Men/Women 5 Rounds 10 Thrusters 95/65 8 Toes to Bar 6 DB Bulgarian Split Squat 10% 4 Muscle-Ups/Pull-Ups 2 Sit-to-Stand 25/15 Rest 90 seconds Beginner: 4 Rounds 10 Thrusters 45/35 8 Sit-Ups 6 Bulgarian Split Squat 4 Pull-Ups 2 Burpees Rest 90 seconds

Men/Women Partner Workout 24min CAP 1 min on:1 min off 50 Front Squats 135/85 30 Muscle-Ups or 20 Wall Walk-Ups 60 Jumping Pull-Ups 20 Burpee Box Jumps 30″/24″ 70 Wall Balls 20/14 10 Deadlifts 315/185 80 KB Swings 70/35 Rest 1 minute 300 Double-Unders/400 Singles

Men/Women 00:00 – 12:00 Row 30 Cal Every 3:00 x 2 rounds Row 20 Cal Every 2:00 x 2 rounds Row 10 Cal Every 1:00 x 2 rounds Rest 1:00 (12:00 – 13:00) Every 1:30 x 4 rounds (13:00-19:00) 12 DB Hang Clean and Jerk 30/15 8 Burpees 12 DB […]

Week 5 of 6 Tuesday: 5 x High Hang Snatch + 3 Overhead Squats @ 60% (if make 4 out of 5 increase by 2.5kg next week 3 x 8 Back Squat 70% increase weight by 5kg next week 3 x 10 Shoulder Press 60% increase weight by 2.5kg next […]

Men/Women Strength: 10min CAP Two attempts to find your fastest 400m sprint. Rest as needed between attempts. HIT: 15min EMOM 1 Deadlift 315/185 2 Burpeees over Bar 3 Roll-Outs 4 Plyo Jumps 5 V-Ups Cant finish in time? Subtract a rep (keep deadlift at 1)

Men/Women 5 Rounds: 15 Burpees Rest 60 200m Run 10 Push-Press 135/85 10 Pull-Ups (try to make as strict as possible) 10 Box Jumps 30″/24″ Rest 60

Men/Women 5 Rounds: 500/450m Row 12 Seat Pikes 12 Plyo Jumps over Rower 12 Push-Ups on Rower 6 Burpees Over the Rower Rest 60 seconds

Men/Women Strength: CAP 12 minutes 6 Rounds: 8 Ring Dips 8 DB Push-Press (use a heavy weight) 8 Push-Ups 8 Pull-Ups Rest 1 minute HIT: 1, 2, 3….10 Box Jumps 24″/16″ Landmine Twists 70/50 (L+R=1) KB Cleans 70/35 Alt. V-Ups

Men/Women Partner Workout Complete 100. Box Hops 30″/24″, rotate when tired, only hop when other partner is in plank Partner 1: Holds Plank Partner 2: Box Hops Complete 100 KB Swings 70/35 Partner 1: Jumping Jacks Partner 2: Swings Complete 100 DB Lugnes 20% (Total) Partner 1: Standing Overhead Plate […]