Warmup
Time: 15
Quad SMR (5 min)
+
15 Air Squats
10 Box Push-ups
10 Ring Rows
30 Calf Raises
x2
Warmup
Time: 20
Lat SMR (6 min)
+
200m Run
+
10 Ring Rows 3s Hold at top
15 Banded RDL
10 Scap Pull-ups
10 Scap Push-ups
x2
Warmup
Time: 25
Hip Flexor/Glute SMR (8 min)
+
“Rowling” x2
In partners, each partner will try to row as close to 100m as possible. Both partners will do burpees for however many meters under or over they go. Each partner will go twice.
(IE: if member rows 97m then both partners will do 3 burpees and if the next partner rows 105 then they will both do 5 burpees).
+
12 Russian Kettlebell Swings
12 Hanging Knee-raise
12 Ring Rows
12 Box Push-ups
Warmup
Time: 20
Lower Back/T-spine SMR (5 min)
+
200m Run
+
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
12 Air Squats 2s negative
12 Press with light DB
x2
Warmup
Time: 15
Glute/Quad SMR (5 min)
+
90s Hold in Bottom of Squat
+
15 Air Squats
30s Superman hold (Arch body hold)
15 Glute Bridges
15 Back Squats w/ Barbell
Warmup
Time: 22
4-way Wrist Stretch (4 min)
+
15 Light Russian Kettlebell Swings
30 Calf Raises
10 Box Push-ups
10 Scap Pull-ups (controlled)
+
Kettlebell Snatch Technique Review
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
10 minute AMRAP
16 Wall Balls 20/14->14/10->10/4
30 Double-unders->60 Singles->30 Singles
16 Jumping Pull-ups
200m Run
Rest 5 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very close for both.
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
3×8 Pull-ups (Add Weight as needed)
OR
3×5 Negatives pronated, 5s Neg.
OR
3×5 Negatives supinated, 5s Neg.
2 minute rest b/t sets
This is Strength Endurance, but there could be some burning in the lats and biceps towards the end of the sets. Members should on a smooth movement pattern throughout and consistent movement on the negatives. Last set should be tough to complete.
Part 1
Time: 35
Primary: Plumbing - Secondary: Plumbing
28 minute EMOM
1: 40s Goblet Squat 70/53->53/44->44/35->35/26
2: 40s Toes to Bar->Knee Raises->Sit-ups
3: 40s Ring Rows
4: 40s Max Unbroken Strict Press into Max Push Press 75/55->55/35->45/25
Members should expect and chase a deep localized burning during each minute. The rest between repeating movements should be enough to maintain consistency across the 7 rounds. Members should choose a variation that is tough but sustainable. The focus should still be on consistent and tight form for all movement.
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
3 Rounds (18 minute Cap)
400m Run
15 Thrusters 75/55->55/35->45/25
10 Bar Facing Burpees->Bar Facing Bodybuilders->To Box
15 Box Jump Overs 24/20->20/14->Step-overs
Members should expect heavy breathing and high heart rate (90%+). Thrusters should be done in no more than 2 sets and movement should consistent for all other elements. Scale in order to meet these requirements and keep intensity high.
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×10 Back Squat 3 x 10; 2 min rest b/t sets – building sets (each set heavier).
This is Strength Endurance, but there could be some burning in the glutes and quads towards the end of the sets. Members should focus on perfect form and glute activation as they come to the top of the movement. Use the glute bridges in warm-up to prime the glutes. Members can build each set, the last set should be a tough set of 10 (close to a max set).
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
6 minute EMOM
KB Level Goal
Directly into
6 minute EMOM
30s Max Double-unders->Practice
Members should use this workout to practice for the Kettlebell Test. Use their Kettlebell level in order to scale correctly (either Russian Kbs, One-arm swings, or KB Snatch). If they still havent tested scale in order to hit 16 Russian Kbs unbroken in every minute. Members should use the second EMOM to practice Double-under efficiency. For members still working on their double-under, remind them to stay focused and avoid the inevitable frustration.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
12 minute EMOM (For Quality)
1: Split Stand Romanian DL 8 each side (add weight with KB’s/DB’s as needed)
2: Peterson Step-up 5 each side
3: 8 Scap Pull-ups 2-0-1-2
Members should focus on movement quality on these exercises. Choose a weight in order to reflect this. For the Romanian DL members should focus on glute and mid/lower back activation. On the Peterson step-up members should focus on not pushing off with the down foot. The Scap Pull-ups should be under control the entire time tempo is (eccentric-bottom-concentric-top).
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT:
15-12-9
Power Clean 115/85->95/65->Hang power Clean
Burpee over Bar->Bodybuilders->To Box
This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling, use WL level to choose power clean variation.
Core:
30s on/30s off until failure
Plank
Add 10lbs to back each round
This one will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they have “failed”.
Part 2
Time: 15
Primary: Plumbing - Secondary: Ventilation
Sled Push
20-30 Meters
Rest 90s
x5
If no sleds are available, substitute airbike sprints for 20s or 10 max height jump burpees.
These should be fast and max effort. Scale the weight so that the intervals last 10-15s, can maintain intensity through the 5 bouts, and are smooth throughout.
Part 2
Time: 30
Primary: Plumbing - Secondary: Ventilation
Every 5 minutes
400m Run or 500m Row
20 Push-ups->Box Push-ups
20 Sit-ups
AMRAP Jumping Lunges
x5
(25 minutes total)
Every 5 minutes start again with the run/row. Members should expect this one to burn throughout. Try to go unbroken on the Push-ups and Sit-ups for as along as possible. Use the Row/Run as a flush/recovery after the jumping lunges. Members should go deep into the burn on those jumping lunges. Scale so that members are always able to get to the jumping lunges before the 5 minutes runs out. Score is total number of jumping lunges.
Part 2
Time: 23
Primary: Ventilation - Secondary: Plumbing
16 minute AMRAP
16 Back Step Lunge w/Bar on Back 95/65->75/55->55/35
12 Push-Press 95/65->75/55->55/35
8 Burpee Pull-ups
200m Run
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that barbell movements are done in no more than 2 sets. Members should expect localized burning/fatigue in glutes and shoulders on the back half of this workout.
Warmup
Time: 15
Quad SMR (5 min)
+
15 Air Squats
10 Box Push-ups
10 Ring Rows
30 Calf Raises
x2
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
10 minute AMRAP
16 Wall Balls 20/14->14/10->10/4
30 Double-unders->60 Singles->30 Singles
16 Jumping Pull-ups
200m Run
Rest 5 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very close for both.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
12 minute EMOM (For Quality)
1: Split Stand Romanian DL 8 each side (add weight with KB’s/DB’s as needed)
2: Peterson Step-up 5 each side
3: 8 Scap Pull-ups 2-0-1-2
Members should focus on movement quality on these exercises. Choose a weight in order to reflect this. For the Romanian DL members should focus on glute and mid/lower back activation. On the Peterson step-up members should focus on not pushing off with the down foot. The Scap Pull-ups should be under control the entire time tempo is (eccentric-bottom-concentric-top).
Warmup
Time: 20
Lat SMR (6 min)
+
200m Run
+
10 Ring Rows 3s Hold at top
15 Banded RDL
10 Scap Pull-ups
10 Scap Push-ups
x2
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
3×8 Pull-ups (Add Weight as needed)
OR
3×5 Negatives pronated, 5s Neg.
OR
3×5 Negatives supinated, 5s Neg.
2 minute rest b/t sets
This is Strength Endurance, but there could be some burning in the lats and biceps towards the end of the sets. Members should on a smooth movement pattern throughout and consistent movement on the negatives. Last set should be tough to complete.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT:
15-12-9
Power Clean 115/85->95/65->Hang power Clean
Burpee over Bar->Bodybuilders->To Box
This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling, use WL level to choose power clean variation.
Core:
30s on/30s off until failure
Plank
Add 10lbs to back each round
This one will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they have “failed”.
Warmup
Time: 25
Hip Flexor/Glute SMR (8 min)
+
“Rowling” x2
In partners, each partner will try to row as close to 100m as possible. Both partners will do burpees for however many meters under or over they go. Each partner will go twice.
(IE: if member rows 97m then both partners will do 3 burpees and if the next partner rows 105 then they will both do 5 burpees).
+
12 Russian Kettlebell Swings
12 Hanging Knee-raise
12 Ring Rows
12 Box Push-ups
Part 1
Time: 35
Primary: Plumbing - Secondary: Plumbing
28 minute EMOM
1: 40s Goblet Squat 70/53->53/44->44/35->35/26
2: 40s Toes to Bar->Knee Raises->Sit-ups
3: 40s Ring Rows
4: 40s Max Unbroken Strict Press into Max Push Press 75/55->55/35->45/25
Members should expect and chase a deep localized burning during each minute. The rest between repeating movements should be enough to maintain consistency across the 7 rounds. Members should choose a variation that is tough but sustainable. The focus should still be on consistent and tight form for all movement.
Warmup
Time: 20
Lower Back/T-spine SMR (5 min)
+
200m Run
+
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
12 Air Squats 2s negative
12 Press with light DB
x2
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
3 Rounds (18 minute Cap)
400m Run
15 Thrusters 75/55->55/35->45/25
10 Bar Facing Burpees->Bar Facing Bodybuilders->To Box
15 Box Jump Overs 24/20->20/14->Step-overs
Members should expect heavy breathing and high heart rate (90%+). Thrusters should be done in no more than 2 sets and movement should consistent for all other elements. Scale in order to meet these requirements and keep intensity high.
Part 2
Time: 15
Primary: Plumbing - Secondary: Ventilation
Sled Push
20-30 Meters
Rest 90s
x5
If no sleds are available, substitute airbike sprints for 20s or 10 max height jump burpees.
These should be fast and max effort. Scale the weight so that the intervals last 10-15s, can maintain intensity through the 5 bouts, and are smooth throughout.
Warmup
Time: 15
Glute/Quad SMR (5 min)
+
90s Hold in Bottom of Squat
+
15 Air Squats
30s Superman hold (Arch body hold)
15 Glute Bridges
15 Back Squats w/ Barbell
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×10 Back Squat 3 x 10; 2 min rest b/t sets – building sets (each set heavier).
This is Strength Endurance, but there could be some burning in the glutes and quads towards the end of the sets. Members should focus on perfect form and glute activation as they come to the top of the movement. Use the glute bridges in warm-up to prime the glutes. Members can build each set, the last set should be a tough set of 10 (close to a max set).
Part 2
Time: 30
Primary: Plumbing - Secondary: Ventilation
Every 5 minutes
400m Run or 500m Row
20 Push-ups->Box Push-ups
20 Sit-ups
AMRAP Jumping Lunges
x5
(25 minutes total)
Every 5 minutes start again with the run/row. Members should expect this one to burn throughout. Try to go unbroken on the Push-ups and Sit-ups for as along as possible. Use the Row/Run as a flush/recovery after the jumping lunges. Members should go deep into the burn on those jumping lunges. Scale so that members are always able to get to the jumping lunges before the 5 minutes runs out. Score is total number of jumping lunges.
Warmup
Time: 22
4-way Wrist Stretch (4 min)
+
15 Light Russian Kettlebell Swings
30 Calf Raises
10 Box Push-ups
10 Scap Pull-ups (controlled)
+
Kettlebell Snatch Technique Review
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
6 minute EMOM
KB Level Goal
Directly into
6 minute EMOM
30s Max Double-unders->Practice
Members should use this workout to practice for the Kettlebell Test. Use their Kettlebell level in order to scale correctly (either Russian Kbs, One-arm swings, or KB Snatch). If they still havent tested scale in order to hit 16 Russian Kbs unbroken in every minute. Members should use the second EMOM to practice Double-under efficiency. For members still working on their double-under, remind them to stay focused and avoid the inevitable frustration.
Part 2
Time: 23
Primary: Ventilation - Secondary: Plumbing
16 minute AMRAP
16 Back Step Lunge w/Bar on Back 95/65->75/55->55/35
12 Push-Press 95/65->75/55->55/35
8 Burpee Pull-ups
200m Run
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that barbell movements are done in no more than 2 sets. Members should expect localized burning/fatigue in glutes and shoulders on the back half of this workout.