
5 OH Walking Lunges (95/65)
10 C2B Pull-upsAfter 8 minutes run 800 meters
Rest 5 min
15 Wallballs (20/10)
20 Abmat sit-upsAfter 7 minutes run 800 meters
Rest 5 min
10 rope slams
1 clean and jerk (full) @ 80% 1RMAfter 6 minutes run 800 meters
Rest 5 min
10 Shoulder to OH (95/65)
10 BurpeesAfter 5 minutes run 800 meters
Day 3
(keep track of reps)
-hang clean (95/135)
-pull ups2min rest
5 rounds of 45 seconds each station
-calorie row
-kb snatch(26/35)
Day 4
12 Minute AMRAP
6 Squat snatches (75/115)
12 single arm DB push press (20/30)
18 ab mat sit ups
Day 5
1000m Row
50 Thrusters, 45#
30 Pull-ups
Day 7 Rest
Day 8
8 rounds of each
20 seconds work 10 seconds restPush ups
sit ups
push press (55/75)
bottom to bottom air squats
Day 9
Front Squat
Push Press
Back Squat
Second Push Press
25 Deadlift (115/155)
5 Kb snatch (26/35)
20 deadlift
10 Kb Snatch
15 deadlift
15 Kb snatch
10 Deadlift
20 Kb snatch
5 deadlift
25 Kb snatch
Day 10
Day 11
15 Minute EMOM
1st, 4th,7th,10th,13th Minutes
10 DL @ 185/135
2nd,5th,8th,11th, 14th Minute
10 Box jump
3rd, 6th,9th,12th, 15th
10 Pullups
15 Minute Amrap
200m sprint
20 wall balls
5 D&B bear crawl
Day 12
4 – max effort 1 mile runs with 5 minutes rest between
Day 13
30 Clean and Jerks, 135# / 95#
Day 15
Day 16
Not for time:
10-10-10-10
Dips
Hand stand pushups
plyo pushups
1 minute low plank hold
10 rounds for time:
7 pullups
7 wall balls (14/20)
Day 17
For Time:
30 Hang snatch (55/75)
20 burpees
30 Hang Snatch (55/75)
20 inverted rows
30 Hang snatch
20 front squat (55/75)
Day 18
10 Minute EMOM
5 Burpees
3 D&B sprints
Day 19
15 Minute EMOM
1st, 4th,7th,10th,13th Minutes
10 DL @ 185/135
2nd,5th,8th,11th, 14th Minute
10 Box jump
3rd, 6th,9th,12th, 15th
10 Pullups
15 Minute Amrap
200m sprint
20 wall balls
5 D&B bear crawl
Day 20
Day 21
12 Minute AMRAP
200m row
5 Clean & Jerks (95/135)
15 tuck Jumps
5 box Jumps (24/30)
Day 22
For time
5 Rounds of
20 Kb swings (35/53)
2 D&B alley sprints
Day 23
60 Minute EMOM
– 7 Burpees hitting a 6 in target over head
8 Minutes
Max effort row immediately followed by 2 minutes Max effort Jump squat
Day 26
10 Minute Amrap
10 wall balls (14/20)
8 leg levers
6 box jumps
rest 2 minutes
10 Minute Amrap of
5 Curtis P’s (65/95)
(Power clean/ lunge left/lunge right/ strict Press)
7 toes to bar
9 floor press (65/95)
Day 27
“Nancy”
400 m run
15 OHS (95/65)“Helen”
400 m run
21 KB swings (53/35)
12 pull-ups“Kelly”
400 m run
30 box jumps
30 wall ballsREST 3 minutes10 thrusters (155/95)
15 front squat
20 power cleans
25 deadlifts
**Every minute 5 sit-ups until completeREST 3 minutes4 rounds:
5 pull-ups
5 pushups
10 shoulder to overhead
Day 28 and 29
Day 30
21-18-15-12-9-6-3Front Squat (95/135)
Box Jumps (20/24)
Day 31
Shuttle Run
10 times through
For time:
50 Burpees
for each Minute that passes add one more burpee on to the total
Day 32
Shuttle Run
10 times through + star squat jumps after each run
For time:
50 Burpees for each Minute that passes add one more burpee on to the total
Day 33
Complete:
Buy in
2 mile run
10 minute rest
1 mile run
5 minute rest
800m run
Then with the time left get as far as possible
20 Push ups
10 pull up
25 Push ups
15 pull ups
30 Push ups
20 Pull ups
35 Push ups
25 pull ups
and so on…