Workout 33

For time
800m run
60 squat snatches
400m run
60 hang cleans
200m run
60 back squats
400m run
60 hand release pushups
800m run
60 pull-ups

Workout 31

For time
20 pushups, 1 sit-ups
19 pushups, 2 sit-ups
...continues in this pattern until...
2 pushups, 19 sit-ups
1 pushups, 20 sit-ups

Workout 30

For time
1 mile run

Rest two minutes

4 rounds
100m run
100m walk

Rest two minutes

6 rounds, for time
24 air squats
24 pushups
24 walking lunges
400m run

Workout 29

5 rounds, for time
15 empty barbell thrusters
10 burpees over the bar

Workout 28

For time
25 back squats
25 front squats
25 OH squats
400m run
25 strict press
25 push press
25 push jerks
400m run
50 hang squat cleans
400m run
50 hang power snatch
400m run

Workout 27

20 minute AMRAP
20 medicine ball cleans
60 double unders

Workout 26

3 Rounds, for time
50 medicine ball cleans
800m run

Workout 25

For time
100m walking lunges
100 pushups
100 medicine ball cleans
100 ring rows
100m walking lunges

Workout 24

For time
1600m run (mild, mild moderate, moderate, modstate severe)
100 bent over rows (or ring rows)
1200m run (mild moderate, moderate, moderate severe)
50 pushups and 50 strict handstand pushups (in any order)
800m run (moderate, moderate severe)
100 air squats
400m run (moderate severe)
50 walking lunges and 50 plate overhead walking lunges

Workout 23

For time
1 mile run

Then, 10 rounds
10 ring rows
10 pushups
10 air squats

Then, for time
1 mile run

Workout 22

For time
1 mile run (mild-moderate)

Rest 2 minutes

4 Rounds, for time
100m run
15 burpees
100m run
10 hand-release push ups

Rest 2 minutes

3 Rounds, for time
50 double unders
20 sit-ups
20 shoulder taps
50 double unders

Workout 21

5 Rounds, for time
Run 10 yards (down and back)
5 burpees to plate
Run 20 yards
5 burpees, 5 G2O
Run 30 yards
5 burpees, 5 G20, 5 lunges jumping (each leg)
Run 40 yards
burpees, G2O, lunges, weighted squats
Run 50 yards
burpees, G2O, lunges, weighted squats, plate thrusters

Workout 20

5 minute AMRAP
5 pushups
7 sit-ups
10 air squats

Workout 19

3 Rounds, for time
30 front squats
30 up down

Workout 18

For time
800m run (easy)

4x100 sprints (mild moderate, moderate, moderate severe, as fast as possible). Make sure as you increase intensity you focus on bringing knees higher as you drive through each step, spending the least amount of time possible with your feet on the ground).

After each 100m, walk back 100m.

12 Minute AMRAP
10 ground to overhead
5 burpees over plate
10m fingertip bear crawl (down and back)
200m run

Workout 17

For time
1 mile run

24-20-16-12-8-4
Front rack walking lunges
Hand release pushups

100m tire flip burpees (1 flip, 1 burpee, 1 flip, 1 burpee, until you complete 100m)

1 mile run

Workout 16

For time
1 mile run
then
10 rounds
10 bent over rows
10 pushups
10 air squats
then
1 mile run

Workout 15

For time
400m mild moderate
400m moderate
400m moderate severe
400m mild severe

7 minute AMRAP
10 ground to overhead
100m run down and back
10 strict press
100m run down and back

7 minutes to simulate a moderate intensity wrestling match.

For time
1 mile run mild-moderate pace

Workout 14

For time
1600m run
100 bent over rows
1200m run
100 pushups
800m run
100 sit-ups
400m run
100 double unders
200m run
100 air squats

Workout 13

For time
1 mile run

Rest

4 Rounds, for time
10 burpees
100m run
10 pushups
100m run
10 thrusters
100m run
10 sit-ups
100m run

Workout 12

For time
800m run (moderate)

Rest

12 minute AMRAP
10 ground to overhead (45#)
5 burpees over weight
200m run

Rest

For time
800m run (light)

Workout 11

For time
24-20-16-12-8-4
Front rack walking lunges
Hand release pushups

Rest 5 minutes

10 Rounds, for time
10 Push Press (sub strict press where appropriate)
30 Double Unders

Rest 5 minutes

4 Rounds, for time
100m run
15 v-ups
100m run
15 dead bugs

Workout 10

For time
1 mile run (easy)

6 Rounds, for time
200m run (down and back)
20 pushups
200m run (down and back)
20 sit-ups

Workout 9

4 Rounds, for time
100m jog
100m sprint
100m jog
100m sprint

Rest 5 minutes

10 Rounds, for time
10 bent over rows
30 double unders (60 singles as substitute if you don’t have double unders, or 30 jump double taps if you don’t have a rope)

Workout 8

For time
1 mile

Rest 2 minutes

5 Rounds, for time
100m bear crawl
30 air squats
100m run
20 strict press
For For ok
Rest 1 minute

3 Rounds, for time
200m run (down and back)
20 bent over rows

Workout 7

For time
1 mile run

Rest 2 minutes

4 Rounds, for time
100m run
15 burpees
100m run
10 hand-release push ups

Rest 2 minutes

2 Rounds, for time
200m run
30 mountain climbers
200m run
30 v-ups

Workout 6

3 Rounds, for time
50 double unders
100m bear crawl (to midfield and back)
21 sandbag strict press (or 21 kettlebell swings)
50 double unders
rest 30 seconds

Workout 5

5 Rounds, for time
200m run
30 mountain climbers
200m run
30 v-ups

Workout 4

For time
400m run
50 walking lunges
400m run
50 air squats
800m run
50 burpees
800m run
50 pushups
400m run
50 pullups*
400m run

use a Soccer Goal Post, or complete 50 bent over rows with a sand bag

Workout 3

For time
1 Mile run

2 minute rest

For time
10 Rounds for time
100 meter run
10 hand release burpees
100 meter run
20 double unders

Workout 2

5 Rounds for time
20 second sprint
40 second recovery jog

2 minute recovery

7 Minute AMRAP
10 ground to overhead
100 meter run
10 strict press
100 meter run

Workout 1

For time
1 Mile run
100 bent over rows (sand bag)
200 pushups
300 air squats
1 Mile run