Street Parking WOD Programming 2020

Formula: Mon - Mon Shift - Tues - Tues Shift - Wed - Wed Shift - Thurs -

Thurs Shift - Fri - Fri Shift - Partner

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********* Week 01 *********

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EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs

Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs

Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over DBs

Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs

Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....

ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute

until you reach 20 min or you can't make it in time for the next minute!

ALT: Heavy Barbell Deadlift

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AMRAP 10 Min

(As Many Rounds and Reps as Possible in 10 Min)

5 Kettlebell/Dumbbell Deadlifts

1 Burpee

5 Kettlebell/Dumbbell Deadlifts

2 Burpees

5 Kettlebell/Dumbbell Deadlifts

3 Burpees...

Keep doing 5 Deadlifts and adding 1 Burpee each round.

Get as far as you can in 10 min!

---------------------------

For Time:

800 Meter Run

then

3 Rounds

40 Alternating Step Ups (Unweighted)

20 Pull Ups

10 Turkish Get Ups (5 per side)

then

800 Meter Run

---------------------------

For Time:

6 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups

20 Alternating Unweighted Step Ups

10 Ring/TRX Rows, Banded Pull Downs, or Bent Over Rows

3 Half Turkish Get Ups Right

3 Half Turkish Get Ups Left

---------------------------

For Time:

30 Dumbbell Squats

20 Dumbbell Push Press

30 Dumbbell Lungesters

20 Dumbbell Push Press

30 Dumbbell Squats

---------------------------

For Time:

30 Air Squats

20 Shoulder Press

30 Unweighted Lungesters

20 Shoulder Press

30 Air Squats

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AMRAP 12 Min

(As Many Rounds and Reps as Possible in 12 Min)

1 Push Up + Tap + Tap

1 Jump OVER

2 Push Up + Tap + Tap

2 Jump OVER

3 Push Up + Tap + Tap

3 Jump OVER...

Keep adding 1 rep per movement and get as far as possible in 12 Min!

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10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Min)

1 Push Up + Tap + Tap

1 DB/KB Jump OVER (Facing)

2 Push Up + Tap + Tap

2 DB/KB Jump OVER

3 Push Up + Tap + Tap

3 DB/KB Jump OVER

Keep adding 1 rep of each per movement and get as far as you can in 10

min.

---------------------------

Every 2 Min for 20 Min:

Run 100 Meters (50 out - 50 back)

6 Dumbbell Power Cleans

6 Dumbbell Front Squats

6 Dumbbell Jerks

**Go heavy but with the goal of unbroken. You should be getting at LEAST

30 seconds rest per round.

Score: Slowest Round ONLY

Goal: Under 1:20

---------------------------

For Time:

10 Rounds

30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups

5 KB/DB Deadlifts

4 Goblet Squats

3 Shoulder Press

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PARTNER WOD

Partner 1: 400 Meter Farmer Carry

Partner 2: Max Reps Devil Press

Then Switch

Partner 1: Max Reps Devil Press

Partner 2: 400 Meter Farmer Carry

Rest 3 Min

Then

Partner 1: 200 Meter Farmer Carry

Partner 2: Max Reps Devil Press

Then Switch

Partner 1: Max Reps Devil Press

Partner 2: 200 Meter Farmer Carry

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********* Week 02 *********

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Every 5 Min for 4 Rounds:

Run 400 Meters

30 KB Swings

30 Air Squats

Score: Slowest Round ONLY

Goal: Under 4:30

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15 Min AMRAP

1 Min Jog, Row, Bike, Taps, Low Step Ups

12 KB Swings

12 Squats

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3 Rounds

Each Round is a 3 Min AMRAP

12 Dumbbell Deadlifts

8 Push Up + Renegade Row

Rest 1 Min Between Rounds

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10 Rounds

12 KB/DB Deadlifts

6 Push Up + Tap + Tap

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4 Rounds

20 Burpees

20 Alternating Weighted Step Ups

20 Box Jumps

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12 Min AMRAP

6 Burpees

8 Alternating Unweighted Step Ups

10 KB/DB Jump Overs (Facing)

---------------------------

5 Rounds

Run 200 Meters

15 Pull Ups

10 Single Dumbbell Overhead Lunge Right

10 Single Dumbbell Overhead Lunge Left

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5 Rounds

1 Min Row, Bike, Jog, Taps, Low Step Ups, Mtn Climbers

12 Ring/TRX Rows, Band Pull Downs, or Bent Over Rows

20 Unweighted Lunges (Alternating)

If doing Bent Over Rows -

Men use: 2 light 10-35# DBs - or - can do 12 each side one at a time!

Women use: 2 light 8 - 25# DBs - or - can do 12 each side one at a time!

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AMRAP 12 Min

(As Far as You Can Get in 12 Min!)

20 Double Unders

1 Dumbbell Front Squat

1 Dumbbell Hang Squat Clean Thruster (Cluster)

1 Dumbbell Push Press

20 Double Unders

2 Dumbbell Front Squats

2 Dumbbell Hang Squat Clean Thrusters

2 Dumbbell Push Press

20 Double Unders

3 Dumbbell Front Squats

3 Dumbbell Hang Squat Clean Thrusters

3 Dumbbell Push Press...

Keep adding 1 rep of each:

Front Squat

Hang Squat Clean Thruster (Cluster)

Push Press

Completing 20 Double Unders Between each Set!

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AMRAP 12 Min

20 Taps

5 Goblet Squats

5 Shoulder Press

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PARTNER

5 Rounds

Each Round is:

20 Alternating Dumbbell Snatches (per person)

20 Wall Balls (per person)

12 Toes to Bar / V-Ups (per person)

Rest while your partner finishes.

READ THE FLOW HERE:

Ok so Partner 1 will start by doing 20 Alternating Dumbbell Snatches. As

soon as they finish they move on to the Wall Balls and Partner 2 can then

start on the Snatches. When Partner 1 finishes Wall Balls - they will

move on to the TTB. As long as Partner 1 is out of the way on the Wall

Ball station Partner 2 can move on after the snatches. When Partner 1

finishes their TTB - they get to rest until Partner 2 completes the rest

of the work they have.

Basically this is a waterfall - where Partner 2 is always one station

behind Partner 1 and can't move forward until they are out of the way!

As soon as Partner 2 finishes their TTB or V-Ups - Partner 1 will start

back again with the Snatches. Partner 2 then gets to rest until the

snatch station is open!

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********* Week 03 *********

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5 Rounds

20 Weighted Step Ups (Alternating)

10 Supine Ring or Bar in Rack Rows

3 Wall Walks

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12 Min AMRAP

10 Step Up (Unweighted - Alternating)

6 Ring Rows / Bent Over Rows

2 Inchworms

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PART 1:

4 Min AMRAP

6 Dumbbell Power Cleans

6 Burpees

Rest 2 Min Before Part 2

PART 2:

AMRAP 4 MIN

5 DB Front Squats

6 Burpees

Rest 2 Min Before Part 3

PART 3:

4 Min AMRAP

4 Dumbbell Jerks

6 Burpees

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Part 1:

4 Min AMRAP

6 KB/DB Deadlifts

3 Burpees

Rest 1 Min - Then -

Part 2:

4 Min AMRAP

5 Goblet Squats

3 Burpees

Rest 1 Min - Then -

Part 3:

4 Min AMRAP

4 Overhead Press

3 Burpees

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4 Rounds

15 Toes to Bar

30 Wall Balls

400 Meter Run

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16 Min AMRAP

(As Many Rounds and Reps as Possible in 16 Min)

1 Min Jog, Row, Bike, Low Step Ups, Taps, Single Unders

8 Sit Ups

12 Alternating Lunges (Unweighted)

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AMRAP 10 MIN

(As Far as You Can Get in 10 Min)

2 Kettlebell Swings

2 Box Jump Overs

4 Kettlebell Swings

4 Box Jump Overs

6 Kettlebell Swings

6 Box Jump Overs...

Keep adding 2 reps per movement and get as far as you can in 10 Min.

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10 Min AMRAP

(As Far as You Can Get in 10 Min)

1 KB/DB Swing

1 Plate Hop or Jump Over

2 KB/DB Swings

2 Plate Hop or Jump Overs

3 KB/DB Swings

3 Plate Hops or Jump Overs

...

Keep adding 1 rep per movement and get as far as you can in 10 Min

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Every 2 Min for 8 Rounds (16 Min):

25 Double Unders

15 Air Squats

7 Pull Ups

Score: Slowest Round ONLY.

---------------------------

8 Rounds

20 Taps or Single Unders

10 Air Squats

5 Ring/TRX Rows, Upright Rows, or Bent Over Rows

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PARTNER

In Teams of 2 Complete:

5 Rounds

Partner 1: Run 200 Meters

Partner 2: Max Reps Power Clean and Jerks

then when Partner 1 returns - switch

Partner 2: Run 200 Meters

Partner 1: Max Reps Power Clean and Jerks

Repeat until both of you have done 5 runs and 5 time of max reps clean

and jerks.

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********* Week 04 *********

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"Death By" Dumbbell Clean and Jerk

You start at the beginning with 1 Clean and Jerk in the first min. Then

add one clean and jerk each minute until you can no longer keep up with

the clock.

Min 1: 1 Dumbbell Clean and Jerk

Min 2: 2 Dumbbell Clean and Jerks

Min 3: 3 Dumbbell Clean and Jerks

Min 4: 4 Dumbbell Clean and Jerks....

And so on...

Score: Last round you successfully completed plus any additional reps

into the next minute.

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EMOM 10 Min:

5 DB/KB Deadlifts

5 DB/KB Hang Power Cleans

5 DB/KB Press

(all three movements in 1 minute)

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"Lucky 17"

17 Min AMRAP

(As Many Rounds and Reps as Possible in 17 Min)

17 Burpees

17 Box Jump Overs

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7 Min AMRAP

(As Many Rounds and Reps as Possible in 7 Min):

7 Burpees

7 Low Jump Overs or Plate Hops

Rest 3 Min After all 7 Min

Then Repeat:

7 Min AMRAP

(As Many Rounds and Reps as Possible in 7 Min):

7 Burpees

7 Low Jump Overs or Plate Hops

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3 Rounds

30 Dumbbell Squats

Run 400 Meters

Rest 2 Min Between Rounds

Score: Slowest Round ONLY

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4 Rounds

15 Goblet Squats

1 Min Row/ Jog / Bike / Low Step Ups / Taps / or Single Unders

15 Goblet Squats

Rest 1 Min Between Rounds

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5 Rounds

30 Kettlebell/Dumbbell Swings

15 Dumbbell Push Press

10 Toes to Bar / 15 V-Ups

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12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

12 KB/DB Swings

12 Single Arm Overhead Press (6 per side)

12 Sit Ups

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4 Rounds

Each Round is a 3 Min AMRAP

(As Many Rounds and Reps as Possible in 3 Min)

15 Dumbbell Hop Overs

10 Wall Balls

Rest 1 Min Between Each 3 Min AMRAP

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10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Min)

12 Single Unders or Dumbbell Hop/Skip Overs

6 Air Squats

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PARTNER

In Teams of 2 Complete:

8 Rounds

Partner 1 Complete:

Run 200 Meters

While

Partner 2 Complete:

9 Pull Ups

9 Push Ups

Once both have finished - SWITCH.

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********* Week 05 *********

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50 MANMAKERS FOR TIME

THEN

RUN 800 METERS

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15 MIN AMRAP

1 MIN JOG, ROW, BIKE, TAPS, LOW STEP UPS

10 PUSH UP + TAP TAP

10 AIR SQUATS

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For Time

30 Dumbbell Front Rack Step Ups

10 Burpee Pull Ups

30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)

10 Burpee Pull Ups

30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)

10 Burpee Pull Ups

30 Dumbbell Farmer Hold Step Ups

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5 Rounds

24 Alternating Unweighted Step Up

8 Burpees

12 Ring/TRX or Bent Over Rows (12 each side)

** Bent over rows can be done both arms at the same time or one arm at a

time.

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12 Min EMOM

6 Alternating Single Leg Deadlifts

4 Seated Box Jumps

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12 Min AMRAP

8 KB/DB Deadlifts

6 Seated Jump Squats

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2 Rounds

25 Dumbbell Hang Power Cleans

35 Dumbbell Front Squats

50 Double Unders / DB Hop Overs

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5 Rounds

10 KB/DB Hang Power Clean

12 Alternating Weighted Lunges

20 Single Unders or Hop/Skip Overs

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15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

2 Wall Walks

6 Toes to Bar / V-Ups

12 KB Swings

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15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

4 Inchworms

8 Sit Ups

12 KB Swings

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PARTNER

In Teams of 2 Complete:

Partner 1: Run 400 Meters

While

Partner 2: Max Reps Shoulder Press

Then

Switch

Partner 1: Max Reps Shoulder Press

While

Partner 2: Run 400 Meters

When both have completed both parts.

Rest 1 Min.

Repeat this same cycle with Run/PUSH Press

Rest 1 Min

Repeat this same cycle with Run/PUSH JERK

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********* Week 06 *********

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For Time

30 Dumbbell Hang Squat Cleans

30 Burpees

30 Dumbbell Thrusters

30 Burpees

30 Dumbbell Squats

30 Burpees

---------------------------

6 Rounds

15 KB Swings

8 Burpees

15 Goblet Squats

8 Burpees

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16 Min AMRAP

Run 200 Meters

16 Box Jumps

16 Alternating Hang Dumbbell Snatch

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12 Min AMRAP

1 Min Jog, Row, Bike, Taps, Single Unders

10 Step Ups or Jump Overs

10 Hang Dumbbell Snatch (5 per arm)

---------------------------

10 Rounds

4 Devil Press

2 Lungesters

Lungesters

1. Begin with the dumbbells at your shoulders

2. Take a backward step, and lunge to the ground until your knee makes

contact

3. Return to standing

4. Take a backward step and lunge on the opposite leg

5. Return to standing with your feet shoulder width apart

6. Squat down until your hips travel past your knees

7. Stand up hard and fast, extending the dumbbells overhead

8. Finish fully locked out

---------------------------

10 Min AMRAP

8 Push Up

8 KB/DB Swings

4 Unweighted Lungesters

Lungesters

1. Begin with the dumbbells at your shoulders

2. Take a backward step, and lunge to the ground until your knee makes

contact

3. Return to standing

4. Take a backward step and lunge on the opposite leg

5. Return to standing with your feet shoulder width apart

6. Squat down until your hips travel past your knees

7. Stand up hard and fast, extending the dumbbells overhead

8. Finish fully locked out

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5 Rounds

20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows

20 Dumbbell Push Press

400m Run

---------------------------

5 Rounds

16 Ring/TRX Rows / Bent Over Rows (Single Arm 8 per side)

10 Overhead Press

90 Second Jog, Row, Bike, Taps, Single Unders, Low Step Ups

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

12 KB/DB Swings

24 Russian Twists

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12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

18 KB/DB Deadlifts

12 Unweighted Russian Twists

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PARTNER

In Teams of 2 Complete:

20 Min AMRAP (As Many Rounds and Reps as Possible in 20 Min)

In You Go - I Go Fashion Completing 1 Full Round at a Time

Partner 1:

4 Power Clean and Jerks

8 Dumbbell Hop Overs

4 Thrusters

8 Dumbbell Hop Overs

THEN

Partner 2:

4 Power Clean and Jerks

8 Dumbbell Hop Overs

4 Thrusters

8 Dumbbell Hop Overs

So for this version, you rest when your partner goes.

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********* Week 07 *********

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Every 5 Min for 4 Rounds:

Run 400 Meters

12 Pull Ups

24 Wall Balls

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4 Rounds

Each Round is a 4 Min AMRAP

30 Sec Jog/Run/Walk, Bike, Row, Taps,

Single Unders

6 Ring/TRX Rows or Upright Rows

8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

---------------------------

8 Rounds

8 Devil Lunges

16 Box Jump Overs

---------------------------

12 Min AMRAP

4 Burpees

6 Alternating Unweighted Lunges

8 Jump Overs / Plate Hops / or KB Swings

---------------------------

7 Rounds

Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:

Station 1: Alternating Dumbbell Shoulder Press

Station 2: Dumbbell Squats

Station 3: Dumbbell Hop Overs / Double Unders

---------------------------

5 Rounds

Each Round is 30 Seconds "ON" followed by 30 Seconds "OFF" at Each

Station.

Station 1: Dumbbell Shoulder Press

Station 2: Goblet Squat

Station 3: Single Unders / Taps

---------------------------

12 Min AMRAP

4 Toes to Bar/V-Ups

6 Push Ups

8 Alternating Hang DB Snatch

---------------------------

12 Min AMRAP

6 Sit Ups

8 Push Ups

10 KB/DB Swings

---------------------------

6 Rounds

3 Turkish Get Ups Right

6 Lateral Over DB/KB Burpees

3 Turkish Get Ups Left

6 Lateral Over DB/KB Burpees

---------------------------

6 Rounds

5 Windmills Right

5 Burpees

5 Windmills Left

5 Burpees

---------------------------

PARTNER

In Teams of 2 Complete:

Run 600 Meters (Together)

100 Dumbbell Front Rack Lunges

100 Dumbbell Power Cleans

100 Dumbbell Front Rack Lunges

Run 600 Meters (Together)

In the middle 100s section - you can break up however - only one person

works at a time. It's 100 reps COMBINED for those.

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********* Week 08 *********

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3 Rounds

30 Push Ups

30 Dumbbell Step Ups

30 Box Jumps

---------------------------

14 Min AMRAP

(As Many Rounds and Reps as Possible in 14 Min)

12 Push Ups

12 Alternating Step Ups

12 Jump Overs, Plate Hops, or KB Swings

---------------------------

3 Rounds

20 Dumbbell Squat

40 Alternating Dumbbell Snatch

20 Dumbbell Squat

Rest 2 Min Between Rounds

---------------------------

5 Rounds

12 Goblet Squats

18 Hang Dumbbell Snatch (9 per side)

12 Goblet Squats

Rest 1 Min Between Rounds

---------------------------

For Time

Run 600 Meters

30 Supine Ring/TRX or Dumbbell Bent Over Rows

30 Dumbbell Push Press

Run 400 Meters

20 Supine Ring/TRX or Dumbbell Bent Over Rows

20 Dumbbell Push Press

Run 200 Meters

10 Supine Ring/TRX or Dumbbell Bent Over Rows

10 Dumbbell Push Press

---------------------------

14 Min AMRAP

(As Many Rounds and Reps as Possible in 14 Min)

1 Min Jog, Row, Bike, Low Step Ups, Taps

10 Single Arm Bent Over Row Right

10 Single Arm Bent Over Row Left

10 Push Press

---------------------------

20 Min EMOM

(Every Min on the Min for 20 Min)

Min 1: 5 Lateral Burpees Over Your Dumbbells + 5 Hang Power Clean and

Jerks

Min 2: 4 Dumbbell Facing Burpees + 4 Dumbbell Thrusters

---------------------------

8 Rounds

30 Seconds Burpees

30 Seconds KB/DB Swings

30 Seconds Air Squats

No rest between movements or rounds

---------------------------

15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

30 Double Unders

10 Pull Ups

10 Jump Overs

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

20 Taps, Low Step Ups, Skip Overs, Single Unders

10 Ring/TRX or Upright Rows

10 DB Jump Overs, Plate Hops, or Step Ups

---------------------------

PARTNER

4 Rounds

Run 400 Meters (Together)

400 Meters Farmer Carry

200 Meters Overhead Carry Right

200 Meters Overhead Carry Left

All will be done together. Each person runs the entire 400 (but run

together). Then the other parts you may share and break up as much as you

like.

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********* Week 09 *********

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5 Rounds

30 DB Deadlifts

12 Burpee Pull Ups

---------------------------

12 Min AMRAP

15 KB/DB Deadlifts

5 Burpees

10 Ring/TRX or Upright Rows

---------------------------

Every 5 Min for 5 Total Rounds (25 Min)

Run 200 Meters

36 Air Squats

Run 200 Meters

18 Dumbbell Push Press

Score: Slowest Round ONLY!

---------------------------

8 Rounds

30 Seconds Jog, Row, Bike, Taps, Single Unders, Mtn Climbers, Low Step

Ups

30 Seconds Air Squats

30 Seconds Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step

Ups

30 Seconds Overhead Press

---------------------------

For Time

120 Alternating Dumbbell Snatch

Every Minute on the Minute 6 Weighted Sit Ups

**No sit ups on first min

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

10 KB/DB Swings

6 Sit Ups

---------------------------

4 Rounds (For Time)

Run 400 Meters

20 Box Jump Overs

Rest 1 Min Between Rounds

---------------------------

8 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers

20 Alternating Step Ups

Rest 30 Seconds after each round!

---------------------------

4 Rounds (For Time)

40 Double Unders

12 Dumbbell Front Squats

30 Wall Balls / Single Dumbbell Thrusters

---------------------------

14 Min AMRAP

(As Many Rounds and Reps as Possible in 14 Min)

30 Single Unders, DB or Line Hop/Skip Overs, or Plate Hops

8 Goblet Squats

16 Jumping Squats or Air Squats

---------------------------

In Teams of 2 Complete:

24 Min AMRAP

10 There and Back - Partner Pass Push Up + Dumbbell Drags (see

description)

50 Alternating Dumbbell Step Ups (shared reps)

To get within the goal range, we want 6:00 rounds or less. Choose a

version of the push up and drag that you can complete in under 3 minutes

each time. Same with the step ups. Break up the step ups however you

want.

The partner push up + drag is with a single dumbbell they will be

shoulder to shoulder. Partner 1 would start with the dumbbell to

his/her right. They will do a push up and drag and bring the dumbbell to

their left (their partner's right). Then partner does a push up + drag to

bring it to THEIR left. Then another push up drag to bring it back to the

center. Finally Partner 1 will do a final push up + drag to bring it back

to where it started.

There and back = 1 rep

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********* Week 10 *********

---------------------------

E2MOM

Every 2 Min for as long as you can

last OR 30 Min...

Run 200 Meters

10 Dumbbell Hang Squat Clean Thrusters

---------------------------

10 Rounds

1 Min: Row, Bike, Jog, Taps, Single Unders, Low Step Ups

10 Goblet Squat

10 Press

---------------------------

2 Rounds

100 Double Unders / DB Hop Overs

50 Alternating Dumbbell Snatch

25 Pull Ups

---------------------------

14 Min AMRAP

(As Many Rounds and Reps as Possible in 14 Min)

40 Single Unders, Taps, Hop/Skip Overs

10 Single Arm Hang Dumbbell Snatch Right

10 Single Arm Hang Dumbbell Snatch Left

15 Ring/TRX Rows

10 Single Arm Bent Over Row Right

10 Single Arm Bent Over Row Left

---------------------------

10 Min AMRAP

Dumbbell Burpee Step Ups

---------------------------

10 Min AMRAP

Burpee + Step Up

---------------------------

8 Rounds

8 Dumbbell Push Jerks

24 Air Squats

---------------------------

12 Min AMRAP

6 Overhead Press

12 Air Squats

---------------------------

EMOM 16 Min

4 Hang Power Clean

4 Toes to Bar

4 Box Jump Over

---------------------------

2 Rounds

Each Round is a 6 Min AMRAP

4 KB Swings

4 Sit ups

4 Jump Overs

After 6 Min - Rest 2 Min - Then Start ANOTHER 6 Min AMRAP

---------------------------

PARTNER

In Teams of 2 Complete:

As Far as you Can Get in 20 Min:

Partner 1:

2 Barbell Deadlifts

Run 100 Meters

Partner 2:

2 Barbell Deadlifts

Run 100 Meters

Partner 1:

4 Barbell Deadlifts

Run 100 Meters

Partner 2:

4 Barbell Deadlifts

Run 100 Meters

....

Keep adding 2 Deadlifts per Round per Person and get as FAR as you can in

12 Min.

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********* Week 11 *********

---------------------------

30 ROUNDS (For Time)

3 BURPEES

1 LUNGESTER

---------------------------

18 Min AMRAP

4 Burpees

2 Unweighted Lungesters

---------------------------

3 Rounds (For Time)

12 Dumbbell Power Clean

12 Pull Up

8 Dumbbell Power Clean

8 Pull Up

Run 400 Meters

Rest 1 Min Between Rounds

---------------------------

6 Rounds

12 Deadlift

8 Ring/TRX or Bent Over Row

1 Min Jog, Row, Bike, Taps, Single Unders, Skip Overs, Low Step Ups

---------------------------

11 Rounds (For Time)

13 Dumbbell Squats

9 Jump Overs

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

10 Air Squats

10 Jump Overs, Skip Overs (facing), or Plate Hops

---------------------------

Every 2 Minutes for 16 Minutes

20 Double Unders / Dumbbell Hop Overs

14 Dumbbell Hang Power Snatches

10 Toes to Bar / Weighted Sit Up

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

20 Single Unders, Taps, Low Step Ups, or Line Hop Overs

10 KB/DB Swings

10 Sit Ups

---------------------------

Part 1:

3 Rounds (For Time)

16 Alternating DB Step Ups

8 Push Up + Renegade Rows

100 Meter Farmer Carry

Rest 2 Min after all 3 Rounds

Part 2:

3 Rounds (For Time)

12 Dumbbell Thrusters

6 Push Up + Renegade Rows

100 Meter Farmer Carry

---------------------------

15 Min AMRAP

12 Alternating Step Ups

10 Push Ups

8 Goblet Squats

6 Overhead Press

---------------------------

PARTNER

In Teams of 2 Complete:

17 Min AMRAP

(As Many Rounds and Reps as Possible in 17 Min)

Partner 1:

9 Deadlifts

2 Wall Walks

Then Partner 2 goes.

Alternate Back and Forth and get as Many Rounds as Possible in 17 Min

---------------------------

********* Week 12 *********

---------------------------

Every 5 Min for 5 Total Rounds

40 Double Unders

20 Alternating Single Arm Dumbbell Snatch

20 Wall Balls

Rest the remainder of each 5 min window.

Score: SLOWEST ROUND ONLY!

---------------------------

4 Rounds

Each Round is a 3 Min AMRAP:

(As Many Rounds and Reps as Possible in 3 Min)

20 Single Unders, Skip Overs, Hop Overs, Taps

5 Hang DB Snatch Right

5 Hang DB Snatch Left

7 Goblet Squats

Rest 1 Min Between Each 3 Min AMRAP.

---------------------------

25 Burpees

then

5 Rounds

12 - 1/2 Up 1/2 Down Lunges (Right Arm Up)

12 - 1/2 Up 1/2 Down Lunges (Left Arm Up)

12 Lying Supine Toe Touches

then

25 Burpees

---------------------------

5 Rounds

10 Burpees

10 Lunge Left

10 Lunge Right

10 Lying Leg Lifts

---------------------------

3 Rounds (For Time)

15 Clean & Jerks

400m Run

Rest 2 minutes between rounds

---------------------------

3 Rounds

Each Round is:

1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

20 KB/DB Deadlifts

10 Overhead Press

1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

REST 1 MIN BETWEEN EACH ROUND

---------------------------

As Far as you Can Get in 12 Min

3 DB Front Squats

3 Pull Ups

6 DB Front Squats

6 Pull Ups

9 DB Front Squats

9 Pull Ups

12 DB Front Squats

12 Pull Ups

...

Keep adding 3 reps of each movement every round until you hit 12 minutes.

---------------------------

As Far as You Can Get in 10 Min

3 Goblet Squats

3 Single DB/KB Bent Over Rows / Ring or TRX Rows

6 Goblet Squats

6 Single DB/KB Bent Over Rows / Ring or TRX Rows

9 Goblet Squats

9 Single DB/KB Bent Over Rows / Ring or TRX Rows

12 Goblet Squats

12 Single DB/KB Bent Over Rows / Ring or TRX Rows

...

Keep adding 3 reps of each movement every round until you hit 10 minutes.

---------------------------

Every 2 Min for 8 Rounds

(16 Min Total)

7 Devil Press

Max DB Hop Overs / Double Unders

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

7 Push Ups

7 KB/DB Swings

20 Single Unders

---------------------------

PARTNER

In Teams of 2 Complete:

18 Min AMRAP

Partner 1:

15 Air Squats

7 DB Push Presses

7 Box Jumps

Partner 2:

15 Air Squats

7 DB Push Presses

7 Box Jumps

Rest while your partner goes. Choose a weight - box height - reps so that

each person is working roughly 1 min each time it is their turn.

---------------------------

********* Week 13 *********

---------------------------

5 Rounds

40 Bodyweight Lunges

Run 200 Meters

20 Push Ups

Run 200 Meters

---------------------------

15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

20 Alternating Lunges

20 Skip Overs / Single Unders

10 Push Ups

20 Skip Overs / Single Unders

---------------------------

3 Rounds

Each Round is a 4 Minute AMRAP

(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Squats

7 Toes to Bar / V-Ups

6 Double Dumbbell Snatch

Rest 2 minutes between AMRAPs

---------------------------

10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Min)

8 Goblet Squats

7 Sit Ups

6 Hang Dumbbell Snatch Right

6 Hang Dumbbell Snatch Left

---------------------------

10 Rounds

20 Double Unders / DB Hop Overs

8 No Push Up Renegade Row

---------------------------

10 Rounds

20 Single Unders / Taps / Low Step ups

8 Single Arm Bent Over Row Right

8 Single Arm Bent Over Row Left

8 Plank Shoulder Taps

---------------------------

50 DUMBBELL "CLUSTERS"

Every Min on the Min - Dumbbell Facing Burpees:

At 0:00 Start on the Clusters

At 1:00 1 Dumbbell Facing Burpee

At 2:00 2 Dumbbell Facing Burpees

At 3:00 3 Dumbbell Facing Burpees

Keep adding a burpee every minute until you complete 50 clusters

CLUSTER = Squat Clean + Thruster

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

10 Air Squats

6 Overhead Press

4 Burpees

---------------------------

Part 1

10 Minute AMRAP

10 Box Jumps

10 KB/DB Swings

10 Weighted Sit Ups

Rest 2 Min Before Part 2

Part 2

5 Min AMRAP

10 Box Jumps

10 KB/DB Swings

10 Weighted Sit Ups

---------------------------

Part 1:

6 Rounds

10 Jump Overs, Skip Overs, Plate Hops, or Step Ups

10 KB/DB Swings

10 Sit Ups

Rest 2 Min after all 6 Rounds

Then:

3 Rounds

10 Jump Overs, Skip Overs, Plate Hops, or Step Ups

10 KB/DB Swings

10 Sit Ups

---------------------------

PARTNER

In Teams of 2 Complete:

100 Air Squats (50 Each - both working at the same time)

100 Hang Power Cleans (combined - break however you want - only one

person works at a time)

100 Air Squats (50 Each - both working at the same time)

100 Push Jerks (combined - break however you want - only one person works

at a time)

100 Air Squats (50 Each - both working at the same time)

---------------------------

********* Week 14 *********

---------------------------

4 Rounds (For Time)

Each Round is to Be Performed as Fast as Possible

20 Weighted Step Ups

20 Devil Press

Rest 2 Min Between Rounds

---------------------------

15 Minute AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

10 Alternating Step Ups

5 Burpees

10 KB Swings

---------------------------

12 Min AMRAP

(As Many Rounds/Reps as Possible in 12 Min)

Run 100 Meters

12 DB Squats

Score: Total Number of Completed Rounds + Any Additional Reps

**Count each run as 2 reps (50 out - 50 back)

---------------------------

8 Rounds

30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups

10 Air Squats

---------------------------

3 Rounds (For Time)

20 Pull Ups

30 Box Jump Overs

20 Toes To Bar / V- Ups

Rest 1 Min Between Rounds

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

10 Ring/TRX Rows, or Bent Over Rows

10 Jump Overs

10 Sit Ups

---------------------------

3 x 4 Minute AMRAPs

(As Many Rounds and Reps as Possible in 4 Minutes...3 times)

12 Front Rack Lunges

10 Alternating Hang Dumbbell Snatch

2 Wall Walks

Rest 2 Minute Between Rounds

---------------------------

12 Min AMRAP

12 Alternating Unweighted Lunges

6 Hang Dumbbell Snatch Right

6 Hang Dumbbell Snatch Left

4 Inchworms

---------------------------

10 Rounds (For Time)

8 Alternating Single Leg Deadlifts

20 Double Unders

**If single leg deadlifts are a no go do 12 regular DB deadlifts per

round!

---------------------------

10 Rounds

15 Single Unders / Taps / Skip Overs

10 KB/DB Deadlifts

---------------------------

PARTNER

In Teams of 2 Complete:

Run 400 Meters (together)

100 Air Squats (50 each working at the same time)

80 Hang Power Cleans (shared - one person working at a time)

60 Burpees (shared - one person working at a time)

40 Push Press (shared - one person working at a time)

Run 400 Meters (together)

40 Push Presses (shared - one person working at a time)

60 Burpees (shared - one person working at a time)

80 Hang Power Cleans (shared - one person working at a time)

100 Air Squats (50 each - both working at the same time)

Run 400 Meters (together)

40 Min Cut Off - OUCH!

---------------------------

********* Week 15 *********

---------------------------

30 Dumbbell Squats

30 Toes to Bar

30 Box Jumps

20 Dumbbell Squats

20 Toes to Bar

20 Box Jumps

10 Dumbbell Squats

10 Toes to Bar

10 Box Jumps

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as

Possible in 12 Min)

10 Air Squats

10 Sit Ups / Alternating V-Ups

10 Low Jump Overs or Line Skip Overs (Facing)

---------------------------

Every 5 Min for 5 Total Rounds

15 Power Cleans

Run 400 Meters

15 Supine Rows/7-10 Strict Pull Ups

**If getting more than 1 min rest - option to take reps to 20 and 20.

**If getting less than 30 seconds rest - keep reps the same and shorten

the run - OR - lower reps to 10-12 each

**If you need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY

---------------------------

5 Rounds (For Time)

12 DB/KB Hang Power Cleans

1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups

12 Ring Rows / Bent Over Rows

1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups

---------------------------

8 Rounds

15 Wall Balls

8 Burpees Over Dumbbell

---------------------------

12 Min AMRAP

8 Goblet Squat + Press

6 Burpees

---------------------------

12 Minute AMRAP

35 Double Unders

15 KB/DB Swing

5 Reps 1/4 Turkish Get Up Right

5 Reps 1/4 Turkish Get Up Left

---------------------------

12 Min AMRAP

20 Single Unders, Skip Overs, or Low Step Ups

12 KB/DB Swings

12 Alternating Crunch/V-Up

---------------------------

4 Rounds

Each Round is a 3 Min AMRAP

(As Many Rounds and Reps as Possible in 3 Min)

12 Farmer Lunges

6 Push Press

Rest 1 Minute Between Rounds

Score: Lowest Scored Round

---------------------------

10 Rounds (For Time)

12 Alternating Unweighted Lunges or Step Ups

6 Overhead Press

---------------------------

In Teams of 2 Complete:

2 Rounds

200 Meter Run (Together)

50 Pull Ups (Shared - 1 Person at a time)

400 Meter Run (Together)

100 Air Squats (Shared - 1 Person at a time)

---------------------------

********* Week 16 *********

---------------------------

4 Rounds (For Time)

15 Dumbbell Burpee Deadlifts

30 Alternating Hang DB Snatch

---------------------------

6 Rounds

6 Burpees

12 Deadlifts

18 Hang Dumbbell Snatch

(9 w/ the right arm then 9 w/ left arm

---------------------------

Every 4 Minutes for 20 Minutes (5 Rounds Total)

20 Dumbbell Squats

400m Run

2 SCORES!!

Score #1: FASTEST ROUND

Score #2: SLOWEST ROUND

---------------------------

Every Min on the Min for 12 Min

30 Seconds Jog, Row, Bike, Single Under, Low Step Ups, or Taps

7 Goblet Squats

---------------------------

10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Minutes)

12 Box Jumps

10 Push Jerks or Push Presses

---------------------------

10 Min AMRAP

(As Many Rounds and Reps as Possible)

10 Jump or Skip Overs (facing)

10 Overhead Press

You can jump or skip over a simple crack on the ground or chalk line - or

go higher like your laundry basket!!

---------------------------

5 Rounds (For Time)

12 Dumbbell Step Up Overs

12 Push Up + Renegade Rows

12 Dumbbell Step Up Overs

12 Alt V-Up / Toes to Bar

Rest 1 Minute Between Rounds

1 Renegade Row = Push Up + Row Right Arm + Row Left Arm

---------------------------

5 Rounds (For Time)

12 Alternating Step Ups

10 Bent Over Rows

12 Alternating Step Ups

10 Sit Ups

---------------------------

Every 90 Seconds for 8 Total Rounds:

(This will be exactly 12 min)

Run 200 Meters

Max KB Swings

---------------------------

7 Rounds

1 Min Jog, Row, Bike, Single Unders, or Low Step Ups

30 Seconds Max KB/DB Swings

30 Seconds Rest

---------------------------

PARTNER

In Teams of 2 Complete

8 Rounds EACH:

Completed in You Go / I Go Fashion:

6 Barbell Power Cleans

6 Barbell Thrusters

20 Double Unders

So partner 1 does one full round - then partner 2 goes. Back and forth

until you have BOTH completed 8 Rounds.

---------------------------

********* Week 17 *********

---------------------------

2 Rounds (For Time)

30 Alternating Step Single Arm

Overhead Lunges (15 Right Arm / 15 Left Arm)

30 Pull Ups

30 Clean and Jerks

30 Alternating DB Front Rack Lunges

Rest 2 Min between rounds

---------------------------

12 Min AMRAP

10 Unweighted Lunges

10 KB Swings

10 Unweighted Lunges

10 Overhead Press

---------------------------

3 Rounds

12 Burpees

30 Air Squats

Rest 2 Min

3 Rounds

12 Burpees

30 Air Squats

---------------------------

5 Rounds (For Time)

10 Burpees

20 Air Squats

Rest 30 Seconds between rounds

---------------------------

7 Rounds (For Time)

10 Alternating Single Leg Deadlifts

100 Meter Farmer Carry

10 Alternating Single Leg Deadlifts

Rest 1 minute between rounds

If Single Leg Deadlifts are not going to work for you:

7 Rounds (For Time)

100 Meter Farmer Carry

20 Dumbbell Deadlifts

Rest 1 Min Between Rounds

---------------------------

12 Min AMRAP

1 Min Low Step Ups

10 DB/KB Deadlifts

---------------------------

14 Min AMRAP

15 Push Press

20 Sit Ups

30 Double Unders

---------------------------

7 Rounds (For Time)

10 Overhead Press

15 Sit Ups

20 Skip Overs, Plate Hops, (or 30 reps of Single Unders or Taps)

---------------------------

For Time

30 Dumbbell Hang Power Cleans

30 Dumbbell Front Squats

60 Alternating Unweighted Step Ups

30 Dumbbell Front Squats

30 Dumbbell Hang Power Cleans

---------------------------

AMRAP 15 Min

10 KB Swings

10 Goblet Squats

20 Unweighted Lunges or Step Ups

---------------------------

PARTNER

In Teams of 2 Complete:

16 Min AMRAP

(As Many Rounds and Reps as Possible in 16 Min)

You Go - I Go Format

3 Power Snatch

6 Pull Ups

9 Box Jump Overs

Partner 1 does one full round then Partner 2 goes. Keep switching for 16

Min.

---------------------------

********* Week 18 *********

---------------------------

25 MIN AMRAP

(AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MIN)

10 DEVIL PRESS

20 AIR SQUATS

30 DUMBBELL HOP OVERS

---------------------------

25 ROUNDS

2 BURPEES

6 AIR SQUATS

8 SKIP OVERS, TAPS, PLATE HOPS,

LOW STEP UPS

---------------------------

3 Rounds (For Time)

20 Hang Power Cleans

20 Weighted Step Ups

Run 400 Meters

---------------------------

12 Min AMRAP

10 DB/KB Hang Power Cleans

12 Alternating Unweighted Step Ups

1 Min Jog, Bike, Row, Taps, Skip Overs, Single Unders

---------------------------

Every 2 Min for 12 Min

(6 Total Rounds)

2 Wall Walks

8 Toes to Bar

Max Reps Jump Over

Score: Total Jump Over Reps ONLY

---------------------------

6 Rounds

4 Inchworms

10 Sit Ups

14 KB/DB Swings

---------------------------

19 Minute AMRAP

(As Many Rounds and Reps as Possible in 19 Minutes)

3 DB Wolf Complex Reps*

10 Lateral Burpees Over Dumbbells

9 Supine/Ring/TRX Rows

*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Down

Lunges

(This is one lunge per leg with the right arm overhead and one lunge per

leg with the left arm overhead)

---------------------------

AMRAP 15 Min

(As Many Rounds and Reps as Possible in 15 Min)

6 Goblet Squats / DB Squats

6 Shoulder Press

6 Burpees

6 Ring/TRX or Bent Over Rows

---------------------------

3 Rounds (For Time)

400m Run

40 Alternating Hang Dumbbell Snatches

Rest 1 minute between rounds

Score: Slowest Round Only

---------------------------

7 Rounds

30 Seconds Jog, Row, Bike, Taps, Low Step Ups, Skip Overs

30 Seconds Single Arm Hang Dumbbell Snatch Left Arm

30 Seconds Single Arm Hang Dumbbell Snatch Right Arm

Score: Total Number of Single Arm Dumbbell Snatches for all 7 Rounds -

Both Arms

---------------------------

In Teams of 2 Complete:

6 Rounds

10 Deadlifts (each) (Synchronized)

40 Wall Balls (one person works at a time)

---------------------------

********* Week 19 *********

---------------------------

7 ROUNDS

One Round Every 3 Min:

200 Meter Run

15 Dumbbell Squats

Max Reps Devil Press

Score: Total Reps of Devil Press Only

---------------------------

7 Rounds (For Time)

1 Min Jog, Row, Bike, Taps, or Low Step Ups

15 Air Squats

8 Burpees

---------------------------

4 Rounds (For Time)

20 Dumbbell Hang Power Cleans

20 Box Jump Overs

---------------------------

10 Min AMRAP

10 KB/DB Swings

10 Jump Overs

---------------------------

Every 2 Min for 10 Min

Run 200 Meters

15 Push Ups

Rest 2 Min

Every 2 Min for 10 Min

10 Burpees

10 Pull Ups

---------------------------

6 Rounds (For Time)

30 Taps or Single Unders

15 Push Ups

10 Ring/TRX or Bent Over Rows

---------------------------

5 Rounds (For Time)

30 Double Unders

15 Dumbbell Squats

15 Dumbbell Bent Over Rows

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

20 Dumbbell Skip Overs or Hop Overs

10 Goblet Squats

5 Shoulder Press

---------------------------

4 Rounds

Each Round is a 3 Min AMRAP

(As Many Rounds and Reps as Possible in 3 Min)

8 Alternating Single Arm Dumbbell Snatch

8 Alternating Dumbbell Step Ups

Rest 1 Min Between AMRAPS

Start each new AMRAP at the beginning of a fresh round.

---------------------------

10 Minute AMRAP

4 Single Arm Hang Dumbbell Snatches Right

4 Single Arm Hang Dumbbell Snatches Left

8 Single Dumbbell Step Ups

---------------------------

PARTNER

In Teams of 2 Complete:

20 Min AMRAP

Partner 1: Run 200 Meters

While

Partner 2: Max Reps Man Makers

Then Switch.

Keep switching back and forth to get as many Man Makers as possible in 20

min.

Man Maker = Push up with hands on dumbbells + Renegade Row Right +

Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.

---------------------------

********* Week 20 *********

---------------------------

FOR TIME:

10 DUMBBELL POWER CLEANS

10 DUMBBELL JERKS

10 DUMBBELL SQUATS

10 BURPEES OVER THE DUMBBELLS

9 DUMBBELL POWER CLEANS

9 DUMBBELL JERKS

9 DUMBBELL SQUATS

9 BURPEES OVER THE DUMBBELLS

....

CONTINUE WITH

8,7,6,5,4,3,2, AND 1 OF EACH.

---------------------------

10 Rounds for Time

5 Air Squats - or- Goblet Squats

5 KB/DB Deadlifts

5 Overhead Press

5 No Push Up Burpee

---------------------------

6 Rounds (For Time)

6 Toes to Bar

12 Wall Balls

6 Toes to Bar

12 Box Jumps

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

7 Sit Up

7 Air Squat

7 Jump Overs / Step Ups

---------------------------

3 Rounds

50 KB/DB Swings

Run 400 Meters

---------------------------

6 Rounds (For Time)

1 Min Jog, Row, Bike, Low Step Up, Taps, Single Unders

15 KB/DB Swings

---------------------------

Part 1:

3 Rounds

30 Double Unders / DB Hop Overs

15 Dumbbell Squats

Rest 1 Min Before Part 2

Part 2:

3 Rounds

30 Double Unders / Dumbbell Hop Overs

12 Dumbbell Push Press

Rest 1 Min Before Part 3

Part 3:

3 Rounds

30 Double Unders / Dumbbell Hop Overs

10 Dumbbell Thrusters

Score: Total Time to Complete each

---------------------------

6 Min AMRAP

20 Single Unders / Taps

8 Goblet Squats

Rest 2 Min

6 Min AMRAP

20 Single Unders / Taps

8 Overhead Press

---------------------------

14 Min EMOM

Min 1: 8 Single Leg Deadlifts + Max Bodyweight Lunges

Min 2: 8 Single Leg Deadlifts + Max Push Up + Tap + Tap

**If you aren't ready for single leg deadlifts you may switch to 10

regular dumbbell deadlifts each time. Don't get sloppy!

Score: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min

---------------------------

10 Rounds (For Time)

10 KB/DB Deadlifts

10 Bodyweight Lunges

10 Push Ups

---------------------------

In Teams of 2 Complete

5 Rounds

Partner 1:

200 Meter Farmer Carry

While

Partner 2:

20 Alternating Hang Dumbbell Snatch

20 Russian Twist

Then when BOTH have completed their part - SWITCH

Partner 1:

20 Alternating Hang Dumbbell Snatch

20 Russian Twist

Partner 2:

200 Meter Farmer Carry

**2 Dumbbells for Farmer Carry - 1 Dumbbell for Snatches and Twists

Score: Total Time

---------------------------

********* Week 21 *********

---------------------------

Every 2 Min - for as long as you can last: (Up to 40 Min)

Run 200 Meters

3 Pull Ups

7 Push Ups

12 Air Squats

---------------------------

20 Min AMRAP:

30 Second Row, Run, Bike, Single Unders or Taps

4 Ring Rows or Bent Over Rows

6 Push Ups

8 Air Squats

---------------------------

For Time:

10 Dumbbell Power Clean and Jerk

8 Front Rack Lunges

9 Dumbbell Power Clean and Jerk

8 Front Rack Lunges

8 Dumbbell Power Clean and Jerk

8 Front Rack Lunges

7 Dumbbell Power Clean and Jerk

8 Front Rack Lunges

6 Dumbbell Power Clean and Jerk

8 Front Rack Lunges

5 Dumbbell Power Clean and Jerk

8 Front Rack Lunges

4 Dumbbell Clean and Jerk

8 Front Rack Lunges

3 Dumbbell Clean and Jerk

8 Front Rack Lunges

2 Dumbbell Clean and Jerk

8 Front Rack Lunges

1 Dumbbell Clean and Jerk

8 Front Rack Lunges

**Lunges are alternating each time so you end up doing 4 per side per

round.

---------------------------

5 Rounds (For Time)

10 Dumbbell Hang Power Clean

10 Overhead Press

20 Unweighted Alternating Lunges

---------------------------

5 Rounds

Each Round is:

1 Min Max Reps KB/DB Swings

1 Min Max Reps Box Jump Overs

1 Min Max 1/4 Get Ups (30 Seconds Right + 30 Seconds Left)

Rest 1 Min Between Rounds

Score: Total Reps of All Movements Combined Across all 5 Rounds

---------------------------

5 Rounds

1 Min Jump Over, Low Box Jump, or Step Up

1 Min KB/DB Swing

1 Min Sit Up

Rest 1 Minute

Score: Total REPS from all 3 movements combined across all 5 rounds.

---------------------------

18 Min AMRAP

(As Many Rounds and Reps as Possible in 18 Min)

7 Burpee Pull Ups

15 Thrusters

---------------------------

7 Rounds (For Time)

7 Burpee Step Ups

7 Goblet Squats

7 Push Press

---------------------------

7 Rounds (For Time)

30 Double Unders

10 Bent Over Rows

3 Wall Walks

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

20 Single Unders, Taps, Skip Overs

10 Bent Over Rows

3 Inchworms

---------------------------

PARTNER

4 Rounds (EACH)

Person 1: Run 400 Meters

Person 2: Max Reps Dumbbell Step Up Over

then SWITCH

Person 1: Max Reps Dumbbell Step Up Over

Person 2: Run 400 Meters

NO REST BETWEEN ROUNDS!

Score: Total Reps of Step Up Overs from Both Teammates Combined!

---------------------------

********* Week 22 *********

---------------------------

5 Rounds

5 Devil Press

10 Dumbbell Snatch (Alternating)

15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds

5 Devil Press

10 Dumbbell Snatch (Alternating)

15 Dumbbell Hop Overs

Score: Combined total of completed rounds plus any additional reps

---------------------------

5 Min AMRAP

3 Burpees

6 Hang Dumbbell Snatch (3 Per Side)

10 Dumbbell Hop/Skip Overs

Rest 3 Min

5 Min AMRAP

3 Burpees

6 Hang Dumbbell Snatch (3 Per Side)

10 Dumbbell Hop/Skip Overs

Score: Combined total of completed rounds plus any additional reps

---------------------------

5 Rounds (For Time)

40 Air Squats

10 Burpee + Toes to Bar

---------------------------

12 Min AMRAP

15 Air Squats

12 Mountain Climbers

10 Sit Ups

---------------------------

Every 5 Min for 4 Rounds

Run 200 Meters

15 Hang Squat Cleans

15 Push Press

Run 200 Meters

Rest remainder of 5 Min Window

Score: Slowest Round ONLY

---------------------------

4 Rounds (For Time)

1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups

12 Goblet Squats

12 Overhead Press

1 Min Jog, Row, Bike, Taps, Single Unders, Low Step Ups

Rest 1 Min Between Rounds

---------------------------

12 Min AMRAP

10 Alternating Single Leg Deadlifts

20 Alternating Unweighted Step Ups

---------------------------

12 Min AMRAP

10 KB/DB Deadlifts

20 Alternating Unweighted Step Ups

---------------------------

For Time

30 DB Strict Press

15 DB Bear Complex Reps

30 Push Up + Tap + Tap

15 DB Bear Complex Reps

30 Push Ups

15 DB Bear Complex Reps

DB Bear Complex is actually just a Squat Clean + 2 Thrusters basically!

---------------------------

4 Rounds (For Time)

20 Push Up + Tap + Tap

25 KB/DB Swings

---------------------------

PARTNER

In Teams of 2 Complete:

6 Rounds

200 Meter Run (Together)

Then

Partner 1 does 10 Pull Ups

while

Partner 2 does 10 Box Jump overs

then

Partner 1 does 10 Box Jump Overs

while

Partner 2 does 10 Pull Ups

You can not move forward until your partner has completed their part! All

runs are done together!

---------------------------

********* Week 23 *********

---------------------------

For Time:

10 Dumbbell Lungesters

6 Toes to Bar

9 Dumbbell Lungesters

6 Toes to Bar

8 Dumbbell Lungesters

6 Toes to Bar

7 Dumbbell Lungesters

6 Toes to Bar

6 Dumbbell Lungesters

6 Toes to Bar

5 Dumbbell Lungesters

6 Toes to Bar

4 Dumbbell Lungesters

6 Toes to Bar

3 Dumbbell Lungesters

6 Toes to Bar

2 Dumbbell Lungesters

6 Toes to Bar

1 Dumbbell Lungester

---------------------------

For Time:

10 Unweighted Lungesters

5 Sit Ups

9 Unweighted Lungesters

5 Sit Ups

8 Unweighted Lungesters

5 Sit Ups

7 Unweighted Lungesters

5 Sit Ups

6 Unweighted Lungesters

5 Sit Ups

5 Unweighted Lungesters

5 Sit Ups

4 Unweighted Lungesters

5 Sit Ups

3 Unweighted Lungesters

5 Sit Ups

2 Unweighted Lungesters

5 Sit Ups

1 Unweighted Lungesters

---------------------------

10 Rounds (For Time)

8 Push Up + Renegade Rows

20 Double Unders/Dumbbell Hop Overs

---------------------------

15 Min AMRAP

(As Many Rounds and Reps as Possible in 15 Min)

8 Push Up + Shoulder Taps

20 Skip Overs / Single Unders

---------------------------

3 Rounds (For Time)

Run 600 Meters

50 Single Arm Dumbbell Squats

---------------------------

7 Rounds

1 Min Jog, Row, Taps, Low Step Ups

1 Min Goblet Squats

Score: Total Goblet Squat Reps

---------------------------

5 Rounds (For Time)

3 Wall Walks

15 Pull Ups

15 Double Dumbbell Snatch

Rest 1 Min Between Rounds

Score: Slowest Round Only

---------------------------

5 Rounds (For Time)

5 Inchworms

10 Ring Row or Bent Over Row

15 KB/DB Swings

---------------------------

Every 4 Min for 6 Rounds

(24 Min Total)

100 Meter Farmer Carry

10 DB Step Up Over

200 Meter Run

Rest remainder of 4 min each time

Score: Slowest Round ONLY

---------------------------

12 Min AMRAP

30 Taps, Single Unders, Low Step Ups, Skip Overs

20 Mountain Climbers

10 Step Ups or Lunges (unweighted)

---------------------------

PARTNER

In Teams of 2 Complete:

14 Rounds

8 Burpee Box Jumps (You go - I go Reps)

8 Synchro Hang Squat Cleans

So for the burpees partner 1 would do a rep - then partner 2 would do a

rep until they have BOTH done 8 reps.

For the hang squat cleans - you BOTH do 8 - working at the same time.

---------------------------

********* Week 24 *********

---------------------------

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs

Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs

Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over DBs

Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs

Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....

ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute

until you reach 20 min or you can't make it in time for the next minute!

---------------------------

AMRAP 10 Min

5 Kettlebell/Dumbbell Deadlifts

1 Burpee

5 Kettlebell/Dumbbell Deadlifts

2 Burpees

5 Kettlebell/Dumbbell Deadlifts

3 Burpees...

Keep doing 5 Deadlifts and adding 1 Burpee each round. Get as far as you

can in 10 min!

---------------------------

DUMBBELL JACKIE (For Time)

Run 800 Meters

50 DB Thrusters

30 Pull Ups

---------------------------

10 Min AMRAP

1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups

12 Goblet Squat to Press

6 Ring/TRX or Upright Row

---------------------------

5 Rounds (For Time)

10 Box Jumps

20 DB Front Rack Lunge

20 DB Hang Power Snatch

---------------------------

15 Min AMRAP

As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups

10 Lunges

10 KB/DB Swings

---------------------------

5 Rounds (For Time)

40 Double Unders / DB Hop Overs

15 Toes to Bar / V-Ups

15 Dumbbell Shoulder to Overhead

---------------------------

5 Rounds (For Time)

30 Single Unders, Taps, Skip Overs

12 Sit Ups

12 Shoulder Press

---------------------------

3 Rounds (For Time)

Run 400 Meters

20 Dumbbell Squats

15 Dumbbell Power Cleans

Run 400 Meters

Rest 2 Min Between Rounds

---------------------------

3 Rounds (For Time)

1 Min Taps, Low Step Ups, Jog, Row, Bike

20 Goblet Squats

15 KB/DB Deadlifts

1 Min Taps, Low Step Ups, Jog, Row, Bike

Rest 1 Min Between Rounds

---------------------------

PARTNER

In Teams of 2 Complete:

2 Rounds

40 Devil Press

80 Dumbbell Step Up Overs

One person works at a time. Break it up however you like!

---------------------------

********* Week 25 *********

---------------------------

Every 5 Min for 4 Rounds:

Run 400 Meters

30 KB Swings

30 Air Squats

Score: Slowest Round ONLY

---------------------------

15 Min AMRAP

1 Min Jog, Row, Bike, Taps, Low Step Ups

12 KB Swings

12 Squats

---------------------------

For Time:

10 Supine Rows

10 Push Up Tap+Tap

10 Toes to Bar / V-Ups

10 Push Up Tap+Tap

9 Supine Rows

9 Push Up Tap+Tap

9 Toes to Bar / V-up

9 Push Up Tap+Tap

....

Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally

1 Supine Row

1 Push Up Tap+Tap

1 Toes to Bar / V-Up

1 Push Up Tap+Tap

---------------------------

6 Rounds

10 Bent Over Rows, Supine Rows, or Ring/TRX Rows

10 Push Up + Tap + Tap

10 Sit Ups

---------------------------

4 Rounds

30 Double Unders / DB Hop Overs

10 Hang Squat Cleans

30 Double Unders / DB Hop Overs

10 Hang Power Cleans

Rest 1 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

20 Single Unders, Skip Overs, Taps, Low Step Ups

10 Goblet Squats

20 Single Unders, Skip Overs, Taps, Low Step Ups

10 Hang Power Cleans

---------------------------

12 Min AMRAP

8 Single Arm Push Press Right

8 Single Arm Alternating Step Ups (Right Hand)

8 Single Arm Push Press Left

8 Single Arm Alternating Step Ups (Left Hand)

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

8 Shoulder Press

8 Alternating Step Ups or Lunges

**Step Ups or Lunges may be weighted or unweighted. Your choice.

---------------------------

Every Other Min for 7 Rounds (14 Min):

10 Dumbbell Deadlifts

20 Wall Balls (Goal is for these to be UNBROKEN)

So...

When the clock starts you do 10 Dumbbell Deadlifts and go right into your

set of 20 wall balls. The goal for these is to keep them UNBROKEN and to

complete ALL work (deadlifts and wall balls) around 1 Min. Min 2 = REST.

---------------------------

7 Rounds

10 KB/DB Deadlifts

15 Air Squats

---------------------------

PARTNER

In Teams of 2 Complete:

AMRAP 20 Min

Partner 1: Run 200 Meters

while

Partner 2: Max Reps Burpees

Then

Partner 1: Max Reps Burpees

while

Partner 2: Run 200 Meters

Score: Combined Burpee Reps ONLY

---------------------------

********* Week 26 *********

---------------------------

EMOM 16 Minutes

(Every Minute on the Minute for 16 Minutes)

Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press

Minute 2: Max Reps Box Jump Overs

Score: Number of Box Jump Overs ONLY

---------------------------

EMOM 16 Min

Min 1: 8 Goblet or Dumbbell Lunges + 4 KB/DB Press

Min 2: Max Jump / Skip Overs (Facing)

Score: Jump / Hop / Skip Over reps ONLY!

---------------------------

4 Rounds

10 Clean and Jerk

15 Toes to Bar

10 Clean and Jerk

15 Dumbbell Facing Burpees

---------------------------

4 Rounds

10 KB/DB Swings

10 Sit Ups

10 KB/DB Swings

10 Burpees

---------------------------

For Time:

48 Wall Balls

36 Push Ups

Right Into...

2 Rounds

24 Wall Balls

18 Push Ups

Right Into...

3 Rounds

16 Wall Balls

12 Push Ups

---------------------------

6 Rounds

24 Unweighted Squats

12 Push Ups

---------------------------

15 Min AMRAP

12 Dumbbell Step Up Overs

Run 200 Meters

---------------------------

14 Min AMRAP

(As Many Reps as Possible in 14 Min)

1 Min Jog, Row, Bike, Single Unders, Taps, Skip Overs

1 Min Step Ups

Score: Total Reps of Step Ups ONLY

---------------------------

For Total Time (Including Rest)

38 Devil Press

Rest 1 Min

21 Thrusters

21 Pull Ups

15 Thrusters

15 Pull Ups

9 Thrusters

9 Pull Ups

Rest 1 Min

38 Devil Press

---------------------------

15 Min AMRAP

10 Burpees

10 Goblet Squats

10 Press

---------------------------

PARTNER

In Teams of 2 Complete:

10 Rounds (Each) in an EMOM fashion:

Min 1: Partner 1: 20 Double Unders + Max Reps KB Swings

Min 2: Partner 2: 20 Double Unders + Max Reps KB Swings

Rest while your partner goes

Score: TOTAL REPS SWINGS combined.

---------------------------

********* Week 27 *********

---------------------------

4 Rounds

Each Round is a 3 Min AMRAP

6 Pull Ups

6 Dumbbell Hang Squat Cleans

Rest 1 Min Between Each 3 Min AMRAP

---------------------------

For Time:

4 Times You Will Complete:

4 Rounds

8 Ring/TRX Rows (or single arm bent over rows - 8 each side)

8 Goblet Squats

Rest 1 Min after each 4 round set.

---------------------------

4 Rounds

Run 400 Meters

8 Push Up + Renegade Rows

16 Burpees

Rest 1 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

AMRAP 15 MIN

1 Min Jog, Row, Taps, Single Unders

8 Push Up + Tap + Tap

16 No Push Up Burpees

---------------------------

As Far as You Can Get in 10 Min:

5 Double Unders / DB Hop Overs

6 Dumbbell Deadlifts

10 Double Unders / DB Hop Overs

6 Dumbbell Deadlifts

15 Double Unders / DB Hop Overs

6 Dumbbell Deadlifts

20 Double Unders / DB Hop Overs

6 Dumbbell Deadlifts....

Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL

you get to 50! If you get to 50 - on your next round start to go back

down by 5.

Score: Total Number of DEADLIFTS completed. (This will basically tell us

how far you got).

---------------------------

AMRAP 10 MIN

20 Single Unders / Taps

10 KB/DB Deadlifts

---------------------------

For Time:

40 Seconds Power Cleans

20 Seconds Rest

40 Seconds Shoulder to Overhead

20 Seconds Rest

40 Seconds Dumbbell Squats

20 Seconds Rest

Score: Total Reps from ALL 4 Rounds / ALL 3 Movements Combined

---------------------------

4 Rounds

12 Hang Power Cleans

12 Overhead Press

12 Air Squats

---------------------------

5 Rounds

10 Box Jumps

20 DB Front Rack Lunge

20 DB Hang Power Snatch

---------------------------

15 Min AMRAP

10 Step Ups

10 Lunges

10 KB/DB Swings

---------------------------

PARTNER

In Teams of 2 Complete:

Run 800 Meters (Together)

100 Thrusters

60 Pull Ups

During the thrusters and pull ups - only one person can work at a time.

The run is meant to be done together.

---------------------------

********* Week 28 *********

---------------------------

5 Rounds

20 Weighted Step Ups (Alternating)

10 Supine Ring or Bar in Rack Rows

3 Wall Walks

---------------------------

12 Min AMRAP

10 Step Up (Unweighted - Alternating)

6 Ring Rows / Bent Over Rows

2 Inchworms

---------------------------

12 Min AMRAP

30 Double Unders / DB Hop Overs

12 Dumbbell Squats

---------------------------

AMRAP 10 MIN

20 Single Unders / Taps

8 Goblet Squats

---------------------------

Part 1

5 Min AMRAP

3 Burpee Pull Ups

8 Dumbbell Deadlifts

Rest 3 Min Before Part 2

Score: Total Number of Completed Rounds + any Additional Reps

Part 2

5 Min AMRAP

3 Burpee Pull Ups

6 Dumbbell Power Cleans

Score: Total Number of Completed Rounds + any Additional Reps

---------------------------

PART 1:

5 Rounds

6 Burpees

12 Deadlifts

Rest 2 Min before Part 2

PART 2:

5 Rounds

6 Burpees

12 Bent Over Row

---------------------------

4 Rounds

Run 400 Meters

20 Alternating Shoulder Press

20 Push Press

---------------------------

AMRAP 12 MIN

1 Min Jog/Run, Row, Bike, Single Unders, Taps

10 Overhead Presses

---------------------------

This workout has 3 parts:

1 Round

20 Devil Press

40 Box Jumps

60 Air Squats

Rest 1 Min

2 Rounds

10 Devil Press

20 Box Jumps

30 Air Squats

Rest 1 Min

4 Rounds

5 Devil Press

10 Box Jumps

15 Air Squats

---------------------------

AMRAP 15 MIN

10 KB/DB Swing

15 KB/DB Hop Overs

20 Air Squats

---------------------------

In Teams of 2 Complete:

20 Min AMRAP

Run 200 Meters (Together)

24 Hang Power Cleans (One Person at a Time)

6 Reps 1/4 Get Ups Right (Each)

6 Reps 1/4 Get Ups Left (Each)

---------------------------

********* Week 29 *********

---------------------------

4 Rounds

20 Dumbbell Thrusters

15 Burpee Box Jump

30 Double Unders

Rest 1 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

4 ROUNDS

20 Squats

10 Burpees

30 Single Unders / Skip Overs / Taps

Rest 1 Min Between Rounds

---------------------------

Every 2 Min for 16 Minutes

Run 200 Meters

Max Reps Alternating Single Arm Dumbbell Snatch

NO REST BETWEEN ROUNDS

Score: Total Dumbbell Snatch Reps ONLY

---------------------------

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders

8 Dumbbell Hang Power Snatch, R

8 Dumbbell Hang Power Snatch, L

---------------------------

8 Rounds

8 Single Arm Overhead Alternating Lunge Right

8 Single Arm Overhead Alternating Lunge Left

8 Pull Ups

---------------------------

AMRAP 12 Min

16 Unweighted Alternating Lunges

8 Ring/TRX Rows

---------------------------

4 Rounds

10 Dumbbell Squat

15 Push Up

30 Wall Ball

Rest 2 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

5 Rounds

5 Goblet Squats

10 Push Ups

15 Air Squats

Rest 30 seconds between rounds

---------------------------

3 Rounds

Run 400 Meters

15 DB Power Cleans

15 Toes to Bar

---------------------------

4 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders

10 KB/DB Deadlifts

10 Dumbbell Hang Power Cleans

10 Sit Ups

---------------------------

In Teams of 2 Complete:

5 Rounds

48 Dumbbell Hop Overs / Double Unders (both at the same time)

then

6 Devil Lunges (Partner 1)

while

8 Devil Press (Partner 2)

then

6 Devil Lunges (Partner 2)

while

8 Devil Press (Partner 1)

---------------------------

********* Week 30 *********

---------------------------

"Death By" Dumbbell Clean and Jerk

You start at the beginning with 1 Clean and Jerk in the first min. Then

add one clean and jerk each minute until you can no longer keep up with

the clock.

Min 1: 1 Dumbbell Clean and Jerk

Min 2: 2 Dumbbell Clean and Jerks

Min 3: 3 Dumbbell Clean and Jerks

Min 4: 4 Dumbbell Clean and Jerks

and so on

---------------------------

EMOM 10 Min:

5 DB/KB Deadlifts

5 DB/KB Hang Power Cleans

5 DB/KB Press

Score: Total Reps - So... If you keep 5-5-5 each minute your score is

150.

---------------------------

3 x

5 Min AMRAP

6 Burpees

16 Air Squats

6 Burpees

16 Alternating Unweighted Lunges

Rest 1 Min After Each 5 Min AMRAP

---------------------------

3 Rounds

Each Round is a 4 Min AMRAP

3 Burpees

8 Air Squats

3 Burpees

8 Unweighted Alternating Lunges

Rest 1 minutes between AMRAPs

---------------------------

For Time:

8 Rounds

8 Pull Ups

8 Box Jump Overs

8 Toes to Bar

8 Box Jump Overs

---------------------------

8 Rounds

8 Ring/TRX Rows

12 DB/KB Jump Overs (Facing)

8 Sit Ups

---------------------------

15 Min AMRAP

10 DB Push Press

15 DB Squats

30 Double Unders / DB Hop Overs

---------------------------

AMRAP 12 Min

10 Overhead Press

15 Goblet Squats

20 Single Unders / Taps

---------------------------

Every 4 Min for 6 Rounds

12 Push Up + Dumbbell Drag

18 Alternating Dumbbell Snatch

Run 200 Meters

Score: Slowest Round Only

---------------------------

5 Rounds

10 Push Up + Taps

6 Hang Dumbbell Power Snatch, R

6 Hang Dumbbell Power Snatch, L

1 Min Jog/Run, Row, Bike, Taps, Single Unders

---------------------------

PARTNER

In Teams of 2 Complete:

50 Wall Balls EACH (working at the same time)

100 Power Cleans COMBINED (one person works at a time)

50 Wall Balls EACH (working at the same time)

---------------------------

********* Week 31 *********

---------------------------

With a running clock complete:

50 MANMAKERS FOR TIME

THEN

RUN 800 METERS

---------------------------

15 MIN AMRAP

1 Min Jog, Row, Bike, Taps, Low Step Ups

10 Push Up + Tap + Tap

10 Air Squats

---------------------------

4 x 3 Min AMRAPs

Each AMRAP is:

3 Burpees

6 Pull Ups

9 Air Squats

Rest 1 Min Between AMRAPS

---------------------------

3 Rounds

Each Round is a 5 Min AMRAP

3 Burpees

6 Ring/TRX Rows

9 Air Squats

Rest 1 Min between AMRAPs

---------------------------

For Time:

10 Rounds

7 DB Hang Power Clean

7 DB Shoulder to Overhead

7 Box Jump Overs

---------------------------

8 Rounds

7 DB/KB Hang Power Clean

7 Overhead Press

7 DB/KB Jump Overs (Facing)

---------------------------

Every 3 Min for 5 Rounds (15 Min)

8 Toes to Bar / Weighted Sit Up

8 Dumbbell Squats

8 Toes to Bar / Weighted Sit Up

8 Dumbbell Squats

(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)

---------------------------

AMRAP 12 Min

10 Sit Ups

10 Goblet Squats

---------------------------

5 Rounds

40 Double Unders

20 Push Ups

15 Bent Over Rows

---------------------------

6 Rounds

20 Single Unders / Taps

10 Push Ups

10 Bent Over Rows

---------------------------

PARTNER

In Teams of 2 Complete:

31 Min AMRAP

Run 200 Meters (Together)

18 Clean and Jerks (combined - one person works at a time)

---------------------------

********* Week 32 *********

---------------------------

For Time:

30 Dumbbell Hang Squat Cleans

30 Burpees

30 Dumbbell Thrusters

30 Burpees

30 Dumbbell Squats

30 Burpees

---------------------------

6 Rounds

15 KB Swings

8 Burpees

15 Goblet Squats

8 Burpees

---------------------------

5 Rounds

30 Dumbbell Snatch

400 Meter Run

Rest 1 Min Between Rounds

Score: SLOWEST Round ONLY

---------------------------

8 Rounds

10 Dumbbell Hang Power Snatch (R)

10 Dumbbell Hang Power Snatch (L)

1 Min Jog/Run, Bike, Row, Taps, Single Unders

---------------------------

100 Alternating Weighted Step Ups

50 Push Up + Renegade Rows

Every Min on the Min:

10 Dumbbell Hop Overs

---------------------------

AMRAP 15 Min

20 Alternating Unweighted Step Ups

10 Push Up + Taps

10 DB/KB Hop Overs

---------------------------

Alternating Tabata Dumbbell Deadlift / Dumbbell Strict Press

For 10 Min You Will Go 20 Seconds on / 10 Seconds Off Alternating

Movements:

So it will look like:

20 Seconds Max Reps Dumbbell Deadlifts

Rest 10 Seconds

20 Seconds Max Reps Dumbbell Strict Press

Rest 10 Seconds

---------------------------

EMOM 5 Min:

12 DB/KB Deadlifts

Rest 1 minute

EMOM 5 Min:

12 Overhead Presses

---------------------------

E2MOM

Every 2 Min for 7 Rounds

6 Devil Press

8 Toes to Bar

Max Reps Air Squats

Score: Total Air Squat Reps ONLY

---------------------------

AMRAP 12 Min

6 Burpees

12 Sit Ups

18 Air Squats

---------------------------

PARTNER

In Teams of 2 Complete:

20 Min AMRAP

100 Meter Overhead Carry Right Arm (Each/Together)

100 Meter Overhead Carry Left Arm (Each/Together)

then

Partner 1: 25 KB/DB Swings

Partner 2: 200 Meter Run / 50 Double Unders

then

Partner 1: 200 Meter Run/50 Double Unders

Partner 2: 25 KB/DB Swings

ALL of that is 1 Round. Complete as Many Rounds as Possible in 20 Min.

---------------------------

********* Week 33 *********

---------------------------

Every 5 Min for 4 Rounds:

Run 400 Meters

12 Pull Ups

24 Wall Balls

Score: Fastest Round ONLY - BUT you still have to be able to finish all

rounds under 5 min.

---------------------------

4 Rounds of

4 Min AMRAP

30 Sec Jog/Run/Walk, Bike, Row, Taps,

Single Unders

6 Ring/TRX Rows or Upright Rows

8 Air Squats

---------------------------

3 Sets of

3 Rounds of:

12 Deadlifts

9 Hang Power Cleans

6 Dumbbell Facing Burpees

Rest 2 Min between Sets

---------------------------

3 Rounds of

4 Min AMRAP

9 DB/KB Deadlifts

6 DB/KB Hang Power Cleans

3 Burpees

Rest 1 Min Between AMRAPs

---------------------------

Part 1:

Every 3 Min for 4 Rounds

3 Wall Walks

6 Seated Box Jumps

These should be for QUALITY!

No Score for this Part

Rest 3 Min Before Part 2

Part 2:

AMRAP 9 Min

9 Push Up Tap + Tap

9 Box Jumps

---------------------------

AMRAP 7 Min

5 Inchworms

10 Pause Squats + Stand FAST

- Rest 2 minutes between AMRAPs -

AMRAP 7 Min

5 Push Up Taps

10 DB/KB Jump Overs

---------------------------

AMRAP 20 Min

Run 200 Meters

8 Double Dumbbell Snatch

8 Dumbbell Thrusters

---------------------------

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders

8 Hang Power Snatch, R

8 Hang Power Snatch, L

8 Goblet Squat

---------------------------

4 Rounds

30 Double Unders/ DB Hop Overs

12 Alternating Overhead Lunges Right Arm

8 1/4 Get Ups Right Arm

30 Double Unders

12 Alternating Overhead Lunges Left Arm

8 1/4 Get Ups Left Arm

---------------------------

4 Rounds

10 Sit Ups

20 Alternating, Unweighted Lunges

30 Single Unders or Taps

---------------------------

In Teams of 2 Complete:

200 KB/DB Swings

200 KB/DB Goblet Squats

One person works at a time. Anytime you want to switch - you must BOTH do

5 burpees.

---------------------------

3 Rounds

30 Push Ups

30 Dumbbell Step Ups

30 Box Jumps

---------------------------

14 Min AMRAP

12 Push Ups

12 Alternating Step Ups

12 Jump Overs, Plate Hops, or KB Swings

---------------------------

8 Rounds

6 Dumbbell Clean and Jerks

8 Pull Ups

Rest 3 Min

8 Rounds

6 Toes to Bar / V-Ups (8)

8 Dumbbell Squats

---------------------------

AMRAP 7 Min

4 Hang Power Cleans

4 Overhead Presses

6 TRX/Ring Rows

- Rest 2 minutes between AMRAPs -

AMRAP 7 Min

6 Sit Ups

8 Goblet Squats

---------------------------

18 Min AMRAP

Run 400 Meters

20 KB/DB Swings

40 Mountain Climbers / Double Unders

---------------------------

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders

15 DB/KB Swings

30 Mountain Climbers

---------------------------

4 Rounds

4 Dumbbell Bear Complex

8 Devil Press

40 Goblet Step Ups

8 Devil Press

4 Dumbbell Bear Complex

Rest 2 Min Between Rounds

**Dumbbell Bear Complex =

Power Clean + 2 Thrusters

---------------------------

AMRAP 16 Min

8 Squat + Press

16 Unweighted, Alternating Step Ups

8 Burpees

---------------------------

10 Min AMRAP

10 Dumbbell Bent Over Rows

20 Double Unders / Dumbbell Hop Overs

---------------------------

AMRAP 10 Min

10 Single-Arm Bent Over Rows, R

10 Single-Arm Bent Over Rows, L

20 Single Unders or Taps

---------------------------

PARTNER

16 Min AMRAP:

Partner 1:

Run 200 Meters

while

Partner 2:

10 Dumbbell Push Press

Max Reps Air Squats

SWITCH

Patner 1:

10 Dumbbell Push Press

Max Reps Air Squats

while

Partner 2:

Run 200 Meters

ALL of that is 1 round.

NO REST BETWEEN ROUNDS

Score: Total AIR SQUAT REPS ONLY!!

---------------------------

********* Week 34 *********

---------------------------

5 Rounds

30 DB Deadlifts

12 Burpee Pull Ups

---------------------------

12 Min AMRAP

15 KB/DB Deadlifts

5 Burpees

10 Ring/TRX or Upright Rows

---------------------------

For Time:

30 Push Up + Drag

Run 600 Meters

30 Push Up + Drag

Rest 2 Min

30 Alternating Dumbbell Strict Press

Run 600 Meters

30 Alternating Dumbbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)

Run 600 Meters

30 x 1/4 Get Ups (15 Right/15 Left)

---------------------------

For Time:

3 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

15 Push Up + Taps

Rest 1 Minute after 3 Rounds, then:

3 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

15 Overhead Presses

Rest 1 minute after 3 Rounds, then:

3 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

15 Sit Ups

---------------------------

Part 1

7 Min AMRAP

5 Squat Cleans

10 Box Jumps

15 Wall Balls

After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!

Score: Total Number of Completed Rounds + any Additional Reps

Part 2 is:

YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE

So if you got 4 rounds + 3 Squat Cleans in Part 1 -

For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.

Use the same weight, subs, and modifications as you did in Part 1.

---------------------------

AMRAP 14 Min

5 Hang Power Cleans

10 DB/KB Jump Overs

15 Air Squats

---------------------------

12 Min AMRAP

Row 250 Meters

Bike 15 Cal (Men) / 11 Cal (Women)

24 Eye Level KB/DB Swings

12 Pull Ups

---------------------------

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

16 Eye Level KB Swings

8 TRX/Ring Rows

---------------------------

For Time

40 Devil Press

40 Lungesters

---------------------------

5 Rounds

5 Burpees

10 Alternating Hang Dumbbell Snatch

10 Alternating Lunges

---------------------------

PARTNER:

In Teams of 2 Complete:

4 Rounds

40 Dumbbell Step Up Overs (combined)

40 Burpees (combined)

40 Dumbbell Hop Overs (each)

One person works at a time.

Except BOTH people need to do 40 dumbbell hop overs at the end of the

round and can do those at the same time.

Break the Step Up Overs and Burpees however you want.

---------------------------

********* Week 35 *********

---------------------------

Every 2 Min for as long as you can last OR 30 Min...

Run 200 Meters

10 Dumbbell Hang Squat Clean Thrusters

---------------------------

10 Rounds

1 Min: Row, Bike, Jog, Taps, Single Unders, Low Step Ups, Single Unders

10 Goblet Squats

10 Press

---------------------------

12 Min AMRAP

6 Toes to Bar / Weighted Sit Up

12 Dumbbell Deadlift

24 Double Unders/ DB Hop Overs

Deadlift Option: Swap to 12 Alternating Single Leg Deadlifts

---------------------------

AMRAP 12 Min

5 Sit Ups

10 DB/KB Deadlifts

20 Single Unders or Taps

---------------------------

4 Rounds

30 KB/DB Swing

30 Push Up

30 Unweighted Alternating Lunges

---------------------------

8 Rounds

12 Eye-Level KB/DB Swings

8 Push Ups

12 Alternating, Unweighted Lunges

---------------------------

5 Rounds

15 Dumbbell Squat

Run 400 Meters

Rest 1 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

5 Rounds

20 Air Squats

1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups

Rest 30 seconds between Rounds

---------------------------

EMOM 12 Min

6 Pull Ups

6 Dumbbell Clean and Jerks

---------------------------

AMRAP 10 Min

8 TRX/Ring Rows

4 DB/KB Hang Power Cleans

4 DB/KB Overhead Presses

---------------------------

PARTNER

In Teams of 2 Complete

200 Air Squats

200 Alternating Single Arm Dumbbell Snatch

200 Air Squats

One Person Works at a Time

Every Time You Want to SWITCH - You Must BOTH Perform 10 Dumbbell Hop

Overs

---------------------------

********* Week 36 *********

---------------------------

For Time:

30 ROUNDS

3 BURPEES

1 LUNGESTER

---------------------------

18 Min AMRAP:

(As Many Rounds and Reps as Possible in 18 Min)

4 Burpees

2 Unweighted Lungesters

---------------------------

3 Rounds

In a 3 Min Window:

Run 400 Meters

then with the remaining time

Max Reps Dumbbell Power Cleans

Immediately into (when the clock hits 3 Min):

In a 3 Min Window:

Run 400 Meters

with the remaining time

Max Reps Toes to Bar (or sub)

No rest between rounds

---------------------------

3 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups

15 Eye-Level KB/DB Swings

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups

15 Sit Ups

Rest 1 minute between Rounds

Score: Slowest Round ONLY

---------------------------

AMRAP 15 Min

10 Overhead Press

10 Goblet Squat

10 DB/KB Hop Overs

---------------------------

EMOM 14 Min:

Min 1: 20 Double Unders + 12 Alternating Dumbbell Snatch

Min 2: 20 Double Unders + 8 Goblet Step Ups

Score: Number of Minutes you are able to complete with the prescribed

reps

---------------------------

AMRAP 12 Min

20 Single Unders or Taps

5 Hang Dumbbell Snatch, Right

5 Hang Dumbbell Snatch, Left

10 Alternating Weighted LOW Step Ups

---------------------------

3 Rounds

400m Run

20 Thrusters

3 Wall Walks

---------------------------

5 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups

10 Squat + Press

5 Inchworms

---------------------------

In Teams of 2 Complete:

150 KB/DB Swings (One Person Works at a Time)

100 Push Ups (One Person Works at a Time)

30 Strict Pull Ups - OR - 50 Supine Rows (EACH)

100 Push Ups (One Person Works at a Time)

150 KB/DB Swings (One Person Works at a Time)

Score: Total Time

---------------------------

********* Week 37 *********

---------------------------

Every 5 Min for 5 Total Rounds

40 Double Unders

20 Alternating Single Arm Dumbbell Snatch

20 Wall Balls

Score: SLOWEST ROUND ONLY!

---------------------------

4 Rounds

Each Round is a 3 Min AMRAP:

20 Single Unders, Skip Overs, Hop Overs, Taps

5 Hang DB Snatch Right

5 Hang DB Snatch Left

7 Goblet Squats

Rest 1 Min Between Each 3 Min AMRAP.

---------------------------

8 Rounds

6 Devil Lunge

8 Toes to Bar / Single Dumbbell Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

---------------------------

8 Rounds

8 Alternating Goblet Lunges

8 Sit Ups

Rest 1 Minute after 8 Rounds, then:

35 Burpees

---------------------------

3 Rounds

15 Dumbbell Hang Power Clean

Run 200 Meters

15 Dumbbell Push Press

Run 200 Meters

Rest 1 Min Between Rounds

---------------------------

6 Rounds

10 Hang Power Cleans

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups

10 Overhead Presses

Rest 30 seconds between rounds

---------------------------

16 Min AMRAP

8 Pull Ups

10 Box Jumps

12 Dumbbell Squats

---------------------------

AMRAP 12 Min

8 TRX/Ring Rows

10 Alternating Unweighted Step Ups

12 Goblet Squats

---------------------------

EMOM 10 Min

12 KB/DB Swings

Max Reps Push Up + Dumbbell Drag

Rest 2 Min Before Part 2 Finisher

Part 2 Finisher

30 Love Taps

30 Russian Twists

Love taps are where you sit on the ground with straight legs. You will

lift both legs (fighting to keep them straight) up and over something

(like a KB). Control the legs and just tap the heels on one side - then

the other.

---------------------------

AMRAP 10 Min

14 Eye-Level KB/DB Swings

7 Push Up + Taps

---------------------------

PARTNER

In Teams of 2 Complete:

3 Rounds

Partner 1: Run 400 Meters

while

Partner 2: Max Air Squats

When Partner 1 Returns

Partner 1: Max Air Squats

while

Partner 2: Run 400 Meters

After BOTH have completed 1 Run and 1 Set of Max Squats - REST 2 Min

---------------------------

********* Week 38 *********

---------------------------

5 Rounds

40 Bodyweight Lunges

Run 200 Meters

20 Push Ups

Run 200 Meters

---------------------------

15 Min AMRAP

20 Alternating Lunges

20 Skip Overs / Single Unders

10 Push Ups

20 Skip Overs / Single Unders

---------------------------

Part 1:

4 Min AMRAP

8 Dumbbell Deadlifts

6 Dumbbell Hang Power Cleans

Rest 2 Min Before Part 2

Part 2:

4 Min AMRAP

8 Dumbbell Hang Power Cleans

6 Dumbbell Front Squats

Rest 2 Min Before Part 3

Part 3:

4 Min AMRAP

8 Dumbbell Front Squats

6 Dumbbell Deadlifts

---------------------------

2 Rounds

Each Round is AMRAP 6 Min

8 DB/KB Deadlift

8 Eye-Level DB/KB Swing

8 Goblet Squat

Rest 2 minutes between Rounds

---------------------------

5 Rounds

12 Dumbbell Push Press / Jerk

12 Toes to Bar / Weighted Sit Up

36 Double Unders / Dumbbell Hop Overs

---------------------------

AMRAP 12 Min

10 Overhead Press

10 Sit Up

20 Single Unders or Taps

---------------------------

2 Rounds

On a 4 Min Clock:

(0:00-4:00 & 10:00-14:00)

Run 400 Meters

then with remainder of time

Max Reps Burpee Box Jumps

When the clock hits 4 min:

Rest 1 Min

Then

On a 4 Min Clock:

(5:00-9:00 & 15:00-19:00)

Run 400 Meters

then with remainder of time

Max Reps Wall Balls

Rest 1 min before starting round 2.

---------------------------

3 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups

10 Burpees

After 3 Rounds, Rest for 1 minute, then:

3 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups

15 Squat + Press

---------------------------

For Time:

40 Alternating Dumbbell Snatch

40 Alternating Single Arm Ovehead Lunge (20 Right Arm then 20 Left Arm)

40 Alternating Single Arm Dumbbell Snatch

40 Alternating Dumbbell Front Rack Lunges (both dumbbells)

40 Alternating Single Arm Dumbbell Snatch

40 Alternating Dumbbell Farmer Lunges (both dumbbells)

---------------------------

AMRAP 12 Min

8 Single-Arm Hang Snatch, Right

8 Single-Arm Hang Snatch, Left

16 Alternating, Unweighted Lunge

---------------------------

PARTNER

In Teams of 2 Complete:

20 Min AMRAP

In You Go - I Go Format

Partner 1 Completes:

6 Pull Ups

9 Push Press

12 Air Squats

Then

Partner 2 Completes:

6 Pull Ups

9 Push Press

12 Air Squats

One person does a FULL round while the other rests. Keep alternating back

and forth

---------------------------

********* Week 39 *********

---------------------------

4 Rounds

20 Weighted Step Ups

20 Devil Press

Rest 2 Min Between Rounds

---------------------------

15 Minute AMRAP

10 Alternating Step Ups

5 Burpees

10 KB Swings

---------------------------

3 Rounds

16 Dumbbell Squats

16 Dumbbell Hop Overs

REST 2 Min

4 Rounds

12 Dumbbell Squats

12 Dumbbell Hop Overs

REST 2 Min

5 Rounds

8 Dumbbell Squats

8 Dumbbell Hop Overs

---------------------------

2 Rounds

Each Round is AMRAP 5 Min

12 Goblet Squats

12 DB/KB Hop Overs

Rest 1 minute between AMRAPs

---------------------------

For Time:

30 DB Facing Burpees

30 Bent Over Rows

20 DB Facing Burpees

20 Bent Over Rows

10 DB Facing Burpees

10 Bent Over Rows

---------------------------

5 Rounds

10 Burpees

10 Single-Arm Bent Over Rows, Right

10 Single-Arm Bent Over Rows, Left

---------------------------

For Time:

3 Rounds

Run 400 Meters

21 DB Thrusters

Rest 3 Min

3 Rounds

Run 300 Meters

15 DB Thrusters

Rest 3 Min

3 Rounds

Run 200 Meters

9 DB Thrusters

---------------------------

Part 1:

3 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders

20 Squats

After 3 Rounds: Rest 1 Min

Part 2:

3 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders

15 Squats

After 3 Rounds: Rest 1 Min

Part 3:

3 Rounds

1 Min Jog, Bike, Row, Taps, Single Unders

10 Squats

---------------------------

4 Rounds

12 Deadlifts

12 Box Jumps

12 Pull Ups

12 Box Jumps

---------------------------

AMRAP 14 Min

7 DB/KB Deadlifts

14 Alternating, Unweighed Step Ups

7 TRX/Ring Rows

---------------------------

PARTNER

In Teams of 2 Complete:

4 Rounds

60 KB/DB Swings

60 Alternating Goblet Lunges

30 Single Dumbbell Hang Clean and Jerks Right

30 Single Dumbbell Hang Clean and Jerks Left

Reps are COMBINED between both partners and can be broken up however.

Only one person works at a time.

---------------------------

********* Week 40 *********

---------------------------

30 Dumbbell Squats

30 Toes to Bar

30 Box Jumps

20 Dumbbell Squats

20 Toes to Bar

20 Box Jumps

10 Dumbbell Squats

10 Toes to Bar

10 Box Jumps

---------------------------

12 Min AMRAP

10 Air Squats

10 Sit Ups / Alternating V-Ups

10 Low Jump Overs or Line Skip Overs (Facing)

---------------------------

15 Min AMRAP

Run 200 Meters

20 Alternating Single Arm Dumbbell Snatch

10 Push Up + Pull Across

---------------------------

AMRAP 12 Min

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

8 Hang DB Snatch, R

8 Hang DB Snatch, L

6 Push Up + Taps

---------------------------

4 Rounds

20 Dumbbell Step Up Overs

20 Supine Rows

20 Dumbbell Step Up Overs

20 Alternating Single Arm Dumbbell Press

Rest 2 Min Between Rounds

---------------------------

5 Rounds

10 Alternating Unweighted Step Ups

10 Ring/TRX Rows

10 Alternating Unweighted Step Ups

10 Overhead Press

Rest 1 minute between Rounds

---------------------------

For Total Time:

10 Rounds:

10 Dumbbell Deadlifts

5 Dumbbell Hang Squat Cleans

---------------------------

AMRAP 10 Min

10 KB/DB Deadlifts

5 Hang Power Cleans

5 Goblet Squats

---------------------------

2 Rounds

25 Devil Press

50 Burpees

Every Min on the Min (Starting at 1:00) - 10 DB Hop Overs

---------------------------

6 Rounds

5 Burpees

10 KB/DB Eye-Level Swings

15 KB/DB Hop/Skip Overs

---------------------------

PARTNER

In Teams of 2 Complete:

In "Waterfall" Fashion:

Run 800

then

3 Rounds

30 Air Squats

15 Pull Ups

then

Run 800

Partner 1 starts on the run.

When they return - partner 2 goes out for the run. Partner 1 starts on

the 3 rounds - while partner 2 runs.

The idea is that parter 1 FINISHES the 3 rounds before partner 2 gets

back. Don't let them catch you, but don't get sloppy on the squats and

pull ups just because your partner is flying on the run!

Once partner 1 is done with 3 rounds AND partner 2 is back - partner 1

goes out for second run - while partner 2 does the 3 rounds.

Finally when partner 2 finishes the 3 rounds AND partner 1 returns from

the run - partner 2 can head out for their final run.

---------------------------

********* Week 41 *********

---------------------------

4 ROUNDS

15 DUMBBELL BURPEE DEADLIFTS

30 ALTERNATING HANG DB SNATCH

---------------------------

6 ROUNDS

6 BURPEES

12 DEADLIFTS

18 ALT HANG DUMBBELL SNATCH

---------------------------

5 Rounds

40 Double Unders / Dumbbell Hop Overs

25 Wall Balls

10 Toes to Bar / Weighted Sit Ups

---------------------------

AMRAP 12 Min

30 Single Unders or Taps

20 Air Squats with a FAST UP!*

10 Sit Ups

---------------------------

3 Rounds

10 Dumbbell Clean and Jerk

Run 200 Meters

10 Dumbbell Clean and Jerk

Run 200 Meters

Rest 2 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

10 Eye-Level KB/DB Swing

7 Overhead Press

Rest 30 seconds between Rounds

---------------------------

Every Min on the Minute for 15 Min:

5 Pull Ups

5 Dumbbell Squats

5 Box Jumps

---------------------------

2 Rounds

Each Round is AMRAP 6 Min

5 TRX/Ring Row

5 Goblet Squat

10 Alternating Unweighted Step Ups

Rest 1 Min between AMRAPs

---------------------------

3 Rounds

3 Wall Walks

30 Alternating Step 1/2 Up 1/2 Rack Lunges (15 Right Arm Up / 15 Left Arm

Up)

20 Dumbbell Bent Over Rows

3 Wall Walks

Rest 1 Min Between Rounds

---------------------------

AMRAP 15 Min

20 Alternating Unweighed Lunges

10 Single-Arm Bent Over Rows, RIGHT

10 Single-Arm Bent Over Rows, LEFT

5 Inchworms

---------------------------

PARTNER

In Teams of 2 Complete:

Run 800 Meters Together

Then:

20 Rounds (COMBINED)

5 Hang Squat Cleans

7 Burpees

Then

Run 800 Meters Together

The 20 rounds is 20 rounds combined so 10 rounds each! Do these in an I

go - You go fashion!

---------------------------

********* Week 42 *********

---------------------------

2 ROUNDS

30 ALTERNATING STEP SINGLE ARM

OVERHEAD LUNGES (15 RIGHT ARM / 15 LEFT ARM)

30 PULL UPS

30 CLEAN AND JERKS

30 ALTERNATING DB FRONT RACK LUNGES

REST 2 MIN BETWEEN ROUNDS

---------------------------

12 MIN AMRAP

10 UNWEIGHTED LUNGES

10 KB SWINGS

10 UNWEIGHTED LUNGES

10 OVERHEAD PRESS

---------------------------

"Death by Burpee"

Min 1: 1 Burpee

Min 2: 2 Burpees

Min 3: 3 Burpees

Min 4: 4 Burpees

Keep adding 1 burpee per minute and get as far as you can!

---------------------------

10 Rounds

5 Burpees

Rest 30 seconds

---------------------------

For Time:

Run 400 Meters

50 Dumbbell Deadlifts

Run 400 Meters

35 Dumbbell Power Cleans

Run 400 Meters

20 Double Dumbbell Power Snatch

Run 400 Meters

---------------------------

AMRAP 12 Min

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

10 DB/KB Deadlifts

8 DB/KB Hang Power Clean

4 DB Hang Power Snatch, Right

4 DB Hang Power Snatch, Left

---------------------------

14 Min AMRAP

10 DB Push Press

15 Sit Ups

30 Double Unders / DB Hop Overs

---------------------------

AMRAP 12 Min

10 Sit Up

10 Overhead Press

20 Single Unders or Taps

---------------------------

5 Rounds

4 Dumbbell Man Makers

18 Box Jump Overs

4 Dumbbell Man Makers

Rest 1 Minute Between Rounds

Score: Slowest Round ONLY

---------------------------

5 Rounds

5 Push Up + Taps

5 Squat + Press

15 DB/KB Jump Overs

5 Squat + Press

5 Push + Taps

Rest 30 seconds between rounds

---------------------------

PARTNER

In Teams of 2 Complete:

100 KB/DB Swings

100 Goblet Squats

100 Dumbbell Plungers (Alternate Arms Every 5 Reps)

100 Goblet Squats

100 KB/DB Swings

One person works at a time. Anytime you want to switch: You must BOTH do

4 burpees.

---------------------------

********* Week 43 *********

---------------------------

25 MIN AMRAP

10 DEVIL PRESS

20 AIR SQUATS

30 DUMBBELL HOP OVERS

---------------------------

25 ROUNDS

2 BURPEES

6 AIR SQUATS

8 SKIP OVERS, TAPS, PLATE HOPS, LOW STEP UPS

---------------------------

4 Rounds

20 Dumbbell Hang Power Cleans

Run 200 Meters

20 Dumbbell Step Up Overs

Run 200 Meters

Rest 1 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

AMRAP 14 Min

10 KB/DB Eye-Level Swings

1 Min Jog/Run, Bike, Row, Taps, or Single Unders

10 Alternating Unweighted Step Ups

---------------------------

7 Rounds

11 Dumbbell Squats

14 Push Ups

---------------------------

10 Rounds

5 Push Ups

7 Goblet Squats

---------------------------

4 Rounds

20 Alternating Dumbbell Snatch

5 Turkish Get Ups Right

5 Turkish Get Ups Left

20 Alternating Dumbbell Snatch

Rest 2 Min Between Rounds

---------------------------

4 Rounds

10 DB Hang Power Snatch, Right

5 Unweighted 1/4 Get Ups, Right

5 Unweighted 1/4 Get Ups, Left

10 DB Hang Power Snatch, Left

Rest 30 seconds between Rounds!

---------------------------

For Time:

4 Rounds

25 Burpees

50 Air Squats

Rest 1 Min

---------------------------

12 Min AMRAP

6 Burpees

12 Air Squatx

---------------------------

PARTNER

For Time:

200 KB Swings

150 Box Jump Overs

Only one person works at a time on the swings and box jump overs. Switch

back and forth on the swings until you've reached a combined 200 reps,

then move on to the box jump overs. Remember that every time you switch,

both partners will complete 20 double unders, hop overs or mountain

climbers.

---------------------------

********* Week 44 *********

---------------------------

5 Rounds

Run 200 Meters

10 Pull Up

15 Push Up

20 Wall Ball

Run 200 Meters

Rest 1 Min Between Rounds

---------------------------

8 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

4 Push Ups

6 TRX/Ring Rows

8 Squat + Press

Rest 30 Sec Between Rounds

---------------------------

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

8 Dumbbell Hang Clean and Jerks

24 Double Unders / DB Hop Overs

---------------------------

AMRAP 10 Min

7 DB/KB Hang Power Clean

7 Overhead Press

20 Single Unders/Taps

---------------------------

6 Rounds

8 Push Up + Pull Across

12 Box Jumps

24 Air Squats

---------------------------

AMRAP 12 Min

5 Push Up + Taps

10 DB/KB Jump Overs

15 Air Squats

---------------------------

24 Min AMRAP

20 Alternating Single Dumbbell Snatch

21 Dumbbell Step Ups

---------------------------

12 Rounds

5 DB Hang Power Snatch, Right

5 DB Hang Power Snatch, Left

10 Alternating Unweighted Step Ups

Rest 20 sec between rounds

---------------------------

1 DB Power Clean

1 DB Push Press/Jerk

1 Dumbbell Squat

1 DB Facing Burpee

2 DB Power Cleans

2 DB Push Press/Jerks

2 Dumbbell Squats

2 DB Facing Burpees

3 DB Power Cleans

3 DB Push Press/Jerks

3 Dumbbell Squats

3 DB Facing Burpees

Keep adding 1 rep of each until you complete:

10 DB Power Cleans

10 DB Push Press/Jerks

10 Dumbbell Squats

10 DB Facing Burpees

---------------------------

3-6-9-12-15

Eye-Level KB Swing

Goblet Squat

Burpee

---------------------------

PARTNER

In Teams of 2 Complete:

Performed in I Go - You Go Fashion Completing One Full Round and then

SWITCHING

10 Rounds (Each) (So 20 Rounds Total)

20 Dumbbell Hop Overs or 100 Meter Run

10 Alternating Unweighted Lunges

10 KB/DB Swings

---------------------------

********* Week 45 *********

---------------------------

24 MIN AMRAP

(As Many Rounds and Reps as Possible in 24 Min)

20 DUMBBELL SNATCH (Alternating)

19 DUMBBELL STEP UPS (Alternating)

---------------------------

24 MIN AMRAP

20 KETTLEBELL OR DUMBBELL SWINGS

19 STEP UPS (Alternating)

---------------------------

6 Rounds

8 Push Up + Renegade Row

24 Air Squats

36 Double Unders / Dumbbell Hop Overs

---------------------------

6 Rounds

8 Push Up + Shoulder Taps

12 Air Squats

24 Single Unders, Line Skip Overs, or Taps

---------------------------

20 Min AMRAP

Run 200 Meters

10 Pull Ups

20 Kettlebell/Dumbbell Swings

---------------------------

12 Min AMRAP

1 Min Run/Jog, Row, Bike, Taps, Low Step Ups

10 Ring/TRX Row, Stretchy Band Pull Down, or Upright Row

15 Kettlebell or Dumbbell Deadlifts

---------------------------

50 Dumbbell Thrusters

Every minute you perform burpees.

When the clock hits 1:00 - you do 1 burpee.

When the clock hits 2:00 - you do 2 burpees.

3:00? - Yep - 3 burpees.

Keep adding until you complete all 50 Thrusters

---------------------------

10 Min EMOM

3 Burpees

Max Reps Goblet Squats

---------------------------

4 Rounds of

3 Min AMRAP

8 Dumbbell Hang Power Cleans

8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

---------------------------

12 Rounds

5 KB/DB Swings

6 KB/DB Jump Overs, Plate Hops, Line Hop Overs, or Step Up Overs

---------------------------

PARTNER

In Teams of 2 Complete:

10 Rounds EACH:

5 Devil Press

6 Toes to Bar / V-Ups

Partner 1 does 1 full round - then Partner 2 goes. Keep alternating

until each have done 10 rounds!

---------------------------

********* Week 46 *********

---------------------------

For Time

100 Mountain Climbers or 400 Meter Run

75 Air Squats

50 Kettlebell Swings

75 Air Squats

100 Mountain Climbers or 400 Meter Run

---------------------------

12 Min AMRAP

30 Mountain Climbers

20 Squats

10 KB/DB Swings

---------------------------

3 Rounds

50 Double Unders / DB Hop Overs

30 Sumo Deadlift High Pull

15 Bar Facing Burpees

---------------------------

5 Rounds

30 Taps, Plate Hops, or DB Skip Overs

15 Upright Row

7 Burpees

---------------------------

EMOM 16 Minutes

Minute 1: Max Box Jump Overs

Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)

Score: Total Max Box Jump Overs

---------------------------

EMOM 16 Min

Min 1: 40 Seconds Low Running (if possible) Step Ups

Min 2: 8 Goblet or Dumbbell Lunges + 4 Push Press

Score: Total Step Ups

---------------------------

3 Rounds

Each Round is on a 5 Minute Clock

Run 400 Meters

3 Wall Walks

Max Reps Push Ups

Score: Total Push Ups

---------------------------

15 Min AMRAP

1 Min Row, Bike, Jog, Low Step Ups, Taps

3 Inchworms

10 Push Ups

---------------------------

4 Rounds of

3 min AMRAP

6 Pull Ups

6 DB Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

---------------------------

4 Rounds of

4 Rounds

8 Goblet Squats

8 Ring/TRX Rows (or bent over rows - 8 each side)

Rest 1 Min after each 4 round set.

---------------------------

PARTNER

For Time

100 Devil Press

Every Time You Want to Switch

5 Synchro Thrusters

---------------------------

********* Week 47 *********

---------------------------

20 Minute AMRAP

2 Wall Walks

20 Alternating Dumbbell Snatches

24 Air Squats

---------------------------

AMRAP 14 Minutes

4 Inchworms

8 Hang DB Snatch, R

8 Hang DB Snatch, L

16 Air Squats

---------------------------

7 Min AMRAP

Dumbbell Squats

Every Minute on the Minute 5 Pull Ups

---------------------------

AMRAP 7 Min

7 Goblet Squats

7 TRX/Ring Rows

---------------------------

4 Rounds

12 Dumbbell Deadlift

10 Dumbbell Hang Power Clean

8 Dumbbell Jerk

Run 400 Meters

12 Dumbbell Deadlift

10 Dumbbell Hang Power Clean

8 Dumbbell Jerk

Rest 2 Min Between Rounds

Score: Slowest Round ONLY

---------------------------

6 Rounds

12 DB/KB Deadlifts

10 DB/KB Hang Power Cleans

8 Overhead Presses

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

---------------------------

8 Rounds

10 Push Up + Pull Across

5 Dumbbell Lungesters

---------------------------

AMRAP 12 Min

6 Push Up + Taps

6 Unweighted Lungesters

---------------------------

16 Minute AMRAP

42 Double Unders/DB Hop Overs

29 KB/DB Swings

16 Burpees

---------------------------

5 Rounds

20 Single Unders / Taps

15 Eye Level KB/DB Swings

8 Burpees

---------------------------

PARTNER

In Teams of 2 Complete:

3 Rounds

40 Single Arm Strict Press Right (Combined)

40 Single Arm Alternating Step Ups (Combined)

Run 400 Meters (Together)

40 Single Arm Strict Press Left (Combined)

40 Single Arm Alternating Step Ups (Combined)

Run 400 Meters (Together)

On the COMBINED Reps Only one person my work at a time.

Run TOGETHER.

---------------------------

********* Week 48 *********

---------------------------

Every 2 Minutes for 20 Minutes:

Run 200 Meters

Max Reps Burpees

SCORE: Burpee Reps ONLY

---------------------------

10 Rounds

30 Seconds Jog/Run, Bike, Row, Tap, or Low Step Ups

6 Burpees

---------------------------

Every 90 Seconds

Death By:

At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Dumbbell Squat

At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Dumbbell Squats

At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Dumbbell Squats

...

Keep adding 1 rep of each every 90 seconds until you can no longer keep

up or until 18 min MAX. (That's the round of 13)

---------------------------

AMRAP 10 Min

5 DB/KB Deadlifts

5 DB/KB Hang Power Cleans

5 Goblet Squats

---------------------------

2 Rounds

Run 400 Meters

20 Alternating Dumbbell Snatch

30 Toes to Bar / 40 Alternating V-Up

20 Alternating Dumbbell Snatch

Run 400 Meters

Rest 3 Min Between Rounds

---------------------------

8 Rounds

8 DB Hang Power Snatch, Right

8 DB Hang Power Snatch, Left

8 Sit Ups

Rest 30 seconds between rounds

---------------------------

12 Min AMRAP

12 Alternating Farmer Lunges

12 Push Press

24 Dumbbell Hop Overs

---------------------------

AMRAP 12 Min

10 Alternating, Unweighted Lunges

10 Overhead Presses

12 Hop or Skip Overs

---------------------------

3 Sets

Each Set is 3 Rounds

6 Burpee Squat Cleans

10 Box Jump

Rest 1 Min Between SETS

---------------------------

2 Rounds

Each Round is AMRAP 5 Min

3 Burpees

6 Goblet Squats

9 DB/KB Jump Overs

Rest 1 minute between AMRAPs

---------------------------

PARTNER

In Teams of 2 Complete

4 Rounds

30 Unweighted Step Ups Right (EACH)

60 Alternating Shoulder Press (SHARED)

30 Unweighted Step Ups Left (EACH)\

60 Alternating Bent Over Row (SHARED)

On the (EACH) portions - both people can work at the same time

On the (SHARED) portions - only one person works at a time. Break as you

see fit.

---------------------------

********* Week 49 *********

---------------------------

For Time:

60 DB Deadlifts

60 Air Squats

60 Push Ups

30 DB Power Cleans

30 DB Squats

30 DB Shoulder to Overhead

---------------------------

Part 1:

AMRAP 7 Min

15 Air Squats

12 DB/KB Deadlifts

9 Push Ups

Rest 1 Minute

Part 2:

AMRAP 5 Min

12 Goblet Squats

9 DB/KB Hang Power Cleans

6 Overhead Presses

---------------------------

For Time:

20 Alternating DB Step Ups

8 Lateral Over DB Burpees

18 Alternating DB Step Ups

8 Lateral Over DB Burpees

16 Alternating DB Step Ups

8 Lateral Over DB Burpees...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the

Burpee # at 8.

Finish with

2 Alternating DB Step Ups

8 Lateral Over DB Burpees

---------------------------

8 Rounds

10 Alternating, Unweighted Step Ups

5 Burpees

---------------------------

Every 5 Minutes for 5 Rounds (25 Minutes Total)

Run 200 Meters

12 Supine Rows

18 DB Squats

Run 200 Meters

Rest Remainder of 5 Minutes Each Time

Score: Slowest Round ONLY

---------------------------

AMRAP 15 Min

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

10 TRX/Ring Rows

10 Goblet Squats

---------------------------

10 Rounds

3 Man Makers

1 Wall Walk

---------------------------

AMRAP 10 Min

3 Push Up + Taps

3 Squat + Press

3 No Push Up Inchworms

---------------------------

20 Minute EMOM

Min 1: 20 Double Unders/DB Hop Overs + 5 DB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 8 Single Arm DB Snatch

---------------------------

PART 1:

AMRAP 7 Min

20 Single Unders or Taps

5 DB/KB Hang Power Cleans

5 DB/KB Overhead Presses

REST 1 minute before starting Part 2

PART 2:

AMRAP 7 Min

10 Alternating Unweighted Lunges

5 DB/KB Hang Power Snatch, Right

5 DB/KB Hang Power Snatch, Left

---------------------------

PARTNER

In Teams of 2 Complete

2 Rounds

100 Wall Balls

100 KB Swings

75 Box Jump Overs

One person works at a time. Rest while the other is working.

---------------------------

********* Week 50 *********

---------------------------

10 Min AMRAP

1 Devil Press

1 Thruster

2 Devil Press

2 Thrusters

3 Devil Press

3 Thrusters...

Continue adding 1 rep per movement and get as far as you can in 10 Min.

---------------------------

AMRAP 10 Min

4 Burpees

8 Goblet Squat + Press

12 KB/DB Swings

---------------------------

60 Double Unders / DB Hop Overs

30 Dumbbell Front Rack Lunges

30 Toes to Bar / Alternating V-Up

30 Push Up + Pull Across

Rest 2 Min

30 Push Up + Pull Across

30 Toes to Bar / Alternating V-Up

30 Dumbbell Front Rack Lunges

60 Double Unders / DB Hop Overs

---------------------------

2 Rounds

Each Round is AMRAP 6 Min

20 Single Unders or Toe Taps

16 Alternating Unweighted Lunges

12 Sit Ups

8 Push Up + Taps

Rest 1 minute between AMRAPs

---------------------------

Every 4 Min for 4 Rounds

Run 400 Meters

20 KB/DB Swings

Max Reps Alternating Dumbbell Strict Press

No Rest Between Rounds

Score: Total Alternating Strict Press Reps ONLY

---------------------------

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

10 Eye-Level KB/DB Swings

10 Overhead Presses

---------------------------

4 Sets

Each Set is 4 Rounds of:

7 Dumbbell Deadlifts

5 Burpee Box Jump Overs

After 4 Rounds of 7+5 - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

Score: Slowest Set ONLY

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10 Rounds

8 KB/DB Deadlifts

4 Burpees

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7 Rounds

10 Single Arm Dumbbell Hang Squat Clean Right

10 Single Arm Dumbbell Hang Squat Clean Left

10 Pull Ups

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AMRAP 12 Min

10 Hang Power Cleans

10 Goblet Squats

10 TRX/Ring Rows

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PARTNER

In Teams of 2 Complete:

7 Rounds (That's 7 Each) in an I Go - You Go Fashion:

Partner 1:

15 Push Press

Run 200 Meters

then

Partner 2:

15 Push Press

200 Meters

Rest while your partner is working

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********* Week 51 *********

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4 Rounds

15 Wall Balls

15 Pull Ups

15 Wall Balls

Rest 2 Min Between Rounds

Score: Fastest Round AND Slowest Round

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5 Rounds

10 Goblet Squats

12 TRX/Ring Rows

10 Goblet Squats

Rest 30 Seconds Between Rounds

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15 Min AMRAP

5 Push Up + Renegade Rows

10 Box Jump Overs

15 Deadlifts

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AMRAP 12 Min

5 Push Up + Taps

10 DB/KB Jump Overs

15 DB/KB Deadlifts

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5 Rounds

16 Alternating Dumbbell Front Rack Lunges

Run 200 Meters

16 Toes to Bar / V-Ups

Run 200 Meters

Rest 1 Min Between Rounds

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6 Rounds

10 Alternating Unweighted Lunges

10 Sit Ups

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups

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7 Rounds

30 Double Unders / DB Hop Overs

10 Dumbbell Hang Squat Cleans

8 Dumbbell Push Press

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AMRAP 10 Min

20 Single Unders or Taps

8 Hang Power Cleans

8 Goblet Squats

8 Overhead Presses

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4 Rounds

20 Alternating Dumbbell Snatch

5 Turkish Get Ups Right

5 Turkish Get Ups Left

20 Alternating Dumbbell Snatch

Rest 2 Min Between Rounds

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4 Rounds

10 DB Hang Power Snatch, Right

5 Unweighted 1/4 Get Ups, Right

5 Unweighted 1/4 Get Ups, Left

10 DB Hang Power Snatch, Left

Rest 30 seconds between Rounds!

1/4 Get Ups

Start on your back with your right arm extended straight up in the air.

Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm

vertical for the entire movement. Roll onto your left forearm. Don't

allow the left side of your torso to sink toward the ground. Then, return

with control onto your back.

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PARTNER

In Teams of 2 Complete

2 Rounds:

Partner 1: Run 800 Meters

while

Partner 2: Max Reps DB Burpee Step Ups

Then

Switch

Partner 1: Max Reps DB Burpee Step Ups

Partner 2: Run 800 Meters

Go through ALL of that TWICE

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********* Week 52 *********

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For Time

4 Rounds

400m Run

20 DB Squats

20 Pull Ups

Rest 2 Min Between Rounds

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5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups

1 Min Air Squats

1 Min Ring or Upright Rows

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10 min AMRAP:

20 Double Unders

10 Push Ups

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10 Min AMRAP

10 Single Unders, or Line Hops

5 Push Ups

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For Time

120 Alternating Single Arm Dumbbell Snatches

Every 2 Min complete:

20 Jumping Lunges

This includes at the very beginning.

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12 Min AMRAP

10 Alternating Lunges

10 KB/DB Swings

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EMOM 16 Min:

1st min - 5L/5R Staggered Stance Deadlifts

2nd min - 2-3 Wall Walks

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8 Rounds

12 KB/DB Deadlifts

3-4 Inchworms

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20 Min AMRAP

9 Burpees

12 Weighted Step Up & Overs

15 Box Jumps

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15 Min AMRAP

5 Burpees

10 Step Ups

15 Plate Hops or Chalk Line Jump Overs

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In Teams of 2 Complete:

For Time

Partner 1: 200 Meter Run

Partner 2: Max Reps Man Makers

then

Partner 1: Max Reps Man Makers

Partner 2: 200 Meter Run

Keep Alternating back and forth until you complete 120 TOTAL Man

Makers!!! (Combined)

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Start Back at Week 01