WARM-UP

2 ROUNDS

8 Cal Row (RND 1@24-26s/m,

RND 2@26-28s/m)

8 Alt Groiners

8 Kang Squats

8 Plate Squats*

*Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat

Into…

1-2 ROUNDS

5 RDL

5 Hang Power Clean

5 Front Squats

10 Deadbugs

STRENGTH (PERFORMANCE)

3×8 Overhead Squat

Overhead Squat for load:

#1 8 reps

#2 8 reps

#3 8 reps

STRENGTH (FITNESS)

3×8 Front Squat

Front Squat for load:

#1 8 reps

#2 8 reps

#3 8 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 5 SETS

20/15 Cal Row

3 Front Squats (205/145)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (93/65)

WORKOUT (FITNESS)

EVERY 2:00 × 5 SETS

15/12 Cal Row

3 Front Squats (155/105)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL)

15 Band Pull-Aparts

15 Overhead Band Pull Aparts

:40 Banded Lat Stretch (R)

:40 Banded Lat Stretch (L)

Into…

1 ROUND

100m Run

6 Yoga Push-Ups

12 Scap Pull-Ups

6 Step Back Up-Down

Into…

1 ROUND

100m Run

6 Push-Ups to Pike

6/6 Single Arm Ring Row

6 Up-Down

Into…

1 ROUND

100m Run

6 Pike Push-Ups

12 Kip Swings

6 Up-Down to Target

SKILL (PERFORMANCE)

EMOM × 5 MINUTES

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

SKILL (FITNESS)

EMOM × 5 MINUTES

2 DB Deficit Pike Push-Ups

+

3 DB Deficit Push-Ups

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

2-4-6-and so on…

Strict Handstand Push-Ups

*Complete 3 Up-Down Bar Muscle-Up +

100m Run after each Set.

**Option for Up-Down Ring Muscle-Up

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

2-4-6-and so on…

Pike Push-Ups

*Complete 3 Up-Down Pull-Up + 100m

Run after each Set.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

WARM-UP

AMRAP x 8 MINUTES*

1:00 Bike

8/8 KB Goblet Split Squat

6 BB Good Mornings

8 Alt. Banded Deadbugs

*Light KB Suggested

WORKOUT (PERFORMANCE)

EMOM × 24 MINUTES

MIN 1 – 20 DB Goblet Alt. Lunges (50/35)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(225/155)

(275/185)

(315/205)

(Score is Total Cals)

KB DB: (22.5/15)

KG BB1: (100/70)

KG BB2: (125/85)

KG BB3: (143/93)

WORKOUT (FITNESS)

EMOM × 24 MINUTES

MIN 1 – 20 DB Goblet Alt. Lunges (35/20)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(Score is Total Cals)

KG DB: (15/10)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell

Quad Smash

WARM-UP

2 ROUNDS

10 Bunny Hops

10/10 Single Leg Hops*

5 Scap Push-Ups

20 Slow Alt. Shoulder Taps

:30 Plank Hold**

*Single Unders 2nd Round

**Tuck Hold 2nd Round

Into…

2-3 ROUNDS (Time Permitting)

15 Fast Single Unders or Double Unders

10 Push-Ups or Knee Push-Ups

10 Sit-Ups

STRENGTH (ALL)  

3×8 Bench Press

Bench Press for load:

#1 8 reps

#2 8 reps

#3 8 reps

“Annie”

50-40-30-20-10 reps for time of:

*Double-Unders

*Sit-ups

“ANNIE (FITNESS)”

FOR TIME

100-80-60-40-20

Single Unders

40-30-20-20-10

Sit-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

8/6 Cal Bike (EZ)

10 Scap Push-Ups

10 Glute Bridge Ups

5/5 Lateral Controlled Step Downs

Into…

1 ROUND

8/6 Cal Bike (MOD)

8 Push-Up to Pike

10 Deadbug

10 Step-Ups

Into…

1 ROUND

8/6 Cal Bike (HARD)

6 Tempo Push-Ups (31X1)

:30 High Plank

8 Box Jumps

STRENGTH (ALL)

3×10 Bench Press

Bench Press for load:

1) 10 reps

2) 10 reps

3) 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES*

4-6-8-and so on…

Box Jumps (30/24)

*After every set, complete 12/10 Cal Bike

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES*

4-6-8-and so on…

Box Jumps (24/20)

*After every set, complete 10/8 Cal Bike

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

:30/:30 Half Pigeon

15 Glute Bridge-Ups + :30 Glute Bridge

Hold

1:00 EZ Bike

-Rest as Needed b/t Sets-

WARM-UP

AMRAP X 4 MINUTES

100m Run

8 Barbell Jefferson Curls

8 Alt. Groiners

8 Ring Rows

Into…

AMRAP X 4 MINUTES

100m Run

8 Barbell Good Mornings

8 Cat Cows

8 Jumping Pull-Ups

WORKOUT (PERFORMANCE)

3 SETS

400m Run

15 Deadlifts (185/135)

15 Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (85/60)

WORKOUT (FITNESS)

3 SETS

400m Run

15 Deadlifts (135/95)

15 Jumping Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

WARM-UP

2 ROUNDS

:30 Partitioned Rowing*

5 Inchworm w/ Push-Up

10 Glute Bridge-Ups

*Round 1= Arms Only Row, Round 2= Legs Only Row.

Into…

1 ROUND

:30 Stroke Rate Rowing @ 22s/m

5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m

5 Strict Burpees*

:30 Stroke Rate Rowing @ 26s/m

5 Burpees

:30 28s/m Stroke Rate Rowing

5 Fast Burpees

*1 Rep = Hand to the Ground + Jump back

+ Push-Up + Jump Forward + Stand +

Jump.

WORKOUT (ALL)

FOR TIME

5000m Row*

*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

GENERAL WARM-UP

1-2 ROUNDS

30 Single Unders

5/5 Moose Antlers

8 Groiner + Twist

6 Cossack Squats

10 PVC Pass Throughs

Into…

SPECIFIC WARM-UP

2 ROUNDS*

10 Single, Single, High Jump

10 Slow Alt. Deadbugs

5 PVC/BB Hang Muscle Clean or Snatch

5 PVC/BB Front or OH Squats

*1st Round perform with PVC Pipe, 2nd Round perform with Barbell

STRENGTH (PERFORMANCE) 3×10

Overhead Squat

Overhead Squat for load:

1) 10 reps

2) 10 reps

3) 10 reps

STRENGTH (FITNESS)

3×10 Front Squat

Front Squat for load:

1) 10 reps

2) 10 reps

3) 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 7 MINUTES

7 Power Snatches (75/55)

7 Overhead Squats

35 Double Unders

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP × 7 MINUTES

7 Power Cleans (75/55)

7 Front Squats

70 Single Unders

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW...

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

WARM-UP

25′ LINE DRILLS (MIN 0-4)

Hamstring Scoop

Walking Figure 4

Toe Walk

Heel Walk

Butt Kickers

High Knees

Into…

AMRAP × 3 MINUTES

25′ Shuttle Run

4 Alt. DB Slides

4/4 Single Arm Ring Row

8 Scap Pull-Ups

Into…

AMRAP × 3 MINUTES

25′ Shuttle Run

4 Alt. No Push-Up Renegade Row

4 Ring Rows

4 Strict Hanging Knee Raise

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Ups

WORKOUT (PERFORMANCE)

EMOM × 25 MINUTES

MIN 1 – :50 Max No Push-Up Renegade

Row (50/35)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Rope Climbs

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Rope Climbs)

KG DB: (50/35)

WORKOUT (FITNESS)

EMOM × 25 MINUTES

MIN 1 – :50 Max No Push-Up Renegade

Row (35/20)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

*1 Rep = Row (R) + Row (L).

**1 Rep = 25′ Down & Back

(Score is Total Reps of Pull-Ups)

KG DB: (35/20)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some

LIGHT weight.