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2 The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that despite all precautions on the part of Garage Warrior.com there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Garage Warrior.com and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Important: If you have access to a printer, please PRINT this report (as you have our full permission). You ll get a lot more out of it. Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Garage Warrior.com. Copyright 2013 Garage Warrior.com All rights reserved. "

3 CT-01 TIME: (10.00) RWTL (Rounds With Time Limit) Perform 3 rounds as fast as you can with a 10 minute maximum time limit 20 Touch Jumps 10 Two Arm Presses 5 One Leg Shin Taps Left 5 One Leg Shin Taps Right 10 Two Arm Rows 20 Climber Toe Taps 3rounds level 1 workouts

4 CT-02 TIME: (13.20) Intervals 30 Seconds Of Work Followed By 20 Seconds Rest For 4 Rounds Chest Height Swings Crunch Tucks Shoulder Bridge Lift Sumo Squats 4rounds level 1 workouts

5 CT-03 AMRAP (As Many Rounds As Possible) For 15 Minutes Perform As Many Rounds As Possible TIME: (15.00) 20 Two Arm Cheat Curls 15 Kneeling Pushups 10 Body Rows 5 Down Dog To Up Dog s 50 Jumping Jacks As MAnY rounds As possible level 1 workouts

6 CT-04 TIME: (12.00) RWTL (Rounds With Time Limit) As Fast As You Can With A 12 Minute Maximum Time Limit 10 Reverse Crunches 10 Climber Toe Taps 10 Sumo Deadlifts 10 Shoulder Bridge Lifts 7rounds level 1 workouts

7 " CT-05 TIME: (10.00) Intervals Perform 20 Seconds Of Work Followed By 20 Seconds Rest For 3 Rounds Turkish Arm Bars Right Turkish Arm Bars Left Split Squat Right Split Squat Left Kneeling Plank Up Downs 3rounds level 1 workouts

8 " CT-06 TIME: (20.00) AMRAP (As Many Rounds As Possible) For 20 Minutes Perform As Many Rounds As Possible 10 One Leg Shin Taps Right 10 One Leg Shin Taps Left 5 Touch Jumps 25 Jumping Jacks 10 Face The Wall Squats 10 Sumo Deadlifts 5 Touch Jumps 25 Jumping Jacks As MAnY rounds As possible level 1 workouts

9 CT-07 TIME: (10.00) IWRAR (Intervals With Rest After Reps) Perform the following circuit as fast as you can every 60 seconds for 10 minutes 10 Chest Height Swings 10 Crunch Tucks level 1 workouts

10 CT-08 TIME: (9.00) INTERVALS Perform 40 Seconds Of Work Followed By 20 Seconds Rest For 3 Rounds Kneeling Plank Up Downs TwoArm Cheat Curl Two Arm Press 3rounds level 1 workouts

11 " CT-09 TIME: (10.00) AMRAP (As Many Rounds As Possible) For 10 Minutes Perform As Many Rounds As Possible 10 Split Squats Right 10 Split Squats Left 10 Climber Toe Taps As MAnY rounds As possible 20 Chest Height Swings level 1 workouts

12 CT-10 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 90 Seconds Between Each Body Row Down Dog To Up Dog Jumping Jacks Reverse Crunches Kneeling Pushup Face The Wall Squat Sumo Deadlift 4rounds level 1 workouts

13 CT-11 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 10 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 50 Single Unders 5 Burpee Walk Outs 20 Mountain Climbers 10 rounds level 2 workouts

14 " CT-12 TIME: (12.00) INTERVALS Perform 40 Seconds Of Work Followed By 20 Seconds Rest For 3 Rounds One Arm Sumo Deadlift Righ One Arm Sumo Deadlift Left One Arm Press Right 3rounds One Arm Press Left level 2 workouts

15 CT-13 TIME: (20.00) AMRAP (As Many Rounds As Possible) For 20 Minutes Perform As Many Rounds As Possible 10 Alternating Reverse Lunges 10 One Arm Cheat Curls Right 10 One Arm Cheat Curls Left 10 Plank Up Downs 10 Overhead Swings As MAnY rounds As possible level 2 workouts

16 CT-14 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 5 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 5 Jumping Pullup To Negitave 10 One Leg Deadlifts Right 10 One Leg Deadlifts Left 10 1/2 V Ups 10 Lying Leg Raises 5rounds level 2 workouts

17 CT-15 TIME: (16.40) INTERVALS Perform 30 Seconds Of Work Followed By 20 Seconds Rest For 3 Rounds Eccentric Pushups Side Stepping Squats Turkish Sit Up Right 3rounds Turkish Sit Up Left level 2 workouts

18 CT-16 TIME: (15.00) AMRAP (As Many Rounds As Possible) For 15 Minutes Perform As Many Rounds As Possible 10 One Arm Split Rows Right 10 One Arm Split Rows Left 10 One Leg Deadlifts Right 10 One Leg Deadlifts Left 10 One Arm Cheat Curls Right 10 One Arm Cheat Curls Left 10 Hindu Pushups As MAnY rounds As possible level 2 workouts

19 " CT-17 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 8 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 5 Jumping Pullups To Negitave 20 Bodyweight Squats 40 Single Unders 8rounds level 2 workouts

20 " CT-18 TIME: (13.20) INTERVALS Perform 20 Seconds Of Work Followed By 20 Seconds Rest For 4 Rounds Burpee Walk Outs Plank Up Downs Mountain Climbers 4rounds Overhead Swing Side Stepping Squats level 2 workouts

21 " CT-19 AMRAP (As Many Rounds As Possible) For 10 Minutes Perform As Many Rounds As Possible TIME: (10.00) 5 One Arm Split Rows Right 5 One Arm Split Rows Left 10 Alternating Reverse Lunges 5 One Leg Shoulder Bridge Lifts Right 5 One Leg Shoulder Bridge Lifts Left As MAnY rounds As possible level 2 workouts

22 " CT-20 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Hindu Pushups Jumping Pullup To Negitave Single Unders Lying Leg Raise Eccentric Pushups Bodyweight Squats One Arm Sumo Deadlift Right One Arm Sumo Deadlift Left 4rounds level 2 workouts

23 " CT-21 TIME: (9.00) RWTL (Rounds With Time Limit) Perform 3 Rounds As Fast As You Can With A 9 Minute Maximum Time Limit 100 Alternating Single Unders 20 Overhead Swings With A Twist Squat Thrusts 3rounds level 3 workouts

24 " CT-22 TIME: (13.30) INTERVALS Perform 30 Seconds Of Workk Followed By 15 Seconds Rest For 6 Rounds 1/2 Inch Worms Goblet Squats 6rounds Kip Pulls level 3 workouts

25 " CT-23 TIME: (15.00) AMRAP (As Many Rounds As Possible) For 15 Minutes Perform As Many Rounds As Possible 1 Turkish 1/2 Up Right 1 Turkish 1/2 Up Left 10 One Arm Power Cleans Right 10 One Arm Power Cleans Left 10 Pushups As MAnY rounds As possible level 3 workouts

26 " CT-24 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 7 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 10 Hanging Knee Tucks 10 Alternating One Leg Deadlifts 10 One Arm Push Press Right 10 One Arm Push Press Left 7rounds level 3 workouts

27 " CT-25 TIME: (11.20) INTERVALS Perform 20 Seconds Of Workk Followed By 15 Seconds Rest For 4 Rounds Kip Pulls Dive Bomber Pushups Side Lunges 4rounds One Arm Inside Row Right One Arm Inside Row Left level 3 workouts

28 " CT-26 TIME: (20.00) AMRAP (As Many Rounds As Possible) For 20 Minutes Perform As Many Rounds As Possible 20 Reverse Lunges Right 10 Loaded Lying Leg Raises 50 Alternating Single Unders 20 Table Top Lifts 20 Overhead Swings With A Twist 20 Rotational Mountain Climbers 50 Alternating Single Unders As MAnY rounds As possible level 3 workouts

29 CT-27 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 12 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 5 Kip Pulls 5 Squat Thrusts 5 Hanging Knee Tucks 5 Goblet Squats 12 rounds level 3 workouts

30 " CT-28 TIME: (12.00) INTERVALS Perform 45 Seconds Of Workk Followed By 15 Seconds Rest For 3 Rounds Turkish 1/2 Up Right Turkish 1/2 Up Left One Arm Swing Right 3rounds One Arm Swing Left level 3 workouts

31 " CT-29 TIME: (9.00) AMRAP (As Many Rounds As Possible) For 9 Minutes Perform As Many Rounds As Possible 15 One Arm Power Clean And Push Presses Right 15 One Arm Power Clean And Push Presses Left 15 Loaded Lying Leg Raises 15 Table Top Lifts As MAnY rounds As possible level 3 workouts

32 " CT-30 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Dive Bomber Pushups Kip Pulls Alternating Single Unders Hanging Knee Tucks Pushups Goblet Squats One Arm Swing Right One Arm Swing Left 4rounds level 3 workouts

33 CT-31 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 2 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 1 Turkish Get Up Right 1 Turkish Get Up Left 5 Inchworms 10 One Arm Outside Rows Right 10 One Arm Outside Rows Left 10 Clap Pushups 10 Hanging Knees To Elbows 10 One Arm Thrusters Right 10 One Arm Thrusters Left 15 One Arm Clean And Squats Right 15 One Arm Clean And Squats Left 2rounds level 4 workouts

34 CT-32 TIME: (11.40) INTERVALS Perform 20 Seconds Of Work Followed By 15 Seconds Rest For 5 Rounds Jump Lunges V Ups Loaded Side Lunges 5rounds Grasshoppers level 4 workouts

35 CT-33 TIME: (20.00) AMRAP (As Many Rounds As Possible) For 20 Minutes Perform As Many Rounds As Possible 5 Assisted One Leg Squats Right 5 Assisted One Leg Squats Left 5 Kipping Pullups 10 Total Double Unders (Single Unders In Between) 15 Kneeling Burpees 20 Jump Squats As MAnY rounds As possible level 4 workouts

36 CT-34 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 10 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 10 One Arm Overhead Swings Right 10 One Arm Overhead Swings Left 10 Clap Pushups 10 rounds level 4 workouts

37 CT-35 TIME: (18.00) INTERVALS Perform 30 Seconds Of Work Followed By 15 Seconds Rest For 8 Rounds One Arm High Pulls Right One Arm High Pulls Left 8rounds Jump Lunges level 4 workouts

38 CT-36 TIME: (12.00) AMRAP (As Many Rounds As Possible) For 12 Minutes Perform As Many Rounds As Possible 1 Turkish Get Up Right 1 Turkish Get Up Left 10 Loaded Side Lunges 10 Kipping Pullups 20 Total Double Unders (Singles In Between) As MAnY rounds As possible level 4 workouts

39 CT-37 TIME: (9.00) RWTL (Rounds With Time Limit) Perform 8 Rounds As Fast As You Can With A 9 Minute Maximum Time Limit 5 Vertical Pike Presses 5 Clean Squat Presses Right 5 Clean Squat Presses Left 10 Kneeling Burpees 8rounds level 4 workouts

40 CT-38 TIME: (15.00) INTERVALS Perform 45 Seconds Of Work Followed By 15 Seconds Rest For 3 Rounds One Leg Table Top Lifts Right One Leg Table Top Lifts Left V Ups One Arm Outside Row Right One Arm Outside Row Left 3rounds level 4 workouts

41 CT-39 TIME: (15.00) AMRAP (As Many Rounds As Possible) For 15 Minutes Perform As Many Rounds As Possible 5 Assisted One Leg Squats Right 5 assisted One Leg Squats Left 10 One Arm Overhead Swings Right 10 One Arm Overhead Swings Left 20 Grasshoppers As MAnY rounds As possible level 4 workouts

42 CT-40 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Vertical Pike Press Kipping Pullups Single Doubles Hanging Knees To Elbows Clap Pushups Jump Squats High Pull Right High Pull Left 4rounds level 4 workouts

43 CT-41 TIME: (15.00) RWTL (Rounds With Time Limit) Perform 8 Rounds As Fast As You Can With A 15 Minute Maximum Time Limit 10 Burpees 5 One Arm Split Jerk Right 5 One Arm Split Jerk Left 20 Sit Outs 8rounds level 5 workouts

44 CT-42 TIME: (12.00) INTERVALS Perform 50 Seconds Of Work Followed By 10 Seconds Rest For 3 Rounds Turkish Get Up Right Turkish Get Up Left One Arm Snatch Right 3rounds One Arm Snatch Left level 5 workouts

45 CT-43 TIME: (15.00) AMRAP (As Many Rounds As Possible) For 15 Minutes Perform As Many Rounds As Possible 5 Handstand Pushups 10 Kipping Pullups 20 Jump Lunges 40 Alternating Explosive Table Top Lifts As MAnY rounds As possible level 5 workouts

46 CT-44 TIME: (20.00) RWTL (Rounds With Time Limit) Perform 20 Rounds As Fast As You Can With A 20 Minute Maximum Time Limit 5 Hanging Toes To Bar 5 Burpees 10 Double Unders 20 rounds level 5 workouts

47 " CT-45 TIME: (15.00) INTERVALS Perform 35 Seconds Of Work Followed By 10 Seconds Rest For 4 Rounds One Arm Plank Row Right One Arm Plank Row Left Loaded Low Side Lunge Lateral Explosive Pushups Goblet Jump Squats 4rounds level 5 workouts

48 " CT-46 TIME: (20.00) AMRAP (As Many Rounds As Possible) For 20 Minutes Perform As Many Rounds As Possible 3 Turkish Get Ups Right 3 Turkish Get Ups Left 5 Inchworms 10 Assisted One Leg Jump Squats Right 10 Assisted One Leg Jump Squats Left 20 Loaded V Ups As MAnY rounds As possible level 5 workouts

49 CT-47 TIME: (12.00) RWTL (Rounds With Time Limit) Perform 4 Rounds As Fast As You Can With A 12 Minute Maximum Time Limit 10 Kipping Pullups 20 Jump Lunges 15 One Arm Snatches Right 15 One Arm Snatches Left 40 Sit Outs 4rounds level 5 workouts

50 CT-48 TIME: (16.00) INTERVALS Perform 20 Seconds Of Work Followed By 10 Seconds Rest For 8 Rounds One Arm Squat Clean And Jerk Right One Arm Squat Clean And Jerk Left One Arm Overhead Swings With A Twist Right One Arm Overhead Swings With A Twist Left 4rounds level 4 workouts

51 " CT-49 TIME: (9.00) AMRAP (As Many Rounds As Possible) For 9 Minutes Perform As Many Rounds As Possible 10 Assisted One Leg Jump Squats Right 10 Assisted One Leg Jump Squats Left 20 Sit Outs As MAnY rounds As possible level 5 workouts

52 CT-50 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Handstand Pushup Kipping Pullups Double Unders Hanging Toes To Bar Lateral Explosive Pushups Goblet Jump Squats One Arm Snatches Right One Arm Snatches Left 4rounds level 4 workouts

53 CT-50 Challenge Workouts Content

54 CT-10 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 90 Seconds Between Each Body Row Down Dog To Up Dog Jumping Jacks Reverse Crunches Kneeling Pushup Face The Wall Squat Sumo Deadlift 4rounds level 1 workouts

55 CT-20 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Hindu Pushups Jumping Pullup To Negitave Single Unders Lying Leg Raise Eccentric Pushups Bodyweight Squats One Arm Sumo Deadlift Right One Arm Sumo Deadlift Left 4rounds level 2 workouts

56 " CT-30 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Dive Bomber Pushups Kip Pulls Alternating Single Unders Hanging Knee Tucks Pushups Goblet Squats One Arm Swing Right One Arm Swing Left 4rounds level 3 workouts

57 CT-40 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Vertical Pike Press Kipping Pullups Single Doubles Hanging Knees To Elbows Clap Pushups Jump Squats High Pull Right High Pull Left 4rounds level 4 workouts

58 CT-50 CHALLENGE WORKOUT TIME: (20.00) INTERVALS 30 Seconds At Each Station For 4 Rounds. Rest 60 Seconds Between Each Handstand Pushup Kipping Pullups Double Unders Hanging Toes To Bar Lateral Explosive Pushups Goblet Jump Squats One Arm Snatches Right One Arm Snatches Left 4rounds level 4 workouts