Running

10-minute Warm-Up

30 Min AMRAP

• 10 min: Max Cal Run
• 20 min – AMRAP
  • 15 cal AB / 20 cal C2 Bike
  • 8 lateral side-to-side ball slams (30/20lb)
  • 7 Pull-ups

5 min Set-up/warm-up

15 minute Strength

• Establish a heavy Clean and Jerk

5-minute change over

Every 2 minutes for 20 minutes

• 50m Run
• 2 Hang Power Cleans (115/80)
• 3 Push Jerks
• 4 Toes-to-Bar
• 5 Push-ups

15 min Warm-up/Set-up

4 rounds for Time (25min cap) – Partner Waterfall

• 16 Thrusters (95lb/65lb)
• 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
• 4 – Faux Rope Climb Complex
  • 1- Air Squat
  • 1 – Pull-up
  • 1 – Toes-to-bar

10 min Warm-up/Set-up

25 – 20 – 15 – 10 – 5

• Cal Assault Bike
• Kettlebell Swings (53/35)
• 1 min rest between rounds

10 min Warm-up/Set-up

5 Rounds (u go I go)

• 1 Snatch (135/95)
• 300m Run or 750m C2 bike
• 5 Squat Cleans (135/95)

10 min Warm-up/Set-up

30 min AMRAP

• 200m Run
• 7 pull-ups
• 1 min rest

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

4 Rounds of

• 200m run
• 5 Dips + 5 pull-ups
• 200m run
• 20 push-ups
• 200m run
• 20 Sit-ups
• 200m run
• 20 walking lunges

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

8 rds For Time

• run 200m or C2 400m
• 8, 7, 6, 5,… Devil Press (pick your weight