Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 2 Press + 2 Push Press

6 sets of 2+2 with 45lb bar

2-1-0 Tempo Back Squat

3 sets of 78 with 45lb bar

Met-con-

Five rounds for time:

10 Lateral Step-downs – Right

10 Lateral Step-downs – Left

10 KB or DB Romanina Deadlifts

15 Bicycle Crunches (R/L = 1 rep)

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Strength – Hanging Knee Raises

5 sets of Max Reps

*Rest as needed between efforts.

Met-con-

Complete four rounds of:

40 seconds Wall Sit

300m Run

100m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Push-ups off Dumbbells

5 sets of 5-10 reps

*Limit rest to 2 minutes b/n sets.

Hang Squat Clean + 2 Front Squats  

6 sets of 1+2 reps with 45lb Bar

*Limit rest to 60 seconds b/n sets.

Met-con-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Inchworm Push-ups

Supine Alternating Toe Touches (R/L = 1rep)

Workout D:

Warm-up-

~100m Power Skip

10 Cossack Squats (R/L = 1rep)    

Strength – Barbell Good Mornings   

5 sets of 10 reps

Barbell Sumo Deadlift High Pulls

5 sets of 7 reps

Met-con-

21-15-9 rep rounds of:

Barbell Thrusters, 45lb bar

Plank Jacks

Reverse Crunches

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Barbell Z Press   

4 sets of 10 reps with 45 lb bar

Back Squat

3 sets of 15 with 45lb bar

Met-con-

Complete six rounds of:

20 sec Push-ups

10 sec Rest

20 sec Sit-ups

10 sec Rest

20 sec Renegade Rows

10 sec Rest

20 sec Jump rope

10 sec Rest

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Strength – Neutral grip Pull-ups on Monkey Bars

3 sets of 5 reps

*Use a band to assist pull-ups

*Rest as needed between efforts.

Met-con-

Complete eight rounds of:

100m Sprint

100m Walk

*Sprint the straightaways, walk the turns.

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Barbell Floor Press

5 sets of 10 reps

*Limit rest to 2 minutes b/n sets.

Hang Squat Cleans

6 sets of 3 reps with 45lb Bar

*Limit rest to 60 seconds b/n sets.

Met-con-

20-15-10-5 rep rounds of:

Burpees

Supine Alternating Toe Touches (R/L = 1rep)

Workout D:

Warm-up-

~100m Power Skip

10 Cossack Squats (R/L = 1rep)  

Strength – Barbell Good Mornings

5 sets of 7 reps

Sumo Stance Romanian Deadlifts

5 sets of 10 reps

Met-con-

As many rounds as possible in 15 minutes of:

10 Dumbbell Push Press

10 Box Step-ups (reps leading each leg)

10 Dumbbell Russian Twist (R/L = 1rep)

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Barbell Z Press  

4 sets of 8 reps with 45 lb bar

Paused Back Squat

5 sets of 10 with 45lb bar

*Pause for a 1 count in the hole of each rep; Lmit rest to 3 minutes b/n sets.

Met-con-

Complete 6-8 rounds of:

30 seconds Russian Twist

30 seconds DB Swing

30 seconds Jingle Jangles

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Strength – Monkey Bars

Four Monkey Bar efforts

*Rest as needed between efforts.

Met-con-

Six rounds for fastest effort:

200m Run

Hill Sprint

*Rest for 2 minutes b/n efforts

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Barbell Thrusters

5 sets of 10 reps with 45lb Bar

Met-con-

Four rounds for max reps each exercise:

45 sec Air Squats

15 sec Rest

45 sec Sit-ups

15 sec Rest

45 sec Mountain Climbers

15 sec Rest

45 sec Burpees

15 sec Rest

Workout D:

Warm-up-

~100m Power Skip

10 Cossack Squats (R/L = 1rep)  

Strength – Barbell Good Mornings

5 sets of 5 reps

Barbell Romanian Deadlifts

5 sets of 10 reps

Met-con-

Complete 5 rounds of:

5 Renegade Man-makers

15 Standing Side Crunches (reps each side)

30 seconds flutter kicks