

Gym Workout

32:00 AMRAP w/Partner:
16 SA DB H.P. Clean & Push Press
16 Weighted HRPU / HRPU
16 Ring-Rows
16 Alt SA DB OH/FR Lunges (8 ea arm)
16 AbMat Sit-ups

**1 work / 1 Hold Barbell with double overhand grip in top of deadlift position. Barbell = (75/55)

**Athletes will alternate movements.**

Gym Workout

Re-Test #3
Every 3:00 x 3 Rounds:
ME C2B/Pull-ups/Banded/Ring Rows in 1 set

**Can be kipping/butterfly

**If you rest more than :05 your set is over

Part B:
18:00 AMRAP:
38 Wallballs
28 Alt Oblique Sit-up
18 Deadlift (95/65)
8 Ring Dips

*Deadlifts with double overhand grip*

At Home Workout

Warmup:
6:00 AMRAP:
20 jumping jack
10 air squats
5 inchworm + Push-up
10 cossack squat

Part A:
3 Rounds:
:40 work / :20 rest
– Weighted Reverse lunges L leg
– Weighted Reverse Lunges R leg
– Hollow Hold
– Wide Hand Push-up

14:00 AMRAP:
12 Alternating SA Devils Press
12 Crunches
12 Alternating Push-up + Renegade Row

Gym Workout

For Total Reps:
Work :15, :30, :45 / Rest :45, :30, :15
– Assault Bike for calories
– DB Thrusters
– Skate Jumps (4ft)

5:00 rest

For Total Reps:
Work :15, :30, :45 / Rest :45, :30, :15
– KBS
– Jump Lunges
– Two-Foot Mountain Climbers

Athletes can choose to start on either triplet.

At Home Workout

Warmup:
5-7:00 moving warmup

Part A:
2 Rounds:
ME Plank in 1:30
:30 rest
ME Bicycle Crunches in 1:30
:30 Rest

Part B:

8:00 AMRAP:
10 Bent Over row w/bag
10 Back Squat w/bag

3:00 Rest

8:00 AMRAP:
12 Front Rack Lunge w/bag
12 Alternating Push press w/bag

3:00 Rest

8:00 AMRAP
14 Burpee over Bag
14 Glute Bridge w/bag

Gym Workout

Re-Test #2
For Time:
300 DU / 600 SU
2K Row
1 Mile Run

At Home Workout

Warmup:
5:00 AMRAP:
10 RKBS
10 RDL
10 kick-sit
30 jumping jacks

Part A:
12:00 EMOM:
Min 1) 12 Alternating SA Snatch
Min 2) 15 Goblet Squat
Min 3) 12 Plyo Push-up

Part B:
Every 4:00 for 5 rounds:
50 jump squats
50 skate jumps
ME Hollow Hold in 1 Set

Gym Workout

Part A:
14:00 AMRAP:
HRPU
KB Curl
Strict Pull-up

Reps: 1 of each, 2 of each, 3 of each, etc. . . adding 1 rep each round

Part B:
2 Rounds for total reps:
1:00 work / :30 rest
– Power Clean
– Wall Walk / Shoulder Tap
– T2B/K2C

At Home Workout

Warmup:
7:00 moving warmup:

Part A:
Every 2:00 for 6 rounds:
6 Burpee Broad Jumps
6 Burpees
6 Push-ups

Part B:
17:00 running clock:
4 Rounds:
30 jump lunges
20 Narrow Hand Push-up
30 sit-up

in remaining time
AMRAP 25ft shuttle sprints

Gym Workout

Part A:
Re-Test #1:
1RM Front Squat

20:00 to find Heaviest Single Front Squat

Part B:
For Time: (6:00 cap)
21-15-9:
Power Snatch (75/55)
Strict Burpee

At Home Workout

Warmup:
5:00 Moving warmup w/kb or db

Part A:
3 Rounds for Quality:
:40 work / :20 rest
– SL Squat to chair / box (R Leg)
– SA Bent over Row ( R Arm)
– SL Squat to chair / box (L Leg)
– SA Bent over Row (L Arm)

Part B:
11:00 AMRAP:
11 SA Front Squat (R Arm)
11 burpee over KB/DB
11 SA Front Squat (L Arm)
11 Laying Knee Tuck

Gym Workout

Partner Engine Workout:

8:00 AMRAP:
6 Alt SA Devils Press

3:00 rest

8:00 AMRAP:
6 Thruster (95/65)
6 Pull-up / Ring Row

3:00 rest

8:00 AMRAP:
6 Cal Assault Bike
6 Box Jump Over

1 work entire round / 1 rest

Gym Workout

Athletic Day Part A:
10:00 Clock:
Find Heavy Power Clean

Athletic Day Part B:
2 Rounds for Time: (20:00 clock)
750m Row
200 DU / 400 SU
40 Hang Power Clean @ 65% of today’s heavy single

At Home Workout

Warmup:
5:00 moving warmup

Part A:
3 Rounds:
:40 work / :20 rest
-SL KB RDL Left Leg
-KB Obliqe crunch Left side
-SL KB RDL Right Leg
-KB Oblique crunch Right side
-KB Goblet Squat

Part B:
8:00 AMRAP:
Alternating Weighted step-ups

2:00 Rest

8:00 AMRAP:
20 Alternating KB/DB Snatch
20 Weighted KB glute bridge

Gym Workout

Build Day Part A:
12:00 to complete:
2 x ME Front Squat @ 75% 1RM
ME Front Squat @ 80% 1RM
ME Front Squat @ 85% 1RM

Build Day Part B:
15:00 AMRAP For Quality:
200m Heavy Suitcase Carry (switch halfway)
30 KB Oblique Crunch (15 each)
20 DB Floor Press
ME Strict Chin-up / banded in 1 set

At Home Workout

Warmup:
5-7 minute moving warmup

Part A:
12:00 EMOM:
Min 1) 5 Tempo Push-up
Min 2) :45 ME Flutter Kicks

Tempo = 33×3
*never fully relax on the ground, pause just above the ground at the bottom*

Part B:
18:00 AMRAP
Bear crawl 50ft forward + 50ft reverse
20 burpee
30 butterfly sit-up
Walking lunge 100ft
20 burpee broad jump
30 Laying knee tuck