Monday

1a Squat wave 9/6/3/6/9

1b Band resisted KB swings 3 x 10

1c Box Jumps 3 x 3

2a Chins 3 x 2 / 3 x max

2b Pause Jammer Press 3 x 8e/s

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

Wednesday

Warm-up: 3 Rounds

SL Hip Thrusts x 10e/s

Band Pullaparts x 15

Wrestlers twist x 5e/s

1a Bench wave 9/6/3/6/9

1b Pushups 3 x max

2a Reverse lunge sliders 2 x 10e/s

2b Pullups 2 x max

Cond: 4mins:

Max effort Burpees min 0-1 and then,

3 mins:

5 Chins/Ring Rows

10 Pushups

15 Squats

1 mins rest

4mins:

Max effort slams min 0-1and then,

3 mins:

5 Jump Lunges

10 Ha d – elbow planks

15 Swings

Thursday

1a Deadlift 9/6/3/6/9

1b KB Jump squats 3x 3

1c Single Slams 3x 5

Upper Body Circuit: 10mins

BB BO row x 10

BB Strict press x 10

Ring Chest Flys x 10

SA Ring Rows x 5e/s

Cond: 2 Rounds

5 burpees

30 slams + 30 wallballs

5 Burpees

30 KB swings + 30 jumps squats

Friday

1a BB Forward lunge 2 x 5e/s  + BB Rev Lunge 2 x 5e/s

1b Hollow hold x30 s

1c Spiderman plank X 16 e/s

2 Power clean by 3 every 60s x 6 rounds

3a BB Thruster 3 x 8

3b SA KB Row 3 x 8e/s

Cond: 8 MIN AMRAP

KB Squat x 8 e/s

KB Clean x 8 e/s

KB Push Press x 8e/s

8 situps

5 burpees

+

60s plank

Monday

1a Squat wave 9/6/3/6/9

1b Band resisted KB swings 3 x 10

1c Box Jumps 3 x 3

2a Chins 3 x 2 / 3 x max

2b Pause Jammer Press 3 x 8e/s

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

Tuesday

Warm-up: 3 Rounds

SL Hip Thrusts x 10e/s

Band Pullaparts x 15

Wrestlers twist x 5e/s

1a Bench wave 9/6/3/6/9

1b Pushups 3 x max

2a Reverse Nordics 2 x 8

2b Hamstring slider curls 2 x 10

Cond:

Circuit 40/20 & 45/15

Ropes

KB pass through

KB High Pull

Jump squats

Ring plank

Wednesday

1a BB Forward lunge 2 x 5e/s + BB Rev Lunge 2 x 5e/s

1b Hollow hold x30 s

1c Spiderman plank X 16 e/s

2 Power clean by 3 every 60s x 6 rounds

3a BB Thruster 3 x 8

3b SA KB Row 3 x 8e/s

Cond: 8 MIN AMRAP

KB Squat x 8 e/s

KB Clean x 8 e/s

KB Push Press x 8e/s

8 situps

5 burpees

+

60s plank

Thursday

Warm-up: 2 rounds

Offset KB carry – 1 light/1 heavy

Ring flutters x 16

Skater squats x 5e/s

1a Push press wave 9/6/3/6/9

1b SL RDL – step up 3 x 5e/s

2a Reverse lunge sliders 2 x 10e/s

2b Pullups 2 x max

Cond: 4mins:

Max effort Burpees min 0-1 and then,

3 mins:

5 Chins/Ring Rows

10 Pushups

15 Squats

1 mins rest

4mins:

Max effort slams min 0-1and then,

3 mins:

5 Jump Lunges

10

15 Swings

Friday

1a Deadlift 9/6/3/6/9

1b KB Jump squats 3x 3

1c Single Slams 3x 5

Upper Body Circuit: 10mins

BB BO row x 10

BB Strict press x 10

Ring Chest Flys x 10

SA Ring Rows x 5e/s

Cond: 2 Rounds

5 burpees

30 slams + 30 wallballs

5 Burpees

30 KB swings + 30 jumps squats

Monday

1a Squat wave 9/6/3/6/9

1b Band resisted KB swings 3 x 10

1c Box Jumps 3 x 3

2a Chins 3 x 2 / 3 x max

2b Pause Jammer Press 3 x 8e/s

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

Tuesday

Warm-up: 3 Rounds

SL Hip Thrusts x 10e/s

Band Pullaparts x 15

Wrestlers twist x 5e/s

1a Bench wave 9/6/3/6/9

1b Pushups 3 x max

2a Reverse Nordics 2 x 8

2b Hamstring slider curls 2 x 10

Cond:

Circuit 40/20 & 45/15

Ropes

KB pass through

KB High Pull

Jump squats

Ring plank

Wednesday

1a BB Forward lunge 2 x 5e/s  + BB Rev Lunge 2 x 5e/s

1b Hollow hold x30 s

1c Spiderman plank X 16 e/s

2 Power clean by 3 every 60s x 6 rounds

3a BB Thruster 3 x 8

3b SA KB Row 3 x 8e/s

Cond: 8 MIN AMRAP

KB Squat x 8 e/s

KB Clean x 8 e/s

KB Push Press x 8e/s

8 situps

5 burpees

+

60s plank

Thursday

Warm-up: 2 rounds

Offset KB carry – 1 light/1 heavy

Ring flutters x 16

Skater squats x 5e/s

1a Push press wave 9/6/3/6/9

1b SL RDL – step up 3 x 5e/s

2a Reverse lunge sliders 2 x 10e/s

2b Pullups 2 x max

Cond: 4mins:

Max effort Burpees min 0-1 and then,

3 mins:

5 Chins/Ring Rows

10 Pushups

15 Squats

1 mins rest

4mins:

Max effort slams min 0-1and then,

3 mins:

5 Jump Lunges

10

15 Swings

Friday

1a Deadlift 9/6/3/6/9

1b KB Jump squats 3x 3

1c Single Slams 3x 5

Upper Body Circuit: 10mins

BB BO row x 10

BB Strict press x 10

Ring Chest Flys x 10

SA Ring Rows x 5e/s

Cond: 2 Rounds

5 burpees

30 slams + 30 wallballs

5 Burpees

30 KB swings + 30 jumps squats

Monday

1a Squat wave 9/6/3/6/9

1b Band resisted KB swings 3 x 10

1c Box Jumps 3 x 3

2a Chins 3 x 2 / 3 x max

2b Pause Jammer Press 3 x 8e/s

Cond: 10mins

2 TGU e/s

10 Slams

5 burpees

10 Jump Lunges

10 Situps

Tuesday

Warm-up: 3 Rounds

SL Hip Thrusts x 10e/s

Band Pullaparts x 15

Wrestlers twist x 5e/s

1a Bench wave 9/6/3/6/9

1b Pushups 3 x max

2a Reverse Nordics 2 x 8

2b Hamstring slider curls 2 x 10

Cond:

Circuit 40/20 & 45/15

Ropes

KB pass through

KB High Pull

Jump squats

Ring plank

Wednesday

1a Deadlift 9/6/3/6/9

1b KB Jump squats 3x 3

1c Single Slams 3x 5

Upper Body Circuit: 10mins

BB BO row x 10

BB Strict press x 10

Ring Chest Flys x 10

SA Ring Rows x 5e/s

Cond: 2 Rounds

5 burpees

30 slams + 30 wallballs

5 Burpees

30 KB swings + 30 jumps squats

Thursday

Warm-up: 2 rounds

Offset KB carry – 1 light/1 heavy

Ring flutters x 16

Skater squats x 5e/s

1a Push press wave 9/6/3/6/9

1b SL RDL – step up 3 x 5e/s

2a Reverse lunge sliders 2 x 10e/s

2b Pullups 2 x max

Cond: 4mins:

Max effort Burpees min 0-1 and then,

3 mins:

5 Chins/Ring Rows

10 Pushups

15 Squats

1 mins rest

4mins:

Max effort slams min 0-1and then,

3 mins:

5 Jump Lunges

10 Situps

15 Swings

Friday

1a BB Forward lunge 2 x 5e/s  + BB Rev Lunge 2 x 5e/s

1b Hollow hold x30 s

1c Spiderman plank X 16 e/s

2 Power clean by 3 every 60s x 6 rounds

3a BB Thruster 3 x 8

3b SA KB Row 3 x 8e/s

Cond: 8 MIN AMRAP

KB Squat x 8 e/s

KB Clean x 8 e/s

KB Push Press x 8e/s

8 situps

5 burpees

+

60s plank

Test week Pre Cycle 43

Monday

1a Back Squat 1RM

2a Max effort Push ups

2b Chins in 60s

3a KB Swing 2 x 20

3b Hanging Leg Raises 2 x 10

3c Ring rollout 2 x 8

3d Inchworm w/ press 2 x 6

Cond: 8mins Ascending ladder

Hand Release Pushups

Slams

Sit Ups

Jump Lunge

Tuesday

1a Bench Press 1RM

2a BB BO Row 3 x 10

2b KB Split squat 3 x 10 r/l

2c Hollow Hold/Rocks 3 x 30s

3a Farmers Carry 2 x 6L

3b

Cond: 3min AMRAP – 3 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

Wednesday

1a Deadlift 1RM

2a Strict Press 5 RM

2b F/E Ring rows 3 x 8

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

Cond: Circuit 45s/15s x 2 Rounds

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

Thursday

1a TGU 1RM

2a RFESS 3 x 5e/s

2b Chins 1RM

3a Jammer Press 3 x 10e/s

3b Side Plank Rotations 3 x 10e/s

Cond: 5 rounds

1 min Man-makers

Alt between 30s plank / 30s wallsit

Friday

1a Front Squat 20RM + FS 2 x 5

1b KB Jump squat 3 x 5

2a Push Press 1RM

3a KB SA row 3 x 10e/s

3b SL FE Glute Bridge 3 x 12e/s

Upper body/core circuit: 10 mins

Push up x 10

Ring Body Saw x 10

KB Pullthroughs x 10

UH grip ring rows x 10

Rest 30s

60s burpees

Cycle 42 Week 6

Monday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam/Wallsit

Tuesday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Thruster x 5 r/l

Push up x 8 (or max reps when can’t complete 8)

Jump Squat x 8

Wednesday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded standing landmine press 2/3 x 8 r/l

B2. Landmine rotation 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins descending ladder starting at 10

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Thursday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+P x 5e/s

Plank walkout x 5

Jump Lunge x 10 r/l

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM:  10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2

Cycle 42 Week 5

Monday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam/Wallsit

Tuesday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Thruster x 5 r/l

Push up x 8 (or max reps when can’t complete 8)

Jump Squat x 8

Wednesday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded standing landmine press 2/3 x 8 r/l

B2. Landmine rotation 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins descending ladder starting at 8

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Thursday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+P x 5e/s

Plank walkout x 5

Jump Lunge x 10 r/l

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM:  10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2

Cycle 42 Week 2

Monday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 2/3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Tuesday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+Px 10 (alternating)

Hanging leg raise x 10

Jump Lunge x 10 r/l

Wednesday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam

Thursday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Snatch x 5 r/l

Push up x 8

Jump Squat x 8

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM: 10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2

Cycle 42 Week 3

Monday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam/Wallsit

Tuesday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Thruster x 5 r/l

Push up x 8 (or max reps when can’t complete 8)

Jump Squat x 8

Wednesday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 2/3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Thursday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+P x 10 (alternating)

Plank walkout x 5

Jump Lunge x 10 r/l

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM:  10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2

Cycle 42 Week 2

Monday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 2/3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Tuesday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+Px 10 (alternating)

Hanging leg raise x 10

Jump Lunge x 10 r/l

Wednesday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam

Thursday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Snatch x 5 r/l

Push up x 8

Jump Squat x 8

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM: 10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2