Class Schedule

5:30am - December 4, 6, 7, 11, 14, 15, 18, 19, 21

Monday: 7:00am, 10:00am, 12:00pm, 4:30pm, 6:00pm

Tuesday: 7:00am, 10:00am, 12:00pm, 4:30pm, 6:00pm

Wednesday: 7:00am, 10:00am, 12:00pm, 4:30pm, 6:00pm

Thursday: 7:00am, 10:00am, 12:00pm, 4:30pm, 6:00pm

Friday: 7:00am, 10:00am, 12:00pm, 4:30pm

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Open Gym Schedule

7 Days a week - 24 hours a day

**Please choose a workout spot that will not conflict with a class (back corner, small rig by the brick wall, etc. See a coach if you are unsure or text Frank 845-629-3757.)

A. Deadlift

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5-10 lbs more than your 1 from 12/20.

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Then:

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B. Deadlift

20 Reps @ 65-70% of “A”

*The goal is to do all 20 unbroken if you can.

C. 5-10 Sets

15 Dumbbell Deadlift

10 Dumbbell Bench

(Max load - 50/35)

*You can opt to do these deadlifts as RDL’s where you don’t go to the ground.

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A. Front Squat or Zercher Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5-10 lbs more than your 1 from 12/23.

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Then:

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B. Front Squat or Zercher Squat

20 Reps @ 65-70% of “A”

*The goal is to do all 20 unbroken if you can.

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Or just do “C”...

C. Squat Clean

2 Clean + 2 Pause Front Squat @ 65%

1 Clean + 1 Pause Front Squat @ 70%

1 Clean + 1 Pause Front Squat @ 75%

1 Clean + 1 Pause Front Squat @ 80%

1 Clean + 1 Pause Front Squat @ 85+%

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D. 2-4 Sets

5-10 Strict Pull Ups or Assisted Pull Ups or Ring Rows

15-20 Push Ups or Incline Push Ups or Banded Push Ups

10-15 Dumbbell Hammer Curls + Dumbbell Bicep Curl

10-15 Dips or Bench Dips

A. Bench Press

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time.

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Then:

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B. Bench Press

15 Reps @ 70-75% of “A”

*Do all 15 unbroken if you can but if not try for least sets possible.

C. AMRAP 20

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20/16 Calorie Bike

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15 Incline DB Bench Press

(Max Load - 50/35)

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10 Strict Pull Ups or Assisted Pull Ups or Ring Rows

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A. Back Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time.

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Then:

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B. Back Squat

15 Reps @ 70-75% of “A”

*Do all 15 unbroken if you can but if not try for least sets possible.

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AMRAP 15

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500m/400m Bike

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10 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

A. Deadlift

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Deadlift

15 Reps @ 70-75% of “A”

*Do all 15 unbroken if you can but if not try for least sets possible.

C. AMRAP 20 (For Quality)

20/15 Calorie Bike

10 Dumbbell Z Press

20/15 Calorie Bike

20 Bent Dumbbell Rows

(Choose Load)

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A. Front Squat or Zercher Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Front Squat or Zercher Squat

15 Reps @ 70-75% of “A”

*Do all 15 unbroken if you can but if not try for least sets possible.

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Or just do “C”...Not A, B, & C.

C. Hang Squat Clean

2 Sets of 3 Reps @ 70% Squat Clean

2 Sets of 3 Reps @ 75% Squat Clean

1 Rep @ 65%, 1 Rep @ 70%,

1 Rep @ 75%, 1 Rep @ 70%,

1 Rep @ 75%, 1 Rep @ 80%,

1 Rep @ 75%, 1 Rep @ 80%,

1 Rep @ 85%, 1 Rep @ 90%

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D. 3-5 Sets

400m Run or 500m Row

10-15 Shoulder Press or

Strict Handstand Push Up

*Rest 1:00 between sets.

“DJ” (Individual or Team Version)

14 Rounds or 14 Rounds Each:

3 Clean & Jerk

6 Any Pull Up

9 Push Ups

12 Air Squats

*(Max load - 135/95 or 55%)

*Team Version - Ping Pong Rounds

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A. Bench Press

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Bench Press

10 Reps @ 75-80% of “A”

*Do all 10 unbroken if you can but if not try for least sets possible.

C. 2-4 Sets

10 Neutral Grip Strict Pull Ups

10 Shoulder Press (moderate)

12 Dumbbell Curls (moderate)

12 Dips or Bench Dips

15 DB/KB Arnold Press (light)

15 Push Ups

*Use the neutral grip on the pull up machine or use the dip bars mounted high for neutral pull ups. You can still use bands in order to do the neutral pull ups.

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A. Back Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Back Squat

10 Reps @ 75-80% of “A”

*Do all 10 unbroken if you can but if not try for least sets possible.

C. Ski

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2000m

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Or

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5000m

A. Deadlift

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Deadlift

10 Reps @ 75-80% of “A”

*Do all 10 unbroken if you can but if not try for least sets possible.

C. 3-6 Sets

25/20 Calorie Ski

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25 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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150’ Sled Push

(Max load - 3x45/3x25)

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*Rest :30 between sets just to recover from the sled.

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All 6 sets may take 30 minutes.

A. Front Squat or Zercher Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Front Squat or Zercher Squat

10 Reps @ 75-80% of “A”

*Do all 10 unbroken if you can but if not try for least sets possible.

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Or just do “C”...Not A, B, & C.

C. Hang Squat Clean

3 Sets

3 @ 70%, 2 @ 75%, 1 @ 75%+

Then:

2 Sets

2 Bottom Pause (1-2 sec) @ 65%

2 Bottom Pause (1-2 sec) @ 70%

2 Bottom Pause (1-2 sec) @ 75%

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D. “13.4”

AMRAP 7

3-6-9…

Clean & Jerk (Max load - 135/95)

Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

A. Bench Press

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Bench Press

5 Reps @ 80-85% of “A”

*Do all 10 unbroken if you can but if not try for least sets possible.

C. 2-3 Sets

7 Left Dumbbell Bench Press

7 Right Dumbbell Bench Press

7 Both Dumbbell Bench Press

10 Strict Pull Ups or Assisted

7 Bottom Half DB Curls

7 Top Half DB Curls

7 Full DB Curls

20 Push Ups or Assisted

*Rest as needed between sets.

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A. Back Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can.

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Then:

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B. Back Squat

5 Reps @ 80-85% of “A”

*Do all 10 unbroken if you can but if not try for least sets possible.

C.

50-100 Double Unders or Single Unders or ½ Reps

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15-20 Front Squats

(Max load - 50-60% or 185/125)

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100-200 Double Unders or Single

Unders or ½ Reps

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15-20 Front Squats

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50-100 Double Unders or Single Unders or ½ Reps

A. Deadlift

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can. This is the last of this cycle.

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Then:

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B. Deadlift

5 Reps @ 80-85% of “A”

*Do all 5 unbroken if you can but if not try for least sets possible.

C. 3-5 Sets

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15 Kettlebell Swings

(Max load - 70/53)

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15 Burpees

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A. Front Squat or Zercher Squat

In 5-6 Sets, build to a heavy single. We are not maxing out yet. You are looking to hit 5 lbs more than last time if you can. This is the last of this cycle.

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Then:

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B. Front Squat or Zercher Squat

5 Reps @ 80-85% of “A”

*Do all 5 unbroken if you can but if not try for least sets possible.

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Or just do “C”...Not A, B, & C.

C. Hang Squat Clean

3 Sets

3 @ 75%, 2 @ 80%, 1 @ 85%+

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D. AMRAP 15

15/12 Calorie Row

15 Wall Ball (Max load - 20/14)

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A. Bench Press

Find a 1RM or a heavy single

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If you have been following the strength cycle consistently you should be ready for a new 1RM. It doesn’t always turn out that way though. If you don’t PR that doesn’t mean you didn’t get stronger. Your margin of success shrinks the higher the weight is. If you have NOT been following the strength cycle consistently then just shoot for a lift that feels heavy for you.

B. 5-10 Sets

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100’ Sled Push

(Max load - 4x45/4x25)

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10-15 Dumbbell Bench Press

(Max load - 50/35)

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A. Back Squat

Find a 1RM or a heavy single

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If you have been following the strength cycle consistently you should be ready for a new 1RM. It doesn’t always turn out that way though. If you don’t PR that doesn’t mean you didn’t get stronger. Your margin of success shrinks the higher the weight is. If you have NOT been following the strength cycle consistently then just shoot for a lift that feels heavy for you.

B.“22.2”

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift

(Max load 40-50% or 185/135 or 225/155)

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Bar Facing Burpees

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*For those keeping score, cap is 10:00.

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**Everyone feel free to complete 1-10 and call it a day (55 reps).

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***You may complete the entire workout if you want but be aware that it is 100 reps of each movement which is a lot of deadlifts. Reduce reps as needed.

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“19.3ish”

200’ One Arm DB Walking Overhead Lunge

(Max load 50/35)

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50 One Arm Dumbbell Box Step Ups

(Max height 24”/20”)

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50 Push Ups or Weighted Push Ups

*Wear a vest if you have one.

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500m Ski Sprint

“19.3”

200’ One Arm DB Walking Overhead Lunge (Max load 50/35)

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50 One Arm Dumbbell Box Step Ups

(Max height 24”/20”)

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50 Strict Handstand Push Ups

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200’ Handstand Walk

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*For scoring, the time cap is 10:00 but feel free to finish the workout.

A. Deadlift

Find a 1RM or a heavy single

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Or (NOT BOTH)

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B. Deadlift

Find a new 5RM, 10RM, 15RM, or 20RM from the previous numbers during this cycle.

C. 3-5 Sets

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30/20 Calorie Ski

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100’ Walking Lunges

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“Bodybuilding Version”

3-6 Sets

12 DB Bench Press (heavy load)

12 Strict Pull Ups or Assisted Pull Ups or Ring Rows

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Rest 4:00

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3-6 Sets

12 Barbell Curls (light/mod load)

24 Push Ups or Banded Push Ups or Incline Push Ups

“Metabolic Version”

AMRAP 20

12 DB Bench Press (moderate load)

12 Any type of Pull Ups

12 Hang Power Cleans (95/65)

24 Any type of Push Ups

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A. Front Squat or Zercher Squat

Find a 1RM or a heavy single

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Or (NOT All 3)

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B. Front Squat or Zercher Squat

Find a new 5RM, 10RM, 15RM, or 20RM from the previous numbers during this cycle.

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Or (NOT All 3)

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C. Hang Squat Clean

Find a 1RM or a heavy single

D. “23.2A”

AMRAP 15

20 (25’) Shuttle Runs

5-10-15…etc Burpee Pull Ups or Jumping Burpee Pull Ups

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*From your pull up bar run 25’ and touch the floor. This is 1 rep. Repeat until you get to 20. Then perform 5 Burpee Pull Ups. Every round add 5 more burpee pull ups.

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Team Version:

50 Calorie Row

50 Clean & Jerk (Max load - 95/65)

50 Calorie Bike

100 Pull Ups

50 Calorie Bike

50 Snatch (Max load - 95/65)

50 Calorie Row

Individual Version:

25 Calorie Row

25 Clean & Jerk (Max load - 95/65)

25 Calorie Bike

50 Pull Ups

25 Calorie Bike

25 Snatch (Max load - 95/65)

25 Calorie Row

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A. Back Squat

4 Sets of 10 Reps (Same load)

*Look back at what you did for 10 reps on 1/26/23 and choose a load that is 80-90% of that. If you don’t have anything recorded for that day then choose a challenging load. Rest about 2:00 or as needed between sets.

B. “17.4”

AMRAP 13

55 Deadlifts (Max load 50-55% 1RM or 225/155)

55 Wall Ball (Max load - 20/14)

55 Calorie Row

55 Hand Release Push Ups or Handstand Push Up

*Hand Release Push Ups can still be completed using bands for assisted push ups.

**Feel free to complete the entire workout but for scoring purposes the score ends at 13:00.

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A. Bench Press, Strict Press or Push Press

4 Sets of 10 Reps (Same load)

*Look back at what you did for 10 reps on 1/23/23 and choose a load that is 80-90% of that. If you don’t have anything recorded for that day then choose a challenging load. You can also opt to switch to overhead presses but you may need to adjust your weights from the bench. Rest about 2:00 or as needed between sets.

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B. Bodybuilding Version

1-2 Sets

2-4-6-8-10

Incline Dumbbell Bench Press

(Choose a heavy load)

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Strict Pull Ups or Assisted Pull Ups or Ring Rows

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C. Metabolic Version

AMRAP 12

15 Flat Dumbbell Bench Press

(Choose a moderate load)

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15 Any type of Pull Ups

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AMRAP 20

15/12 Calorie Bike

15 Burpee Box Jump Overs (Max height - 24”/20”)

15 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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3-6 Sets

25/20 Calorie Ski

25/20 Calorie Row

10 Squat Clean Thruster or Clean + Thruster

(Max load 70-75% 1RM Push Press or 155/105)

*Rest 1:00 between sets.

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Snatch (Squat or Power):

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A. Build to a heavy based on how you feel today.

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B. 10 Sets

1 @ 90% of “A”

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C. 5 Sets

1 @ 80% of “A”

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Clean & Jerk (Squat or Power):

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A. Build to a heavy based on how you feel today.

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B. 10 Sets

1 @ 90% of “A”

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C. 5 Sets

1 @ 80% of “A”

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Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

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1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

15 Abmat Sit ups

30 Flutter Kicks

30 sec Hollow Hold

30 Flutter Kicks

100’ DB Overhead & Farmer Carry

(left overhead/right farmer hold)

100’ DB Overhead & Farmer Carry

(right overhead/left farmer hold)

*Rest as needed between sets.

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A. Choose One:

Front Rack Lunges

Front Rack Step Ups 20”

4 Sets of 10 Reps (Same load)

*This is 10 lunges/steps with each leg so essentially 20 total each set. Rest about 2:00 or as needed between sets. Use a Zercher hold if you can not front rack.

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Or

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B. Hang Squat Clean

10-8-6-4-2

*Increasing load

C. 3-6 Sets

40/30 Calorie Row

10 Push Press

(Max load - 135/95)

*Performing 6 sets may cause you to run over during class.

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AMRAP 20

50 Double Unders or Single Unders or ½ Reps

5 Power Cleans (Max load - 155/105)

15 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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A. Deadlift

4 Sets of 10 Reps (Same load)

*Look back at what you did for 10 reps on 1/31/23 and choose a load that is 80-90% of that. If you don’t have anything recorded for that day then choose a challenging load. You can also opt to switch to overhead presses but you may need to adjust your weights from the bench. Rest about 2:00 or as needed between sets.

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B. 4 Sets

10 Dumbbell Bench Press

(Choose Heavy Load)

20 Hip Extensions

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C. 27-21-15-9

Calorie Ski

Dips or Bench Dips

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Feel free to complete “B” or “C” or both. If you choose both you may run over on class.

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2-3 Sets

15/12 Calorie Row

15 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

15 Overhead Squats (Max load - 115/80)

15 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

15/12 Calorie Row

*Rest 3:00 between sets.

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Snatch (Squat or Power):

10-8-6-4-2

*Increasing load

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Clean & Jerk (Squat or Power):

10-8-6-4-2

*Increasing load

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Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate. You can also choose to rotate through several movements every 5:00.

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1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

10 Overhead Plate Sit Ups

10 Slow Leg Raises

30 Oblique twists with medball

14 Alligator Rolls

:45 sec Left Overhead DB Hold

45 sec Right Overhead DB Hold

*Rest as needed between sets.

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A. Back Squat

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

B. 3 sets

50’ Sled Push (Max load - 3x45/2x45)

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30/20 Calorie Ski

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50’ Sled Push (Max load - 3x45/2x45)

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3 Rope Climbs or Half Rope Climbs or 3x Floor Pulls

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50’ Sled Push (Max load - 3x45/2x45)

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Rest 2:00

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A. Every 2:00 for 10 Sets

3 Power Clean or 3 Hang Power Clean

*Increasing load. If this is a movement you are still developing increase your load in very small amounts. If you reach a load that is above your technique level complete the rest of the workout at a weight you can perform well.

B. Straight through no partition:

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½ Mile or 1 Mile Run or 4000m Bike

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50-100 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

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A. Bench Press, Strict Press or Push Press

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

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B. Metabolic Version:

5-10 Sets

5 Sandbag Over Shoulder (Max 150/100)

10 Dumbbell Bench Press (Max 70/50)

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C. Bodybuilding Version:

3 Sets

15 Incline Dumbbell Bench

15 Dumbbell Curls

15 Dumbbell Skull Crushers

15 Dumbbell Hammer Curls

*Rest as needed between sets.

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AMRAP 20

20/15 Calorie Row

20 Wall Ball (Max load - 20/14)

20 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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21-15-9

Deadlift (Max load - 50% 1RM or 225/155)

Push Press (Max load - 50% 1RM or 135/95)

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Rest 5:00

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12-9-6

Deadlift (Max load - 60% 1RM or 275/185)

Push Press (Max load - 60% 1RM or 155/105)

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Snatch (Squat or Power):

3 Sets

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

*Only rest the time it takes to change your weights. Rest 3:00 between sets.

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Clean & Jerk (Squat or Power):

3 Sets

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

*Only rest the time it takes to change your weights. Rest 3:00 between sets.

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Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

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1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

4 Sets

10 2 sec GHD hold at parallel

15 V-Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Step Ups (each side)

100’ Double Overhead KB Carry

*Rest as needed between sets.

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A. Choose One:

Front Rack Lunges

Front Rack Step Ups 20”

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets. Use a Zercher hold if you can not front rack.

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Or

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B. Hang Squat Clean

10 Sets of 1 Rep

*Increasing load.

C. AMRAP 12

7 Power Clean

7 Front Squat

7 Shoulder to Overhead

(Max load - 50% 1RM Shoulder to Overhead or 115/80)

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3-6 Sets

10 Left Arm Dumbbell or Kettlebell Snatch (Max load - 50/35)

10 Right Arm Dumbbell or Kettlebell Snatch (Max load - 50/35)

20/15 Calorie Ski

100 Double Unders or Single Unders or ½ Reps

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A. Deadlift

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

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B. 3-5 Sets

400m Run or 1000m Bike

500m Row

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4-7 Sets

25/20 Calorie Bike

25 Wall Ball (Max load - 20/14)

25 Push Ups or Assisted Push Ups or Incline Push Ups

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Snatch (Squat or Power):

A. 6 Sets

2 Snatch Balance

*Increasing load

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B. 5 Sets

1 Snatch Pull

1 Snatch High Pull

1-2 Snatch

*Increasing load

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Clean & Jerk (Squat or Power):

A. 10 Sets

1 Squat Clean

*Increasing load

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B. 6 Sets

3 Push Jerk

*Increasing load

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Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate. You can also choose to rotate through several movements every 5:00.

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1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

15 GHD Med Ball Sit Ups

100’ Single Left DB Overhead Carry

100’ Single Right DB Overhead Carry

10 Strict Toes to Bar or to 90 degrees

100’ Single Left DB Overhead Carry

100’ Single Right DB Overhead Carry

:45 Hollow Hold

100’ Single Left DB Overhead Carry

100’ Single Right DB Overhead Carry

*Rest as needed between sets.

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A. Back Squat

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

B. Straight through or Partition as desired.

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45-60 Deadlift

(Max load - 50% 1RM or 225/155)

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30-50 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

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AMRAP 20

4 Burpees

6 American Kettlebell Swings (Max load - 70/53)

8 Wall Ball (Max load - 20/14)

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1250m/1000m Row

25 Box Jumps or Step Ups (Max height - 24”/20”)

35 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

1000m/750m Row

25 Box Jumps or Step Ups (Max height - 24”/20”)

35 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

750m/600m Row

25 Box Jumps or Step Ups (Max height - 24”/20”)

35 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

500m/400m Row

25 Box Jumps or Step Ups (Max height - 24”/20”)

35 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

A. Bench Press, Strict Press or Push Press

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

B. Metabolic Version:

2-4 Sets

15 Dumbbell Bench Press

15 Pull Ups or Assisted Pull Ups

15 Hip Extensions

​

C. Bodybuilding Version:

2-4 Sets

7 Seated Dumbbell Press

7 Dumbbell Bottom Half Curls

7 Incline Dumbbell Bench Press

7 Dumbbell Top Half Curls

7 Flat Dumbbell Bench Press

7 Dumbbell Curls

*Use different loads as needed.Rest as needed between sets.

​

3-6 Sets

15 Thruster (Max load - 95/65)

200m Run or 500m Bike

1-3 Rope Climbs or Half Rope Climbs or 3x Floor Pulls

​

​

Snatch (Squat or Power):

5-10 Sets

1 Snatch Pull

1 Snatch

1 Overhead Squat

*Increasing load.

​

​

​

​

Clean & Jerk (Squat or Power):

5-10 Sets

1 Clean Pull

2 Cleans

1 Jerk

*Increasing load.

​

​

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Barbell Rollouts

60 Sec Plank Hold

100’ Double KB Overhead Walk

*Rest as needed between sets.

​

​

​

​

A. Choose One:

Front Rack Lunges

Front Rack Step Ups 20”

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets. Use a Zercher hold if you can not front rack.

​

Or

​

B. Hang Squat Clean

3 Sets

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 90%

2 @ 80%

3 @ 70%

C.

​

100-80-60-40-20

100 Double Unders or Single Unders or ½ Reps or Battle Rope

​

50-40-30-20-10 or 25-20-15-10-5

Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

​

​

​

​

​

​

​

1-2 Sets

500m Run or 1250m Bike

20 Clean & Jerk (Max load 55-60% Max Overhead or 155/105)

500m Run or 1250m Bike

*Rest 2:00 between sets.

​

​

​

A. Deadlift

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

​

B. 2-4 Sets

​

20 Wall Ball (Max load - 20/14)

​

15 Hip Extensions or Good Mornings

​

50’ Sled Push

(Max load - 4x45/4x35)

​

​

​

​

​

​

3-5 Sets

1500m Bike

125 Double Unders or Single Unders or ½ Reps or Battle Rope

10 Power Snatch (Max load - 135/95)

​

​

​

​

Snatch (Squat or Power):

5-10 Sets

1 Snatch Pull + 1 Snatch

​

​

​

Clean & Jerk (Squat or Power):

5-10 Sets

1 Clean Pull + 1 Clean + 1 Jerk

​

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate. You can also choose to rotate through several movements every 5:00.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

10 GHD to parallel (2 sec hold)

15 V-Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

100’ Double Overhead KB Carry

*Rest as needed between sets.

​

​

​

​

​

A. Back Squat

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

B. 3 Sets

50’ One Arm Overhead Dumbbell Lunge

(Max load - 50/35)

​

30 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

​

100 Double Unders or Single Unders or ½ Reps or Battle Rope

​

A. Partner Version

​

1000m Run or 2500m Bike (together)

50 Shoulder Press (split) (Max load - 75/55)

1000m Run or 2500m Bike (together)

25 Rope Climbs (split)

1000m Run or 2500m Bike (together)

50 Shoulder Press (split) (Max load - 75/55)

1000m Run or 2500m Bike (together)

​

B. Individual Version

​

500m Run or 1250m Bike

25 Shoulder Press (Max load - 75/55)

500m Run or 1250m Bike

12 Rope Climbs

500m Run or 1250m Bike

25 Shoulder Press (Max load - 75/55)

500m Run or 1250m Bike

​

​

​

​

​

10 Hang Squat Cleans or Hang Power Clean + Front Squat (Max load - 155/105)

15 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

15 Bar Facing Burpees

10 Hang Squat Cleans or Hang Power Clean + Front Squat (Max load - 155/105)

20 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

20 Bar Facing Burpees

10 Hang Squat Cleans or Hang Power Clean + Front Squat (Max load - 155/105)

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

25 Bar Facing Burpees

10 Hang Squat Cleans or Hang Power Clean + Front Squat (Max load - 155/105)

30 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

30 Bar Facing Burpees

A. Bench Press, Strict Press or Push Press

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

B. Metabolic Version:

6 Sets

15 Any Pull Ups or Assisted Pull Ups

15 Dumbbell Bench Press (Max - 50/35)

15/12 Calorie Ski

15 Push Ups or Assisted Pull Ups

OR C. Bodybuilding Version:

3-4 Sets (Optional)

20 Alternating Dumbbell Bench Press

20 Alternating Dumbbell Curls

*Rest as needed between sets.

​

Then:

​

3-4 Sets (Optional)

10 Dips or Bench Dips

10 Strict Pull Ups or Assisted Pull Ups

​

3-5 Sets

2000m Bike

15 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

10 Deadlifts (Max load - About 50% 1RM or 225/155)

​

​

​

Snatch (Squat or Power):

Every 1:00 for 8 Sets

4 Snatch @ 80% or less

*Touch and go if you can.

​

​

​

​

Clean & Jerk (Squat or Power):

Every 1:00 for 8 Sets

4 Clean & Jerk @ 80% or less

*Touch and go if you can.

​

​

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 sec hollow hold

100’ DB Farmers Carry (left)

100’ DB Farmers Carry (right)

*Rest as needed between sets.

​

​

​

​

A. Choose One:

Front Rack Lunges

Front Rack Step Ups 20”

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets. Use a Zercher hold if you can not front rack.

​

Or

​

B. Hang Squat Clean

3-2-1-3-2-1-1-1

*Pause in the bottom for 2 seconds.

C. 5-10 Sets

15/12 Calorie Ski

5-10 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

​

​

​

​

​

​

​

AMRAP 20

25/20 Calorie Row

10-20 Pull Ups or Jumping Pull Ups or 10 Assisted Pull Ups

15 Bench Press (Max load 70-75% 1RM or 185/125)

​

​

​

1 Mile Run or ½ Mile Run or 4000m Bike

25-50 Overhead Squats or Overhead Lunges (Max load - 95/65)

50-100 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

150 Double Unders or Single Unders or ½ Reps or Battle Rope

​

​

​

​

​

A. Deadlift

4 Sets of 8 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

​

B. 2-3 Sets

15 Burpees

5 Sandbag/DBall Over Shoulder

15 Burpees

5 Sandbag/DBall Over Shoulder

15 Burpees

*Rest 2:00 between sets.

(Max load - 150/100)

​

​

​

​

​

​

Snatch (Squat or Power):

3-3-2-2-1-1-1-1-1-1

*Start at about 50% and work up from there.

​

​

​

Clean & Jerk (Squat or Power):

2-2-1-1-1-1-1-1-1-1

*Start at about 50% and work up from there.

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate. You can also choose to rotate through several movements every 5:00.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

15 GHD Sit Ups or Sit Ups

15 Leg Lifts

10 V-Ups

:30 Left Side Plank

:30 Right Side Plank

20 KB Front Rack Bench Step Overs

*Rest as needed between sets.

​

​

​

​

​

​

A. Back Squat

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

B.

3 Sets

12/10 Calorie Bike

8 Burpee Box Jump/Step Up Over

Then:

2 Sets

18/14 Calorie Bike

12 Burpee Box Jump/Step Up Over

Then:

1 Set

36/30 Calorie Bike

24 Burpee Box Jump/Step Up Over

​

2-3 Sets

10 Power Clean (Max load - 155/105)

25/20 Calorie Ski

5 Rope Climb or Half Rope Climb or 3x Floor Pulls

25/20 Calorie Ski

10 Power Clean (Max load - 155/105)

*Rest 2:00 between sets.

​

​

​

​

​

​

​

​

2-3 Sets

50 Wall Balls (Max load - 20/14)

50 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

100 Double Unders or Single Unders or ½ Reps or Battle Rope

*Rest 5:00 between sets.

A. Bench Press, Strict Press or Push Press

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

B. Metabolic Version:

3 Sets

400m Run

21 Dumbbell Bench Press (Max load-50/35)

12 Any type of Pull Up

OR C. Bodybuilding Version:

2-4 Sets

15 Bench Press (Max load 70-75% Part “A”)

15 Barbell Preacher Curls

*Perform preacher curls off of the GHD or kneeling on the ground with elbows on a bench.

​

​

​

​

​

3-5 Sets

15/12 Calorie Bike

20 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

Then:

75 Deadlifts (Max load - 55% 1RM or 225/155)

​

Rest 10:00

​

5 Sets

15/12 Calorie Bike

20 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

Then:

50 Bench Press (Max load - 65% 1RM or 155/105)

Snatch (Squat or Power):

​

5 Sets

2 Pause Snatch

2 Overhead Squat

*Pause in the bottom of the snatch and pause in the bottom of the OHS for 3 seconds.

​

​

​

Clean & Jerk (Squat or Power):

​

5 Sets

2 Pause Clean

2 Pause Jerk

*Pause in the bottom of the clean and pause in the dip of the jerk for 3 seconds.

​

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

15 GHD Sit Ups or Sit Ups

100’ Left Arm DB Overhead Carry

100’ Right Arm DB Overhead Carry

10 Barbell Rollouts

100’ Left Arm DB Overhead Carry

100’ Right Arm DB Overhead Carry

:45 Plank

100’ Left Arm DB Overhead Carry

100’ Right Arm DB Overhead Carry

*Rest as needed between sets.

​

​

​

​

“Cindy XXX”

AMRAP 20 or Finish it if you want

10 Pull Ups or Assisted Pull Ups or Ring Rows

20 Push Ups or Assisted Push Ups or Incline Push Ups

30 Air Squats

15 Pull Ups or Assisted Pull Ups or Ring Rows

30 Push Ups or Assisted Push Ups or Incline Push Ups

45 Air Squats

20 Pull Ups or Assisted Pull Ups or Ring Rows

40 Push Ups or Assisted Push Ups or Incline Push Ups

60 Air Squats

25 Pull Ups or Assisted Pull Ups or Ring Rows

50 Push Ups or Assisted Push Ups or Incline Push Ups

75 Air Squats

30 Pull Ups or Assisted Pull Ups or Ring Rows

60 Push Ups or Assisted Push Ups or Incline Push Ups

90 Air Squats

​

Or

AMRAP 20 or Finish it if you want.

10 Calorie Ski

20 Burpees

30 Calorie Bike

15 Calorie Ski

30 Burpees

45 Calorie Bike

20 Calorie Ski

40 Burpees

60 Calorie Bike

25 Calorie Ski

50 Burpees

75 Calorie Bike

30 Calorie Ski

60 Burpees

90 Calorie Bike

*Just FYI, If you opt to bypass the 20 minutes and do the whole thing this will easily be a 45-60 minute workout.

​

A. Choose One:

Front Rack Lunges

Front Rack Step Ups 20”

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets. Use a Zercher hold if you can not front rack.

​

Or

B. 5 Sets

3 Hang Squat Clean + 1 Pause Front Squat

*Increasing load.

​

*Feel free to skip part A/B if you are fatigued from yesterday and just do C.

C. 2-3 Sets

Run 600m or Bike 1500m

​

30 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

​

6 Power Snatch or 18 Kettlebell Swings

(Max load -155/105)

(Max load -70/53)

​

​

​

​

​

3-4 Sets

12 Bench Press (Max load 50-55% 1RM)

12 Barbell Curls (Moderate load)

12 Dumbbell Bench Press (Moderate/Heavy load)

12 Dumbbell Curls (Moderate load)

100’ Sled Push (Max load - 3x45/2x45)

2 Rope Climb or Half Rope Climb or 3x Floor Pulls

*Rest 4:00 between sets.

​

​

​

2-3 Sets

30/24 Calorie Bike

400m Run or 40 Step Ups

30/24 Calorie Ski

30 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

30/24 Calorie Row

20 Burpee Get Over

*Burpee Get Over - Use your bench or stack both legs on the plates. Perform a burpee facing your bench and then use your hands to vault over the bench. This is 1 rep.

​

A. Deadlift

4 Sets of 10 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

*If performing deadlifts and devils press is too fatiguing for you back consider either going lighter on the deadlifts this week in order to perform part B. You can also elect to part of all of BURN #2.

B. 2-3 Sets

​

10 Devil’s Press (Max load - 50’s/35’s)

​

100 Double Unders or Single Unders or ½ Reps or Battle Rope

​

10 Devil’s Press (Max load - 50’s/35’s)

*Rest 3:00 between sets.

​

​

​

​

​

​

Snatch (Squat or Power):

3-3-2-2-1-1-1-1-1-1

*Building to a heavy for the day.

​

​

​

​

Clean & Jerk (Squat or Power):

2-2-1-1-1-1-1-1-1-1

*Building to a heavy for the day.

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate. You can also choose to rotate through several movements every 5:00.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

Core:

4 Sets

15 Overhead Plate Sit Ups

10 Strict Hanging Leg Raise

30 Oblique twists with medball

14 Alligator Rolls

:45 1 Arm Overhead DB Hold (each side)

*Rest as needed between sets.

​

​

​

​

​

​

A. Back Squat

4 Sets of 12 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

Or

​

B. 4 Sets (For quality)

10 Back Squat (Light/Moderate)

10 Deadlifts (Moderate)

100’ Walking Lunges

25 Hip Ext or Russian KB Swings

*Rest 2:00 between sets.

C. 3-5 Sets�1000m/800m Bike�30 Lunges �20 Hip Extensions or Russian Kettlebell Swings

*Don’t do this if you choose to do “B”.

​

Or

​

D. 5000m Bike

​

​

​

​

5-10 Sets

10 Dumbbell Snatch (Max load - 50/35)

15 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

20/15 Calorie Row

​

​

​

AMRAP 20

20 Overhead Squats or Overhead Lunges (Max load - 115/80)

​

20 Chest to Bar Pull Ups or Pull Ups or Jumping Pull Ups or

10 Assisted Pull Ups

​

20 Bar Facing Burpee

​

A. Bench Press, Strict Press or Push Press

4 Sets of 12 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

B. Metabolic Version:

27-21-15-9

Calorie Ski

Dumbbell Bench Press

(Max load - 50/35)

OR C. Bodybuilding Version:

​

2-4 Sets

6 Incline Dumbbell Bench Press (Heavy)

12 Flat Dumbbell Bench Press (Heavy)

24 Dumbbell Chest Flys (Moderate) or Dips or Bench Dips

*Possibly use the same load for both incline and flat dumbbell bench.

​

​

​

​

​

2-3 Sets

1000m/800m Bike

400m Run or 500m Row

100’ Sandbag Bear Hug Carry (Max load - 150/100)

100 Double Unders or Single Unders or ½ Reps or Battle Rope

7 Sandbag Over Shoulder (Max load - 150/100)

*Rest 2:00 between sets.

​

Snatch (Squat or Power):

3-2-1-3-2-1-1-1

*Pause in the bottom for 2 seconds.

​

​

​

​

Clean & Jerk (Squat or Power):

5 Sets

1 Clean

1 Pause Clean

1 Jerk

*Pause in the bottom for 2 seconds.

​

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

15 Overhead Plate Sit Ups

10 Strict Hanging Leg Raise

30 Oblique twists with medball

14 Alligator Rolls

:45 1 Arm Overhead DB Hold (each side)

*Rest as needed between sets.

​

​

​

​

​

​

On a running clock:

0:00 - 10:00 Run 1600m or 4000m Bike

Then, in the remaining time:

Max reps Clean & Jerk/Push Press (Max load - 135/95)

​

Rest from 10:00-13:00

​

13:00 - 20:00 Run 800m or 2000m Bike

Then, in the remaining time:

Max reps Power Snatch (Max load - 115/80)

​

Rest from 20:00-23:00

​

23:00-27:00 Run 400m or 1000m Bike

Then, in the remaining time:

Max reps Thrusters (Max load - 95/65)

Reduce the run or bike distance as needed so that you have about 2-3 minutes for each set of lifts.

A. Choose One:

Front Rack Lunges

Front Rack Step Ups 20”

4 Sets of 12 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

Or (NOT BOTH)

​

B. 4 Sets (For quality)

8 Back Squats (RPE 6)

10 Romanian Deadlifts (RPE 4)

12 Cossack Squats or Lateral Step Ups

100’ Overhead Lunges (RPE 2)

Rest about 2:00 or as needed between sets.

​

C. 2-4 Sets

​

500m Row

​

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

​

​

​

​

2 Sets

20 Alternating Dumbbell Snatch (Max load - 50/35)

10 Burpee Box Jump Over or Burpee Step Up Over (Max height - 24”/20”)

1500m Bike

20 Alternating Dumbbell Snatch (Max load - 50/35)

10 Burpee Box Jump Over or Burpee Step Up Over

750m Ski

​

​

​

​

4-8 Sets

10 Dumbbell Bench Press (Max load - 70/50)

10 Strict Pull Ups or Assisted Pull Ups or Ring Rows

Then:

3-5 Sets

20 GHD Sit Up or Parallel or Sit Ups

20 Push Ups or Assisted Push Ups or Incline

A. Deadlift

4 Sets of 12 Reps (Same load)

*Increase load from 2 weeks ago if you can. Rest about 2:00 or as needed between sets.

​

Or (You can also do “A” & “B”)

​

B. 4 Sets (For quality)

10 Barbell Bent Over Row

12 One Arm DB Rows on a bench (each arm)

10 Ring Rows (flat as possible)

12 Weighted Hip Extensions

Rest about 2:00 or as needed between sets.

C. Do this instead “B”

30 Front Squats (Max load - 135/95)

20 Calorie Ski or 10 Wall Walks

24 Front Squats (Max load - 135/95)

16 Calorie Ski or 8 Wall Walks

18 Front Squats (Max load - 135/95)

12 Calorie Ski or 6 Wall Walks

12 Front Squats (Max load - 135/95)

8 Calorie Ski or 4 Wall Walks

6 Front Squats (Max load - 135/95)

4 Calorie Ski or 2 Wall Walks

*Set ski damper to 10.

​

​

​

​

​

Clean & Jerk/Push Press (Max load - RPE 7-8 or 185/135)

10-9-8-7-6-5-4-3-2-1

​

30 Double Unders or Single Unders or ½ Reps or Battle Rope after each set.

Snatch (Squat or Power):

5 Sets

1 Snatch Pull

1 Snatch

1 Snatch Pull

1 Snatch

*Building to a heavy for the day.

​

​

​

​

Clean & Jerk (Squat or Power):

5 Sets

1 Clean Pull

1 Clean

1 Push Jerk

1 Split Jerk

*Building to a heavy for the day.

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate. You can also choose to rotate through several movements every 5:00.

​

1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

Core:

4 Sets

15 Overhead Sit Ups

60 Flutter Kicks

60 Lateral Heel Taps (youtube it)

100’ Dumbbell Left Farmers Carry

100’ Dumbbell Right Farmers Carry

*Rest as needed between sets.

​

​

​

​

​

​

“Murph”

Run 1 Mile

Then, partition as needed:

100 Pull Ups or Ring Rows

200 Push Ups or Banded or Incline

300 Air Squats

Then:

Run 1 Mile

*Optional to wear a vest 20/14. If you can’t run then bike 4000m.

​

​

​

In memory of Navy Lieutenant

Michael Murphy, 29, of

Patchogue, N.Y., who was killed in

Afghanistan June 28th, 2005

“Half Murph”

Run 800m

Then, partition as needed:

50 Pull Ups or Ring Rows

100 Push Ups or Banded or Incline

150 Air Squats

Then:

Run 800m

*If you can’t run then bike 2000m.

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1-2 Sets

50/40 Calorie Row

75/60 Calorie Ski

100/80 Calorie Bike

*Recover from Murph or perform BURN #2 or if you missed Murph do it today.

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AMRAP 20

10 American Kettlebell Swings (Max load - 70/53)

15 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

50’ Sled Push (Max load - 3x45/3x35)

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A. 2-4 Sets (For quality)

6 Back Squats - RPE 8

12 Back/Front or Overhead Lunges - RPE 7

25 Box Jumps or Step Ups

*Rest 2:00 or as needed between sets.

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B. 2-4 Sets (For quality)

10 Bench Press - RPE 8

10 Barbell Curls - RPE 7

10 Incline Dumbbell Bench Press - RPE 6

15 Calorie Row (High Damper)

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*Strength is blended this week due to Murph. Don’t worry you will still sweat heavily during this.

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5-10 Sets

2 Rope Climbs Or Half Rope Climbs or 3x Floors Pulls or Any Muscle Ups

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3 Shoulder Press or Wall Walks or

Wall Facing Handstand Push Ups or Handstand Push Ups

(Max load - RPE 7)

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4 Deadlift

(Max load - RPE 5 or 225/155 or less)

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“Murph”

Run 1 Mile

Then, partition as needed:

100 Pull Ups or Ring Rows

200 Push Ups or Banded or Incline

300 Air Squats

Then:

Run 1 Mile

*Optional to wear a vest 20/14. If you can’t run then bike 4000m.

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​

​

In memory of Navy Lieutenant

Michael Murphy, 29, of

Patchogue, N.Y., who was killed in

Afghanistan June 28th, 2005

“Half Murph”

Run 800m

Then, partition as needed:

50 Pull Ups or Ring Rows

100 Push Ups or Banded or Incline

150 Air Squats

Then:

Run 800m

*If you can’t run then bike 2000m.

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Snatch (Squat or Power):

A. Snatch Balance

5 Sets of 3 Reps

*Increasing load.

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B. 5 Sets

1 Snatch Pull

1 Snatch

1 Snatch High Pull

1 Snatch

*Building to a heavy for the day.

Clean & Jerk (Squat or Power):

5 Sets

1 Clean Pull

1 Power Clean

1 Clean High Pull

1 Squat Clean

1 Push Jerk

1 Split Jerk

*Building to a heavy for the day.

​

​

Run, Row, Bike, or Ski

45-60 minutes in Zone 2 Heart Rate

*Use the formula below for Zone 2 if you have a heart rate monitor. If you don’t have a HR monitor/watch your level of effort should be easy/moderate.

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1. 220-Your Age

2. Your age - Resting Heart Rate = HRR

3. HRR x .5 + RHR = Min Zone 2 Heart Rate

4. HRR x .75 + RHR = Max Zone 2 Heart Rate

*To find your resting heart rate, take your pulse for 30 seconds and x2.

4 Sets

10 GHD to parallel (2 sec hold at full extension)

15 V-Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

100’ Double Overhead KB Carry

*Rest as needed between sets.

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A. AMRAP 20

1000/800m Row

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30 Box Jumps or Step Ups

(Max height - 24”/20”)

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30 Clean & Jerk/Push Press

(Max load - 135/95)

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B. Optional

4 Sets

15 Hip Extensions or Weighted

15 Dumbbell Curls + Arnold Press

*Same or increasing load each set. Rest 2:00 or as needed between sets.

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A. 5 Sets

5 Pause Front or Zercher Squat

*Pause 2 seconds in the bottom. Increasing load each set. Rest 2:00 or as needed between sets.

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Or

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B. 4 Sets

10 Front Squat or Zercher Squat (RPE4)

12 DB Farmers Single Leg Step Ups (L&R)

15 Kettlebell Goblet Squats

50’ Sled Push

*Same or increasing load each set. Rest 2:00 or as needed between sets.

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C. 3 Sets

25-40 Burpees

15-20 Back Squats

(Max load - RPE 7 or bodyweight or 185/125)

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Or

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D. Full or Half BURN 1 or 2

(Full may take you past class time)

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4-8 Sets

15/12 Calorie Bike

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8 Power Snatch or 16 Dumbbell Snatch

(Max load - RPE 5 or 115/80, 50/35)

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15/12 Calorie Ski or 50’ Handstand Walk

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A. 2-4 Sets

75 Double Unders or Single Unders or ½ Reps or Battle Rope

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25 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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50 Double Unders or Single Unders or ½ Reps or Battle Rope

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25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

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B. Optional

4 Sets

24 Dumbbell Bench Press

12 Weighted Strict Pull Ups or Strict Pull Ups or Assisted

*Same or increasing load each set. Rest 2:00 or as needed between sets.

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A. 5 Sets

8 Deadlift

*Increasing load each set. Rest 2:00 or as needed between sets.

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Or

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B. 4 Sets

8 Deadlift (RPE6)

12 Russian Kettlebell Swings

16 Double DB Alternating Bent Over Rows

*Same or increasing load each set. Rest 2:00 or as needed between sets.

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C. 3-6 Sets

15/12 Calorie Row

150’ DB Farmers Carry (Max load-100/70)

15/12 Calorie Row

*Rest 1:30 between sets.

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Or

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D. Full or Half BURN 1 or 2

(Full may take you past class time)

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Team Version:

1 Mile Run or 4000m Bike

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100 Burpees

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1 Mile Run or 4000m Bike

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200 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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1 Mile Run or 4000m Bike

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300 Pistols or DB Lunges or DB Step Ups

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1 Mile Run or 4000m Bike

*Run together and share the reps.

Individual Version:

1 Mile Run or 4000m Bike

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50 Burpees

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1 Mile Run or 4000m Bike

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100 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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1 Mile Run or 4000m Bike

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150 Pistols or DB Lunges or DB Step Ups

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1 Mile Run or 4000m Bike

*Run together and share the reps.

4 Sets

15 GHD Sit Ups

100’ Left Arm DB Overhead Carry

100’ Right Arm DB Overhead Carry

:45 Second Plank

100’ Left Arm DB Overhead Carry

100’ Right Arm DB Overhead Carry

30 Russian twists with medball

100’ Left Arm DB Overhead Carry

100’ Right Arm DB Overhead Carry

:45 second Hollow Hold

*Rest as needed between sets.

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A. Tempo Back Squat

(3 sec down, 2 sec pause)

5 Sets of 3 Reps

*Increasing load each set. Rest 2:00 or as needed between sets.

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Or

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B. 4 Sets @ RPE 5

10 Back Squats

10 Dumbbell Bulgarian Squats

10 Deadlifts

10 Dumbbell Lunges

*Rest 2:00 between sets.

C. Choose One:

5000m Row

10,000m Bike

*If you don’t have 20-25 minutes to finish then perform an AMRAP of whatever time you do have.

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3-5 Sets

400m Run or 1000m Bike

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15 Hang Power Snatch (Max load - 95/65)

Or

15 Hang DB Snatch (Max load - 50/35)

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10 Bar Facing Burpees

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In 20:00 complete as much as you can:

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

50 Double Unders or Single Unders or ½ Reps or Battle Rope

15 Squat Cleans or Power Clean + Front Squat

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

50 Double Unders or Single Unders or ½ Reps or Battle Rope

13 Squat Cleans or Power Clean + Front Squat

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

50 Double Unders or Single Unders or ½ Reps or Battle Rope

11 Squat Cleans or Power Clean + Front Squat

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

50 Double Unders or Single Unders or ½ Reps or Battle Rope

9 Squat Cleans or Power Clean + Front Squat

25 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

50 Double Unders or Single Unders or ½ Reps or Battle Rope

7 Squat Cleans or Power Clean + Front Squat

*Start the 15 reps at max load - 135/85 or less and increase load each set by 5-20 lbs.

A. Tempo Bench Press or Strict Press

(3 sec down, 2 sec pause)

5 Sets of 3 Reps

*Increasing load each set. Rest 2:00 or as needed between sets.

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B. 4 Sets (Optional)

6 Incline Bench Press - RPE8

12 Push Ups or Weighted

25 Bench Dips

*Rest 2:00 or as needed between sets.

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C. 3 Sets (Optional)

15 Tricep Press Down

15 Seated Dumbbell French Press

*Rest 1:00 or as needed between sets.

D. 3 Sets (Optional)

15 Strict Pull Up or Assisted

15 Barbell Curls

*Rest 1:00 or as needed between sets.

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E. AMRAP 14 (Optional)

14/11 Calorie Bike

7 Push Press (Max load - 115/80)

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***Choose any combination of workouts. If you do A, B, C, and D, you probably don’t need to do E. ***

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Team Version:

2 Sets

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300m Row (both at the same time)

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30 Thrusters (split) (Max load - 95/65)

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200 Double Unders or Single Unders or ½ Reps or Battle Rope (split)

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30 Thrusters (split) (Max load - 95/65)

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300m Row (both at the same time)

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*Rest 5:00 between sets.

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Individual Version:

2-4 Sets

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300m Row or Ski

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15 Thrusters (Max load - 95/65)

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100 Double Unders or Single Unders or ½ Reps or Battle Rope

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15 Thrusters (Max load - 95/65)

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300m Row or Ski

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*Rest 5:00 between sets.

4 Sets

15 Stick Sit Ups

60 Flutter Kicks

14 Alligator Rolls

100’ DB Farmers Carry (left)

100’ DB Farmers Carry (right)

*Rest as needed between sets.

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AMRAP 20

10 Chest-Bar Pull Ups or Pull Ups or Assisted

15 Wall Ball (Max load - 20/14)

20 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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A. Front or Zercher Squat

5 Sets of 3 Reps @ 80% or RPE 8

*Increasing load each set or Same load. Rest 2:00 or as needed between sets.

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Or

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B. 4 Sets

10 Front or Zercher Squat RPE 5

10 Romanian Dumbbell Deadlifts RPE 8

12 Single Leg Glute Bridges (each leg)

15 Seated Box Jumps or

Single Leg Step Ups (each leg)

*Same or increasing load each set. Elevated optional for glute bridges. Rest 2:00 or as needed between sets.

C. 21-15-9

Power Snatch (Max load - 95/65)

Box Jump (Max height - 24”/20”)

*Can also be done with 1 or 2 dumbbells.

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D. Optional

Snatch (Power or Squat)

4 Sets of 3 Reps

*Wave style.

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Example:

Set 1: 100-105-110

Set 2: 105-110-115

Set 3: 110-115-120

Set 4: 115-120-125

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4-8 Sets

1000m Bike

20 Dumbbell Hang Clean & Jerk/Push Press (Max load - 50/35)

20 Push Ups or Incline or Banded

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2-4 Sets

400m Run

4 Rope Climbs or Half Rope Climbs or 3x Floor Pulls

20 Burpees

*Optional to wear a weighted vest for all or some parts.

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A. 4 Sets @ RPE 7 or 70+%

10 Deadlift

*Rest 2:00 or as needed between sets.

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Or

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B. 4 Sets

10 Hang Power or Muscle Clean RPE6

15 Slow Hip Extensions or Weighted RPE7

20 Back Rack Lunges RPE4

*Same or increasing load each set. Rest 2:00 or as needed between sets.

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C. 5-10 Sets

10 Bench Press (Max load - 135/95)

10 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

*Can also be done with dumbbells.

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D. Optional

3 Sets

12 Kettlebell French Press

12 Tricep Press Down

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3 Sets

12 Seated Dumbbell Overhead Press

12 Dumbbell Skull Crusher

90/70 Calorie Row

30 Sandbag Over Shoulder (Max load - 150/100)

Rest 5:00

90/70 Calorie Ski

30 Thrusters (Max load - 135/95)

Rest 5:00

90/70 Calorie Bike

30 Bar Muscle Ups or Chest to Bar Pull Ups or Pull Ups

4 Sets

15 Med Ball GHD Sit Ups or MB Sit Ups

100’ Single DB Overhead Carry (Left)

100’ Single DB Overhead Carry (Right)

10 Strict Hanging Leg Raise or Leg Tuck

100’ Single DB Overhead Carry (Left)

100’ Single DB Overhead Carry (Right)

:45 Hollow Hold

100’ Single DB Overhead Carry (Left)

100’ Single DB Overhead Carry (Right)

*Rest as needed between sets.

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A. Back Squat

4 Sets of 10 Reps @ RPE6 or 60%

*Rest 2:00 or as needed between sets. The load may feel light. If that is the case descend slow and ascend fast for each rep.

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Or

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B. 4 Sets @ RPE 4-6

10 Back Squats

10 Front Squats

10 Barbell Back Rack Reverse Lunges

*Rest 2:00 between sets. You can use different loads for each if you want. You may not want to do “B” & “C” together.

C. Optional

3-5 Sets

21 Toes-Bar or Feet-Bar or Knees-Chest

7 Thruster (Max load - 135/95)

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D. Optional

6 Sets

2 Power Clean

1 Jerk or Push Press

*Increasing load.

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E. Optional

1st part of BURN 1

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*You can do 2 of these if you like.

A. 4 Sets

21/18 Calorie Row

15 Lateral Burpee Over the Rower

9 Dumbbell Power Snatch (Max load - 70/50) or DB Squat Snatch (Max load - 50/35)

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Then rest as needed.

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B. 1 Mile Run or 2000m Row/Ski or 4000m Bike

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50 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

100 Double Unders or Single Unders or ½ Reps or Battle Rope

40 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

100 Double Unders or Single Unders or ½ Reps or Battle Rope

30 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

100 Double Unders or Single Unders or ½ Reps or Battle Rope

20 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

100 Double Unders or Single Unders or ½ Reps or Battle Rope

10 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

100 Double Unders or Single Unders or ½ Reps or Battle Rope

Rest 5:00

3 Sets

30 Hip Extensions or Good Mornings (Any weight)

15 Box Jumps or Step Ups (Any height)

A. Bench Press or Strict Press

4 Sets of 10 Reps @ RPE6 or 60%

*Rest 2:00 or as needed between sets. The load may feel light. If that is the case descend slow and ascend fast for each rep.

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Or

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B. 5-10 Sets @ RPE

10 Dumbbell Curl to Arnold Press

10 Gorilla Rows

10 Dips or Bench Dips

10 Hammer Curl

*Same load each set. Rest 2:00 or as needed between sets.

C. 5-10 Sets

10 Calorie Ski

10 Dumbbell Bench Press

(Max load - 50/35)

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Or

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D. 3-4 Sets @ RPE

10 Dumbbell Curl to Arnold Press

10 Gorilla Rows

10 Dips or Bench Dips

10 Hammer Curl

*Same or increasing load each set. Rest 2:00 or as needed between sets.

**Don’t do B & D together obviously.

AMRAP 20

25/20 Calorie Bike

50 Deadlifts (Max load - 95/65)

25/20 Calorie Bike

40 Front Squats (Max load - 95/65)

25/20 Calorie Bike

30 Shoulder to Overhead (Max load - 95/65)

3 Sets

8 Burpee Box Jump Overs (Max height - 30”/24”)

8 Power Snatches (Max load - 135/95)

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Rest 2:00

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2 Sets

16 Burpee Box Jump Overs (Max height - 24”/20”)

16 Power Snatches (Max load - 95/65)

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4 Sets

10 Single Arm KB Sit Ups (Left)

10 Single Arm KB Sit Ups (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 Second Hollow Hold

100’ Dumbbell Farmers Carry (left)

100’ Dumbbell Farmers Carry (right)

*Rest as needed between sets.

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2-4 Sets

1-3 Rope Climbs or Half Rope Climbs or 3x Floor Pulls

50-100 Double Unders or Single Unders or ½ Reps or Battle Rope

5-10 Clean & Jerk/Push Press (Max load - 185/125)

*Rest 1:00 between sets.

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2400m Run or 6000m Bike

30 Burpee Box Jump or Step Up Over

150m Farmers Carry (Max load - 100/70)

6000m Bike

30 Burpee Box Jump or Step Up Over

150m Farmers Carry (Max load - 100/70)

*150m starts at the closet exterior door.

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A. 1 Tempo Front or Zercher Squat + 3 Front or Zercher Squat

1 Set @ 60% or RPE 6

1 Set @ 65% or RPE 6.5

3 Sets @ 70% or RPE 7

*Tempo is 3 sec down, 3 sec hold. Rest 2:00 or as needed between sets.

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Or

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B. 4 Sets @ RPE 7

10 Front or Zercher Squat

10 Romanian Dumbbell Deadlift

12 Slow Weighted Hip Extensions

15 In Place Dumbbell Lunges (each leg)

*Do all left side lunges then right side.

C. 3-5 Sets

20/15 Calorie Ski

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20 GHD Sit Up or Parallel or Sit Ups or Weighted or Overhead

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12 Sandbag/D-Ball Over Shoulder (Max load - 150/100)

3-5 Sets

10 Bench Press (Max load - 80% or RPE 8 or 185/125)

10 Chest to Bar Pull Ups or Pull Ups or Assisted Pull Ups

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Rest 5:00

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3-5 Sets

10 Overhead Squats or Overhead Lunges (Max load - RPE 8 or 135/95)

10 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

*You can also use dumbbells or a plate for overhead lunges.

A. Deadlift

1 Set of 10 Reps @ 60% or RPE 6

2 Sets of 10 Reps @ 70% or RPE 7

2 Sets of 10 Reps @ 75% or RPE 7.5

*Rest 2:00 or as needed between sets.

**Stay lighter if A & C is too much lifting off of the ground for you.

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Or

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B. 4 Sets

6 Deadlift (Max load - 75% or RPE 7.5 or 315/220)

12 Strict Pull Up or Assisted Pull Ups

24 Hip Extensions or Good Mornings

*Rest 2:00 or as needed between sets.

C. For Quality or Time

75 Wall Ball (Max load - 20/14)

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500m Row

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25 Power Snatch or Dumbbell Snatch

*Use 1 or 2 Dumbbells, your choice.

(Max load - 115/75)

(Max load - 50/35)

AMRAP 20

7 Devil Press (Max load - 50/35)

14 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

21 Box Jump or Step Up Over

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4 Sets

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

:45 sec Overhead DB Hold (each side)

*Rest as needed between sets.

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A. Back Squat

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 60% or RPE 6

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 65% or RPE 6.5

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 70% or RPE 7

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 70% or RPE 7

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 75% or RPE 7.5

*The pause is for 2 seconds. Rest 2:00 or as needed between sets.

Look at Sunday’s slide for the RPE scale. Keep in mind that percentage and RPE are not equal. Your RPE weight could possibly be higher than your percentage.

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Or

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B. 4 Sets @ RPE 7-8

10 Back Squat

10 Stiff Leg Deadlifts

8 Back Rack Lunges

15 Banded Clam Shells (each side)

*Rest 2:00 between sets.

C. 1-2 Sets

5 Rounds

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25-50 Double Unders or Single Unders or ½ Reps or Battle Rope

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5 Sandbag/DBall Over Shoulder (Max load - 150/100)

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*Rest 5:00 between sets.

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D. Optional:

Hang Clean & Jerk/Push Press

(Squat or Power)

Build to the heaviest set of 3 reps you can do. Singles (no rest) or Touch & Go.

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500m/400m Row

60 GHD Sit Up, Parallel, Sit Ups, Weighted, Overhead

500m/400m Row

30 Box Jump Overs or Step Up Overs (Max height - 30”/24”)

500m/400m Row

40 GHD Sit Up, Parallel, Sit Ups, Weighted, Overhead

500m/400m Row

20 Box Jump Overs or Step Up Overs (Max height - 30”/24”)

500m/400m Row

20 GHD Sit Up, Parallel, Sit Ups, Weighted, Overhead

500m/400m Row

10 Box Jump Overs or Step Up Overs (Max height - 30”/24”)

500/400m Row

2-3 Sets

400m Run or 1000m Bike

15 Pull Ups or 10 Chest to Bar Pull ups

10 Devil Press (Max load - 50/35)

15 Pull Ups or 10 Chest to Bar Pull ups

10 Devil Press (Max load - 50/35)

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Optional:

4 Sets

12 Glute Bridges (Elevated or not)

24 Hip Extensions or Good Mornings

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Optional:

5 Sets

1 Hang Snatch Pull

1 Hang Power Snatch

1 Hang Squat Snatch

*Increasing load.

A. Bench Press

5 @ 60% or RPE 6

5 @ 70% or RPE 7

5 @ 75% or RPE 7.5

4 @ 80% or RPE 8

4 @ 80% or RPE 8

*Optional to perform 10 Dips or Push Ups after each set. Rest 2:00 or as needed between sets. Look at Sunday’s slide for the RPE scale. Keep in mind that percentage and RPE are not equal. Your RPE weight could possibly be higher than your percentage.

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Or

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B. 4 Sets @ RPE 6-8

6 Bench Press

12 Palms Up Ring Rows

24 Seated DB or KB Arnold Press

*Rest 2:00 or as needed between sets.

C. Optional

1-2 Sets

27 Calorie Ski

27 Dumbbell Bench Press (Max load - 50/35)

21 Calorie Ski

21 Dumbbell Bench Press (Max load - 50/35)

15 Calorie Ski

15 Dumbbell Bench Press (Max load - 50/35)

9 Calorie Ski

9 Dumbbell Bench Press (Max load - 50/35)

*Rest 5:00 between sets.

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D. Optional

AMRAP 12

4 Bar Muscle Ups

16 GHD Sit Ups

5-10 Sets

10 One Arm Dumbbell Thrusters (Max load - 50/35)

15 One Arm Dumbbell Deadlifts (Max load - 50/35)

30/25 Calorie Bike

*Switch arms as desired. Deadlift is to the inside of the legs.

1-2 Sets

3 Rounds

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10 Bar Facing Burpees

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10 Power Snatch (Max load - 95/65)

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10 Toes-Bar or Feet-Bar or Knees-Chest or Dip Bar Leg Raise or Tuck

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*Rest 3:00 between sets.

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