WARRIOR MINDSET

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats

FINISHER

3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

Jocko Willink MUSTER #002

36:00 EMOM
Min 01: Burpees AMRAP
Min 02: :45 Plank
Min 03: 20x Squats
Min 04: 30x Flutter Kicks
Min 05: 10x Push-ups
Min 06: 20x Jumping Jacks

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Clean & Jerk w/1xDB or KB
10x Goblet Squats w/1xDB or KB
10x Push-ups

FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

STRENGTH (if you can)
Deadlift 5-5-5-5-5 @ 75% of your single-rep max

5x Rounds (:20 work / :10 rest)
Air Squat Jump Taps
Flutter Kicks
️Kettlebell/Plate Toe Taps
️KB Plank Pull Through

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

7x Rounds
10x Dumbbell Clean & Jerk
10x Burpees Jump-Over DB

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

For Time:
30x Thrusters w/Single DB (swap hands)
30x Burpees

FINISHER

1.5 Mile Run/Jog/Walk

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

9:00 AMRAP:
9x Burpees
9x Box Jump Overs 24″/20″
**Scale the box jumps to step up/overs

FINISHER STRENGTH

4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)

WARM UP

~5:00 Cardio
then
~5:00 Mobility

STRENGTH WORK

5X8 DB Shoulder Press #AHAP

WORKOUT

5X Rounds for Time:
15x KB Deadlift #AHAP
200M Run

WARM UP

~5:00 Cardio
then
~5:00 Mobility

~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim

WARM UP

~5:00 Cardio
then
~5:00 Mobility

~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim

WARM UP

~5:00 Cardio
then
~5:00 Mobility

STRENGTH WORK
Goblet Squat 5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.

WORKOUT

3x Rounds
of 3 Minutes On: 2 Minutes Off
AMRAP
4x Burpees
6x Alt. DB Snatch #AHAP

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats

2 Minutes Rest

8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups

FINISHER
1 Mile Run/Jog/Walk

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP

FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees

FINISHER
1.5 Mile Run/Jog

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS

Weight = #AHAP

**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′

**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

For Time:
30x Box Jumps (24″/20″) / Step-Ups
30x Pull-ups / Bands or Ring Rows
30x Kettlebell Swings (#AHAP)
30x Front Squats (115#/80#) / DB’s AHAP#
30x Toes to Bar / High Knees / V-ups
30x Push Press (115#/80#) / DB’s AHAP#
30x Deadlifts (115#/80#) / AHAP#
30x Wallballs AHAP#
30x Bar Facing Burpees / Burpees / Push-ups
30x Double Unders / 3:1 Singles