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Warm Up

3 Steady Rounds: 8 S-Arm Dumbbell OH Front-to-Back Lunges, 6-10 Strict Pull Ups, Run 200m

Front-to-back lunge: With one foot planted, the opposite leg lunges forward, comes back to extension, and then the same leg lunges backward. That’s 1 rep. Perform 8 w/ one light DB overhead, alternating legs every 4 reps.

Mobility Recommendation: Couch stretch 1:30 per side


Strict Press: 5-5-5-5-5

Focus on bar path and midline rigidity to increase success of heavy presses.


AMRAP 14 Minutes: 5 Devils Presses (50/35), 7 Box Step Overs w/ DBs (24/20), 9 Dumbbell Front Rack Lunges (50/35)

Pick weights that allow you to stay moving for the duration of this AMRAP. If you are debating between weights, choose the lighter option vs. the heavier, as this piece will drain you fast. By design, this workout, is supposed to feel like a slow grind. Scores should range between 4 and 6 rounds.




Move Steadily Through: 400m Run w/ 20/14 medball – then – 2 Rounds of: 12 DB Snatches, 1:00 Plank Hold

Medicine ball may be carried anyhow. You do not need to use the same weighted DB you intend to use for the workout.

Mobility Recommendation: 12 Hanging Scap Squeezes, then 1:00 Dead Hang from a pull up bar


AMRAP 4 Minutes x 4: 400m Run, 20 Dumbbell Snatches (50/35), Max Reps Toes to Bar – Rest 2:00

You should have :30 to :90 each round on the bar for the toes to bar. The two minute will keep the intensity higher. The DB should be cycled quickly.


3 x 12 Hip Extensions

3 sets of 12 hip extensions with excellent control is the goal here. The workout has a lot of hip flexions, we want to balance that out and end with some hip extension.