Warm-Up

MOBILITY ROUND
10 PVC Pass Throughs
5/5 Ankle Circles
10 Around the Worlds
20/20 Single Leg Hops
10 PVC Cuban Press
10 Squat Jumps

Into…

2 ROUNDS
5 Barbell Snatch Deadlifts
5 Hang Muscle Snatch
5 Overhead Squats

Into…

2 ROUNDS
5 Snatch Balance (Power or Squat)
5 Box Jumps (Low – High)

STRENGTH (PERFORMANCE)

EVERY 1:30 x 8 SETS
1 Hang Power Snatch
+
1 Overhead Squat
+
1 Snatch*

*Start Light and and Mod-Heavy. Option for Squat or Power.

(Score is Weight)

STRENGTH (FITNESS)

EVERY 1:30 x 8 SETS
1 Hang Power Snatch
+
2 Power Snatches

*Start Light and and Mod-Heavy.

(Score is Weight)

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME
7 Squat Snatches (115/75)
10 Box Jumps (30/24)

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME
7 Power Snatches (115/75)
10 Box Jumps (24/20)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

ON A 5:00 RUNNING CLOCK…
Empty Barbell Quad Smash or Foam Roll*

*Focus on Quads / Mid-Upper Back / Lats

(No Measure)

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
12-15 DB Arnold Press
Max Reps Inverted Barbell Rows

-Rest As Needed b/t Sets-

(Score is Total Reps of Inverted Rows)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
12-15 Ring Face Pulls
Max Reps Banded Dante Rows

*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.

(Score is Total Reps of Banded Dante Rows)

WARM-UP

1-2 MOBILITY ROUNDS

:30 Stiff Leg Row

5 Push Up to Down Dog

10 Alt Thread the Needle

5/5 Moose Antlers

5 Pause Up Downs

:10 Dead Hang

Into…

2 ROUNDS

1:00 ROW*

8 Ring Rows

8 Kip Swings

4 Burpees

*1st RND: 22-25 s/m, 2nd RND: 25-28 s/m

WORKOUT (PERFORMANCE)

FOR TIME

1500/1250m Row

30 Pull-Ups

30 Burpees

1000/800m Row

25 Pull-Ups

25 Burpees

500/400m Row

20 Pull-Ups

20 Burpees

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1250/1000m Row

30 Ring Rows

30 Burpees

800/700m Row

25 Ring Rows

25 Burpees

400/300m Row

20 Ring Rows

20 Burpees

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Rower Hamstring Curls

5 Up Dog to Down Dog

10 Rower Pike-Ups

5/5 Moose Antlers

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS
12 Toes Touch Jumping Jacks
10 Alt. Lunges
10 Ring Rows
8 Air Squats w/ :01 Pause at Bottom

Into…

1-2 ROUNDS (TIME PERMITTING)
12 Alt. Elbow Punches
10 Barbell Front Squats
8 Barbell Strict Press
6 Thrusters

STRENGTH (ALL) — 5×5 Front Squat

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

“TAKE MY BREATH AWAY (PERFORMANCE)”

FOR TIME
3-6-9-12-15-21-27
Thrusters (95/65)
Chest to Bars

(Score is Time)

KG BB: (42.5/30)

“TAKE MY BREATH AWAY (FITNESS)”

FOR TIME
3-6-9-12-15-21-27
Thrusters (65/45)
Pull-Ups

(Score is Time)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Barbell Quad Smash
3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*

*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Push Press*
10-10-10-10

*Start heavier than last week and try to end heavier.

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
15-20 Supinated Band Pull-Aparts
15-20 Banded Upright Rows
15-20 SLOW Banded Dante Rows

-Rest As Needed b/t Sets-

Warm-Up

EMOM x 10 MINUTES
MIN 1 – 10 Scap Pull-ups + :15 Bar Hang
MIN 2 – 10 Glute Bridge + :15 Hold
MIN 3 – 10/10 Split Squats*
MIN 4 – 10-12 SLOW Strict Press
MIN 5 – 10/10 Single Arm Russian KB Swings*

*MIN 6 complete Alt. Lunges & MIN 10 complete 5/5 KB Hang Cleans.

Workout (All)

3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB or DB Turkish Get-Up (Athlete Choice)
10/10 Single Arm KB or DB Front Rack Lunge
200m KB or DB Suitcase Carry
1:00 Bar Hang

-No Additional Rest b/t Sets-

(Score is Weight on KB or DB)

Optional Cooldown

1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

(No Measure)

WARM-UP

DYNAMIC MOBILITY
5 Inchworm to Up/Down Dog
10 Groiner with a Twist
10 Scap Push-Ups
5 BB Jefferson Curls

AMRAP x 6 Minutes
10 Barbell Good Mornings*
10 Bird Dogs
10 Glute Bridge-Ups
8 Slow Pike Shoulder Taps**
* at 3:00 switch to BB RDLs
**at 3:00 switch to 5 Pike Push-Ups

STRENGTH (ALL) — 5×5 Deadlift

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

“DIANE+”

FOR TIME*
15-12-9
Deadlifts (315/205)
Strict Handstand Push-Ups

(Score is Time)

KG BB: (143/93)

Diane

21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :30 Supinated Grip Bar Hang
MIN 2 – :30 Supinated PVC Box Hold*
MIN 3 – :25/:25 Side Plank Hold

*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
20 Seated Top to Bottom Alt. DB Strict Press*
15-20 Barbell Upright Row

*Both DB’s start overhead. As one DB lowers to the shoulder, the other must stay locked out. Once the DB is back OH, switch.

(Score is Weight on DBs)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3-4 SETS
30 Seated Alternating Banded Lat Pull-Downs*
15-20 Inverted Barbell Rows

*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.

WARM-UP

AMRAP x 6 MINUTES
6/5 Cal Bike
100m Run
6 Tuck Ups
10 Kip Swings

WORKOUT (PERFORMANCE)

AMRAP x 20 MINUTES
400m Run
30/25 Cal Bike
20 Toes to Bar

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 20 MINUTES
400m Run
25/20 Cal Bike
20 Toes to Something

(Score is Rounds + Reps)

POST WORKOUT SKILL (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Handstand Holds or HS Walks

WARM-UP

200m Run or 250/200m Row

Into…

2 ROUNDS

8 Shoulder Taps + Down Dog*

8 Alt. DB Deadlifts

8 Vertical Jumps

*1 Rep = Plank Shoulder Tap (R) + Shoulder

Tap (L) + Down Dog

Into…

2 ROUNDS

8 Plank Walk Outs

8/8 Single Arm DB Push Press

8 Half Box Jumps*

*Don’t stand all the way up. Once you land in a quarter or full squat, immediately step down.

STRENGTH (PERFORMANCE)

ON A 18:00 RUNNING CLOCK…

Build to a Heavy Complex

1 Snatch*

+

1 Hang Snatch*

+

1 Overhead Squat

*Option for Squat or Power.

(Score is Weight)

Open 22.1

Complete as many rounds as possible in 15 minutes of:

• 3 wall walks

• 12 dumbbell snatches

• 15 box jump-overs

(M) 35-1b dumbbell, 20-in box

(F) 50-lb dumbbell, 24-in box

EXTRA CREDIT (ALL)

NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Strict Press*

10-10-10-10

*Start heavier than last week and try to end heavier.

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 4-5 SETS*

5 Bottom to Half Pull-Ups

5 Top to Half Pull-Ups

5 Strict Pull-Ups

*Complex does NOT need to be unbroken, but movements do.

-Rest As Needed b/t Sets-

STRENGTH (FITNESS)

ON A 18:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Power Snatch

+

2 Hang Power Snatch

(Score is Weight)

OPEN 22.1 (FITNESS)

AMRAP x 15 MINUTES

3 Half Wall Walks

12 Alt. DB Snatches (35/20)

15 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG DB: (22.5/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/ Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.

**Keep back knee off the ground, driving back leg up, actively engaging hips.

Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

WARM-UP

1 ROUND

1:00 Row (Focus on Long Pull)

10 Good Mornings

10 Air Squats

10 Down Dog to Up Dog

10 Alt Arm Raises in Child’s Pose

Into…

2 ROUNDS

8/10 Cal Row (Dialing in the pace for the workout)

10 MB RDL (Deadlifts for 2nd Round)

10 MB Squats (Thrusters for 2nd Round)

10 MB Press

10 Push Up (Piked Push Up)

STRENGTH (ALL) — 5×1 Deadlift* (20X1) 

Deadlift for load:

#1:1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:

-55 deadlifts

-55 wall-ball shots

-55-calorie row

-55 handstand push-ups

Rx:

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:

Men deadlift 135 lb., throw 20-lb. ball to

9-ft. target and perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to

9-ft. target and perform hand-release push-ups

“OPEN 17.4 (FITNESS)”

AMRAP × 13 MINUTES

55 Deadlifts (135/95)

55 Wall Balls (20/10)

55 Cal Row

55 Hand Release Push-Ups

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

EXTRA CREDIT (ALL)

NOTE – February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Push Press*

10-10-10

*Start Light and build to something

Moderate.

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3 SETS

:20-:30 Active Bar Hang

-Rest 1:00-

Max Banded Dante Rows

-Rest as Needed b/t Sets-

WARM-UP

1 MOBILITY ROUND

5 Inchworm + Push Up

5/5 Moose Antlers

10 Calf + Tib Raises

Into…

AMRAP × 5 MINUTES

5 Cal Bike

5 Tuck-Ups/V-Ups*

5 Up-Downs**

5 Kip Swings

At halfway point, swap movements for following:

*Toes to Something

**Burpees

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

25/20 Cal Bike

15 Toes to Bar

10 Burpees

(Score is Time)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Toes to Something

8 Burpees

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded

Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-