Pass 1 
Warm up 
200 m run 
3 rounds 
10 banded rows 
5 push ups 
10 airsquats 
10 lunges 

Strength
Part 1
Back rack lunges (Link)
8 sets (3 warm up+ 5 working sets)
75 sec work and rest 
Rep count 12-10-8-6-6-6-6-6 Increase weight each set, start light end with a heavier 6. Count each lunge, do alternating lunges, eg 12 reps is  6+6 lunges. 

Part 2 
DB bench press (Link)
6 sets (1 warm up 5 working sets) 
90 sec work and rest 
8 reps, 1 set on a lighter weight then add and do 5 sets on the same weight, do each rep slow both on the way down as well as the way up. 

Part 3 
DB situps (Link)
Choose a DB and do
3 sets of 15 DB situps, rest as needed

Metcon 
FT (for time) 
5 rounds 
150 m run 
15 DB Gobletsquats (Link)
30 plank legraises (Link)




Pass 2 
Warm up 
3 rounds
10 banded rows 
5 scap pull ups 
20 armcircles
10 banded pull apart
5+5 db strict shoulder press
25 jumping jacks

Strength
Part 1 
Pull ups (Link)
6 sets
2 min work and rest 
Rep count: Max reps unbroken-7-6-5-5-5 (Kipp or use a band to get rep count, if to easy use weight on 7-6-5-5-5) 

Part 2 
DB Shoulder press (Link)
5 sets 
2 min work and rest
Reps: 10-8-6-6

Part 3 
High band ovh Triceps extensions (Link)
15-10-10-10 reps 
Rest as needed

Metcon 
Amrap 10
15 American DB swings (Link)
15 DB box steps (Link)
15 Butterfly situps (Link)
15 Under bar rows (Link)



Pass 3 
Warm up
2 rounds  
50 SU 
10 airsquats 
10 lunges 
50 running box steps 
10 hip thrusters 
10+10 donkey kicks 

Strength
Part 1 
Back squat (Link)
8 sets (3 set warm up + 6 working sets) 
90 min work and rest
Reps: 10-8-6-6-6-6-6-6

Part 2 
Pistols Scaled as necessery (Link)
5 sets 
90 min work and rest
Reps: 6 on each leg, use TRX, pole, box as help.  

Part 3
Plank variations 
8 sets 
30 sec on 15 sec off 
1. Side plank left (Link)
2. Plank
3. Side plank right 
4. High plank (Link)
5. Side plank dips left 
6. Plank (Link)
7. Side plank dips right
8. High plank

Metcon 
21Thrusters 20/30 kg (Link)
11Push ups (Link)
15Thrusters 20/30 kg
7 Push ups
9Thrusters 20/30 kg
5Push ups


 
Pass 4
Warm up 
30 arm circles with active scapulas 
3 rounds 
5 shrugs 
5 highpull
5 muscle clean
5 front squats
5 push press 

Strength
Part 1 
Clean 
5 sets 
90 min work and rest
Reps: 5-4-3-3-3

Part 2 
Jerk 
5 sets 
90 sec work and rest
Reps: 5-4-3-3-3 reps with 2 sec pause in catch position (arms overhead and knees bent, keep a tight core) 

Part 3
Toes to bar/Hanging leg raise
5 sets 
90 min work and rest
Reps: 10-8-6-6-6 

Metcon 
3 rounds 
30 alt DB snatches 
100 running box steps 
into 
2 rounds 
15 BB ground to over head 
100 mt climbers (count each leg) 
into 
1 round 
14 alt DB snatches 
7 BB ground to overhead 
50 running box steps 
50 mt climbers 



Pass 5 
Warm up
rounds for 7 min 
1 min of singel unders 
10 airsquats facing wall or post
10 DB ovh lunges
5+5 one legged hip thrusters
5+5 worlds best stretch (WBS)
10 plate dead bugs 

Strength
Part 1 
Back squats + 5 Burpee (Do 5 burpees then back squat. Don't load bar to heavy as you will be working your back squats with a higher heartrate and out of breath)
10 sets (4 warm up set with no burpees and increasing weight each set+ 6 working sets with burpees)
90 sec work and rest
Reps: 12-10-8-6-5-5-5-4-4-4 

Part 2
Bench D. DB fighter press+ 6 super men 
6 sets 
90 seconds of work and rest 
Reps: 12-10-10-8-8-8

Part 3 
2 rounds 
50 mt climbers 
40 heel touches 
30 crunches 
20 situps 
Rest as needed

Metcon 
5 rounds FT 
25 db ovh walking lunges 
150 m run 
10 db clean n jerk




Pass 6 

Warm up 
200 m run
+ 2 rounds
4+4 db clean n press
8 DB ovh triceps press
8 T push ups
8 squat jumps

4 rounds FT
1 min rest between rounds

15 DB clean n press 
12 DB ovh triceps press 
12 Push ups 
20 Straight leg situps 
15 Squat jumps 
12+12 Cross crunch 



30 on 15 off x 8  for 3 rounds  1 min paus between rounds
1.Dual DB Thrusters
2.Jumping lunges
3.Dual DB alt Bicips curl
4.Plank up and down switches
5.Dual DB lunge Curl
6.Low to high banded twists L
7.Low to high banded twists R
8.Plank jacks

3 rounds 
200 m run 
30 seconds of rest