Descending

For Time:
500M run
5rounds of
   5 pullups
   10 pushups
   15 squats

400M run

 4rounds of 

   5 pullups

   10 pushups

   15 squats

300M run

3 rounds of 

   5 pullups

   10 pushups

   15 squats

200M run

2 rounds of 

   5 pullups

   10 pushups

   15 squats

100M run

1 round of 

   5 pullups

   10 pushups

   15 squats

Oxidative

Run a 5K

Classic Triplet

5 rounds
200M run
15 Box Jumps
15 Wallballs

Ch-Ch-Chipper

20 Handstand Pushups
30 Pullups
40 Kettlebell swings
50 Double Unders
60 Burpees

The movements are not meant to be hard, however, there is a possibility that they will have to be broken and that is OK, chip away at the reps and keep the rest breaks to a minimum

Run Fast!!!

Complete the following
2min--200M run/maxrep pullup with remaining time
rest 1min
2min--200M run/maxrep pushup with remaining time
rest 1min
2min--200M run/maxrep situp with remaining time
rest 1min
2min--200M run/maxrep squat with remaining time
rest 1min
Complete whole cycle one more time

Mental Toughness

Complete 3rounds of the following
200M+400M+600M
rest is the time it takes you to complete your run. Example, if your 200M run=30secs, rest 30secs--400M=1:30, rest 1:30

Couplet

AMRAP in 20
10 Kettlebell Swings
20M Lunge

Jumping Wallballs

For time:
400M run
21 Box Jumps
9 Wallballs
400M run
15 Box Jumps
15 Wallballs
400M run
9 Box Jumps
21 Wallballs

Gotta love the rest breaks

Strength:
Press

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

20 Pullups

30 Pushups

40 Situps

50 Squats

rest 3min

Complete 3 cycles

Sexy Back

Strength:
Deadlift

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

200M run

25 KBS

25 Back Extensions

rest 2min

Complete for a total of 4 cycles

TT intervals

1mile Time Trial
rest 3min
In the 3min rest calculate your 400M pace for your mile
after 3min rest
complete 3x400M with 30secs rest between runs no slower than your 400M mile pace
If your time is 3secs slower than your pace it is considered a foul and you must complete 1min of max rep burpees

Floater

Strength:
Bench Press

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

20 Shoulder to Overhead 185/115

40 lateral burpees

This workout was completed at the Southwest Regionals this past weekend to qualify for the games. There is a 7min cap

Squat Runs

Strength:
Back Squat

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

4 rounds for time:

400M run

50 Squats

More AMRAPs

AMRAP in 12min
3 SDHP
6 Box Jumps
9 Ring Dips

Make sure you use your hips with the SDHP! This is a Core to extremity exercise and all the power is generated from the hips, the bar should feel as if it is floating up to your chin

Breathe Later

AMRAP in 10min
5 Front Squat 135#/95#
5 Burpees
rest, then:

Tabata Situps for 8rounds

The front squat is Barbell movement with the burpee being a metabolic conditioning body weight exercise. In other words, the burpees are gonna make you breathe hard and make the front squats suck that much more, literally. Dig in and crank through the Front Squats the best you can with little break in between. You will be huffin and puffin but do your best to mentally challenge yourself through the discomfort.

Repeats

4x800M runs
Yes I said it 4x800M!!! runs
A total of 2miles
Rest as needed between runs but do not exceed 7min. This is not a 7mi rest break this is to teach you and for you to figure your body out as to what is adequate rest at the present time to allow yourself maximum potential at each interval, too little rest and poor results, too much and you are defeating the purpose

Just keep Cycling

AMRAP (as many rounds as possible) in 20min
5 pullups
10 Pushups
15 Squats