3 sets 3 standing hip cars per leg (focus on max range of motion without the rest of your body moving!) 8 backrack atg split squats per leg (empty bar) 20 sec hollow body flutter kicks 10 split stance toe touches per leg

Front Squat

5 x 3

3 Rounds for time 22 wall ball shots @20/14 22 dumbbell bench press @50/35 22 alt db snatches @50/35 Score is total time. Goal: try to fight to keep wall balls unbroken or in as few sets as possible, you can get your breathe back on the bench press. If you are a little more advanced, your goal on this piece is to keep as much of it unbroken as possible. Bench press might get ya though! Modifications: Wall balls: -decrease load -goblet squats @50/35 -very light dumbbell thrusters @25/15 -jumping air squats Dumbell bench: -decrease load -11 single arm bench per arm -barbell bench @95/65 -hand release push ups Alt dumbbell snatches: -decrease load -kettlebell swings -kb deadlifts -dumbbell deadlifts

Medball Spine Cars 3 x 3 each direction slow and controlled, finding max range of motion -couch stretch 2-3 min per side, while creating tension every other 15 seconds with: breathe in deep, squeeze butt, quad, and driving knee into floor, exhale and move deeper into stretch Score is the amount of minutes you spent on mobility today.

3 sets 3 standing hip cars per leg (focus on max range of motion without the rest of your body moving!) 8 atg split squats 20 sec hollow body flutter kicks 10 split stance toe touches per leg

3 Rounds for time 11 dumbbell front squats @50/35 22 dumbbell bench press @50/35 33 alt db snatches @50/35 Score is total time. Modifications: Db Front squats: -reduce load -goblet squat -jumping air squats Dumbbell bench press: -decrease load -11 single arm bench per arm -hand release push ups Alt dumbbell snatches: -decrease load -kettlebell swings -kb deadlifts -dumbbell deadlifts

3 Rounds for time 40 mountain climbers 30 jumping air squats 20 hand release push ups Score is total time.

Medball Spine Cars 3 x 3 each direction slow and controlled, finding max range of motion -if you don't have a medball, you can either cross your arms on your chest, or hug yourself and do this still -couch stretch 2-3 min per side, while creating tension every other 15 seconds with: breathe in deep, squeeze butt, quad, and driving knee into floor, exhale and move deeper into stretch Score is the amount of minutes you spent on mobility today.

3 sets 5 bear to single arm bridge 20 sec plank hold 10 light dumbbell strict press 10 scap pull ups

Bench Press

5 x 3

Dumbbell Z Press-1

3 x 10

Lat Pulldown

3 x 12

Hanging Knee Raise

Single Leg DB Hip thrust

3 x 12

Dumbbell Side Bend-

3 x 15

2-3 min pec smash per side 2-3 min wall pec stretch per side Score is the amount of minutes you spent on mobility today.

3 sets 90 sec bike 2 x 1/2 Turkish get up per arm @light weight 5 inchworms 10 sit ups to glute bridge

KB Turkish Get Up

8 Rounds for time (22 min cap) 3 wall walks 8 TTB 12/9 calorie air bike Score is total time. Goal: we want to modify this as needed so we can continue to move the entire time. Think of the bike as a spot to keep moving, but to also recover enough so you can have very short transitions between wall walks and toes to bar. We don't want to have to stand and catch our breathe at any point. Modifications: Wall walks: -3 strict hspu (if you want to scale up) -3 deficit kipping hspu -3 kipping hspu -walk as high as you can -box pike walk outs -20 sec plank hold Toes to bar: -kipping knees to chest -kipping knees to parallel -ghd sit ups -v ups Air bike: -same calories on rower -200m run -16 alternating box step ups @24/20 -16 reverse lunges in place

All the tracks are getting this one today. Video in the Facebook group of me explaining this better yesterday. A.) Hip Extension Pails/Rails This is great for preventing back pain. 2 min passive stretch then 3 sets of pails contractions (isometric holds): 20 sec of: -driving knee into floor -driving bottom knee forward -driving front foot back rest 15 seconds between reps and try to get a little deeper into the stretch then 3 sets of rails contractions (another isometric hold) this time, 20 sec of: -driving knee into floor -driving bottom knee backwards this time -driving front foot forwards this time. *basically creating tension by trying to move your legs, but they shouldn't actually move. then switch legs and repeat. This is great for your hips, and hitting hip extension is often overlooked. Score is RPE (rate of perceived exertion) on a scale of 1-10.

3 sets 90 sec bike, row, jog, jump rope, or lateral shuffles back and forth in 5-10ft increment 2 x 1/2 Turkish get up per arm @light weight or with light odd object (ie gallon of water) 5 inchworms 10 sit ups to glute bridge

8 Rounds for time (22 min cap) 2 wall walks or box pike walk outs 6 db front rack reverse lunges 24 alternating v ups Score is total time. Wall walks: -3 strict hspu (if you want to scale up) -3 deficit kipping hspu -3 kipping hspu -walk as high as you can -box pike walk outs -20 sec plank hold Front rack lunges: -reduce the weight -dumbbells at side -no weight

8 Rounds for time 2 wall walks or box pike walk outs 12 ab mat sit ups 18 reverse lunges Score is total time Modifications: wall walks/box pike walk outs: -3 push up to downward dog toe taps

All the tracks are getting this one today. Video in the Facebook group of me explaining this better yesterday. Hip Extension Pails/Rails This is great for preventing back pain. 2 min passive stretch then 3 sets of pails contractions (isometric holds): 20 sec of: -driving knee into floor -driving bottom knee forward -driving front foot back rest 15 seconds between reps and try to get a little deeper into the stretch then 3 sets of rails contractions (another isometric hold) this time, 20 sec of: -driving knee into floor -driving bottom knee backwards this time -driving front foot forwards this time. *basically creating tension by trying to move your legs, but they shouldn't actually move. then switch legs and repeat. This is great for your hips, and hitting hip extension is often overlooked. Score is RPE (rate of perceived exertion) on a scale of 1-10.

2 Sets 5 goblet reverse lunge per leg 7 cossack squat per side 9 single leg rdl (light weight) 25 tibialis raises 25 fhl calf raises

Back Squat

5 x 3

Good Morning

3 x 10

Toes Elevated Db RDL

3 x 10

Pendlay Row

3 x 12

Dumbbell Combo Bench Press

3 x 8

All the tracks are getting this one today. Video in the Facebook group of me explaining this better yesterday. A.) Hip Extension Pails/Rails This is great for preventing back pain. 2 min passive stretch then 3 sets of pails contractions (isometric holds): 20 sec of: -driving knee into floor -driving bottom knee forward -driving front foot back rest 15 seconds between reps and try to get a little deeper into the stretch then 3 sets of rails contractions (another isometric hold) this time, 20 sec of: -driving knee into floor -driving bottom knee backwards this time -driving front foot forwards this time. *basically creating tension by trying to move your legs, but they shouldn't actually move. then switch legs and repeat. This is great for your hips, and hitting hip extension is often overlooked. Score is RPE (rate of perceived exertion) on a scale of 1-10.

1 set 400m easy jog 25ft toe walk 25ft heel walk 10 cossack squats 10 walking knee hug 10 walking pigeon then 2 sets 10 scap pull ups 12 hollow body rocks 8 push ups 4 strict pull ups

20 min AMRAP 400m run 100ft heavy farmer carry 5 ring muscle ups Score is total reps. 400m run = 1 rep 100ft farmer carry = 1 rep Goal: sustainable pace on the run that you can hold the entire workout. You don't want to start off fast and have your later rounds be a slower pace. Learn to gauge what you can control. The farmer carries should be something heavy, I literally don't care what weight you use, I just ask that it's challenging. Modifications: Run: -500m row -1000m bike -75 double unders -8 shuttle runs in 25ft incrememnts (down and back = 1) Farmer carry: -dual kb front rack carry -dual kb overhead carry -sandbag carry -sled push or pull Muscle up: -5-10 strict pull ups -10-15 supinated ring rows -15 bent over barbell/dumbbell rows @heavy weight

3 sets 15 Turkish sit ups 10 alternating ring mountain climbers 15-20 ghd hip extensions (or 20 good mornings) Score is the weight of the Turkish sit ups

medial delt smash, work your way towards the pec as well 2-3 min per side banded bully 2 min per side, slowly easing into the stretch, don't go 100% right off the bat Score is the amount of minutes you spent on mobility today.

2 sets 2 x of 15 sec high knee, 15 sec butt kicks (1 min total) 6 bear to single arm bridge per side 10 split stance toe touches per leg 25ft tibialis raises 25ft fhl calf raises

15 min AMRAP 200m run 100ft heavy farmer carry 10 strict pull ups Score is total reps. 400m run = 1 rep 100ft farmer carry = 1 rep Goal: sustainable pace on the run that you can hold the entire workout. You don't want to start off fast and have your later rounds be a slower pace. Learn to gauge what you can control. Modifications: Run: -500m row -1000m bike -75 double unders -8 shuttle runs in 25ft incrememnts (down and back = 1) -30 seconds of running in place or 30 seconds jumping jacks Farmer carry: -suitcase carry -odd object carry of any kind Strict pull up -10-15 supinated ring row -5 strict pull up negatives as slow as possible -3 feet assisted strict pull up negatives -NO BANDS

15 min AMRAP 200m run 30 sec wall sit 30 sec max push up shoulder taps Modifications: wall sit -sit higher Push up shoulder taps: -front leaning rest

medial delt smash, work your way towards the pec as well 2-3 min per side banded bully 2 min per side, slowly easing into the stretch, don't go 100% right off the bat Score is the amount of minutes you spent on mobility today.

Spend 5 min on any cardio equipment at a pace that will warm up your core body temperature.

KB Windmill

3 x 5

Bulletproof Shoulder Complex

3 x 10

Side Lying Dumbbell External Rotation

3 x 20

ATG SPLIT SQUAT

3 x 10

Poliquin Step Up

3 x 20

Adductor Side Plank

Reverse Nordics 5 x 5 with a 30 sec rest trying to get slightly deeper each set Score is RPE (rate of perceived exertion) of a scale of 1-10.

200m run @easy pace (get your course set) then 2 sets 15 toes elevated dumbbell RDL 10 goblet reverse lunge 20 straight arm lat pull downs 15 sec high knees 15 sec butt kicks

Deadlift

5 x 3

5 sets 2 min AMRAP 200m run 10 sumo deadlift high pulls @95/65 then remaining time: max bar facing burpees -rest 2 min between each AMRAP- Score is total bar facing burpees each round. Goal: try to complete the 200m run in about 1 min or less. If you need to, you can modify the distance so you can complete it within the minute. You definitely want to push the pace. Choose a weight that you can probably do the sumo deadlift high pulls unbroken each round. Attack the burpees. We are looking for consistency on these. Modifications: Run: -anything movement and reps you can finish in about 45-60 seconds -250/200m row or ski -500m air bike -50-75 double unders depending on proficiency -100ft heavy farmer carry -16 box jump overs Sumo deadlift high pull: -reduce the load -kb sumo deadlift high pull -15 barbell, kettlebell, or dumbbell deadlifts Bar facing burpees -burpees to a plate -regular burpees

Low back bake out smash and stretch 5-10 min Elevated Pigeon 2-3 min per side Score is total time you put forth here

200m run @easy pace (get your course set) then 2 sets 12 split stance toe touches per side 10 reverse lunge 20 straight arm lat pull downs or 5 inchworms 15 sec high knees 15 sec butt kicks

4 sets (16 min total) 2 min AMRAP 200m run 12 kettlebell sumo deadlift high pulls @50/35 then remaining time: max burpees -rest 2 min between each AMRAP- Score is total burpees each round. Modifications: Run: -1 min of shuttle runs in 15-25ft increments -anything movement and reps you can finish in about 45-60 seconds -250/200m row or ski -500m air bike -50-75 double unders depending on proficiency -100ft heavy farmer carry -16 box jump overs Sumo deadlift high pull: -reduce the load -15 barbell, kettlebell, or dumbbell deadlifts

4 sets (16 min total) 2 min AMRAP 200m run 15 odd object sumo deadlift high pulls then remaining time: max burpees -rest 2 min between each AMRAP- Score is total burpees each round. Modifications: Run: -1 min of shuttle runs in 15-25ft increments -anything movement and reps you can finish in about 45-60 seconds -250/200m row or ski -500m air bike -50-75 double unders depending on proficiency -100ft heavy farmer carry -16 box jump overs Odd object sumo deadlift high pulls: -odd object deadlifts -dumbbell or kb sumo deadlifts -50ft bucket carry of something moderately heavy, #functional

Low back bake out smash and stretch 5-10 min Elevated Pigeon 2-3 min per side Score is total time you put forth here

3 sets 8 banded quadruped overhead press per side 8 atg split squat per side 10 single arm serratus push ups 10 bulletproof complex @2.5-5lbs

Strict Press

5 x 3

Dumbbell Incline Bench Press

4 x 10

Incline Prone Kb/Db Row

4 x 10

Dumbbell Rear Foot Elevated Split Squat

3 x 12

KB Turkish Sit up

2-5 min per side of lat rumble roll, making your way from your ribs, all the way to your tricep. Spend lots of quality time on each spot Score is time allocated to this.

3 sets 10 light dumbbell strict press 5 renegade rows per arm 10 light dumbbell front squats 3 strict pull up negatives or 5 ring rows with a controlled negative

Strict Press

5 x 3

Strict pull up

For time 21-15-9 dual dumbbell hang squat cleans @50/35 kipping hspu Score is total time. Goal: big sets on the hang squat cleans, and choose a smart modification for hspu that allow you to keep moving and not get hung up on them. We are ideally looking at under 10 minutes at a max for this workout. Modifications: Dual db hang squat clean: -decrease load -barbell hang squat cleans @95/65 -single arm db hang squat clean -db front squats -goblet squats Kipping hspu: -pike push ups with feet on box -pike push ups with feet on floor -dumbbell push press @60/40 -dumbbell strict press @35/25 -barbell push press @115/75 -barbell strict press @65/45 -hand release push ups

Low Shoulder Bridge Extension 3 x 5 reps slowly Shoulder Swimmers 3 x 90 sec of slow controlled reps -you could modify and do this face down on an incline bench Score is total time for towards mobility.

3 sets 10 down dog shoulder taps per side 5 atg split squat per side 5 renegade rows per arm (or bodyweight) 10 scap push ups

For time 21-15-9 dual dumbbell hang squat cleans @50/35 kipping hspu Score is total time. Modifications: Dual db hang squat clean: -decrease load -barbell hang squat cleans @95/65 -single arm db hang squat clean -db front squats -goblet squats Kipping hspu: -pike push ups with feet on box -pike push ups with feet on floor -dumbbell push press @60/40 -dumbbell strict press @35/25 -barbell push press @115/75 -barbell strict press @65/45 -hand release push ups

8 min AMRAP Ascending rep scheme of: 2-4-6-9-10-12-14-16-etc-etc jumping air squats down dog shoulder taps per arm Score is total time. Modifications: Jumping air squats: -regular air squats -lunges each leg Down dog Shoulder taps: -upgrade to hspu -strict pike push ups -hand release push ups

Low Shoulder Bridge Extension 3 x 5 reps slowly Shoulder Swimmers 3 x 90 sec of slow controlled reps -you could modify and do this face down on an incline bench Score is total time for towards mobility.

3 sets 10 single leg glute bridge per side 5 push up to bear to single arm bridge 12 toes elevated db rdl @light weight 20-40 sec hollow body hold

Barbell Deadlift

5 x 3

1 1/4Cyclist Goblet Squat

3 x 15

Adductor Side Plank

Half Kneeling Landmine Press

3 x 10

Band Face Pull + External Rotation

3 x 20 side lying external rotations with a dumbbell, fractional plate, or odd object that weights 2.5-5lbs 3 x 3 segmented cat/cow Score is total time allocated to this.

4 sets 5 inchworm burpees 10 glute bridge to sit up 10 empty barbell thrusters 100m jog

Wood

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. 5 Rounds for time 400m Run 10 Burpee Box Jumps 24/20" 10 Sumo deadlift high pulls 95/65# 10 Thrusters 95/65# Rest 1 min between rounds. Modifications: burpee box jumps: -burpee box step ups -burpees to a plate -burpees to a target 6 inches above your reach -regular burpees Sumo deadlift high pulls: -decrease load -kb SDHP @70/50 -barbell sumo deadlift x 2 -kb sumo deadlift x 2 Thrusters: -decrease load -dumbbell thrusters -kb thrusters

10-20 cool down walk focusing on getting heart rate down with deep breathing. Score is total time allocated to your cool down.

4 sets 5 inchworm burpees 10 glute bridge to sit up 10 tall kneeling to stand 100m jog

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. 5 Rounds for time 400m Run 10 Burpee Box Jumps 24/20" 10 Kb Sumo deadlift high pulls 70/50 10 dumbbell thrusters @50/35 Rest 1 min between rounds. Modifications: -decrease to 3 rounds based on time burpee box jumps: -burpee box step ups -burpees to a plate -burpees to a target 6 inches above your reach -regular burpees Sumo deadlift high pulls: -decrease load -barbell sumo deadlift x 2 -kb sumo deadlift x 2 Db Thrusters: -decrease load -kb thrusters

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. 3 Rounds for time 400m Run 20 burpees 20 tall kneeling to bodyweight 30 sec side plank per side Rest 1 min between rounds. Modifications: Run: -10 shuttle runs in 10-25ft increments -75 lateral hops over a line (75 each way) Tall kneeling to bodyweight: -walking lunges

10-20 cool down walk focusing on getting heart rate down with deep breathing. Score is total time allocated to your cool down.

8 min AMRAP for quality 8 cossack squats per side 25 sec wall sit 10 single leg glute bridge per side 8 backrack atg split squats per side

Front Squat

5 x 3

Weighted L Crunch

3 x 20

Goblet Wall Sit

3 x 0:30

Supine Tricep DB Extension

3 x 15

Zottman Curl

3 x 15

Reverse Nordics 5 x 5, rest 30 sec between focusing on getting slightly deeper each set score is RPE of a score of 1-10