Strength, 8×3, Every 2 min
Back Squat
Start at 50% and increase to whatever your heart desires

“Back to Basics” 20m AMRAP
15 Toes on Box HSPU
15 Banded or Kipping Pull-Ups
25 Box Jump Overs (20/16)
15 Kip Swings
*Dropdown in degree of difficulty to accumulate
volume for foundation of movement

Power, 3rds, EMOM
Min 1: 6 Broad Jumps
Min 2: 10 Deficit Plyo Push-Ups
Min 3: 16 Alt. banded rotations (1 for 1)

Body Building
5 DB Bench Press
5 DB Pullover
5 DB Bentover Row
*5 Sec Reps
4 Rounds, 12 min cap

7 Rounds for Time
1 min on, 1 min off
12m cap
7 KBS (70/50)
7 Wall Balls (11’/10′)
2 Rope Cimbs

Strength, 10×1, EMOM
Squat Clean (80%)

4rds for time
18m cap
21 Bike/Row Cal
15 OHS (75/55) (5 max OHS – Break it up) (FB 95/75)
9 Bar Facing Burpees (lateral burpee, forward-facing jump over)

40m Cap, For Time
150 Jump Ropes
15 or 45 S2O (185/125, 95/65, Respectively)
25 or 75 DL
150 Jump Ropes
30 S2O (135/95)
50 DL
150 Jump Ropes
15 or 45 S2O (whatever you didn’t do yet)
25 or 75 DL
150 Jump Ropes

Mini Sprint Course
4 Rounds, Every 5 minutes
10/7 Bike Cal
OH Plate Walk (there/back)
Farmers Walker (70/50) There/back
2 Squat Snatches (TNG) Start @60%
(increase 10 % each round)
Rest with remaining time

For Time, 16m Cap
20sec Weighted Wall Sit
20sec Plank
20sec Hollow Hold
then 1 minute to chip away on the rower (the goal is to accumulate 2000m)
Once you accumulate the 2000m, your workout is complete.

Team Workout Month

Team Chipper – 30-minute Cap, 4 people per team

• 60 Synchronized KB/DB Front Squats ( 1 arm, 1 for 1, Alt every 10 reps) (Men’s weight must add up to 130. Women’s weight must add up to 90). The synchronization must be present at the top of the squat.
• 50 Synchronized DB/KB Snatches (1 for 1, Alt every 5 reps) (Men’s weight must add up to 130. Women’s weight must add up to 90). The synchronization must be present at the top of the snatch – arm locked out overhead.
• 40 Synchronized Step Up and Overs (Holding 1 KB/DB, Up and over = 1) (Men’s weight must add up to 130 and a height of 60″. Women’s weight must add up to 90 and a height of 48″). The synchronization must be present at the top of the box for initial take-off and both feet on the floor before going back over to the other side. Both feet must be on the box at the same time at some point before going over to the other side.
• 30 Synchronized K2O (Knuckles to overhead) holding a plate. (Men’s weight must add up to 105. Women’s weight must add up to 85). The synchronization must be present with both arms locked overhead. Knuckles must touch the ground, not the plate.
• 20 Synchronized Burpees over KB/DB (The synchronization must be present on the bottom of the burpee and the take-off)
• 100 Calorie Row (Switch on and off as you wish). One person working at a time. Must use the same rower.
• 50 Calorie Bike (Switch on and off as you wish). One person working at a time. Must use the same bike