5 Rounds

-200 Meter Run
-10 Barbell Hang Squat Clean
-200 Meter Run
-16 Kipping Pull Up

Strict Pull Up Option: 8-10 Strict Pull Up

Suggestions
Men: 75-95# Barbell Women: 55-65# Barbell

Goal: 16-22 Minutes

Coaches Notes
Oh boy, this one is going to get spicy, especially if you’re willing to send it!

To start you’ll want to push the runs, but not so hard you’re unable to transition quickly into the next movement. You should be able to finish your run, take 3-5 breaths, and get to work. Each 200 meter effort should take :45-1:15. If it’s going to take longer, customize to running for a period of time or choose to decrease the distance a bit.

For the hang squat clean, you’ll want to choose a weight where you’re able to get all 10 reps done in one set. Prepare for this to get challenging. Utilize your legs in the jump portion of the clean, pull yourself under, and bring your elbows through letting the barbell rest on your shoulders during the squat. Be sure to keep your heels down and chest up, especially as you get tired.

Lastly, for those pull ups. This is a bigger number of reps to be done in a row. If you can handle it, by all means push to go unbroken. Otherwise, break intentionally to manage fatigue. Try to get all reps done in 2-4 sets. If you find yourself falling behind on the pull ups, we would highly encourage customizing to a variation that will keep you moving.

5 Rounds

-10 Barbell Bench Press
-18 Box Jumps

Suggestions
Men: 95-135# Barbell | 20-24″ Box Women: 65-95# Barbell | 16-20″ Box

Goal: 8-13 Minutes
Challenging for YOU

Coaches Notes

A fun one today that will not only get you breathing hard but leave your chest and triceps feeling a way!

For the bench press choose a weight where you can get all 10 reps done in one set. You should be 100% confident in being able to do this each round, even as you get tired. If needed, you might consider resting a bit after your box jumps

and before starting your bench to assure a successful set. We want to see full range of motion with each rep. Be sure to lower the weight to your chest, gently tap your chest, and finish by fully extending your arms. Keep your entire body tight. Heels should be pressed into the floor, glutes squeezed, and midline braced.

The goal for the box jump will be slow is smooth and smooth is fast. Take one rep at a time and do your best to stay moving the entire way through. This number of reps per round shouldn’t take you much longer than 1-1:30 to complete. In the case that it does, try customizing to a lower height or a step up to stay moving.

4 Sets
Each Set is 4 Rounds of:

-4 HEAVY Barbell Deadlift
-12 Air Squat

BETWEEN Each Set, Complete: 400 Meter Run/ OR 500 Meter Row

No rest between sets. No run after LAST set.

Suggestions Men: 155-225# Women: 105-155#

Goal: 14-21 Minutes

Coaches Notes

ATTENTION! You are only running BETWEEN sets. That’s three 400 meter runs, not four.

Now, with that out of the way, let’s all take a moment to say goodbye to our legs. There’s really nowhere for them to hide in this one, unfortunately. Each round within the set should take 30-45 seconds. That’ll put you at finishing each set in 2:00-3:00. If the first set takes you 3 minutes or longer, you need to either A) move faster (if you can), B) go with a lighter weight for the deadlifts, or C) consider reducing the air squat reps to 10 to allow for quicker round times.

We aren’t expecting lightning speeds on the 400m runs. Let the first 100 meters or so be a chance to get your legs back underneath you. Pick up the pace for the next 200 meters, then dial back again for the last 100 knowing you’re going right back into deadlifts and squats when you get back.

-50 Plate Burpees For Time

Suggestions Men: 45# Plate Women: 25-35# Plate

Goal: 4-8 Minutes

Coaches Notes

Today we have essentially 50 burpees for time with an added swing. Short and sweet. For this one, you’ll want to pace a bit from the start to avoid burning out too quickly, but you should finish with absolutely nothing left. In order to hit the goal aim to get 6-12 reps per minute. The weight you choose should allow you to hit that goal number of reps.

While doing your plate burpee you’ll want to bring your chest fully to the ground/ plate. Hop or step your feet up and then be really conscious of using your entire body to bring the plate up and overhead. A quick and aggressive hip drive while keeping your heels glued to the floor will be key. You might choose to do a few reps at a time and take breaks between, or you might choose to work continuously through. Either way, try to manage your breathing by taking full, deep belly breaths versus shallow quick breaths. Have fun everyone!!

Pro Tip: Place a smaller plate or similar object under your burpee plate so you can easily slide your fingers under for smoother movement.

On a 20 Minute Clock:

5 Rounds

-15 Barbell Push Press
-10 Burpee Box Jump Over

After Completing 5 Rounds…with Time Remaining in the 20 Minutes: Max Distance Run/ OR Row

*This version can also be done with: 15 Sandbag Push Press

Suggestions
Men: 75# Barbell | 20-24″ Box Women: 55# Barbell | 16-20″ Box

Goal: 7-11 Minutes – 1,400-2,400 Meters

Coaches Notes

Here’s an example of how this one works: Let’s say you finish all 5 rounds in 9:22, you have 10:38 to accumulate as much running distance as possible. (We recommend tracking time on a wristwatch or stopwatch today so that you can take it with you and remain aware of how much time you have left while running.)

The weight you choose for push press should be light to moderate. You should feel confident you can do all 15 reps in a row for the first 2-3 rounds, at least. The burpee box jump overs will take the bulk of the time and effort, but 10 reps should take no longer than 1:00-1:30. If they are, either customize the burpee to something more doable or lower the height of the jump, or both!

10 Rounds

-10 Push Up + Pull Across
-8 Barbell Squat Clean

Suggestions
Men: 40# DB | 75-95# Barbell Women: 25# DB | 55-65# Barbell

Goal: 12-18 Minutes

Coaches Notes
Might not look like much on paper but this one is sure to cause a gut check.

We want you to be able to do at least 4-5 reps at a time of the push up + pull across. If you drop to fewer than 4, consider customizing the movement to knee push ups with a pull across -OR- elevated push up + taps so that you can maintain bigger sets through the remainder of the workout.

For the squat cleans, go with a weight that you can do 2-3 reps at a time with. During your breaks, take big, deep breaths to try to keep your heart rate from blowing up – but cap it at 2-3 breaths before getting back to work. Some things to keep in mind while performing this movement: squeeze your butt HARD and FAST when the bar reaches your mid-/high-thigh, pull YOURSELF under the bar (rather than the bar up to your shoulders), and stand FULLY at the top of each rep with the bar still on your shoulders.

4 Sets
Each Set is:

-15 Kettlebell Overhead Swing
-12 Single Kettlebell or Single Dumbbell Shoulder Rack Step Up
-15 Kettlebell Overhead Swing
-12 Single Kettlebell or Single Dumbbell Shoulder Rack Step Up

Rest 1 Minute, then: 400 Meter Run

Rest 2 Minutes Between Sets
**Can also use a dumbbell for the overhead swings!!

Shoulder Rack Step Ups will go like this for each set…
– First 12 reps you’ll hold in your right hand and step up with your left foot. – Second 12 reps you’ll hold in your left hand and step with your right foot.

Suggestions

Men: 40-55# DB/KB | 20-24″ Box Women: 25-35# DB/KB | 16-20″ Box

Goal: 2:30-3:30 / 1:45-2:15

Coaches Notes: One set is: 15 swings + 12 step ups + 15 swings + 12 step ups + 1 min rest + 400m run. Also, please take note below the workout how you should perform the step ups as it’s not how we usually do them!

We challenge you to fight for unbroken sets of swings today. That means doing all 15 reps before setting the KB/DB down. To save your grip, really focus on catapulting the weight up by your legs and hips rather than “pulling” it up with your arms.

For the step ups, think about leading the step with your elbow so that your chest doesn’t fall as you come to standing. Do your best to limit the use of your bottom leg so that the “stepping” leg does the majority of the work.

Each run should be a moderately hard effort. That’s why there’s rest before and after. So be sure to push yourself! If you know you can’t cover 400 meters in 2:15 or less, reduce the distance to something you can.

Minute 1:

-1 Kipping Pull Up
-1 Barbell Front Squat

Minute 2:

-2 Kipping Pull Up
-2 Barbell Front Squat

Minute 3:

-3 Kipping Pull Up
-3 Barbell Front Squat

…Keep adding 1 Pull Up and 1 Barbell Front Squat to each minute until you’re no longer able or UP TO 15 MINUTES.

In place of Kipping Pull Ups, you could do:

(Same Reps) Strict Pull Up

Suggestions

Men: 75-95# Barbell Women: 55-65# Barbell

Goal: At Least 10 Minutes

Coaches Notes

Gotta love a “death by” – especially when there’s TWO movements involved! *face melting emoji*

As always with this type of workout, the first few minutes will feel like a joke. You’ll be thinking to yourself, “Pffft, I could do this ALL DAY.” Then, you hit round 7 or 8 and immediately regret your audacious attitude. No worries, though. Just set your jaw and keep working hard to get through at least 10 minutes, if not up to 15.

When it comes to pull ups, choose a variation that you’re CERTAIN you can do reps unbroken through the round of 7. After that, you should only need to break once and only for a very brief time. For the squats, choose a weight that you KNOW you can go unbroken for the entire workout. And toward the last few rounds, you’ll likely also need to be able to do them “quickly” to earn enough rest before the next go.

8 Rounds

-30 Double Unders / OR 60 Singles
-8 Barbell Power Snatch OR Ground to Overhead -OR- 12 Plate Ground to Overhead
-20 Alternating Plate Overhead Lunge

Suggestions

Men: 75-95# Barbell / 45# Plate Women: 55-65# Barbell / 25# Plate

Goal: 13-18 Minutes

Coaches Notes

For this one you will start each round with 30 DU or Single Unders. We are trying to be steady and consistent here. Even if you find yourself needing to reset 1-2 times, make it brief and focus on staying as relaxed as possible.

Next you have the snatch or ground to overhead. If you go with the barbell option, pick a weight that you can go unbroken for at least the first few rounds. You may find yourself moving to 2 quick sets or fast singles towards the end. Just remember to keep that bar close to the body, drive through your full foot, and jump the weight overhead with a strong lock out each time.

Now if you go with the plate option, there is a great opportunity for limited transition. Holding a plate on its outer edges, like a stearing wheel, you will point one end towards/touching the ground and set up. Heels are glued to the floor, chest is up, and your hips are pulled down enough to keep your back flat. From here it is just like the snatch. Drive your feet through the floor aggressively, jumping the plate over head in one big motion. As you do this, the plate will rotate until you are holding it overhead with your palms facing the ceiling. Bring it back down close to the body, touch the ground, and go again!

This will allow you to go directly from the snatches into the OH lunges if you choose to. Once you get that plate overhead, keep pressing toward the ceiling throughout your lunges. If your elbow starts to bend, it means you need a quick shake out or you may need something lighter. While you are lunging, remember to start your lunges from a wider stance (squat stance) and step straight out/back from there to ensure a good foundation to keep your balance.

Every 10 Minutes for 30 Minutes

(3 Rounds)

-800 Meter Run/ OR 1000 Meter Row
-20 Toes to Bar
-OR- 30 Weighted Sit Up
-20 Barbell Back Squat

Suggestions

Men: 135-155# Barbell Women: 85-105# Barbell

Goal: 6:00-8:00

Coaches Notes

Today we have 10 minutes to work; however, we do not want to take the full 10 minutes. We want to get each round done in 6-8 minutes, leaving us AT LEAST 2 minutes of rest.

To do this we will need that 800m run to be 5 minutes or less. Try to come out strong here and settle into a pace you can hold. If 800m is not something you can do in 5 minutes, customize to a distance that works for you.

Toes to bar should be something we can do in 3 sets or fewer. Consider coming in with a plan for quick set, quick rest to keep you moving. Sets might look like 10/5/5 or 8/7/5.

For the squats we want a weight we can hang onto. Think about being consistent here instead of fast. If you can chip away at the squats without having to set the weight down, you may be better off.