A. Warm Up

3 Sets NFT

10 Dead Stop Hike Kettlebell Swings

20sec Single Arm Tall Plank/arm

*single arm ring Plank for challenge

20 Pike HS Shoulder Taps

*35′ HS Walk for challenge

B. Strength

3 sets of the following superset

Banded Deadlift

02X1; 2.2.2 reps @ 55-60% rest 15sec between sets of two

Close Grip Bench Press

20X1; 1.1.1 rest 10sec between singles

C. Conditioning

8 minute AMRAP @ 75% Effort

8 KB Single Arm Suitcase Deadlift/arm 70/53

30m Farmers Walk 70/53

50 Double Unders 2:1

-reat 2 minutes-

Repeat 8 minute AMRAP from where you left off



A. Warm Up

10 minutes

Airdyne .4/.3 miles

10 Alternating Curtsy Squats

*goblet load for challenge

5 single leg box jumps (low box)

B. Olympic lifting

5 sets at a working weight

2 Snatch High Pull

1 Power snatch

C. Conditioning

2 rounds for time of:

30/25 Cal Air dyne

20 KBS 70/53

10 Toes to Bar

30/25 Cal Row

20 Wall Ball 20/14

10 Toes to Bar


A. Warm Up

3 Rounds @ 75%

Run 300m (build pace each round)

6 Single Arm Bottoms Up Kettlebell Press/arm

12 Sled Drag Face Pulls or banded face pulls

B. Strength

3 sets of the following superset

Strict Press

22X2; 4,3,2;

Strict Chest to Bar Pull-Up

Max Reps unbroken

C. Conditioning

3 rounds for time of:


Push Up

Box Jump Step Down 24/20″

Airdyne 10/8 Cals

-rest 2 minutes-

*coaches challenge ring push up

*Each round you will perform the full 12-9-6 workout meaning each movement gets 27 reps each with 3 cycles on the bike

**Every set increase your speed and shorten your total time