Workout:
"Tail Pipe" and then some
R1
P1: Row 300m
P2: Hold Ring Support until P1 finished
Switch positions, repeat to complete the round
R2
P1: Ride AirDyne 30 calories
P2: Hold 2x 53# KBs in Rack position until P1 finished
Switch positions, repeat to complete the round
R3
P1: Ski or Row 300m
P2: Hold FLR on Rings, feet higher than hands until P1 finished
Switch positions, repeat to complete the round
R4
P1: Row 300m
P2: Hold Slosh Pipe overhead until P1 finished
Switch positions, repeat to complete the round
REST ONE MINUTE
Dead Hang for max time
Rest 2 minutes
Dead Hang for max time
Rest 2 minutes
KB Rack Hold @ 2x 53# for max time
Rest "some"
Slosh Pipe overhead hold for max time
Then:
Cool down

Workout:
Throw medicine balls
2x20 Squat
2x30m Lunge
2x30m Lunge @ 2x 15-20# DBs
2x30m Lunge @ 2x 15-20# DBs overhead
Then:
One-arm One-leg Press (3x in each position = 12x total per set)
One set each @ 25#, 35#, 44# KB
Then:
Work up to TGU 1RM
OR
100x TGU @ 25# KB, slow, precise
Then:
Row 500m for time
OR
Ski 500m for time
OR
Ride AirDyne: max calories in 90 seconds
Then:
Cool down

Workout:
10 minute Row @ Easy pace
Then:
3x5 Wall Squat
3x5 Goblet Squat @ 35-53#
3x10 Squat
3x10 Shoulder Dislocate
3x20m OH Walking Lunge @ 45-95#
Then:
10x Heavy Ball Slam +
30sec Sprint (Ride/Row/Ski) +
30sec Rest
Five Rounds
Then:
5 minute Intermission
Then:
10x Heavy Push Press +
30sec Sprint (Ride/Row/Ski) +
30sec Rest
Five Rounds
Then:
5 minute Intermission
Then:
"Cool Down" with FLR hold for time

  Workout:
P1: 30 calories on AirDyne
P2: FLR on Rings
Three Rounds
Then:
5 minute Intermission
Then:
P1: 250m Row
P2: Farmer Carry @ 2 x 53# KB
Three Rounds
Then:
5 minute Intermission
Then:
P1: 250m SkiErg
P2: OH Hold @ Slosh Pipe
Three Rounds

Workout:
10 min Row or Ski
3x5 Wall Squat (strict)
3x3 OHS Med Ball Drill or Wide Stance Narrow Grip OHS @ BB
2x30m Lunge (15m forward, 15m backward)
4x15m One-arm OH Lunge @ 44-53# KB
Then:
10x3 Front Squat with KBs on elastic bands
@ 50-60% + KBs (make load hard to manage)
Then:
3x10 (5 each) One-arm Bench Press
One warm-up set then two sets @ 60-70# KB
Then:
Row or Ski 6x 30/30 hard/less hard, 150m per 30-sec block on rower
Two blocks, rest 4-5 min between blocks
Then:
10 min Row or Ski to cool down

Workout:
3x5 Wall Squat
3x10 Squat
3x10 Jump Squat
3x5 Knee Jump
2x5 Tuck Jump
Then:
Work Up to Heavy Clean
Then:
8x3 Power Clean @ 70% 1RM (SPEED emphasis)
Rest 2 min between each set
Then:
3x12 Bench Press @ 225#
Rest 2 min between each set
Then:
300sec FLR

Workout:
Warm Up with Med Balls
Then:
3x10 KB Good Morning (KB behind neck)
3x10 KB Straight-leg Deadlift
Then:
4x8 "Bottoms Up" KB Clean & One-arm One-leg Press
2 reps in each possible position, (KB Clean done on two feet)
Then:
10x One Leg DL @ BB & Elastic KB (10 total singles on each side however you can get there)
Then:
6x2 DL @ Morbidly Obese Bar (ft and 75# empty)
Then:
2x3min Row or AirDyne (15sec Hard/15sec "Less Hard")

Workout:
Barbell Complex
Deadlift +
Bent-over Row (back parallel to floor) +
Hang Clean +
Front Squat +
Push Press +
Back Squat
Six reps of each @ 75#, 95#, 105#
Then:
Barbell Complex
Snatch Hi-Pull +
OHS +
Good Morning +
Back Squat +
Power Clean & Front Squat combo (not a squat Clean) +
Pull-up
Six reps of each @ 95#, 105#, 115#
Then:
Dead Stop Front Squat
2x5 @ 115#, then 135#
6x2 @ 80%
Then:
4x 30/30 KB Swing @ 70# + Dead Hang
30-sec Swing + 30-sec Hang repeated for four minutes
Then:
Cool down

Workout:
Row/ Ride 10 min @ easy pace
Throw Med Balls
Then:
Deadlift
10x 135#
8x 185#
5x 225#
Work up to 80-85%
Then:
10x2 DL @ 80-85%
Rest 1 min between sets (strict)
Then:
5x Jerk @ 80% +
3 min Row/Ride/Ski 15-sec hard/ 15-sec easy +
2 min rest
Then:
10x Jerk @ 65-70% +
2 min Row/Ride/Ski 15-sec hard/ 15-sec easy +
2 min rest
Then:
20x Jerk @ <50% +
1 min all-out Row/Ride/Ski +
20x Jerk @ <50% +
2 min rest
Two sets, i.e. 80 total Jerks Then:
Cool down ...

Workout:
1)
Barbell Cluster:
3x Clean +
3x Front Squat +
2x Jerk +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee
Every 90 seconds for 10 minutes (7 rounds)
The faster you do the work the more rest you get
The faster you do the work the more rest you need
The faster you do the work the deeper the hole you dig

2)
Dumbbell Cluster:
3x Hi-Pull (from floor) +
3x Front Squat Push Press +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee/ Rope Pull
Every 90 seconds for 10 minutes (7 rounds)
2x 30# DBs minimum load

3)
KB Cluster:
3x Two-hand KB Clean & Jerk +
3x Goblet Squat (KBs in Rack position) +
30-sec AirDyne/ Row/ Ski Erg/ Flying Burpee/ Rope Pull
Every 90 seconds for 10 minutes (7 rounds)
2x 30# KBs or 1x 70# KB minimum load

Jonestown spring destruction!

Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
Practice Push Press
Then:
"Jonestown Sprint":
Push Press +
Burpee/Pull-up
20-10 reps of each

Workout:
3x20 DL @ 30%
3x10 One-leg DL (5 each)
Increase weight each set
Then:
3x10 Snatch Grip DL @ 30%
Then: 50x Get-up @ 25#
Then:
Row/Ski 10 min, sprint 15 sec every min. Then:
Repeat 50x Get-up @ 25#

Workout:
40sec at each of the following stations, 20sec to switch between each:
AirDyne +
Slosh Pipe Hold +
Ball Slam @ 20# Ball +
Wall Sit +
KB Swing +
Dead Hang +
Whip Smash +
FLR +
Split Jump
Then:
P1: 30 calories on AirDyne
P2: FLR
Three Rounds

Workout:
Warm up with Med Balls
Then:
2x (30sec Work/30sec Rest) Mountain Climber
Then:
2x (30sec Work/30sec Rest) Mountain Climber Laterals
Then:
3x10 KB Swing @ 53-70# KB
Then:
“Unworthy”:
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
300sec Ring Support

3x5 Wall Squat
3x20 Squat
3x20m Walking Lunge
2x20m OH Walking Lunge
Then:
3x5 SOTS Press @ 20# DB
Then:
“TailPipe”:
P1: 250m Row
P2: KB Rack Hold @ 2 x 53#
Three Rounds
Then:
One minute All Out AirDyne
Rest 2 minutes
One minute All Out AirDyne

Workout:
Javorek DB Complex, 6x each movement:
Hi-Pull +
Row (back parallel to floor) +
Hang Clean +
Front Squat Push Press +
OHS & SOTS Press combo (two-hand) +
Push-up with One-arm Row
Four sets, increase weight each set
Then:
10-minute KB Snatch Test (gentlemen's rules)
OR:
10-minute Two-hand KB Jerk Test (gentlemen's rules)
OR:
10-minute Two-hand KB Clean & Jerk Test (gentlemen's rules)
Then:
5-minute KB Snatch Test (hold KBs throughout)
OR:
5-minute Two-hand KB Jerk Test (hold KBs throughout)
Then:
Tag Team "Cool Down":
Player 1 100m Ski Erg Sprint
Player 2 Plank until P1 finished
Switch positions, repeat Four rounds, i.e. each player sprints 400m on Ski Erg

Workout:
Throw medicine balls
Then:
Ball Slam + KB Swing Ladder
10x each, alternating apparatus after each set:
Ball Slam @ 20#, 25#, 30#, 40#, 60#
MBS @ 35#, 44#, 53#, 70#, 106#
Then:
Man-Maker Race to 10
3 races, increase load for each
Then:
“TailPipe” (Variant):
P1: 250m SkiErg
P2: OH Hold with Slosh Pipe
Three Rounds
Then:
Keep 25-35# KB moving non-stop for 15 minutes

Workout:
3x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
Then:
4x (30sec Work/30sec Rest) Split Jump
Then:
250m Row @ Resistance 10 +
10x Push Press @ 95-115#
Six Rounds
Then:
3x (1-6) Pull-up Ladder
Then:
300sec FLR
300sec Dead Hang

The FLR is a fine example of receiving in return what you are willing to give: 30x 10 seconds is far different than 5x 60 seconds though the total volume is the same.

Workout:
10 minute Row @ Easy Pace
Then:
5x Deadlift @ Bodyweight +
10x Push Press @ 35-50% BW
Max Rounds in 12 minutes
Then:
4x15m Farmer Carry +
15m KB Bear Crawl +
15m OH Carry
Three Rounds
Then:
“AirDyne To Hell”:
Team AirDyne Ladder
50-40-30-20-10 calories

10 minute Row @ Easy Pace
Then:
4x (15sec Work/15sec Rest) Mountain Climber
Then:
2x20 Squat
2x10 Jump Squat
Then:
Jump Letters:
3x “T”
3x “W”
3x “V”
Then:
KB Swing Progression:
10 reps @ 44#
10 reps @ 53#
10 reps @ 70#
Two times through
Then:
Dumbbell Complex (SPEED):
6x Biceps Curl +
6x Bent Over Row +
6x Upright Row +
6x Press +
6x Front Squat Push Press +
6x Hi-pull from floor
Max Rounds in Two minutes
Three total sets Short Rest between each
Then:
Team Whip Smash:
4x 30sec Work Periods
Rest while partner goes
Then:
5x5 Off Box Squat