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: 3x5 Wall Squat 3x10 Squat 3x10 Pull-up 2x10 Shoulder Dislocate Then: Practice Push Press Then: 10x Push Press + 2:00 minute SkiErg @ 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:

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: 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: 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: 2x5 Wall Squat

2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH lunge Then: 5x5 SL Squat Then: 3x10 Shoulder Dislocates Then: 20x Full Moon (10x Right/10x Left) @ Red Bulgarian Bag + 2:00 minute AirDyne @ >60cal pace + 2:00 minute Rest Three Rounds Then: 5 minute Intermission (including 3rd-2min Rest period above) Then: 15x Push Press @ 2 x 15# 1:00 minute AirDyne @ >40cal pace + 2:00 minute Rest Three Rounds 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: 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# (40# of chain) + 3x @ 155# (20# of chain) + 2x @ 135# (no chain) 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: "Triathlon To Hell" Relay Race P1: 500m SkiErg + 50cal AirDyne + 500m Row P2: Repeat Then: P1: 400m SkiErg + 40cal AirDyne + 400m Row P2: Repeat Then: Go until each player has done 100m SkiErg + 10cal AirDyne + 100m Row

Workout: 3x10 Shoulder Dislocate Then: 10-1 Ladder of the following movements: Pull-up Plank Pull Push-up Arnold Press 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 AirDyne Max Calories Then: Cool Down

Workout: Work up to Deadlift 1RM

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: Warm up (Row, Ride, Ski, then Squat, Lunge, Jump) Then: Work up to heavy Rack Pull 3x3 from below the knee @ "heavy" load, 115-130% of 1RM 3x Broad Jump for MAX distance after each set, rest 30-60 sec before jumping 2x2 from above the knee @ "heavy" load, 125-140% of 1RM 2x Broad Jump for MAX distance after each set, rest 30-60 sec before jumping Then: "Jump-a-Palooza" 15m Broad Jump + 1x Box Jump onto 48" box + 15m Obstacle Jump + 15m Weighted Burpee Broad Jump @ 2x15-20# DBs + 15m Obstacle Jump + 15m KB Shuffle @ 20kg Five times, rest enough between each "set" to be "safe" Then: Tag Team style: P1: 25x Target Ball @ 20# ball P2: Hold 25# ball overhead until P1 finished Switch positions, repeat to complete one round, do three rounds Then: Med Ball Toss from inside squat rack (over 9' high crossbar) 21x @ various ball weights from 15-35# Two sets, rest between sets by feeding or shagging balls for other players Then: Cool down

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: 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: Warm-up Then: 500m SkiErg + 60sec Rest Ten 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

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: 10 minute AirDyne @ Easy Pace Then: 10x Bench Press @ 225# + 10sec AirDyne Sprint @ >1200 watts Six Sets, 2 minutes Rest between sets Then: 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: 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: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x5 Jump Squat Then: 10-1 Partner Ladder: Deck Squat/100m SkiErg: P1: 10x Deck Squat + 100m SkiErg @ sub 1:40/500m pace P2: Rest Switch, Repeat P1: 9x Deck Squat + 100m SkiErg @ sub 1:40/500m pace P2: Rest Switch, Repeat Etc Then: 10-1 Partner Ladder: Burpee Box Jump/20cal AirDyne: P1: 10x Burpee Box Jump + 20cal AirDyne @ 20-25sec pace P2: Rest Switch, Repeat P1: 9x Burpee Box Jump + 20cal AirDyne @ 20-25sec 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: 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: 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

Here is the workout featured in the video: 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" AirDyne
Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 5x5 SL Squat @ 20" Box Then: DB Complex: Deadlift + Bent Row + Upright Row + Curl (when you can't cheat) + Front Squat + Strict Press (when you can't then Push Press) + Push-up 12 reps of each @ 2 x 15# DB 10 reps of each @ 2 x 20# DB 8 reps of each @ 2 x 25# DB 6 reps of each @ 2 x 30# DB 4 reps of each @ 4 x 40# DB 2 reps of each @ 2 x 50# DB 2 reps of each @ 2 x 60# DB

Then: P1: 4x (30sec Work/30sec Rest) SkiErg @ >150m pace per interval P2: 4x (30sec Work/30sec Rest) Explosive Step-up One Round and partners switch so each does 4x (30/30) Ski & 4x (30/30) Step-up Then: P1: 4x (30sec Work/30sec Rest) Row @ >150m pace per interval P2: 4x (30sec Work/30sec Rest) Box Jump One Round and partners switch so each does 4x (30/30) Row & 4x (30/30) Box Jump Then: P1: 4x (30sec Work/30sec Rest) AirDyne @ >15c pace per interval P2: 4x (30sec Work/30sec Rest) Burpee/Box Jump One Round and partners switch so each does 4x (30/30) Ride & 4x (30/30) Burpee/Box Jump Then: Cool Down orkout: 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: "200FY": i.e. 200 calories in 10 minutes on AirDyne

Workout: 2000m Row For Time

Workout: Work up to Heavy Deadlift Then: 19x Deadlift @ 405#

Do 19 total reps in sets of 1 and 2 reps Then: Warm up on SkiErg Then: 1x20sec SkiErg Sprint Then: 2x30sec SkiErg Sprint

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: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: Max Bench Press Reps @ 135# on Bosu + Max Pull-ups Five Sets, Rest 2-3 minutes between sets Then: Cool Down Workout: Deadlift: 3x10 @ 135# 3x9 @ 225# 3x8 @ 235# 3x7 @ 245# 3x6 @ 255# 3x5 @ 275# 3x4 @ 285# 3x3 @ 295# 3x2 @ 305# 3x1 @ 315#

Workout: Warm up with "Instructor Payback" Then: 20x GHD Wall Ball + 20x GHD Back Extension + 20x GHD Plank Piston Press Three Rounds Then: More Instructor Payback Then: 5x Pull-up + 5x Dip + 5x GHD Sit-up Ten Rounds Then: Cool Down Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x5 Jump Squat Then: 5 minute AirDyne Then: 10x Back Squat @ 225# + 20cal AirDyne Sprint @ sub 20sec pace (i.e. 1000-1500 watts) + 30m Prowler Push (High/Low) Ten Sets, Rest 2 minutes between sets Then: Cool Down Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x5 Jump Squat Then: 5 minute AirDyne Then: 10x Back Squat @ 225# + 20cal AirDyne Sprint @ sub 20sec pace (i.e. 1000-1500 watts) + 30m Prowler Push (High/Low) Ten Sets, Rest 2 minutes between sets Then: Cool Down