Gym Jones Public Content and Workouts :

Workout: (300 Rise Of An Empire)

Workout:

Workout:

2x5 Wall Squat

2x10 Shoulder Dislocate

Work up to Heavy Deadlift

2x10 Squat

2x5 Wall Squat

Then:

2x5 Goblet Squat @ 25#

2x10 Squat

5x Back Squat @ 40% 1RM +

Then:

2x5 Jump Squat

15 yard Sled Push (Piston Step/High

Work up to Heavy Back Squat

2x (5x Tuck Jump + 5x Box Jump + 5x

Step)

Then:

Knee Jump)

Five Sets, Full Rest between

5x2 Back Squat @ 80% 1RM

Then:

Then:

Rest 3 minutes between sets

5x Snatch Grip DL +

Cool Down

Then:

5x Whip Snatch +

Row 500m +

5x OHS +

50x Ring Dip +

5x Whip Snatch

50x DB Push Press +

Five Sets @ 75-95#

50x Step-up @ 18-20 box +

Then:

50x Push-up +

10x Ball Slam @ 25# +

50x Sit-up +

250m SkiErg +

Row 500m

10x Goblet Squat @ 70# +

Then:

25c AirDyne Sprint +

Cool Down with 300sec FLR

10x Hex Bar DL @ 145-155# +

250m Row
Five Sets, Rest 2 minutes between

Workout:
Two Man Relay 5000m Row
Partners may switch as needed
Then:
4x (30sec Work/30sec Rest) Frog Hop
Then:
4x (30sec Work/30sec Rest) Burpee
Then:
Two Man Relay 5000m SkiErg
Partners may switch as needed

each
Workout:

Workout:

Workout:

"Head To Head":

3x5 Wall Squat

10 minute Row @ Easy Pace

2000m Row For Time

3x10 Squat

Then:

Then:

3x5 Goblet Squat @ 35#

30sec Row +

Team Competition:

3x20m Lunge

90sec Active Rest

4000m SkiErg +

5x5 SL Squat @ 20 Box

Start at 140m for the 1st interval

900 yard Sled Push +

Then:

(males) Go up by 1m each round

4000m Row +

Work up To Heavy Back Squat

Workout stops when player fails to

100x Burpee/Pull-up

Then:

increase twice in a row

Two, six man teams

5x25 Back Squat @ ~50% 1RM

Only one player per team can work at

Full Rest between sets

once

Then:

Then:

30x Lunge (15 each side) + 30sec Wall

Cool Down

Sit Seven Rounds

Then: Cool Down

Workout:

Workout:

Workout:

50x Strict Pull-up

2x5 Wall Squat

10 minute Row @ Easy Pace

Then:

2x10 Squat

Then:

Work up to Heavy Military/Strict Press

2x5 Goblet Squat

BB Complex:

1RM

2x20m Lunge

6x Deadlift +

?Then:

2x20m OH Lunge

6x Bent Row +

5x4 Military/Strict Press @ 75-80%

Then:

6x Clean +

1RM

"TailPipe":

6x Front Squat

Rest 2-3 minutes between sets

P1: 250m Row

6x Push Press +

Then:

P2: KB Rack Hold @ 2 x 53#

6x Back Squat

4x15 Single Arm Dumbbell Row @ 50-

Three Rounds

Start @ 75#

75# DB

Then, Later:

Go up by 10# Each Set

Rest 2 minutes between sets

4x (30sec Work/30sec Rest) Frog Hop

Every 20# increase drop a rep

Then:

Rest 2 minutes

Then:

4x15 Strict Bent Row @ 95-135#

4x (30sec Work/30sec Rest) Split

100x Ring Plank Pull

Rest 2 minutes between sets

Jump

(Penalty for dropping off rings is 10x

Then:

Rest 2 minutes

Burpee/Pull-up)

3x5 Bat Wings (5 second squeeze at

4x (30sec Work/30sec Rest) Burpee

Then:

top)

Rest 2 minutes

100x Wall Ball @ 20#

3x5 SOTS & OHS Combo @ 2 x 10#

4x (30sec Work/30sec Rest) Push-up

Evert time you stop must do 60m Sled

Then:

Rest 2 minutes

Push

50x Strict Pull-up

4x (30sec Work/30sec Rest) Squat

Then:

Then:

100x KB Swing @ 53#

Cool Down

Every time you stop must do 60m

Heavy Hex Bar Carry
Then:
"Cool Down" with 2000m Rowing race

Workout:

Workout:

Workout:

2x5 Wall Squat

10-1 Team Back Squat Ladder @

2x5 Wall Squat

2x10 Squat

135# (Speed Focus)

2x10 Squat

2x5 Goblet Squat @ 25#

In between each set complete 30m

2x5 Goblet Squat

Then:

Sled Push

2x20m Lunge

Work up to Heavy Back Squat

Looks Like:

2x20m OH Lunge

Then:

P1 does 10x Back Squat @ 135# +

Then:

5x2 Back Squat @ 80% 1RM

30m Sled Push

500m Row +

Rest 3 minutes between sets

P2 does 10x Back Squat @ 135# +

2:00 minute Rest

Then:

30m Sled Push

As many rounds as possible following

Row 500m +

P1 does 9x Back Squat @ 135# + 30m

protocol:

50x Ring Dip +

Sled Push

First round 500m at 2:00/500m pace

50x DB Push Press +

P2 does 9x Back Squat @ 135# + 30m

First round needs 5x Push-up

50x Step-up @ 18-20 box +

Sled Push

Second round 500m at 1:58/500m

50x Push-up +

Then:

pace

50x Sit-up +

Team Max Pull-up

Second round needs 10x Push-up

Row 500m

Each player does Max Reps Pull-ups

Third round 500m at 1:56/500m pace

Then:

(Chest-To-Bar)

Third round needs 15x Push-up

Cool Down with 300sec FLR

Then: Team 3000m Row Relay

Follow format until player fails at Row

Each player must Row at least once

or Push-up

Then:

Then:

Team Blaster Bars Hold

Cool Down

Each player does Max Blaster bar hold

Then: Cool Down

Workout:

Workout:

Workout: (Power Endurance 300)

5 minute Row @ Easy Pace

2x5 Wall Squat

10 minute Row @ Easy Pace

Then:

2x10 Squat

Then:

5 minute Progressive Row:

2x5 Goblet Squat

Six-Way BB Complex:

One minute @ 2:00/500m pace +

2x20m Lunge

6x Deadlift +

One minute @ 1:55/500m pace +

2x20m OH Lunge

6x Bent-over Row (back parallel to

One minute @ 1:50/500m pace +

Then:

floor) +

One minute @ 1:45/500m pace +

Team Competition:

6x Hang Clean +

One minute @ 1:40/500m pace

Four Player Teams, Five Events:

6x Front Squat +

Then:

3000m Team Row

6x Push Press +

3x5 Bottoms Up Press @ 2 x 35# KB

100x Burpee/Pull-up

6x Back Squat +

3x5 Clean & FSPP @ 2 x 35# KB

3000m Team SkiErg

6x Push-up

3x5 Two Hand Snatch @ 2 x 35# KB

100x Burpee/Box Jump

Do these all in a row without letting go

Then:

900 yard Sled Push

of the bar. Rest 1-2 minutes. Do 3-4

5x Bottoms Up Press @ 2 x 35# KB +

Two minute Intermission between

sets.

5x FSPP @ 2 x 35# KB +

events

Increase weight on bar with each

5x Two Hand Snatch @ 2 x 35# KB +

Each player must participate in each

series, i.e. 75#-85#-95#-105#

30sec Row @ >150m pace

event at least once

Then:

Do 4 rounds, Rest a bit, Do 3 rounds,

Then:

"12 Minutes of Hell":

rest a bit, etc to 1 round

Cool Down

5x DL @ 225# +

Then:

10x Push Press @ 75#

Cool Down

Max rounds in 12 minutes

Then:
5-10 minute Intermission
Then:
6x (30sec Work/30sec Rest) Row. Max
Meters in each 30sec work period.

Workout:

Workout:

Workout:

30 minute Bench Press @ 225#

2x5 Wall Squat

2x5 Wall Squat

Max Reps in 30 minutes

2x10 Squat

2x10 Squat

Rest as needed along the way

2x5 Goblet Squat

2x5 Jump Squat

Then :

2x20m Lunge

2x3 Tuck Jump

Warm up with Sprints:

3x10 OHS @ 30% 1RM

Then:

10 laps 40m jogging

Then:

12x Goblet Squat @ 53-70# +

15m (Sprint/Walk) Ladder

5x5 SL Squat @ 20 Box

2:00 minute Burpee/Pull-up +

Looks like sprint 15m + walk 15m +

Then:

2:00 minute Rest

sprint 30m + walk 15m + Sprint 45m +

3x10 Straight Leg DL @ 65-95#

Three Rounds

walk 15m etc

5x4 SLDL @ 65-95#

Then:

Then: 5m Burpee/Broad Jump Walk

Then:

5 minute Intermission

5m, 10m Burpee/Broad Jump Walk

6x TGU @ 10-20# DB +

Then:

5m, 15m Burpee Broad Jump Walk

60sec FLR

12x Goblet Squat @ 53-70# +

5m, 20m Burpee Broad Jump Walk

Five Rounds

2:00 minute Burpee/Box Jump +

5m, 25m Burpee Broad Jump

Then:

2:00 minute Rest

Then:

Cool Down

Three Rounds

30sec Row @ >150m pace +

Then:

10x KB Swing @ 53# +

5 minute Intermission

30sec Row @ >151m pace +

Then:

9x KB Swing @ 53# +

500m Row For Time

30sec Row @ >152m pace +

8x KB Swing @ 53# +
Etc all the way to 1x KB Swing

Workout:

Workout:

Workout:

Work up to Heavy Bottoms Up Press

2x5 Wall Squat

2x5 Wall Squat

Then:

2x10 Squat

2x10 Squat

10-1 Partner Burpee/Pull-up Ladder

2x5 Jump Squat

2x5 Jump Squat

P1 does 10 reps, P2 does 10 reps

2x3 Tuck Jump

2x3 Tuck Jump

P1 does 9 reps, P2 does 9 reps

Then:

Then:

Etc

4x (30sec Work/30sec Rest) @ the

4x (30sec Work/30sec Rest) @ the

Then:

following stations:

following stations:

2000m Partner Row

Burpee/Pull-up

Burpee/Pull-up

One partner rows while other partner

Burpee/Box Jump

Burpee/Box Jump

holds 2 x 53# KB in Rack

Box Jump

Box Jump

Switch as needed

Frog Hop

Frog Hop

Then:

Split Jump

Split Jump

10-1 Partner KB Swing Ladder

Burpee/Pull-up

Burpee/Pull-up

In between each run player must do

Then:

Then:

25m Burpee/Broad Jump

Cool Down

Cool Down

Workout:

Workout:

Workout:

2x5 Wall Squat

Work up to Heavy Deadlift

Goblet Squat + KB Swing + Burpee/KB

2x10 Squat

Then:

Broad Jump:

2x5 Jump Squat

Do some heavy singles (i.e. Deadlift

5+5+5+

2x5 Tuck Jump

reps @ 90% 1RM)

10 + 10 + 10 +

Then:

Then:

15 + 15 + 15 +

10x Explosive Squat @ BB & 40-50#

30sec Row @ >150m pace +

25 + 25 + 25

Chain +

90sec Rest During Rest player must

Looks like: 5x Goblet Squat + 5x Swing

30m Heavy Prowler Push +

get 7x Burpee/Pull-up

+ 5x Burpee/KB Broad Jump +

15x Box Jump +

Player must get more meters every

10x Goblet Squat + 10x Swing + 10x

30sec SkiErg @ sub 1:40/500m pace

round (i.e. 150m, 151m, 152m)

Burpee/KB Broad Jump +

Three Sets, Rest 2 min between each

Workout stops when player fails in any

Etc

Then:

portion

Then:

4x (30sec Work/30sec Rest)

Then:

100x Back Squat @ 185# Get there

Burpee/Pull-up

Cool Down

however you want Everytime bar is

P1 does 10 reps + 25m, P2 does 10

reps + 25m
P1 does 9 reps + 25m, P2 does 9 reps
+ 25m
Then:
250m Prowler Push
Partners take turns pushing until
complete

2 minute Rest

racked or dropped player immediately

4x (30sec Work/30sec Rest) Split

Workout:

Jump

Two Man Teams Complete the

2 minute Rest

following tasks in order:

4x (30sec Work/30sec Rest) Frog Hop

2000m SkiErg

Then:

100x Box Jump @ 30"

Cool Down

100x Burpee
100x HeadCutter @ 53#
2000m Row
Partners may switch as needed during
each station
Rest 5 minutes between each station

owes 20x Burpee/Pull-up

Workout:
Work up to Heavy Deadlift
Then:
10-1 Front Squat Ladder @ 50% 1RM
In between each rung sprint for 15cals
on AirDyne
Then:
Cool Down

Workout:

Workout:

Workout:

2x5 Wall Squat

Work up to Deadlift 1RM

2x5 Wall Squat

2x10 Squat

Then:

2x10 Squat

2x5 Goblet Squat

"JonesCrawl":

2x5 Goblet Squat

2x20m Lunge

10x DL @ 115% BW +

Then:

2x20m OH Lunge

25x Box Jump @ 24"

50x Pull-up (Dead Hang, No Kip, Strict)

Then:

Three Rounds

Then:

3x5 Shoulder Dislocate

10 minutes Intermission

"TailPipe":

Then:

"JonesTown Sprint":

P1: 250m Row

50x Pull-up (Strict, Dead Hang)

Push Press @ 75# +

P2: KB Rack Hold @ 2 x KB

Then:

Burpee/Pull-up

Three Rounds

5 minutes Intermission

20-10 reps of each

Then, Later:

Then:

OR

4x (30sec Work/30sec "Rest") Push

5000m Row Team Relay

2000m Row For Time

Press

Then:

"Rest" is in OH position

5 minutes Intermission

Then: 4x (30sec Work/30sec "Rest")

Then:

V-Sit Kickout

10-1 Burpee/Pull-up Ladder

"Rest" is in V-Sit position

Then: 4x (30sec Work/30sec "Rest")
Push-up
"Rest" is in FLR position
Then:
4x (30sec Work/30sec "Rest") Squat
"Rest" is in parallel position
Then:
Cool Down

Workout:

Workout:

Workout:

Warm up with Row

2x5 Wall Squat

2x5 Wall Squat

Then:

2x10 Squat

2x10 Squat

10x Clean Hi-Pull @ 135# +

2x5 Jump Squat

2x5 Goblet Squat

2:00 minute Row (Hard) +

Then:

Then:

2:00 minute Rest

10-1 Partner Burpee/Pull-up Ladder

Work up to Heavy Deadlift

Three Rounds

Then:

Then:

Then:

Bench Press @ 225# +

5x DL @ 50% 1RM +

3 minute Intermission

30sec Row @ >150m pace

10x Push-up

Then:

10-1 reps

Max Reps in 12 minutes

10x Deadlift @ 135# +

Looks Like:

Then:

2:00 minute Row (Hard) +

10x Burpee/Pull-up + 30sec Row +

KB Swing @ 53/35# +

2:00 minute Rest

9x Burpee/Pull-up + 30sec Row +

150m Row (Hard) +

Three Rounds

8x Burpee/Pull-up + 30sec Row +

5x Burpree +

Then:

Etc

150m SkiErg (Hard)

3 minute Intermission

Then:

Ten Rounds

Then:

10 minute Max Rep Strict Press @

Descending reps for KB Swings (10-9-

10x Heavy Goblet Squat +

65#

8-etc)

2:00 minute Explosive Step-up +

Then:

2:00 minute Rest

Cool Down

Three Rounds
Then:
Cool Down

Workout:

Workout:

Workout:

10 minute Row @ Easy Pace

10 minute AirDyne @ Easy Pace

2x5 Wall Squat

Then:

Then:

2x10 Squat

2x10 Shoulder Dislocate

2x5 Wall Squat

2x5 Goblet Squat

Then:

2x10 Squat

2x20m Lunge

50x Pull-up (Strict, Dead Hang)

2x5 Goblet Squat

Then:

Then:

Then:

"TailPipe":

"Original Mill Initiation":

Strict Press:

P1: 250m Row

500m Row +

5 reps @ 40Kg

P2: KB Rack Hold @ 2 x KB

Pull-up +

5 reps @ 45Kg

Three Rounds

Push-up +

5 reps @ 50Kg

Then, Later:

15x Whip Smash

5 reps @ 55Kg

4x (30sec Work/30sec "Rest") Push-

20-15-10-5 for Pull-up and Push-ups

5 reps @ 60Kg

up

Then:

Then:

"Rest" is in FLR position

"Cool Down"

5x5 Burpee/Pull-up (Chest-To-Bar)

Then: 4x (30sec Work/30sec "Rest")

Then:

V-Sit Kickout

Workout:

30sec Row @ sub 1:40/500m pace

"Rest" is in V-Sit position

5x Bottoms-Up Press +

(i.e. 150m) +

Then: 4x (30sec Work/30sec "Rest")

5x KB Clean & Press +

2:00 minute Rest

KB Swing

5x KB Snatch

Ten Rounds

"Rest" is in Dead Hang position

Three Rounds

Player must do 10x Burpee/Pull-up

Then: 4x (30sec Work/30sec "Rest")

Three Sets @ 16Kg, 20Kg, & 24Kg

during each "Rest" period

Burpee

Then:

Then:

"Rest" is in FLR position

3x10 Back Squat

Cool Down

Then: 4x (30sec Work/30sec "Rest")

3x10 RDL

Squat

Then:

"Rest" is in parallel position

Work up to Heavy Rack Pull (Deadlift)

Workout:

Then:

Then:

5x Bottoms-Up Press +

Cool Down

5x Deadilift @ 50% 1RM +

5x KB Clean & Press +

30sec Row (Sprint) +

5x KB Snatch

5x Deadilift @ 50% 1RM +

Three Rounds

30sec Row (Sprint) +

Three Sets @ 16Kg, 20Kg, & 24Kg

5x Deadilift @ 50% 1RM +

Then:

30sec Row (Sprint)

3x10 Back Squat

Three Total Sets, Rest 2 minutes

Then:

between each

Work up to Heavy Rack Pull (Deadlift)

Then:

Then:

Wall Sit To Failure

2x Rack Pull @ 90% 1RM (Use DL

FLR To Failure

1RM) + 100m Row (Sprint) +

Dead Hang To Failure

4x Rack Pull @ 90% 1RM (Use DL

1RM) + 100m Row (Sprint) +
6x Rack Pull @ 90% 1RM (Use DL
1RM) + 100m Row (Sprint) +
8x Rack Pull @ 90% 1RM (Use DL
1RM) + 100m Row (Sprint) +
10x Rack Pull @ 90% 1RM (Use DL
1RM) + 100m Row (Sprint)
Then:
Cool Down

Workout:
Goblet Squat + KB Swing + Burpee/KB
Broad Jump:
5+5+5+
10 + 10 + 10 +
15 + 15 + 15 +
25 + 25 + 25
Looks like: 5x Goblet Squat + 5x Swing
+ 5x Burpee/KB Broad Jump +
10x Goblet Squat + 10x Swing + 10x
Burpee/KB Broad Jump +
Etc
Then:
100x Back Squat @ 185# Get there
however you want Everytime bar is
racked or dropped player immediately
owes 20x Burpee/Pull-up

Workout:

Workout:

Workout:

3x10 Shoulder Dislocate

3x10 Shoulder Dislocate

"An Amazing Race":

Then:

Then:

10-1 Team Burpee Ladder

3x10 Front Raise @ 2 x 30#

4x (30sec Work/30sec Rest) Strict

Each player does 10 reps, then 9 reps,

3x10 Lateral Raise @ 2 x 30#

Press @ 2 x 10# DB.

then 8 reps, Etc

Then:

Rest is in OH position

Then:

2x Strict Press + 2x Push Press + 2x

Then:

Team 5000m Row

Jerk:

Warm-up with Pull-up, Dip, Push-up

Switch players as desired until 5000m

Complete 2 reps of each at 75# (i.e. 6

Then:

has elapsed on the Rower

total reps of each)

10x Strict Pull-up +

Then:

If successful on all 6 reps add 5# to

10x Dip +

10-1 Team Burpee Ladder

bar and repeat

10x Push-up

Each player does 10 reps, then 9 reps,

?Do this until you cannot do all 6 reps.

Ten Sets, Rest 2 minutes between

then 8 reps, Etc

Once that happens add 5# and only do

each set

Then:

2x Push Press + 2x Jerk.

Then:

10-1 Team Burpee Ladder

Continue adding 5# and doing 4 reps

Seated Strict Press Behind the Neck

Each player does 10 reps, then 9 reps,

until you fail and then complete only

Strip Set:

then 8 reps, Etc

2x Jerk

Max reps @ 95# +

Add 5# until you reach failure

Max reps @ 85# +

Then:

Max reps @ 75# +

Cool Down or "Cool Down

Max Reps @ 65#

Three Total sets, Full Rest between
each

Workout:

It will take 10-20sec between each set

3x5 Wall Squat

to remove weight and rack up for neck

3x10 Squat

set

3x5 Goblet Squat @ 35#

Keep reps controlled and strict

3x10 OHS @ 45# BB

Then:

3x20m OH Walking Lunge @ 10# DB

Cool Down

(single arm, 10m forwards in right

hand, 10m backwards in left hand)

Workout:

Then:

2x5 Wall Squat

Work up to Heavy Deadlift (i.e 315)

2x10 Squat

Then:

2x5 Goblet Squat

5x3 DL @ 80% 1RM Rest 3 minutes

2x20m Lunge

between sets

2x20m OH Lunge

Then:

Then:

OHS @ 75# +

Work up to Heavy Deadlift

Ring Push-up with feet on Box (i.e. 10"

Then:

platform)

4x (30sec Work/30sec Rest) Goblet

30-20-10 reps of each

Squat @ 53-70# +

Then:

60sec Rest +

Row 2000m For Time

4x (30sec Work/30sec Rest) Ski, Ride,

Rest amount of Time it took to do

or Row (Ski/Row @ >150m pace, AD

2000m

@ >20cal pace) +

Row 1000m For Time

60sec Rest

Rest amount of time it took to do

Three Rounds

1000m

Then:

Row 500m Row Time

Cool Down

Then:
Cool Down

Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20m OH Lunge
Then:
P1: 10x KB Swing + 10x Ball Slam +
2:00 minute Row
P2: Rest
Five Rounds
Workout:
3x5 Wall Squat
3x10 Squat
3x20m Lunge
3x20m OH Lunge
Then:
4x (30sec Work/30sec "Rest") Push
Press
"Rest" in OH position
Then:
60sec "all-out" Row

Workout:

Workout:

Workout:

10 minute Row @ Easy Pace

3x5 Wall Squat

Warm up as you like

Then:

3x10 Squat

Then:

5 min progressive row:

3x5 Jump Squat

Sandbag Clean & Squat Combo

1 min @ 2:10/500m

3x5 Tuck Jump

2x Sandbag Clean +

1 min @ 2:05/500m

Then:

5x Sandbag Squat @ 70# bag

1 min @ 2:00/500m

4x (30sec Work/30sec "Rest") Push

One combo every 30 seconds for 5

1 min @ 1:55/500m

Press

minutes

1 min @ 1:50/500m

"Rest" in OH position

Then:

Then:

Then:

KB Clean & Press/ Rack Squat Combo

3x burpees every 30 seconds for five

"JonesTown Sprint":

2x Two-hand KB Clean +

minutes

Push Press @ 75# +

5x KB Rack Squat @ 2x 16-20kg KB

Then:

Burpee/Pull-up

One combo every 30 seconds for 5

Rest 2 minutes

20-10 reps of each

minutes

Then:

Then:

5x FSPP every 30 seconds for seven

5x Heavy Front Squat (70-75% range)

minutes @ 45-75# BB

Workout:

(No setting the BB down throughout

2x5 Wall Squat

30 sec all-out on AirDyne

workout)

2x10 Squat

Five sets, rest a lot between sets

Then:

2x5 Goblet Squat

OR:

Cool down with 2x (1-5) Pull-

2x5 Jump Squat

6x Heavy Step-up +

up/Push-up ladder

Then:

30 sec all-out Row, Ski or AirDyne

10-1 Partner Ladder:

Use a box that place leading thigh

Workout:

Burpee Box Jump/20cal Row:

parallel to floor

2x5 Wall Squat

P1: 10x Burpee Box Jump + 20cal Row

Hold weights in Farmer position, 60-

2x10 Squat

@ 1.45-1.50 pace

65% of body weight +/-

2x5 Goblet Squat

P2: Rest

Five sets, rest a lot between sets (4-6

Then:

Switch, Repeat

minutes)

2x (30sec Work/30sec "Rest") Squat

P1: 9x Burpee Box Jump + 20cal Row

Then:

"Rest" in parallel position

@ 1.45-1.50 pace

5x Burpee Pull-up +

Two Sets, Rest 60sec between

P2: Rest

Dead Hang to failure

Then:

Switch, Repeat

11 sets

10x Goblet Squat @ 88# +

Etc

Then:

30sec SkiErg @ >150m pace +

Then:

Either cool down

30sec AirDyne @ >20cal pace +

100m Row @ Hard Pace +

Or "cool down" with the Mental

30sec Row @ >160m pace +

30m Prowler Push

Strength Challenge:

2:00 minute Rest

Ten Sets, Rest 2-3 minutes between

KB Swing to failure @ 24kg, aka "Can't

Three Rounds

each

or Won't?"

Then:

Then:

5 minute Intermission

Cool Down

Then:
10x Goblet Squat @ 88# +
30sec Explosive Step-up +
30sec Step-up +
30sec Burpee/Box Jump +
2:00 minute Rest
Three Rounds
Then:
Cool Down

Workout:

Workout:

Workout:

Work up to Heavy TGU Then:

2x5 Wall Squat

4x (10m Lunge + 10m Broad Jump)

4x (30sec Work/30sec "Rest") Push

2x10 Squat

3x10 Shoulder Dislocate +

Press

2x5 Goblet Squat

3x5 Snatch Balance

"Rest" is in OH position

2x20m Lunge

Then:

Then:

2x20m OH Lunge

Work up to Heavy Front Squat (i.e.

4x (30sec Work/30sec "Rest")

Then:

Max) 10 total reps or less

Mountain Climber

"TailPipe":

Then:

"Rest" is in FLR Position

P1: 250m Row

3 Position Snatch:

Then:

P2: KB Rack Hold @ 2 x 53# KB

2 @ 35#, 45#, 55#

4x (30sec Work/30sec "Rest") Squat

Three Rounds

1 @ 60#, 65#, 75#

"Rest" is in parallel position

Then:

Then:

Then:

Cool Down

Snatch Practice @ 85-95#

Workout:

Workout:

Workout:

2x5 Wall Squat

10-20 minute Row/Ride @ Easy Pace

Work up to Heavy Deadlift via

2x10 Squat

Then:

Strength Ladder:

2x5 Goblet Squat

2x5 Wall Squat

Start light and add weight at each rung

2x5 Jump Squat

2x10 Squat

of the ladder

Then:

2x5 Goblet Squat @ 25#

For example:

Practice Knee Jump

2x20m Lunge

10 reps @ 30% 1RM 9 reps @ 35%

Then:

2x20m OH Lunge

1RM

10x OHS @ BW +

Then:

8 reps @ 40% 1RM

10x GHD Sit-up +

5x5 SL Squat @ 20 Box

7 reps @ 45% 1RM

20x Front Squat @ BW +

Then:

6 reps @ 50% 1RM

20x Reverse Burpee +

Work up to Heavy Back Squat

5 reps @ 55% 1RM

30x Back Squat @ BW +

Then:

4 reps @ 60% 1RM

30x Strict KTE

10x10 Back Squat @ ~50% 1RM

3 reps @ 65% 1RM

Then:

Rest 2 minutes between sets

2 reps @ 70% 1RM

Cool Down

Then:

1 rep @ 75% 1RM

Cool Down

4x (30sec Work/30sec Rest) Frog Hop

1 rep @ 80% 1RM

Workout:

@ >30 reps per interval pace

Etc

2x5 Wall Squat

Three Sets, Rest 2 minutes between

Then:

2x10 Squat

sets

5 minute Progressive Row Warm-up:

2x5 Goblet Squat

Then:

Start easy and each minute increase

2x20m Lunge

Cool Down

pace by 5 split seconds

2x20m OH Lunge

For example:

Then:

One minute at 2:00/500m pace +

Front Squat Strength Ladder:

One minute at 1:55/500m pace +

10 reps @ 30% 1RM

One minute at 1:50/500m pace +

9 reps @ 35% 1RM

One minute at 1:45/500m pace +

8 reps @ 40% 1RM

One minute at 1:40/500m pace

7 reps @ 45% 1RM

Then:

6 reps @ 50% 1RM

10x "Headcutter" @ 53/35# +

5 reps @ 55% 1RM

30sec Explosive Step-up +

4 reps @ 60% 1RM

30sec Box Jump

3 reps @ 65% 1RM

30sec Row @ >150-175m pace (i.e.

2 reps @ 70% 1RM

sub 1:40/500m) +

1 rep @ 80% 1RM

60sec Rest

Then:

Three Rounds

10 minutes Row Max Calories

Then: Cool Down

Workout:

Workout:

Workout:

Throw Medicine Balls

Six Way BB Complex:

Warm-up with Squats, Sit-ups, Push-

Then:

6x Deadlift +

ups

KB Swing Ladder:

6x Bent-over Row (back parallel to

Then:

10x each @ 12kg, 16kg, 20kg, 24kg,

floor) +

10x Push-up +

32kg and 40kg

6x Hang Clean +

10x Jump Squat +

Then:

6x Front Squat +

10x Sit-up +

KB Clean & Jerk Ladder:

6x Push Press +

10x Burpee +

10x One-hand C&J (5 each arm) @

6x Back Squat +

100m Bear Crawl

12kg, 16kg 20kg, 24kg

6x Push-up +

Ten Rounds

10x Two-hand C&J @ 2x 16kg, 2x

Do these all in a row without letting go

Then:

20kg

of the bar. Rest 1-2 minutes. Do 3-4

10-20 minute Cool Down

Then:

sets.

Barbell Couplet:

Increase weight on bar with each

1x Power Clean + 2x Jerk @ 115-

series, i.e. 75#-85#-95#-105#

135#

Then:

1 couplet every 30 seconds for five

3x (1-6) Pull-up Ladder

minutes

Then:

Then:

Bench Press @ BW + Burpee

Back Squat Cluster Set:

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7. 3/8.

5x @ 175#

2/9, 1/10

3x @ 155#

Then:

2x @ 135#

4x (30sec Work/30sec Rest) Push

Seven cluster sets, rest 2-3 minutes

Press @ 2 x 15-25# DB. Rest in OH

between sets

position

Then:

10 minute Row @ Easy Pace

Then:
4x10m Walking Lunge
4x10m of "jumping back"
Then:
2x5 Broad Jump
2x5 Squat Jump
2x5 Knee Jump
2x5 Tuck Jump
Then:
6x2 Accelerating Squat (w/chain)
Rest 2 minutes between each set

100x KB Swing @ 32kg without

Then:

setting KB down

6x (20sec Work/40sec Rest) Speed

Then:
Cool down

Workout:

Workout:
10 minute Row @ Easy Pace
Then:
5x Clean Hi-Pull @ 80% 1RM +

Workout:

90-second Row @ >450m pace

Work up to Heavy Deadlift

3:00 minute Rest

Then:

Three Rounds

5x30sec AirDyne Sprint

Then:

Rest 2:00 minutes between efforts

5 minute Intermission (including 3rd-

Improve pace each effort

3min Rest period above)

Then:

Then:

5x10sec AirDyne Sprint

5x Front Squat @ 80% 1RM +

Rest 2:00 minutes between efforts

90-second Run on Treadmill @ 90-

Improve pace each effort

95% MHR (i.e. HARD) +

Then, Later:

3:00 minute Rest

30x (30sec Walking Lunge @ 2 x 20#

Three Rounds

DB/30sec AirDyne)

Then:

Then:

5 minute intermission (including 3rd-

Cool Down

3min rest period above)

Then:
300sec FLR

Squat @ light weight

Then:
Cool Down
Workout:
Deadlift:
4x4 @ 70% 1RM + 20#
1x2 @ 80% 1RM + 20#
1x2 @ 90% 1RM + 20#
Then:
1-10-1 KB Step-up Ladder with (KB in
Rack) Partner Style While one partner
is working one is standing with Kbs in
rack Then: 6x (30sec Work/30sec
Rest) Row @ 500m PR pace Then:
50 calorie sprint on Rower
Then:
Cool Down

Workout:

Workout:

Workout:

Six Way BB Complex:

3x5 Wall Squat

10 minute Run @ Easy Pace

6x Deadlift +

3x10 Squat

Then:

6x Bent-over Row (back parallel to

3x10 Pull-up

10x Weighted Farmer Lunge @ 2 x

floor) +

2x10 Shoulder Dislocate

40# DB +

6x Hang Clean +

Then:

2:00 minute Treadmill @ Speed 8.3-

6x Front Squat +

Practice Push Press

10.3 +

6x Push Press +

Then:

2:00 minute Rest

6x Back Squat +

10x Push Press

Three Rounds

6x Push-up +

2:00 minute Row @ 1:55/500m pace

Then:

Do these all in a row without letting go

2:00 minute Rest

5 minute Intermission (including 3rd-

of the bar. Do 3-4 sets, Rest 1-2

Three Rounds

2min Rest period above)

minutes between each

Then:

Then:

Increase weight on bar with each

5 minute Intermission (including 3rd-

10x Goblet Squat @ 70# +

series, i.e. 75#-85#-95#-105#

2min Rest period above)

2:00 Spin Bike/Step-Mill/Row (Hard)

Then:

Then:

"Those Burpees Suck"

10x Strict Pull-up +

2:00 minute Rest

10x Pull-up + 20x KB Swing @ 53# +

2:00 minute AirDyne +

Three Rounds

30x Box Jump @ 24" Box +

2:00 minute Rest

Then:

40x Push-up +

Three Rounds

5 minute Intermission (including 3rd-

50x Sit-up +

Then:

2min Rest period above)

60x Burpee +

5 minute Intermission (including 3rd-

Then:

10x Pull-up

2min Rest period above)

4x (30sec Work/30sec Rest) Squat.

Then:

Then:

Rest in parallel position

300 seconds of FLR on Rings

30sec Push-up +

Two Sets, Rest 2 minutes between

30sec Burpee +

each

30sec Toes To Bar +

30sec Atomic Sit-up +
60 second Rest
Three Rounds
Workout:

Workout:

Workout:

2x5 Wall Squat

10min Easy Row

3x5 Wall Squat

2x10 Squat

2x20m Lunge

3x10 Squat

2x5 Goblet Squat

3x5 Wall Squat

3x5 Goblet Squat @ 35#

2x20m Lunge

3x5 Off-Box Squat

3x20m Lunge

2x20m OH Lunge

Then:

5x5 SL Squat @ 20 Box

Then:

10x Man-Maker @ 2x25# DB +

Then:

30sec Box Jump @ 20" +

20m Bear Crawl @2x25# DB

Work up To Heavy Back Squat

60sec Step-up +

Rest 60 sec between each

Then:

30sec Quick Step +

6 Rounds

5x25 Back Squat @ ~50% 1RM

60sec FLR

Then:

Full Rest between sets

Ten Rounds

Cool-Down with 10 min easy row

Then:

Then:

30x Lunge (15 each side) + 30sec Wall

30sec Goblet Squat @ 53# +

Sit

60sec KB Swing @ 53# +

Seven Rounds

30sec Lunge @ 2 x 36# KB +

Then:

60sec Rack Hold @ 2 x 36# KB

Cool Down

Ten Rounds
Then:
Cool Down

Workout:

Workout:

Workout:

2x5 Wall Squat

5 minute Row @ Easy Pace

3x Clean & Press @ 2 x 16kg KB every

2x10 Squat

Then:

30sec for 5 minutes

2x5 Goblet Squat

5 minute Progressive Row:

Then:

2x20m Lunge

One minute @ 2:00/500m pace +

3x Burpee every 30sec for 5 minutes

2x20m OH Lunge

One minute @ 1:55/500m pace +

Then:

Then:

One minute @ 1:50/500m pace +

5x Strict Press every 30sec for 5

Work up to Heavy Deadlift

One minute @ 1:45/500m pace +

minutes

Then:

One minute @ 1:40/500m pace

"Rest" in Strict Press

10-1 Deck Squat Ladder

Then:

Then:

In between each rung complete a

3x5 Bottoms Up Press @ 2 x 35# KB

Work up to Heavy Bench Press

100m SkiErg Sprint

3x5 Clean & FSPP @ 2 x 35# KB

Then:

Looks like:

3x5 Two Hand Snatch @ 2 x 35# KB

10x Bench Press @ 135# +

10x Deck Squat +

Then:

4x (30sec Work/30sec Rest in which

100m SkiErg Sprint +

5x Bottoms Up Press @ 2 x 35# KB +

10x Push-up must be done) Row +

9x Deck Squat +

5x FSPP @ 2 x 35# KB +

2 minute Rest

100m SkiErg Sprint +

5x Two Hand Snatch @ 2 x 35# KB +

Three Rounds

8x Deck Squat +

30sec Row @ >150m pace

Then:

Etc

Do 4 rounds, Rest a bit, Do 3 rounds,

10x KB Clean & Press @ 2 x 40-53#

rest a bit, etc to 1 round

KB +

Then:

4x (30sec Work/30sec Rest) AirDyne

Cool Down

or SkiErg +
2 minute Rest
Three Rounds
Then:
Cool Down

Workout:

Workout:

2x10 Shoulder Dislocate

Work up to Deadlift 1RM

2x5 Wall Squat

Then:

2x10 Squat

10-1 Burpee/Pull-up Ladder

2x5 Jump Squat

In between each rung complete 20x

2x (5x Tuck Jump + 5x Box Jump + 5x

KB Swing

Workout:

Knee Jump)

Looks Like:

10 minute Row/Ride @ Easy Pace

Then:

10x Burpee/Pull-up +

Then:

5x Snatch Grip DL +

20x KB Swing +

10 minute Row or AirDyne "kinda

5x Whip Snatch +

9x Burpee/Pull-up +

hard"

5x OHS +

20x KB Swing +

i.e. about 80% effort

5x Whip Snatch

8x Burpee/Pull-up +

Then:

Five Sets @ 75-95#

20x KB Swing +

P1: 15x Ball Slam + 60sec

Then:

Etc

AirDyne/Row (Hard)

10x Ball Slam @ 25# +

P2: Rest

250m SkiErg +

Three Rounds

10x Goblet Squat @ 70# +

Then:

25c AirDyne Sprint +

P1: 10x Goblet Squat (Heavy) + 60sec

10x Hex Bar DL @ 145-155# +

AirDyne/Row (Hard)

250m Row

P2; Rest

Five Sets, Rest 2 minutes between

Three Rounds

each

Then:
Cool Down with "Grip Work"

Workout:

Workout:

Workout:

2x5 Wall Squat

15 minute Double Unders practice

Warm up as you believe you need

2x10 Squat

Then:

based on the workout

2x5 Goblet Squat

10 minute Row 1.5O pace

Then:

2x20m Lunge

Then:

Max Push Press in 60 seconds @ 2x

2x20m OH Lunge

2x5 Wall Squat

25-40# DBs

5x5 Single Leg Squat @ 20" Box

2x10 Squat

Four sets, rest 60 seconds between

Then:

2x5 Goblet Squat

sets

Work up to Heavy Squat

2x20m Lunge

Then:

Then:

Then:

5-minute Intermission

100x Back Squat @ 135#

10x10 Lunge @ 135#

Then:

Each time the bar is racked or set

Rest 1-2 minutes between sets

Max Goblet Squats in 60 seconds @

down player must do 20x

Then:

20-24kg KB

Burpee/Pull-up

10 minute Row 1.5O pace

Four sets, rest 60 seconds between

Then:

Then:

sets

500m Row For Time

Cool Down

Then:
5-minute Intermission
Then:

Workout:

Workout:

"Jonestown Sprint"

2x5 Wall Squat

Progressive AirDyne or Row Warm-

Push Press @ 75# +

2x10 Squat

up:

Burpee Pull-up

2x5 Goblet Squat

5 minutes Easy +

20x of each + 10x of each

2x20m Lunge

5 minutes (get faster each minute

OR:

2x20m Overhead Lunge

throughout)

"Jonestown Marathon"

Then:

Then:

Push Press @ 75# +

5x Back Squat @ 50% +/-

2x (30sec Box Jump + 30sec Step-up)

Burpee Pull-up

Every 30 seconds for five minutes

Two Sets, Rest 2 min between each

30x of each + 20x of each + 10x of

Intermission

set

each

5x Push Press @ 50% +/-

Then:

OR:

Every 30 seconds for five minutes

30sec Row @ >150m pace + 90sec

"Jonestown Heavy"

Intermission

Rest

Push Press @ 135# +

5x Headcutter @ >20kg KB

Ten Rounds Player must get 1 more

Burpee Pull-up

Every 30 seconds for five minutes

meter each round (i.e. 150m, 151m,

20x of each + 10x of each

Intermission

152m, etc)

Then:

5x Burpee

Player must do 10x Perfect Squat &

Cool down

Every 30 seconds for five minutes

10x Perfect Strict Press @ 2 x 20#

Intermission

during Rest

3x Man-Maker @ >25# DBs

Then:

Every 30 seconds for five minutes

Cool Down

Intermission
Then:
4x 30/30 Back Squat with a light load
(75# +/- for males)
Max reps in 30 sec then Rest 30 sec
Rest five minutes
4x 30/30 Back Squat with even lighter
load (45# +/- for males)
Max reps in 30 sec then Rest 30 sec
Then:
Cool down

Workout:
Work up to Heavy Triple on Front
Squat
Then:
3x10 TGU @ 16-20kg KB
Then:
3x10 Good Morning @16kg KB
Then:
10x (10m Walking Lunge +10m
Burpee/Broad Jump)
Rest as needed between sets
Then:
Cool Down

Workout:

Workout:

Workout:

3x10 Shoulder Dislocate

"Standard Warm-up" (Wall Squat, Air

Standard Warm-up (Wall Squat, Squat,

Work up to heavy Bottom-up Press

Squat, Lunge, Weighted Lunge,

Lunge, OH Lunge, Goblet Squat)

Then:

Overhead Lunge, Goblet Squat)

Then:

Team Step-up Ladder 1-10 on 20"

Then:

KB Swing Ladder

box

Back Squat @ 90% BW

10x at each weight: 12, 16, 20, 24, 28,

P1: Step with KBs in Rack position

Max reps in 60 seconds

32, 40kg (70x total)

P2: Hold KBs overhead until P1

Rest 90 seconds

Then:

finished

Four sets

Goblet Ladder

Switch positions, repeat to complete

Then:

10x at each weight: 12, 16, 20, 24, 28,

one "rung"

Seated DB Press @ 2x 30-40#

32, 40kg (70x total)

Continue climbing

Max reps in 60 seconds

Then:

Then:

Rest 90 seconds

KB Press / Jerk Ladder

Row 250m - SPRINT

Four sets

10x at each weight: 12, 16, 20, 24, 28,

Flip coin to determine Work or Rest

Then:

32kg

If "Work" hold Funky Bar overhead for

Push Press: use same weights as for

5x each arm, Strict Press until it's too

Row time

Seated Press

heavy then Jerk

If "Rest" then Rest

Max reps in 60 seconds

BE SMART: climb ladder without ego,

Then:

Rest 90 seconds

stop when you should

Ski 200m - SPRINT

Four sets

Try 2-3 reps @ 40kg but do not be

Flip coin to determine Work or Rest

Then:

greedy

If "Work" hold Slosh Pipe overhead for

5x Man-Maker: use same weights as

Then:

Ski time

for Seated Press +

Headcutter Ladder

If "Rest" then Rest

Farmer Hold to failure @ 2x70# KB -

10x at each weight: 12, 16, 20, 24, 28,

Two sets of each

or Dead Hang to failure

32, 40kg (70x total)

Then:

Three sets

Then:

Row 100m - SPRINT

Then:

KB Shuffle / Hop:

Flip coin to determine Work or Rest

Row to HELL

15m at each weight: 12, 16, 20, 24,

If "Work" hold Funky Bar or Slosh Pipe

50-40-30-20-10 calories

28, 32kg

overhead for 60 sec

Rest between intervals as long as it

This will require 6-10 jumps (and

If "Rest" then Rest for 60 sec

took to complete the previous interval

swings) per 15m

Then:

Then: Cool down

Then:

"10-Minute Calves"

Team Rowing Race to 5000m

4x 30/30 Frog Hop (rest is actual rest)

Workout:

Divide work as needed: 30-sec, 60-

Rest two minutes

Work up to Heavy Bench Press

sec, 500m, etc

4x 30/30 Frog Hop (rest done on

Then:

Transitions are included in total time

tippy-toes)

3x3 Bench Press @ 80-85% 1RM

Then:

Then:

Then:

Cool down

Cool down

4x15 Bench Press @ 50% 1RM

Complete on Metronome beat
(60bpm/30rep per minute pace)

Workout:

Then:

20x Lunge @ 2 x 20# DB +

4x (30sec Work/30sec Rest) Bench

30sec Row 1.35/500m pace +

Press @ BB & 40# Chain

60sec Rest

Then:

Ten Rounds

4x (30sec Work/30sec Rest) Push-up

Player must trend upwards

Then:

throughout in regards to Rower

3x (5x FSPP @ 95# + 5x Burpee/Pull-

intensity

up + 5x Wall Ball @ 20#) +

250m Row (Hard)
Three Rounds

Workout:

Workout:

Workout:

10-1 Dip Ladder

2x5 Wall Squat

2x5 Wall Squat

Then:

2x10 Squat

2x10 Squat

3x10 Bench Press @ 135#

3x5 Jump Squat

3x5 Jump Squat

Then:

Then:

Then:

25x Close Grip Bench Press @ 135# +

10x Deck Squat + 100m Ski +

10x Deck Squat + 100m Ski +

5x H.I.R.T.S Row +

9x Deck Squat + 100m Ski +

9x Deck Squat + 100m Ski +

60m Farmer Carry @ 2 x 70# KB

8x Deck Squat + 100m Ski +

8x Deck Squat + 100m Ski +

Three Sets, Rest 2-3 minutes between

etc. down ladder to 1

etc. down ladder to 1

each

Then:

Then:

Then:

Farmer Carry @ 143# Hex Bar for max

12x DB Press (heavy) +

10x Close Grip Bench Press @ 225# +

distance in 5 minutes

2 minutes Ski Erg (<1:45/ 500m pace)

5x Ring Pull-up +

Rest 2 minutes

60m Straight Axle Carry @ 2 x 53#

Goblet Squat @ 32kg (20kg for

2 minutes Rest

Bars

females): max reps in 5 minutes

Three sets

Three Sets, Rest 2-3 minutes between

Rest 2 minutes

Then:

each

Burpee: max reps in 5 minutes

Five-minute Intermission

Then:

Rest 2 minutes

Then:

3x10 Bottoms Up Press @ 2 x 25#

Wall Ball/ Target Ball @ 20# ball: max

15x Lateral DB Raise @ 2x20# +

reps in 5 minutes

1 minute Row (<1:40/ 500m pace) +

Workout:

Then:

2 minutes Rest

Warm up with Progressive Row:

Cool down

Three sets

5 minutes @ Easy Pace

Then:

1 minute @ 2:00/500m pace

Workout:

Five-minute Intermission

1 minute @ 1:55/500m pace

Warm up appropriately for what is to

Then:

1 minute @ 1:50/500m pace

come

60-sec Ski Erg all-out, max distance

1 minute @ 1:45/500m pace

Then:

Then:

1 minute @ 1:40/500m pace

Ski 500m for time

Cool down

Then:

Then:

10x Burpee

Rest for a while

10x Burpee @ 2 x 10#

Then:

Workout:

8x Burpee @ 2 x 20#

Work up to heavy-ish Front Squat,

2x5 Wall Squat

6x Burpee @ 2 x 25#

maybe 75-80% of 1RM

2x10 Squat

4x Burpee @ 2 x 30#

Then:

2x5 Goblet Squat

Then:

10x Squat* @ 70% (+/-) of FS +

Then:

P1: 10x Jumping Pull-up

25x Box Jump on 20" box initiated with

30sec SkiErg @ >150m Pace +

P2: Rest

full Jump Squat

90sec Rest

Three Rounds

Five rounds

Fifteen Rounds

Then:

*Front Squat until you can't, switch to

Player must trend intensity upward

P1: Bulgarian Bag Full Moon (15 each

Back Squat, continue

through workout

direction)

Then:

Player must complete 5x Goblet Squat

P2: Dumbbell OH Hold

10x Press* @ "correct" weight for the

@ 88# in each rest period

Three Rounds

caper +

Then:

Then:

20x Ring Push-up (feet same height

30sec Row @ >150m Pace +

DB Triplet:

as hands)

90sec Rest

5x FSPP @ 2 x 30# DB +

Five rounds

Fifteen Rounds

150m Row (Hard)

*Strict Press until you can't, switch to

Player must trend intensity upward

One Round every 2 minutes for 12

Push Press, continue

through workout

minutes

Then:

Player must complete 10x Ball Slam

Cool down

@ 25# in each rest period

Then: Cool Down

Workout:

Workout:

Workout:

10 minute AirDyne or Row @ Easy

2x5 Wall Squat

Work up to Heavy TGU Then:

Pace

2x10 Squat

4x (30sec Work/30sec "Rest") Push

Then:

2x5 Goblet Squat

Press

P1: 15x Ball Slam @ 15-25# + 60sec

2x20m Lunge

"Rest" is in OH position

Ride/Row/Ski (Hard)

2x20m OH Lunge

Then:

P2: Rest

Then:

4x (30sec Work/30sec "Rest")

Five Rounds

"TailPipe":

Mountain Climber

Then:

P1: 250m Row

"Rest" is in FLR Position

5 minute Intermission

P2: KB Rack Hold @ 2 x 53# KB

Then:

Then:

Three Rounds

4x (30sec Work/30sec "Rest") Squat

P1: 15x Ball Slam @ 15-25# + 60sec

Then:

"Rest" is in parallel position

Ride/Row/Ski (Hard)

Cool Down

Then:

P2: Rest

Cool Down

Five Rounds
Then:
Cool Down
Workout:

Workout:

Workout:

2x5 Wall Squat

100x Pull-up (Strict, Chest-To-Bar)

2x5 Wall Squat

2x10 Squat

Then:

2x10 Squat

2x5 Goblet Squat

10x Bench Press @ BW +

2x5 Goblet Squat

3x10 Shoulder Dislocate

5x Heavy Rope Pull

2x20m Lunge

Then:

Five Sets, Rest 2 minutes between

2x20m OH Lunge

Work up to Heavy Hex Bar Deadlift

each

Then:

Then:

Then:

10-1 Deadlift Ladder

10-1 "HeadCutter" Ladder @ 36-53#

10x Seated DB Press (Heavy) + br>

Add weight at each rung

KB

10x Burpee/Pull-up

Then:

Then:

Five Sets, Rest 2 minutes between

"Row To Hell":

Cool Down with "FLR"

each

50-40-30-20-10 calorie team ladder

Then:

Then:

Workout:

10x Dip +

Cool Down

50x Pull-up (Strict, Chest-To-Bar,

10x Push-up +

Dead Hang, No Kip)

10x Plank Pull on Rings

Workout:

Then:

Five Sets, Rest 2 minutes between

50x Pull-up (Strict, Chest-To-Bar,

3x10 Front Raise @ 2 x 25# DB

each

Dead Hang, No Kip)

3x10 Lateral Raise @ 2 x 25# DB

Then:

Then:

Then:

Cool Down

50x Strict Push-up

Seated DB Press:

Then:

1x10 @ 2 x 40# DB

2000m Row for Time

1x10 @ 2 x 50# DB

Workout:

OR

3x10 @ 2 x 60# DB

2x5 Wall Squat

7:00 minute Row for Max Meters

Then:

2x10 Squat

Then:

Bench Press @ 115#

2x5 Goblet Squat

5 minute Rounds at each of the

Max Reps To Failure

2x20m Lunge

following stations:

Five Sets, Rest 2 minutes between

2x20m OH Lunge

Burpee/Pull-up +

sets

Then: P1: 10x KB Swing + 10x Ball

SkiErg (meters) + Box Jump +

Then:

Slam + 2:00 minute AirDyne

Row (Meters) +

25x Pull-up (Strict, Chest-To-Bar,

P2: Rest

Push-up +

Dead Hang, No Kip)

Five Rounds

KB Swing @ 53/35#
Rest 2 minutes between each station