1) CSN Warm-Up
2) Work up to Max Olympic Deadlift 3x
Seal Split HUG between sets
3) Patagonia Switch Back (Timed)
4) (For Time)
21 Deadlift @55% Max(post load)
21 Pull-Ups
1 Tire Drag (50M Forward/50M Backward)
15 Deadlift @65% Max(post load)
15 Pull-Ups
1 Tire Drag (50M Forward/50M Backward)
9 Deadlift @75% Max
9 Pull-Ups
1 Tire Drag(50M/50M)
1) 3 Rounds (Timed)
20 Plyo Ball Slam
25 Cal AD
60 Mat Jump
2) Work Up to 3x Max KB 1 Arm
Shoulder Press (post load)
10 KB Swings
1 Pistol Squat(Ea. leg) Between sets
then Increase weight
3) 21, 15, 9
Wall Ball
Hand Stand Push-ups
Standing Parallel MB Toss(Ea. side)
1) 500M Row (Timed)
2) 30-25-20-15-10 (Timed)
Burpee
Box Jump 24′
GH Back Extension
3) Max Push-Up 2 min.
Max Sit-Up 2 min.
1) Patagonia Switch Back (Timed)
2) “Fran” (Timed)
21, 15, 9
Thruster M:95 F:65
Pull-Ups
3) 3 Rounds (Timed)
2 Mat Push
20 KTE
10 Sandbag Fireman clean (Ea. Shoulder)
100M Run (50m Forward/50M Backward)
1) 3 Rounds (Timed)
400M Run
20 Box Jumps
20 GH Sit-Ups
2) 3 Rounds (Timed)
20 KB Sumo Squat HP M:24kg F:20kg
20 Wall Ball Shot
500M Row
1) Patagonia Switch Back (Timed)
2) 3 Rounds (Timed)
10 KB Tukish Get-Ups
10 DB Gladiators
2 Mat Push
50 Mat Jumps
2) 3 Rounds
Barbell Complex
6 Bent over Row, 6 Deadlift, 6 Front Squat,
6 Push Press, 6 Back Squat, 6 Push-ups
3) 2 Rounds
50 Wt. Sit-Ups
40 V-Ups
30 Bananas
20 Swimmer Abs
1) 2 Rounds (Timed)
400M Run
15 Plyo Ball Slam
15 Half Moon Ball Slam
8 Ring Dips
2) Work up to Max 3x Olympic Deadlift
3-3-3-3-3-3 (Post Load)
Instep Lunge Between Sets
3) “Timed” Diane with AD/Row
25 Cal. Airdyne
21 Deadlift 80-85% Max(Post Load)
21 Handstand Push-Up
500M Row
15 Deadlift 80-85% Max(Post Load)
15 Handstand Push-Up
25 Cal. Airdyne
9 Deadlift 80-85% Max
9 Handstand Push-Up
4) 100 SL Sit-Ups
“Filthy Fifty” (Timed)
50 Box Jump
50 Pull-Ups
50 KB Swings M:24kg F:16kg
50 Walking Lunges
50 KTE
50 Push Press M:45 F:20
50 Back Extension
50 Wall Ball Shots
50 Burpees
50 Double Unders
1) 3 Rounds (Timed)
2 Rope Climb
8 Hang Clean M:95 F:65
16 Double Unders
2) 5 Rounds (Timed)
4 L-Pull-Ups
30 Whip Smash
4 Sand Bag Clean M:65 F:40
2 40M Sandbag Run (20M Forward/20M Backward)Ea. Shoulder
3) 3 Rounds
Parallette Pike Hold 4x 10 Sec
H-Bar Hanging Lever Raise 6x 4 count
Seal Split HUG (Ea. Side)
1) CSN Warm-Up
2) 2 Rounds (Timed)
800M Run
20 Frog Jumps
10 BB Cauldrin Twist (EA. Side) M:25 F:10
15 BB Push Press M:95 F:65
3) (Timed)
400M Run
25 KB Swing M:28 F:20kg
10 Gladiator M:25 F:15
200M Run
25 KB Swing M:28kg F:20kg
10 Ring Dips
100M Run
25 KB Swing M:28kg F:20kg
10 Natural Glute Push-Up
4x 40 Yard Sprint
25 KB Swing M:28kg F:20kg
10 MB Push-Up Slide
4) 50 MB Reverse Crunch
50 MB V-Sit Side To Side
100 MB Saulo Roll-Out