A. Overhead squat – Find your 3 rep max.

B. 8 minute AMRAP of:

4 squat snatches

32 double-unders.

C. Accumulate 4 minutes in a single arm plank. Switch arms and/or rest as needed.


A. Front squat – Find your 5 rep max.

B. Core extravaganza! ™

Using a Tabata timer (20 sec work, 10 sec rest), do:

5 rounds of tuck or hollow hold

5 rounds of right side arch hold (or side plank)

5 rounds of arch hold (face down)

5 rounds of left side arch hold (or side plank).


A. A. Sumo deadlift – 5×5, up to a moderate weight. If you did them last week, increase your weight by 5-10%. Compared to a conventional deadlift, the feet are wider and toes more turned out, and the hands are positioned inside the shins, rather than outside.

B. 12 minute AMRAP of:

10 handstand push-ups (or 15 regular push-ups)

30/20 (men/women) calorie row.


A. Close-grip bench press – 5×6 reps, increasing weight from last week if possible.

B. 3 rounds for time of:

6 barbell overhead reverse lunges (135/95)

12 back rack reverse lunges

18 back squats

18 strict chin-ups (scale reps, or to body rows/ring rows).

Scale barbell weight to about 40% of your max back squat, or less if your overhead position is limiting.


Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.


A. Rope climb / pegboard practice

– 10 minutes of rope climb and/or pegboard skill practice

– 4 max effort sets of 1 1/4 pull-ups (or foot assisted pull-ups)

B. For 10 minutes, for calories on the rower or bike:

40 seconds hard effort, 20 seconds easy.

Record your total calories.


A. From Coach Ben Bergeron, “Water Break”:

Three 4-minute AMRAPs in 20 minutes:

0:00-4:00 minutes, AMRAP of:

27 hang power cleans (115/85)

27 lateral burpees over the rower (or barbell, if you’re using a bike)

27/21 calorie row

Rest 4 minutes

8:00-12:00 minutes, AMRAP of:

21 hang power cleans (135/95)

27 lateral burpees over the rower

21/15 calorie row

Rest 4 minutes

16:00-20:00 minutes, AMRAP of:

15 hang power cleans (155/105)

27 lateral burpees over the rower

15/12 calorie row.