15 Rounds
-3 Barbell Hang Power Clean
-5 Barbell Front Squat
-7 Box Jump Over

*For this version you could also use a Sandbag in place of the barbell!

Suggestions
Men: 95-115# Barbell | 20-24″ Box  Women: 65-75# | 16-20″ Box

Goal: 12-18 Minutes

Coaches Notes

Small rep scheme today, but a lot of rounds! You’ll want your transitions to be on point for this one and a great goal will be doing a round in :45-1:15.

For this one, it should go without saying you’ll want to do all your hang power cleans and transition directly into your squats without putting your weight down. We want this weight to feel moderate for you. It shouldn’t be so light that you’re blowing through it quickly, but it’s also not so heavy that you’re having to rest or hesitate before starting a new round. Because the rep scheme is lower, it might be a good day to challenge yourself with a bit more weight. Keep in mind if you decide to do that, you should still be able to meet the goal for the workout.

Box jump overs should be smooth while giving you a bit of rest from weighted movements. To speed this movement up you’ll stay low on the box and change direction while on the box. To slow this movement down you’ll jump onto the box, stand fully, and either change direction on the box or step off the box and then change direction. There is no right or wrong way to do these, it’s more or less what speed you can handle and what you feel is most sustainable for you. This accumulates to be a lot of box jump overs, so work at a pace you can sustain!

-30 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
-20 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
-10 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row

In place of the Single Arm Devil Press you could also do a Sandbag Burpee, finishing with the sandbag overhead.

Suggestions Men: 40# DB Women: 25# DB

Goal: 9-13 Minutes

Coaches Notes

For this one we want you pushing the bike/row at a hard pace. It should be sustainable but nearing unsustainable. In all, this is a shorter workout, so pushing your pace and taking some chances is what we want to see. Ideally, your bike/row is done in 1:30-2:15. If you think you might take longer than 2:15, it’s highly encouraged to either lower the distance or work for a period of time (roughly 2 minutes).

Single arm devil press should be a more “fun” version of the devil press. These are alternating, meaning you’ll do a rep on the right and then a rep on the left, continuing to alternate back and forth. If you can, it will be helpful to transition like you would a dumbbell snatch – as you’re bringing the weight down, pass to your other hand, then finish by lowering yourself into the bottom of a burpee. When you come out of the devil press, treat it like a swing and use your hips to elevate the weight overhead. Start at a consistent pace and as the reps decrease, try to pick it up a bit!

10 Min AMRAP
(As Many REPS As Possible in 10 Minutes)

Devil Step Ups
*Every Minute on the Minute (Starting at 1:00):

4 Barbell Power Snatch/ OR Ground To Overhead in any fashion

Suggestions
Men: 35-40# DBs / 20-24″ Box / 75-95# Barbell  Women: 20-25# DBs / 16-20″ Box / 55-65# Barbell

Goal: 45-70 Devil Step Ups

Coaches Notes

The way this one works is when the clock starts, you’ll start chipping away at devil step ups. When 1:00 hits, you’ll stop and perform 4 snatches. Then, you’ll pick back up where you left off on the devil step ups. Continue following that pattern, stopping each minute to do 4 snatches, until 10 minutes are up! (You DO NOT need to do 4 snatches at 10:00.)

A devil step up rep = stand facing a box/step with dumbbells on the ground either in front of you or on the outside of your feet – perform a burpee with your hands on the dumbbell handles – then hold onto the dumbbells at your sides as you come to standing – then step onto the box/step on EITHER leg. That’s one rep. You DO NOT need to bring the dumbbells overhead during the devil step up. You also don’t need to switch legs each rep, but it would be a good idea!

This one’s going to be a gnarly grind. Stay tough. You need to complete at least 4-5 devil step ups each minute to hit the goal. That doesn’t sound like much but with those pesky snatches coming up every minute, it will be hard to sustain. Choose a weight for the snatches that you KNOW you can do unbroken.

4 Rounds
Each Round is on a 3 Min Clock:

-400 Meter Run/ OR 500 Meter Row
-7-10 Toes to Bar
-OR- V-Ups
-THEN Max Reps Air Squats

Rest 2 Minutes Between Rounds

Goal: 60-120 Air Squats

Coaches Notes
Tighten up those shoelaces and get ready for a FUN one!

For starters – keep the run/ row distance/pace to something you can NO- QUESTIONS-ASKED complete in 2:10 or less. Any longer than that, and this

workout is no longer what it was meant to be. If that means reducing the distance, then do it!

Similar to the run, there’s no time to play around when it comes to the toes to bar so choose a variation that you know you can do unbroken. That might also mean choosing the lower end of the rep-range (or higher if you’re a toes to bar pro)!

For air squats, we’re looking for you to push the pace while still hitting your best depth and standing fully to complete each rep. To hit the goal, you’ll need 30+ seconds to work on these each round, and you’ll need to knock out 15-30 reps! Make it happen!!!

-40 Alt Dumbbell Farmer Lunges
-200 Meter Farmer Carry
-80 Double Unders / OR 160 Single Unders

-40 Alt Barbell Front Rack Lunges
-200 Meter Dumbbell Shoulder Rack Carry
-80 Double Unders / OR 160 Single Unders

-40 Alt Barbell Overhead Lunges -OR- 40 Plate Overhead Lunges

-200 Meter Plate Overhead Carry
-80 Double Unders / OR 160 Single Unders

Suggestions
Men: 40# DBs / 75-95# Bar  Women: 25# DBs / 55-65# Bar

Goal: 18-24 Minutes

Coaches Notes

This one has a real “started from the bottom, now we’re here” vibe to it… The lunges and carries will start from the farmer carry position, then progress to the front rack, and then finish overhead – woof!

Each set of 40 lunges should take 2-3 minutes. That means you need to be completing 14-20 reps per minute. Time yourself doing a few in your warm up to make sure that the weight you’ve chosen allows for that pace. Remember: alternating means that each leg counts toward your total – so it’s 20 per side!

We’re looking for each of the carries – regardless of where the load is held – to also take 2-3 minutes. Two minutes would likely be an unbroken effort which would be tough to do after all those lunges – but not impossible! Even breaking once or twice should allow you to get the carry done in 3 minutes or less!

For the double unders/ single unders, you should be wrapping those up in 1:00-1:30. If you’re tripping up a lot on double unders, you can either move on after 90 seconds of “practice” or just switch to the single unders.

5 Rounds

-200 Meter Run
-24 Alternating Single Arm Dumbbell Power Snatch/ Ground to Overhead in any fashion
-200 Meter Run

Rest 1 Minute Between Rounds

**This version could also be done with: 12 Sandbag Ground to Overhead/ OR

12 Double Dumbbell Snatch

Suggestions Men: 40# DB Women: 25# DB

Goal: 3-4 Minutes per round

Coaches Notes
Yum – love a good run sandwich!! And this one has some kick to it.

The first 200 meters should be a strong effort, but not so hard that you can’t get right to work on the snatches. Then, push the pace on the second 200 meters knowing you’ll get a solid minute rest on the return. Do your best to keep your shoulders loose and relaxed during both.

For the snatches, go with a dumbbell weight that you’re pretty certain you can do unbroken – even if it would be uncomfortable! If you HAVE to break, it should only be once – and super quick!! Try to breathe through each rep – exhale as you lock out overhead, inhale as you lower back to the floor.

4 Rounds – Each On A 5-Min Clock

Min 0-3:
400 Meter Run/ OR 500 Meter Row

Min 3-5:

-5-7 Barbell Squat Clean
-10-15 Toes to Bar
-5-7 Barbell Squat Clean

– V-Up Option:
12-16 Alternating V-Up

Suggestions Men: 95-115# Women: 65-75#

Goal: Runs: 1:30-2:10

Weight: Challenging but Unbroken Sets

Coaches Notes

OK so when the clock starts, you’ll head out for a 400 meter run. When you get back, rest until 3:00. At 3:00, you’ll perform 5-7 squat cleans, 10-15 toes to bar, and another 5-7 squat cleans. Then, you’ll rest until 5:00. That’s one round. At 5:00, start the next round. Continue following this pattern until 4 rounds are completed (or 20:00 on a running clock).

The idea for the 400 meter runs is to go HARD and earn yourself some rest before continuing with the remainder of the work. You should be getting at least 50 seconds of rest each time. If not, we strongly recommend reducing the distance to something you CAN finish in 2:10 while pushing yourself to run hard.

Choose a weight for the squat cleans that will allow you to do the sets of 5-7 unbroken and choose a number of toes to bar that will allow you to get at least 30 seconds rest in the two minute window. (If you’re getting less than 30 seconds, reduce number of toes to bar, customize the movement, and/or reduce weight of the cleans!)

-10 Barbell Power Snatch/ Ground to Overhead
-10 Barbell Front Squat

-9 Barbell Power Snatch
-9 Barbell Front Squat

…Continue reducing by 1 rep each round until…

-1 Barbell Power Snatch 1 Barbell Front Squat

Rest Rest 3 Minutes, THEN

-1 Barbell Power Snatch
-1 Barbell Front Squat

-2 Barbell Power Snatch
-2 Barbell Front Squat

…Continue adding by 1 rep each round until…

-10 Barbell Power Snatch
-10 Barbell Front Squat

* If you’re not comfortable with the power snatch, just do ground to overhead in any fashion you like. Example: Power Clean into a push press or push jerk.

Suggestions Men: 75#  Women: 55#

Goal: Part 1: 8-12 Minutes Part 2: 9-13 Minutes

Coaches Notes

Be careful or you may get swallowed up by The Kraken with this one. It is as bad as it looks, so pace yourself.

For starters, the weight you choose should be LIGHT to you. You shouldn’t be intimidated by the weight, as the number of reps alone should be the concern.

For the snatches, you should feel confident that you COULD do the sets of 10, 9, and 8 unbroken, but it may be a good idea to break those up once – just long enough to shake it out and take a breath or two. For the squats, you should be doing those unbroken from the get-go. Choose your weight accordingly.

When you’ve worked your way down from 10 to 1, you’ll then rest 3 minutes focusing on deep breaths to recover the best you can and then work your way back up the ladder, doing ANOTHER set of 1 before continuing on to 2, etc. GOOD LUCK!!!

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

-1 Push Up + Pull Across
-4 Box Jump Over
-2 Push Up + Pull Across
-4 Box Jump Over

-3 Push Up + Pull Across
-4 Box Jump Over

Keep adding 1 Push Up + Pull Across each time until 12 minutes is up!

Suggestions
Men: 40-50# DB | 20-24″ Box Women: 25-35# DB | 16-20″ Box

Goal: Round of 17+

Coaches Notes

For this one, you’ll want to find an easy way to keep track of your rounds/the number of reps you’re on – there is potential for this to get quite confusing. A whiteboard to easily mark off what you’ve done will be really helpful!

To start you’ll want to keep your push up + pull across unbroken. As you get further, you’ll want to strategically break things up in a way that keeps you moving smoothly. Generally speaking, when doing any variation of high volume push ups and fatigue starts to set in, it’s best to do small sets with short rest. Make sure that during the pull across portion you are physically picking up your dumbbell versus dragging it across.

The box jump over stays at the same number of reps each round. This will go pretty quickly, but it could be used as a “rest” from the push ups. Today would be a good day to challenge yourself with a higher height on the box. For example, if you typically jump to a 20″ box, you might try going to 24″; if you typically jump to a 16″ box, try jumping to 20″. The volume/reps are pretty low, making it a good time to try something more challenging for you!