Gym Jones Public Content and Workouts : Workout: (300 Rise Of An Empire) 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat @ 25# Then: Work up to Heavy Back Squat Then: 5x2 Back Squat @ 80% 1RM Rest 3 minutes between sets Then: Row 500m + 50x Ring Dip + 50x DB Push Press + 50x Step-up @ 18-20” box + 50x Push-up + 50x Sit-up + Row 500m Then: Cool Down with 300sec FLR

Workout: 2x10 Shoulder Dislocate 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x (5x Tuck Jump + 5x Box Jump + 5x Knee Jump) Then: 5x Snatch Grip DL + 5x Whip Snatch + 5x OHS + 5x Whip Snatch Five Sets @ 75-95# Then: 10x Ball Slam @ 25# + 250m SkiErg + 10x Goblet Squat @ 70# + 25c AirDyne Sprint + 10x Hex Bar DL @ 145-155# + 250m Row Five Sets, Rest 2 minutes between each

Workout: Work up to Heavy Deadlift Then: 5x Back Squat @ 40% 1RM + 15 yard Sled Push (Piston Step/High Step) Five Sets, Full Rest between Then: Cool Down

Workout: Two Man Relay 5000m Row Partners may switch as needed Then: 4x (30sec Work/30sec Rest) Frog Hop Then: 4x (30sec Work/30sec Rest) Burpee Then: Two Man Relay 5000m SkiErg Partners may switch as needed

Workout: "Head To Head": 2000m Row For Time Then: Team Competition: 4000m SkiErg + 900 yard Sled Push + 4000m Row + 100x Burpee/Pull-up Two, six man teams Only one player per team can work at once Then: Cool Down

Workout: 3x5 Wall Squat 3x10 Squat 3x5 Goblet Squat @ 35# 3x20m Lunge 5x5 SL Squat @ 20” Box Then: Work up To Heavy Back Squat Then: 5x25 Back Squat @ ~50% 1RM Full Rest between sets Then: 30x Lunge (15 each side) + 30sec Wall Sit Seven Rounds Then: Cool Down

Workout: 10 minute Row @ Easy Pace Then: 30sec Row + 90sec Active Rest Start at 140m for the 1st interval (males) Go up by 1m each round Workout stops when player fails to increase twice in a row

Workout: 50x Strict Pull-up Then: Work up to Heavy Military/Strict Press 1RM ?Then: 5x4 Military/Strict Press @ 75-80% 1RM Rest 2-3 minutes between sets Then: 4x15 Single Arm Dumbbell Row @ 50-75# DB Rest 2 minutes between sets Then: 4x15 Strict Bent Row @ 95-135# Rest 2 minutes between sets Then: 3x5 Bat Wings (5 second squeeze at top) 3x5 SOTS & OHS Combo @ 2 x 10# Then: 50x Strict Pull-up

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: "TailPipe": P1: 250m Row P2: KB Rack Hold @ 2 x 53# Three Rounds Then, Later: 4x (30sec Work/30sec Rest) Frog Hop Rest 2 minutes 4x (30sec Work/30sec Rest) Split Jump Rest 2 minutes 4x (30sec Work/30sec Rest) Burpee Rest 2 minutes 4x (30sec Work/30sec Rest) Push-up Rest 2 minutes 4x (30sec Work/30sec Rest) Squat Then: Cool Down

Workout: 10 minute Row @ Easy Pace Then: BB Complex: 6x Deadlift + 6x Bent Row + 6x Clean + 6x Front Squat 6x Push Press + 6x Back Squat Start @ 75# Go up by 10# Each Set Every 20# increase drop a rep Then: 100x Ring Plank Pull (Penalty for dropping off rings is 10x Burpee/Pull-up) Then: 100x Wall Ball @ 20# Evert time you stop must do 60m Sled Push Then: 100x KB Swing @ 53# Every time you stop must do 60m Heavy Hex Bar Carry Then: "Cool Down" with 2000m Rowing race

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat @ 25# Then: Work up to Heavy Back Squat Then: 5x2 Back Squat @ 80% 1RM Rest 3 minutes between sets Then: Row 500m + 50x Ring Dip + 50x DB Push Press + 50x Step-up @ 18-20” box + 50x Push-up + 50x Sit-up + Row 500m Then: Cool Down with 300sec FLR

Workout: 10-1 Team Back Squat Ladder @ 135# (Speed Focus) In between each set complete 30m Sled Push Looks Like: P1 does 10x Back Squat @ 135# + 30m Sled Push P2 does 10x Back Squat @ 135# + 30m Sled Push P1 does 9x Back Squat @ 135# + 30m Sled Push P2 does 9x Back Squat @ 135# + 30m Sled Push Then: Team Max Pull-up Each player does Max Reps Pull-ups (Chest-To-Bar) Then: Team 3000m Row Relay Each player must Row at least once Then: Team Blaster Bars Hold Each player does Max Blaster bar hold Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: 500m Row + 2:00 minute Rest As many rounds as possible following protocol: First round 500m at 2:00/500m pace First round needs 5x Push-up Second round 500m at 1:58/500m pace Second round needs 10x Push-up Third round 500m at 1:56/500m pace Third round needs 15x Push-up Follow format until player fails at Row or Push-up Then: Cool Down

Workout: 5 minute Row @ Easy Pace Then: 5 minute Progressive Row: One minute @ 2:00/500m pace + One minute @ 1:55/500m pace + One minute @ 1:50/500m pace + One minute @ 1:45/500m pace + One minute @ 1:40/500m pace Then: 3x5 Bottoms Up Press @ 2 x 35# KB 3x5 Clean & FSPP @ 2 x 35# KB 3x5 Two Hand Snatch @ 2 x 35# KB Then: 5x Bottoms Up Press @ 2 x 35# KB + 5x FSPP @ 2 x 35# KB + 5x Two Hand Snatch @ 2 x 35# KB + 30sec Row @ >150m pace Do 4 rounds, Rest a bit, Do 3 rounds, rest a bit, etc to 1 round Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Team Competition: Four Player Teams, Five Events: 3000m Team Row 100x Burpee/Pull-up 3000m Team SkiErg 100x Burpee/Box Jump 900 yard Sled Push Two minute Intermission between events Each player must participate in each event at least once Then: Cool Down

Workout: (Power Endurance 300) 10 minute Row @ Easy Pace Then: Six-Way BB Complex: 6x Deadlift + 6x Bent-over Row (back parallel to floor) + 6x Hang Clean + 6x Front Squat + 6x Push Press + 6x Back Squat + 6x Push-up Do these all in a row without letting go of the bar. Rest 1-2 minutes. Do 3-4 sets. Increase weight on bar with each series, i.e. 75#-85#-95#-105# Then: "12 Minutes of Hell": 5x DL @ 225# + 10x Push Press @ 75# Max rounds in 12 minutes Then: 5-10 minute Intermission Then: 6x (30sec Work/30sec Rest) Row. Max Meters in each 30sec work period.

Workout: 30 minute Bench Press @ 225# Max Reps in 30 minutes Rest as needed along the way Then : Warm up with Sprints: 10 laps 40m jogging 15m (Sprint/Walk) Ladder Looks like sprint 15m + walk 15m + sprint 30m + walk 15m + Sprint 45m + walk 15m etc Then: 5m Burpee/Broad Jump Walk 5m, 10m Burpee/Broad Jump Walk 5m, 15m Burpee Broad Jump Walk 5m, 20m Burpee Broad Jump Walk 5m, 25m Burpee Broad Jump Then: 30sec Row @ >150m pace + 10x KB Swing @ 53# + 30sec Row @ >151m pace + 9x KB Swing @ 53# + 30sec Row @ >152m pace + 8x KB Swing @ 53# + Etc all the way to 1x KB Swing

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 3x10 OHS @ 30% 1RM Then: 5x5 SL Squat @ 20” Box Then: 3x10 Straight Leg DL @ 65-95# 5x4 SLDL @ 65-95# Then: 6x TGU @ 10-20# DB + 60sec FLR Five Rounds Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x3 Tuck Jump Then: 12x Goblet Squat @ 53-70# + 2:00 minute Burpee/Pull-up + 2:00 minute Rest Three Rounds Then: 5 minute Intermission Then: 12x Goblet Squat @ 53-70# + 2:00 minute Burpee/Box Jump + 2:00 minute Rest Three Rounds Then: 5 minute Intermission Then: 500m Row For Time

Workout: Work up to Heavy Bottoms Up Press Then: 10-1 Partner Burpee/Pull-up Ladder P1 does 10 reps, P2 does 10 reps P1 does 9 reps, P2 does 9 reps Etc Then: 2000m Partner Row One partner rows while other partner holds 2 x 53# KB in Rack Switch as needed Then: 10-1 Partner KB Swing Ladder In between each run player must do 25m Burpee/Broad Jump P1 does 10 reps + 25m, P2 does 10 reps + 25m P1 does 9 reps + 25m, P2 does 9 reps + 25m Then: 250m Prowler Push Partners take turns pushing until complete

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x3 Tuck Jump Then: 4x (30sec Work/30sec Rest) @ the following stations: Burpee/Pull-up Burpee/Box Jump Box Jump Frog Hop Split Jump Burpee/Pull-up Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x3 Tuck Jump Then: 4x (30sec Work/30sec Rest) @ the following stations: Burpee/Pull-up Burpee/Box Jump Box Jump Frog Hop Split Jump Burpee/Pull-up Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x5 Tuck Jump Then: 10x Explosive Squat @ BB & 40-50# Chain + 30m Heavy Prowler Push + 15x Box Jump + 30sec SkiErg @ sub 1:40/500m pace Three Sets, Rest 2 min between each Then: 4x (30sec Work/30sec Rest) Burpee/Pull-up 2 minute Rest 4x (30sec Work/30sec Rest) Split Jump 2 minute Rest 4x (30sec Work/30sec Rest) Frog Hop Then: Cool Down

Workout: Work up to Heavy Deadlift Then: Do some heavy singles (i.e. Deadlift reps @ 90% 1RM) Then: 30sec Row @ >150m pace + 90sec Rest During Rest player must get 7x Burpee/Pull-up Player must get more meters every round (i.e. 150m, 151m, 152m) Workout stops when player fails in any portion Then: Cool Down Workout: Two Man Teams Complete the following tasks in order: 2000m SkiErg 100x Box Jump @ 30" 100x Burpee 100x HeadCutter @ 53# 2000m Row Partners may switch as needed during each station Rest 5 minutes between each station

Workout: Goblet Squat + KB Swing + Burpee/KB Broad Jump: 5 + 5 + 5 + 10 + 10 + 10 + 15 + 15 + 15 + 25 + 25 + 25 Looks like: 5x Goblet Squat + 5x Swing + 5x Burpee/KB Broad Jump + 10x Goblet Squat + 10x Swing + 10x Burpee/KB Broad Jump + Etc Then: 100x Back Squat @ 185# Get there however you want Everytime bar is racked or dropped player immediately owes 20x Burpee/Pull-up

Workout: Work up to Heavy Deadlift Then: 10-1 Front Squat Ladder @ 50% 1RM In between each rung sprint for 15cals on AirDyne Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: 3x5 Shoulder Dislocate Then: 50x Pull-up (Strict, Dead Hang) Then: 5 minutes Intermission Then: 5000m Row Team Relay Then: 5 minutes Intermission Then: 10-1 Burpee/Pull-up Ladder

Workout: Work up to Deadlift 1RM Then: "JonesCrawl": 10x DL @ 115% BW + 25x Box Jump @ 24" Three Rounds 10 minutes Intermission "JonesTown Sprint": Push Press @ 75# + Burpee/Pull-up 20-10 reps of each OR 2000m Row For Time

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat Then: 50x Pull-up (Dead Hang, No Kip, Strict) Then: "TailPipe": P1: 250m Row P2: KB Rack Hold @ 2 x KB Three Rounds Then, Later: 4x (30sec Work/30sec "Rest") Push Press "Rest" is in OH position Then: 4x (30sec Work/30sec "Rest") V-Sit Kickout "Rest" is in V-Sit position Then: 4x (30sec Work/30sec "Rest") Push-up "Rest" is in FLR position Then: 4x (30sec Work/30sec "Rest") Squat "Rest" is in parallel position Then: Cool Down

Workout: Warm up with Row Then: 10x Clean Hi-Pull @ 135# + 2:00 minute Row (Hard) + 2:00 minute Rest Three Rounds Then: 3 minute Intermission Then: 10x Deadlift @ 135# + 2:00 minute Row (Hard) + 2:00 minute Rest Three Rounds Then: 3 minute Intermission Then: 10x Heavy Goblet Squat + 2:00 minute Explosive Step-up + 2:00 minute Rest Three Rounds Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat Then: 10-1 Partner Burpee/Pull-up Ladder Then: Bench Press @ 225# + 30sec Row @ >150m pace 10-1 reps Looks Like: 10x Burpee/Pull-up + 30sec Row + 9x Burpee/Pull-up + 30sec Row + 8x Burpee/Pull-up + 30sec Row + Etc Then: 10 minute Max Rep Strict Press @ 65#

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat Then: Work up to Heavy Deadlift Then: 5x DL @ 50% 1RM + 10x Push-up Max Reps in 12 minutes Then: KB Swing @ 53/35# + 150m Row (Hard) + 5x Burpree + 150m SkiErg (Hard) Ten Rounds Descending reps for KB Swings (10-9-8-etc) Then: Cool Down

Workout: 10 minute Row @ Easy Pace Then: 2x10 Shoulder Dislocate Then: 50x Pull-up (Strict, Dead Hang) Then: "Original Mill Initiation": 500m Row + Pull-up + Push-up + 15x Whip Smash 20-15-10-5 for Pull-up and Push-ups Then: "Cool Down" Workout: 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds Three Sets @ 16Kg, 20Kg, & 24Kg Then: 3x10 Back Squat 3x10 RDL Then: Work up to Heavy Rack Pull (Deadlift) Then: 5x Deadilift @ 50% 1RM + 30sec Row (Sprint) + 5x Deadilift @ 50% 1RM + 30sec Row (Sprint) + 5x Deadilift @ 50% 1RM + 30sec Row (Sprint) Three Total Sets, Rest 2 minutes between each Then: Wall Sit To Failure FLR To Failure Dead Hang To Failure

Workout: 10 minute AirDyne @ Easy Pace Then: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat Then: Strict Press: 5 reps @ 40Kg 5 reps @ 45Kg 5 reps @ 50Kg 5 reps @ 55Kg 5 reps @ 60Kg Then: 5x5 Burpee/Pull-up (Chest-To-Bar) Then: 30sec Row @ sub 1:40/500m pace (i.e. 150m) + 2:00 minute Rest Ten Rounds Player must do 10x Burpee/Pull-up during each "Rest" period Then: Cool Down Workout: 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds Three Sets @ 16Kg, 20Kg, & 24Kg Then: 3x10 Back Squat Then: Work up to Heavy Rack Pull (Deadlift) Then: 2x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 4x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 6x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 8x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 10x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge Then: "TailPipe": P1: 250m Row P2: KB Rack Hold @ 2 x KB Three Rounds Then, Later: 4x (30sec Work/30sec "Rest") Push-up "Rest" is in FLR position Then: 4x (30sec Work/30sec "Rest") V-Sit Kickout "Rest" is in V-Sit position Then: 4x (30sec Work/30sec "Rest") KB Swing "Rest" is in Dead Hang position Then: 4x (30sec Work/30sec "Rest") Burpee "Rest" is in FLR position Then: 4x (30sec Work/30sec "Rest") Squat "Rest" is in parallel position Then: Cool Down

Workout: Goblet Squat + KB Swing + Burpee/KB Broad Jump: 5 + 5 + 5 + 10 + 10 + 10 + 15 + 15 + 15 + 25 + 25 + 25 Looks like: 5x Goblet Squat + 5x Swing + 5x Burpee/KB Broad Jump + 10x Goblet Squat + 10x Swing + 10x Burpee/KB Broad Jump + Etc Then: 100x Back Squat @ 185# Get there however you want Everytime bar is racked or dropped player immediately owes 20x Burpee/Pull-up

Workout: 3x10 Shoulder Dislocate Then: 3x10 Front Raise @ 2 x 30# 3x10 Lateral Raise @ 2 x 30# Then: 2x Strict Press + 2x Push Press + 2x Jerk: Complete 2 reps of each at 75# (i.e. 6 total reps of each) If successful on all 6 reps add 5# to bar and repeat ?Do this until you cannot do all 6 reps. Once that happens add 5# and only do 2x Push Press + 2x Jerk. Continue adding 5# and doing 4 reps until you fail and then complete only 2x Jerk Add 5# until you reach failure Then: Cool Down or "Cool Down Workout: 3x5 Wall Squat 3x10 Squat 3x5 Goblet Squat @ 35# 3x10 OHS @ 45# BB 3x20m OH Walking Lunge @ 10# DB (single arm, 10m forwards in right hand, 10m backwards in left hand) Then: Work up to Heavy Deadlift (i.e 315) Then: 5x3 DL @ 80% 1RM Rest 3 minutes between sets Then: OHS @ 75# + Ring Push-up with feet on Box (i.e. 10" platform) 30-20-10 reps of each Then: Row 2000m For Time Rest amount of Time it took to do 2000m Row 1000m For Time Rest amount of time it took to do 1000m Row 500m Row Time Then: Cool Down

Workout: 3x10 Shoulder Dislocate Then: 4x (30sec Work/30sec “Rest”) Strict Press @ 2 x 10# DB. “Rest” is in OH position Then: Warm-up with Pull-up, Dip, Push-up Then: 10x Strict Pull-up + 10x Dip + 10x Push-up Ten Sets, Rest 2 minutes between each set Then: Seated Strict Press Behind the Neck “Strip Set”: Max reps @ 95# + Max reps @ 85# + Max reps @ 75# + Max Reps @ 65# Three Total sets, Full Rest between each It will take 10-20sec between each set to remove weight and rack up for neck set Keep reps controlled and strict Then: Cool Down Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Work up to Heavy Deadlift Then: 4x (30sec Work/30sec Rest) Goblet Squat @ 53-70# + 60sec Rest + 4x (30sec Work/30sec Rest) Ski, Ride, or Row (Ski/Row @ >150m pace, AD @ >20cal pace) + 60sec Rest Three Rounds Then: Cool Down

Workout: "An Amazing Race": 10-1 Team Burpee Ladder Each player does 10 reps, then 9 reps, then 8 reps, Etc Then: Team 5000m Row Switch players as desired until 5000m has elapsed on the Rower Then: 10-1 Team Burpee Ladder Each player does 10 reps, then 9 reps, then 8 reps, Etc Then: 10-1 Team Burpee Ladder Each player does 10 reps, then 9 reps, then 8 reps, Etc

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: P1: 10x KB Swing + 10x Ball Slam + 2:00 minute Row P2: Rest Five Rounds Workout: 3x5 Wall Squat 3x10 Squat 3x20m Lunge 3x20m OH Lunge Then: 4x (30sec Work/30sec "Rest") Push Press "Rest" in OH position Then: 60sec "all-out" Row

Workout: 10 minute Row @ Easy Pace Then: 5 min progressive row: 1 min @ 2:10/500m 1 min @ 2:05/500m 1 min @ 2:00/500m 1 min @ 1:55/500m 1 min @ 1:50/500m Then: 3x burpees every 30 seconds for five minutes Then: Rest 2 minutes Then: 5x FSPP every 30 seconds for seven minutes @ 45-75# BB (No setting the BB down throughout workout) Then: Cool down with 2x (1-5) Pull-up/Push-up ladder Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat Then: 2x (30sec Work/30sec "Rest") Squat "Rest" in parallel position Two Sets, Rest 60sec between Then: 10x Goblet Squat @ 88# + 30sec SkiErg @ >150m pace + 30sec AirDyne @ >20cal pace + 30sec Row @ >160m pace + 2:00 minute Rest Three Rounds Then: 5 minute Intermission Then: 10x Goblet Squat @ 88# + 30sec Explosive Step-up + 30sec Step-up + 30sec Burpee/Box Jump + 2:00 minute Rest Three Rounds Then: Cool Down

Workout: 3x5 Wall Squat 3x10 Squat 3x5 Jump Squat 3x5 Tuck Jump Then: 4x (30sec Work/30sec "Rest") Push Press "Rest" in OH position Then: "JonesTown Sprint": Push Press @ 75# + Burpee/Pull-up 20-10 reps of each Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x5 Jump Squat Then: 10-1 Partner Ladder: Burpee Box Jump/20cal Row: P1: 10x Burpee Box Jump + 20cal Row @ 1.45-1.50 pace P2: Rest Switch, Repeat P1: 9x Burpee Box Jump + 20cal Row @ 1.45-1.50 pace P2: Rest Switch, Repeat Etc Then: 100m Row @ Hard Pace + 30m Prowler Push Ten Sets, Rest 2-3 minutes between each Then: Cool Down

Workout: Warm up as you like Then: Sandbag Clean & Squat Combo 2x Sandbag Clean + 5x Sandbag Squat @ 70# bag One combo every 30 seconds for 5 minutes Then: KB Clean & Press/ Rack Squat Combo 2x Two-hand KB Clean + 5x KB Rack Squat @ 2x 16-20kg KB One combo every 30 seconds for 5 minutes Then: 5x Heavy Front Squat (70-75% range) + 30 sec all-out on AirDyne Five sets, rest a lot between sets OR: 6x Heavy Step-up + 30 sec all-out Row, Ski or AirDyne Use a box that place leading thigh parallel to floor Hold weights in Farmer position, 60-65% of body weight +/- Five sets, rest a lot between sets (4-6 minutes) Then: 5x Burpee Pull-up + Dead Hang to failure 11 sets Then: Either cool down Or "cool down" with the Mental Strength Challenge: KB Swing to failure @ 24kg, aka "Can't or Won't?"

Workout: Work up to Heavy TGU Then: 4x (30sec Work/30sec "Rest") Push Press "Rest" is in OH position Then: 4x (30sec Work/30sec "Rest") Mountain Climber "Rest" is in FLR Position Then: 4x (30sec Work/30sec "Rest") Squat "Rest" is in parallel position Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: "TailPipe": P1: 250m Row P2: KB Rack Hold @ 2 x 53# KB Three Rounds Then: Cool Down

Workout: 4x (10m Lunge + 10m Broad Jump) 3x10 Shoulder Dislocate + 3x5 Snatch Balance Then: Work up to Heavy Front Squat (i.e. Max) 10 total reps or less Then: 3 Position Snatch: 2 @ 35#, 45#, 55# 1 @ 60#, 65#, 75# Then: Snatch Practice @ 85-95#

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x5 Jump Squat Then: Practice Knee Jump Then: 10x OHS @ BW + 10x GHD Sit-up + 20x Front Squat @ BW + 20x Reverse Burpee + 30x Back Squat @ BW + 30x Strict KTE Then: Cool Down Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Front Squat Strength Ladder: 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps @ 55% 1RM 4 reps @ 60% 1RM 3 reps @ 65% 1RM 2 reps @ 70% 1RM 1 rep @ 80% 1RM Then: 10 minutes Row Max Calories

Workout: 10-20 minute Row/Ride @ Easy Pace Then: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat @ 25# 2x20m Lunge 2x20m OH Lunge Then: 5x5 SL Squat @ 20” Box Then: Work up to Heavy Back Squat Then: 10x10 Back Squat @ ~50% 1RM Rest 2 minutes between sets Then: 4x (30sec Work/30sec Rest) Frog Hop @ >30 reps per interval pace Three Sets, Rest 2 minutes between sets Then: Cool Down

Workout: Work up to Heavy Deadlift via Strength Ladder: Start light and add weight at each rung of the ladder For example: 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps @ 55% 1RM 4 reps @ 60% 1RM 3 reps @ 65% 1RM 2 reps @ 70% 1RM 1 rep @ 75% 1RM 1 rep @ 80% 1RM Etc Then: 5 minute Progressive Row Warm-up: Start easy and each minute increase pace by 5 split seconds For example: One minute at 2:00/500m pace + One minute at 1:55/500m pace + One minute at 1:50/500m pace + One minute at 1:45/500m pace + One minute at 1:40/500m pace Then: 10x "Headcutter" @ 53/35# + 30sec Explosive Step-up + 30sec Box Jump 30sec Row @ >150-175m pace (i.e. sub 1:40/500m) + 60sec Rest Three Rounds Then: Cool Down

Workout: Throw Medicine Balls Then: KB Swing Ladder: 10x each @ 12kg, 16kg, 20kg, 24kg, 32kg and 40kg Then: KB Clean & Jerk Ladder: 10x One-hand C&J (5 each arm) @ 12kg, 16kg 20kg, 24kg 10x Two-hand C&J @ 2x 16kg, 2x 20kg Then: Barbell Couplet: 1x Power Clean + 2x Jerk @ 115-135# 1 couplet every 30 seconds for five minutes Then: Back Squat Cluster Set: 5x @ 175# 3x @ 155# 2x @ 135# Seven cluster sets, rest 2-3 minutes between sets Then: 100x KB Swing @ 32kg without setting KB down Then: Cool down Workout: Work up to Heavy Deadlift Then: 5x30sec AirDyne Sprint Rest 2:00 minutes between efforts Improve pace each effort Then: 5x10sec AirDyne Sprint Rest 2:00 minutes between efforts Improve pace each effort Then, Later: 30x (30sec Walking Lunge @ 2 x 20# DB/30sec AirDyne) Then: Cool Down

Workout: Six Way BB Complex: 6x Deadlift + 6x Bent-over Row (back parallel to floor) + 6x Hang Clean + 6x Front Squat + 6x Push Press + 6x Back Squat + 6x Push-up + Do these all in a row without letting go of the bar. Rest 1-2 minutes. Do 3-4 sets. Increase weight on bar with each series, i.e. 75#-85#-95#-105# Then: 3x (1-6) Pull-up Ladder Then: Bench Press @ BW + Burpee 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7. 3/8. 2/9, 1/10 Then: 4x (30sec Work/30sec “Rest”) Push Press @ 2 x 15-25# DB. “Rest” in OH position Workout: 10 minute Row @ Easy Pace Then: 5x Clean Hi-Pull @ 80% 1RM + 90-second Row @ >450m pace 3:00 minute Rest Three Rounds Then: 5 minute Intermission (including 3rd-3min Rest period above) Then: 5x Front Squat @ 80% 1RM + 90-second Run on Treadmill @ 90-95% MHR (i.e. HARD) + 3:00 minute Rest Three Rounds Then: 5 minute intermission (including 3rd-3min rest period above) Then: 300sec FLR

Workout: Warm-up with Squats, Sit-ups, Push-ups Then: 10x Push-up + 10x Jump Squat + 10x Sit-up + 10x Burpee + 100m Bear Crawl Ten Rounds Then: 10-20 minute Cool Down

Workout: 10 minute Row @ Easy Pace Then: 4x10m Walking Lunge 4x10m of "jumping back" Then: 2x5 Broad Jump 2x5 Squat Jump 2x5 Knee Jump 2x5 Tuck Jump Then: 6x2 Accelerating Squat (w/chain) Rest 2 minutes between each set Then: 6x (20sec Work/40sec Rest) Speed Squat @ light weight Then: Cool Down Workout: Deadlift: 4x4 @ 70% 1RM + 20# 1x2 @ 80% 1RM + 20# 1x2 @ 90% 1RM + 20# Then: 1-10-1 KB Step-up Ladder with (KB in Rack) Partner Style While one partner is working one is standing with Kbs in rack Then: 6x (30sec Work/30sec Rest) Row @ 500m PR pace Then: 50 calorie sprint on Rower Then: Cool Down

Workout: Six Way BB Complex: 6x Deadlift + 6x Bent-over Row (back parallel to floor) + 6x Hang Clean + 6x Front Squat + 6x Push Press + 6x Back Squat + 6x Push-up + Do these all in a row without letting go of the bar. Do 3-4 sets, Rest 1-2 minutes between each Increase weight on bar with each series, i.e. 75#-85#-95#-105# Then: "Those Burpees Suck" 10x Pull-up + 20x KB Swing @ 53# + 30x Box Jump @ 24" Box + 40x Push-up + 50x Sit-up + 60x Burpee + 10x Pull-up Then: 300 seconds of FLR on Rings

Workout: 3x5 Wall Squat 3x10 Squat 3x10 Pull-up 2x10 Shoulder Dislocate Then: Practice Push Press Then: 10x Push Press 2:00 minute Row @ 1:55/500m pace 2:00 minute Rest Three Rounds Then: 5 minute Intermission (including 3rd-2min Rest period above) Then: 10x Strict Pull-up + 2:00 minute AirDyne + 2:00 minute Rest Three Rounds Then: 5 minute Intermission (including 3rd-2min Rest period above) Then: 30sec Push-up + 30sec Burpee + 30sec Toes To Bar + 30sec Atomic Sit-up + 60 second Rest Three Rounds

Workout: 10 minute Run @ Easy Pace Then: 10x Weighted Farmer Lunge @ 2 x 40# DB + 2:00 minute Treadmill @ Speed 8.3-10.3 + 2:00 minute Rest Three Rounds Then: 5 minute Intermission (including 3rd-2min Rest period above) Then: 10x Goblet Squat @ 70# + 2:00 Spin Bike/Step-Mill/Row (Hard) + 2:00 minute Rest Three Rounds Then: 5 minute Intermission (including 3rd-2min Rest period above) Then: 4x (30sec Work/30sec “Rest”) Squat. “Rest” in parallel position Two Sets, Rest 2 minutes between each

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: 30sec Box Jump @ 20" + 60sec Step-up + 30sec Quick Step + 60sec FLR Ten Rounds Then: 30sec Goblet Squat @ 53# + 60sec KB Swing @ 53# + 30sec Lunge @ 2 x 36# KB + 60sec Rack Hold @ 2 x 36# KB Ten Rounds Then: Cool Down

Workout: 10min Easy Row 2x20m Lunge 3x5 Wall Squat 3x5 Off-Box Squat Then: 10x Man-Maker @ 2x25# DB + 20m Bear Crawl @2x25# DB Rest 60 sec between each 6 Rounds Then: Cool-Down with 10 min easy row

Workout: 3x5 Wall Squat 3x10 Squat 3x5 Goblet Squat @ 35# 3x20m Lunge 5x5 SL Squat @ 20” Box Then: Work up To Heavy Back Squat Then: 5x25 Back Squat @ ~50% 1RM Full Rest between sets Then: 30x Lunge (15 each side) + 30sec Wall Sit Seven Rounds Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Work up to Heavy Deadlift Then: 10-1 Deck Squat Ladder In between each rung complete a 100m SkiErg Sprint Looks like: 10x Deck Squat + 100m SkiErg Sprint + 9x Deck Squat + 100m SkiErg Sprint + 8x Deck Squat + Etc

Workout: 5 minute Row @ Easy Pace Then: 5 minute Progressive Row: One minute @ 2:00/500m pace + One minute @ 1:55/500m pace + One minute @ 1:50/500m pace + One minute @ 1:45/500m pace + One minute @ 1:40/500m pace Then: 3x5 Bottoms Up Press @ 2 x 35# KB 3x5 Clean & FSPP @ 2 x 35# KB 3x5 Two Hand Snatch @ 2 x 35# KB Then: 5x Bottoms Up Press @ 2 x 35# KB + 5x FSPP @ 2 x 35# KB + 5x Two Hand Snatch @ 2 x 35# KB + 30sec Row @ >150m pace Do 4 rounds, Rest a bit, Do 3 rounds, rest a bit, etc to 1 round Then: Cool Down

Workout: 3x Clean & Press @ 2 x 16kg KB every 30sec for 5 minutes Then: 3x Burpee every 30sec for 5 minutes Then: 5x Strict Press every 30sec for 5 minutes "Rest" in Strict Press Then: Work up to Heavy Bench Press Then: 10x Bench Press @ 135# + 4x (30sec Work/30sec Rest in which 10x Push-up must be done) Row + 2 minute Rest Three Rounds Then: 10x KB Clean & Press @ 2 x 40-53# KB + 4x (30sec Work/30sec Rest) AirDyne or SkiErg + 2 minute Rest Three Rounds Then: Cool Down

Workout: 10 minute Row/Ride @ Easy Pace Then: 10 minute Row or AirDyne "kinda hard" i.e. about 80% effort Then: P1: 15x Ball Slam + 60sec AirDyne/Row (Hard) P2: Rest Three Rounds Then: P1: 10x Goblet Squat (Heavy) + 60sec AirDyne/Row (Hard) P2; Rest Three Rounds Then: Cool Down with "Grip Work"

Workout: 2x10 Shoulder Dislocate 2x5 Wall Squat 2x10 Squat 2x5 Jump Squat 2x (5x Tuck Jump + 5x Box Jump + 5x Knee Jump) Then: 5x Snatch Grip DL + 5x Whip Snatch + 5x OHS + 5x Whip Snatch Five Sets @ 75-95# Then: 10x Ball Slam @ 25# + 250m SkiErg + 10x Goblet Squat @ 70# + 25c AirDyne Sprint + 10x Hex Bar DL @ 145-155# + 250m Row Five Sets, Rest 2 minutes between each

Workout: Work up to Deadlift 1RM Then: 10-1 Burpee/Pull-up Ladder In between each rung complete 20x KB Swing Looks Like: 10x Burpee/Pull-up + 20x KB Swing + 9x Burpee/Pull-up + 20x KB Swing + 8x Burpee/Pull-up + 20x KB Swing + Etc

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge 5x5 Single Leg Squat @ 20" Box Then: Work up to Heavy Squat Then: 100x Back Squat @ 135# Each time the bar is racked or set down player must do 20x Burpee/Pull-up Then: 500m Row For Time Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m Overhead Lunge Then: 5x Back Squat @ 50% +/- Every 30 seconds for five minutes Intermission 5x Push Press @ 50% +/- Every 30 seconds for five minutes Intermission 5x Headcutter @ >20kg KB Every 30 seconds for five minutes Intermission 5x Burpee Every 30 seconds for five minutes Intermission 3x Man-Maker @ >25# DBs Every 30 seconds for five minutes Intermission Then: 4x 30/30 Back Squat with a light load (75# +/- for males) Max reps in 30 sec then Rest 30 sec Rest five minutes 4x 30/30 Back Squat with even lighter load (45# +/- for males) Max reps in 30 sec then Rest 30 sec Then: Cool down

Workout: 15 minute Double Unders practice Then: 10 minute Row 1.5O pace Then: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge Then: 10x10 Lunge @ 135# Rest 1-2 minutes between sets Then: 10 minute Row 1.5O pace Then: Cool Down Workout: Progressive AirDyne or Row Warm-up: 5 minutes Easy + 5 minutes (get faster each minute throughout) Then: 2x (30sec Box Jump + 30sec Step-up) Two Sets, Rest 2 min between each set Then: 30sec Row @ >150m pace + 90sec Rest Ten Rounds Player must get 1 more meter each round (i.e. 150m, 151m, 152m, etc) Player must do 10x Perfect Squat & 10x Perfect Strict Press @ 2 x 20# during Rest Then: Cool Down

Workout: Warm up … as you believe you need based on the workout Then: Max Push Press in 60 seconds @ 2x 25-40# DBs Four sets, rest 60 seconds between sets Then: 5-minute Intermission Then: Max Goblet Squats in 60 seconds @ 20-24kg KB Four sets, rest 60 seconds between sets Then: 5-minute Intermission Then: "Jonestown Sprint" Push Press @ 75# + Burpee Pull-up 20x of each + 10x of each OR: "Jonestown Marathon" Push Press @ 75# + Burpee Pull-up 30x of each + 20x of each + 10x of each OR: "Jonestown Heavy" Push Press @ 135# + Burpee Pull-up 20x of each + 10x of each Then: Cool down

Workout: Work up to Heavy Triple on Front Squat Then: 3x10 TGU @ 16-20kg KB Then: 3x10 Good Morning @16kg KB Then: 10x (10m Walking Lunge +10m Burpee/Broad Jump) Rest as needed between sets Then: Cool Down

Workout: 3x10 Shoulder Dislocate Work up to heavy Bottom-up Press Then: Team Step-up Ladder 1-10 on 20" box P1: Step with KBs in Rack position P2: Hold KBs overhead until P1 finished Switch positions, repeat to complete one "rung" Continue climbing … Then: Row 250m - SPRINT Flip coin to determine Work or Rest If "Work" hold Funky Bar overhead for Row time If "Rest" then Rest Then: Ski 200m - SPRINT Flip coin to determine Work or Rest If "Work" hold Slosh Pipe overhead for Ski time If "Rest" then Rest Two sets of each Then: Row 100m - SPRINT Flip coin to determine Work or Rest If "Work" hold Funky Bar or Slosh Pipe overhead for 60 sec If "Rest" then Rest for 60 sec Then: "10-Minute Calves" 4x 30/30 Frog Hop (rest is actual rest) Rest two minutes 4x 30/30 Frog Hop (rest done on tippy-toes) Then: Cool down Workout: 20x Lunge @ 2 x 20# DB + 30sec Row 1.35/500m pace + 60sec Rest Ten Rounds Player must trend upwards throughout in regards to Rower intensity

Workout: "Standard Warm-up" (Wall Squat, Air Squat, Lunge, Weighted Lunge, Overhead Lunge, Goblet Squat) Then: Back Squat @ 90% BW Max reps in 60 seconds Rest 90 seconds Four sets Then: Seated DB Press @ 2x 30-40# Max reps in 60 seconds Rest 90 seconds Four sets Then: Push Press: use same weights as for Seated Press Max reps in 60 seconds Rest 90 seconds Four sets Then: 5x Man-Maker: use same weights as for Seated Press + Farmer Hold to failure @ 2x70# KB - or Dead Hang to failure Three sets Then: Row to HELL 50-40-30-20-10 calories Rest between intervals as long as it took to complete the previous interval Then: Cool down Workout: Work up to Heavy Bench Press Then: 3x3 Bench Press @ 80-85% 1RM Then: 4x15 Bench Press @ 50% 1RM Complete on Metronome beat (60bpm/30rep per minute pace) Then: 4x (30sec Work/30sec Rest) Bench Press @ BB & 40# Chain Then: 4x (30sec Work/30sec Rest) Push-up Then: 3x (5x FSPP @ 95# + 5x Burpee/Pull-up + 5x Wall Ball @ 20#) + 250m Row (Hard) Three Rounds

Workout: Standard Warm-up (Wall Squat, Squat, Lunge, OH Lunge, Goblet Squat) Then: KB Swing Ladder 10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total) Then: Goblet Ladder 10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total) Then: KB Press / Jerk Ladder 10x at each weight: 12, 16, 20, 24, 28, 32kg 5x each arm, Strict Press until it's too heavy then Jerk BE SMART: climb ladder without ego, stop when you should Try 2-3 reps @ 40kg but do not be greedy Then: Headcutter Ladder 10x at each weight: 12, 16, 20, 24, 28, 32, 40kg (70x total) Then: KB Shuffle / Hop: 15m at each weight: 12, 16, 20, 24, 28, 32kg This will require 6-10 jumps (and swings) per 15m Then: Team Rowing Race to 5000m Divide work as needed: 30-sec, 60-sec, 500m, etc Transitions are included in total time Then: Cool down

Workout: 10-1 Dip Ladder Then: 3x10 Bench Press @ 135# Then: 25x Close Grip Bench Press @ 135# + 5x H.I.R.T.S Row + 60m Farmer Carry @ 2 x 70# KB Three Sets, Rest 2-3 minutes between each Then: 10x Close Grip Bench Press @ 225# + 5x Ring Pull-up + 60m Straight Axle Carry @ 2 x 53# Bars Three Sets, Rest 2-3 minutes between each Then: 3x10 Bottoms Up Press @ 2 x 25# Workout: Warm up with Progressive Row: 5 minutes @ Easy Pace 1 minute @ 2:00/500m pace 1 minute @ 1:55/500m pace 1 minute @ 1:50/500m pace 1 minute @ 1:45/500m pace 1 minute @ 1:40/500m pace Then: 10x Burpee 10x Burpee @ 2 x 10# 8x Burpee @ 2 x 20# 6x Burpee @ 2 x 25# 4x Burpee @ 2 x 30# Then: P1: 10x Jumping Pull-up P2: Rest Three Rounds Then: P1: Bulgarian Bag Full Moon (15 each direction) P2: Dumbbell OH Hold Three Rounds Then: DB Triplet: 5x FSPP @ 2 x 30# DB + 150m Row (Hard) One Round every 2 minutes for 12 minutes

Workout: 2x5 Wall Squat 2x10 Squat 3x5 Jump Squat Then: 10x Deck Squat + 100m Ski + 9x Deck Squat + 100m Ski + 8x Deck Squat + 100m Ski + etc. down ladder to 1 Then: Farmer Carry @ 143# Hex Bar for max distance in 5 minutes Rest 2 minutes Goblet Squat @ 32kg (20kg for females): max reps in 5 minutes Rest 2 minutes Burpee: max reps in 5 minutes Rest 2 minutes Wall Ball/ Target Ball @ 20# ball: max reps in 5 minutes Then: Cool down Workout: Warm up appropriately for what is to come Then: Ski 500m for time Then: Rest for a while Then: Work up to heavy-ish Front Squat, maybe 75-80% of 1RM Then: 10x Squat* @ 70% (+/-) of FS + 25x Box Jump on 20" box initiated with full Jump Squat Five rounds *Front Squat until you can't, switch to Back Squat, continue Then: 10x Press* @ "correct" weight for the caper + 20x Ring Push-up (feet same height as hands) Five rounds *Strict Press until you can't, switch to Push Press, continue Then: Cool down

Workout: 2x5 Wall Squat 2x10 Squat 3x5 Jump Squat Then: 10x Deck Squat + 100m Ski + 9x Deck Squat + 100m Ski + 8x Deck Squat + 100m Ski + etc. down ladder to 1 Then: 12x DB Press (heavy) + 2 minutes Ski Erg (<1:45/ 500m pace) + 2 minutes Rest Three sets Then: Five-minute Intermission Then: 15x Lateral DB Raise @ 2x20# + 1 minute Row (<1:40/ 500m pace) + 2 minutes Rest Three sets Then: Five-minute Intermission Then: 60-sec Ski Erg all-out, max distance Then: Cool down Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat Then: 30sec SkiErg @ >150m Pace + 90sec Rest Fifteen Rounds Player must trend intensity upward through workout Player must complete 5x Goblet Squat @ 88# in each rest period Then: 30sec Row @ >150m Pace + 90sec Rest Fifteen Rounds Player must trend intensity upward through workout Player must complete 10x Ball Slam @ 25# in each rest period Then: Cool Down

Workout: 10 minute AirDyne or Row @ Easy Pace Then: P1: 15x Ball Slam @ 15-25# + 60sec Ride/Row/Ski (Hard) P2: Rest Five Rounds Then: 5 minute Intermission Then: P1: 15x Ball Slam @ 15-25# + 60sec Ride/Row/Ski (Hard) P2: Rest Five Rounds Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: "TailPipe": P1: 250m Row P2: KB Rack Hold @ 2 x 53# KB Three Rounds Then: Cool Down

Workout: Work up to Heavy TGU Then: 4x (30sec Work/30sec "Rest") Push Press "Rest" is in OH position Then: 4x (30sec Work/30sec "Rest") Mountain Climber "Rest" is in FLR Position Then: 4x (30sec Work/30sec "Rest") Squat "Rest" is in parallel position Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 3x10 Shoulder Dislocate Then: Work up to Heavy Hex Bar Deadlift Then: 10-1 "HeadCutter" Ladder @ 36-53# KB Then: Cool Down with "FLR" Workout: 50x Pull-up (Strict, Chest-To-Bar, Dead Hang, No Kip) Then: 3x10 Front Raise @ 2 x 25# DB 3x10 Lateral Raise @ 2 x 25# DB Then: Seated DB Press: 1x10 @ 2 x 40# DB 1x10 @ 2 x 50# DB 3x10 @ 2 x 60# DB Then: Bench Press @ 115# Max Reps To Failure Five Sets, Rest 2 minutes between sets Then: 25x Pull-up (Strict, Chest-To-Bar, Dead Hang, No Kip)

Workout: 100x Pull-up (Strict, Chest-To-Bar) Then: 10x Bench Press @ BW + 5x Heavy Rope Pull Five Sets, Rest 2 minutes between each Then: 10x Seated DB Press (Heavy) + br> 10x Burpee/Pull-up Five Sets, Rest 2 minutes between each Then: 10x Dip + 10x Push-up + 10x Plank Pull on Rings Five Sets, Rest 2 minutes between each Then: Cool Down Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: P1: 10x KB Swing + 10x Ball Slam + 2:00 minute AirDyne P2: Rest Five Rounds

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: 10-1 Deadlift Ladder Add weight at each rung Then: "Row To Hell": 50-40-30-20-10 calorie team ladder Then: Cool Down Workout: 50x Pull-up (Strict, Chest-To-Bar, Dead Hang, No Kip) Then: 50x Strict Push-up Then: 2000m Row for Time OR 7:00 minute Row for Max Meters Then: 5 minute Rounds at each of the following stations: Burpee/Pull-up + SkiErg (meters) + Box Jump + Row (Meters) + Push-up + KB Swing @ 53/35# Rest 2 minutes between each station