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alberone6@hotmail.com

Thank you for purchasing this short e-book. We have compiled a list of 67
conditioning pieces that will be guaranteed to get you in tip top shape. Take the
thinking out of your conditioning programming and just select from the list.

We recommend that you do one of these workouts per day (5 days a week, with 2
rest days), and you will see TREMENDOUS RESULTS.

You can use these workouts to get you ready for a competition or just to become
healthy and fit.

If the weight or some of the skills are beyond your currently level of fitness we
recommend that you scale it, to ensure that you get the proper stimulus.
Remember, these are supposed to be CONDITIONING, not skill. IF you are
struggling on certain skills then be sure to practice them separately.

Any-who, train hard and be consistent.

Feel free to email us for any questions you may have.

Email: iamtrance123@gmail.com
1. ”Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

2. 100 Wallballs (20/14#)

50 TTB
50 Wallballs
25 TTB

3. AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

4. "Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU

5. AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24”/20")

6. For time:
21 - 15 - 9
Bike for Calories
Thrusters (115/80)
Directly into:
15 - 12 - 9
Calorie Row
7. Hang Squat Cleans (115/80#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (115/80#)

8. ”Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

9. 4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)

10. 800 Meter Run

25 Deadlifts
25 GHDSU
600 Meter Run
20 Deads
20 GHDSU
400 Meter Run
15 Deadlifts
15 GHDSU
200 Meter Run
10 Deads
10 GHDSU
RX - 225/155

11. AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU

12. 3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches, 135/95

13. 30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU

14. ”Heather's 40!"

Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

15. 1500m Row

100 DU
50 Calorie Assault Bike (75 cals on Schwinn)
100 DU
1500m Row

16. 5 Minute Window...

60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155

17. 42 Cal Row

21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

18. For time:

42 Calorie Assault Bike
21 Clean and Jerks, 135/95
30 Calorie Assault Bike
15 CJ, 185/135
18 Calorie Assault Bike
9 CJ, 225/155
*One bar, you change weights

19. Teams of 3:
AMRAP 25:
50 Calorie Assault Bike
50 CJ (95/65)
50 Calorie Assault Bike
50 CJ (135/95)
50 Calorie Assault Bike
50 CJ (155/105)
50 Calorie Assault Bike
Max CJ (185/135)

20. AMRAP 18:

30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

21. 1 Round:
800 Meter Run or Row (whichever is your weaker movement)
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run or Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run or Row
20 DU, 9 HPC (135/95)

22. With a running clock...

AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

23. "The Axe"

AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)

24. AMRAP 15:

55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU

25. With a running clock...

AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU
26. 10-9-8-7-6-5-4-3-2-1 MU
100-200-300-400-500-600-700-800-900-1000m Row

27. AMRAP 20:

50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
28. 10-9-8-7-6-5-4-3-2-1 of:
Strict C2B Pull ups
Strict Ring Dips
Pistols (prescribed reps on each leg)

29. 5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95

30. "DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

31. Running Clock...

at the 0:00
5 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
3 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

32. 5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups

33. 10-8-6-4-2 Squat Cleans, 165/115

100-80-60-40-20 Double unders

34. "Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

35. 30 Power Snatches, 75/55

45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/5

36. AMRAP 20 of:

15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

37. 3 RFT:
400m Run
10 Clean and Jerks, 135/95

38. 3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Row

39. 3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (275/185)

40. Teams of 2, AMRAP 31*:

8 Thrusters (155/105)
6 Rope Climbs, 15'
11 Box Jumps (30/24)
Continuous 400m run w/ sandbag
*One athlete works on the thrusters, ropes and boxes while the other runs. Once
the running athlete returns they switch roles and continue accumulating rounds
and reps for the entire 31 minutes.

41. 1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Assault Bike

42. 4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU

43. 5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

44. 5 Rounds:
15 GHD Sit-Ups
15 Kettlebell Swings (53/35)
50m Prowler Push (135/95)
Rest 1:00 between rounds

45. 21 HPC (135/95), 21 Burpees over Bar, 100 DU

15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

46. 3 RFT:
1K Row
15 Snatches, 135/95

47. 800m Run

30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65

48. 150 Double unders

50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

49. 3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

50. 5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls

51. 4 Rounds:
21 Calorie Row
7 Squat Cleans, 185/135

52. 3 Rounds:
400 Meter Run
21 Burpees

53. 30 Calorie Row

30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row\
54. 5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

55. 7 RFT: 10 unbroken C2B Pull ups

56. 7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row

57.
42-30-18 Calorie Row
21-15-9 OHS, 155/105

58. AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up

59. EMOM for as long as possible

7 Thrusters, 75/55
7 Pull ups
7 Burpees
*all same minute

60. 4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50

61. 200 Double Unders

2k Row
100 Double unders
1K Row

62. AMRAP 10 of:

10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)
63. 10 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

64. 5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB

65. 5 RFT:
30 Calorie Bike
30 Box Jumps, 24/20
30 Wall balls, 24/20

66. AMRAP 20
Teams of 2
21 Wall Balls, 30/20
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is
how many rounds + reps your team completes.

67. 4 RFT:
21 Wall Balls, 20/14
18 KBS, 1.5/1-pood
15 Box Jump Overs, 24/20
12 Burpees