Sunday Workouts

If you’ve missed a workout this past 3 days and are up for the challenge, here’s your chance. If you’ve done all 3 and feel beat, then here’s an opportunity to do a recovery/mobility piece to prepare for next week’s workouts.


Complete as many rounds as possible in 40 minutes of:

17 power cleans

75 squats

Rx: 95/135#

Unload the barbell and carry 1 set of plates for 600m before performing the next round. If you want, you can choose to partner this long workout and break the movements equitably.


Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 dumbbell thrusters

Rx: 35/50# DBs

*every 2 minutes complete 40 DUs starting at 0:00

Then, run 2 miles/3.2 km.

Choose DB weights that you can do 10 unbroken sets.

100 burpees to 12″ above reach

15-minute time cap

This looks easy on paper but the 12″ reach is no easy feat.

Reset #17

1-minute breathing lying on your back

30/30 sec head nods/ rotations

2 minutes:

10 hollow to superman roll

10 egg rolls

2 minutes:

10 cross touch plank bird dogs

10 judo push-up rocks

3 rounds:

1-minute hourglass hands and knees crawl

30-sec hour glass leopard crawl

2 minutes:

Max handstand hold

10 sit throughs

3 rounds:

1-minute hands- free get-ups

1-minute goblet squats

400m front rack carry