WARM-UP

PART 1) TABATA

(8 ROUNDS – :20 WORK / :10 REST)

MVMT 1 – Bike (increase pace by 3-5 RPMs every round)

MVMT 2 – Hollow Hold

Into…

PART 2) 2-3 ROUNDS

10 SLOW Alt. Pike Shoulder Taps

5 Cat/Cows

10 Banded PVC Deadlifts

5 Jefferson Curls

WORKOUT (PERFORMANCE)

ON A 21:00 RUNNING CLOCK…

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1) 10 Handstand Push-Ups + 5 Deadlifts (275/185)

2) 7 Handstand Push-Ups + 7 Deadlifts (225/155)

3) 5 Handstand Push-Ups + 10 Deadlifts (185/135)

(Score is Total Cals)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

WORKOUT (FITNESS)

ON A 21:00 RUNNING CLOCK…

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1.) 10 DB Push Press (Athlete Choice) + 5

Deadlifts (185/135)

2.) 7 DB Push Press (Athlete Choice) + 7

Deadlifts (155/105)

3.) 5 DB Push Press (Athlete Choice) + 10

Deadlifts (135/95)

(Score is Total Cals)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

250m/200m Row (24-26SPM)

12 Alt. Reverse Lunges

150m/100m Row (26-28+SPM)

6/6 Split Squats

Into…

EMOM x 4 MINUTES

(:40 ON / :20 OFF)

MIN 1 – Single Unders

MIN 2 – Deadbugs

MIN 3 – Double Under or Double Under attempts

MIN 4 – Sit-Ups

STRENGTH (ALL)

4 SETS

10/10 Barbell Back Rack Reverse Lunges*

12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

*Keep Weight Light-Moderate.

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

500/400m Row

100 Double Unders

50 Sit-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

400/350m Row

150 Single Unders

40 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog :30/:30 Figure 4 Stretch*

10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND MOBILITY

6 Up/Down Dogs

8 Bootstrappers

10 PVC Pass Throughs

10 PVC Around The Worlds

into…

1 ROUND

15 Air Squats

10 WB Strict Press

10 WB Around the World

6 PVC Sn. Grip Deadlift

6 PVC High Hang High Pull

6 BTN Sn. Grip Push Jerks

into…

1 ROUND

10 WB Front Squats

10 WB Thrusters

4 BB Sn. Grip Deadlift

4 BB High Hang High Pull

4 BB BTN Sn. Grip Push Jerks

STRENGTH (ALL)

EMOM × 7 MINUTES

1 Power Snatch*

+

1 Hang Power Snatch

*Build to and slightly past Workout

Weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

35 Wall Balls (20/14)

6 Power Snatch (155/105)

30 Wall Balls

5 Power Snatch

25 Wall Balls

4 Power Snatch

20 Wall Balls

3 Power Snatch

15 Wall Balls

2 Power Snatch

10 Wall Balls

1 Power Snatch

(Score is Time)

KG WB: (9/6)

KB BB: (70/47.5)

WORKOUT (FITNESS)

FOR TIME

35 Wall Balls (14/10)

6 Power Snatch (115/75)

30 Wall Balls

5 Power Snatch

25 Wall Balls

4 Power Snatch

20 Wall Balls

3 Power Snatch

15 Wall Balls

2 Power Snatch

10 Wall Balls

1 Power Snatch

(Score is Time)

KG WB: (6/5)

KB BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Cool Down Walk

5/5 Moose Antlers

5 As / Ts / Ys*

*1 Rep = A + T + Y. Use LIGHT weight.

WARM-UP

EMOM x 4 MINUTES

(:45 ON / :15 OFF)

MIN 1 – Row (22-24SPM)

MIN 2 – Yoga Push-Ups

MIN 3 – Row (24-26+SPM)

MIN 4 – Hollow Rocks

Into…

AMRAP x 4 MINUTES*

4 Alt. Shoulder Taps

4 Push-Ups → Pike Push-Ups

4 Scap Pull-Ups

4 Strict Hanging Knee Raise → Kip Swings

*At the 2:00 mark, switch to 4 Pike PushUps and 4 Kip Swings.

SKILL (ALL)

5 SETS

Complete One of the Below Gymnastics Options…

Gymnastics Options…

10 (Deficit) Push-Ups

7-10 Pike Push-Ups

10 Bench Dips

5 Strict Ring Dips

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

50/40 Cal Row

20 Toes to Bar

(Score is Time)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

40/30 Cal Row

20 Toes to Something

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Walking Rest or EZ Row

:30 Dead Hang

10-12 SLOW Band Pull-Aparts

1:00 Child’s Pose

-Rest as Needed b/t Sets-

WARM-UP

3:00 Bike (Increasing pace every :30)

Into…

2 ROUNDS

5/5 Moose Antlers

5/5 Groiner Twists

10 PVC Pass Throughs

3 PVC Snatch Deadlift

3 PVC Snatch Grip Press

3 PVC Snatch Grip Push Press

3 PVC Snatch Grip Push Jerk

5 Jumping Squats*

*Option for OHS or Jumping OHS

STRENGTH (ALL) — ON A 10:00

RUNNING CLOCK… Build to Workout ^ Starting Weight for 1-Rep Power Snatch

Power Snatch for load:

#1:1 rep

WORKOUT (PERFORMANCE)

EMOM × 14 MINUTES

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch*

*Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.

(Score is Heaviest Snatch)

WORKOUT (FITNESS)

EMOM X 14 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 1 Power Snatch*

*Start at a Light-Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.

(Score is Heaviest Snatch)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :50 Nasal Breathing EZ Bike

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

WARM-UP

2 ROUNDS

200m Run

10 Box Step-Ups

10 Scap Pull-Ups

10 Ring Rows

:15/:15 Top/Bottom Ring Dip Hold

Into…

1 ROUND

200m Run

10 DB Box Step-Ups

8 Kip Swings

6 Tempo Ring Rows (:02 pause@ top,:03 down)

6 Strict Ring Dips

EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – Practice Gymnastic Option*

MIN 2 – 100m Run

*Gymnastic Options…

3-5 Strict (Banded) Pull-Ups

3-5 Pull-Ups

1-2 Muscle-Ups

WORKOUT (PERFORMANCE)

FOR TIME

30 Ring Muscle-Ups*

*Each break complete a 200m Run + 12 DB

Alt. Step-Ups (50/35)|(24/20).

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

50 Pull-Ups*

*Each break complete a 200m Run + 12 DB

Alt. Step-Ups (35/20)(20).

*Option for Strict Pull-Up.

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

40 Line Hops Forward/Backwards

40 Line Hops Lateral

20 Shoulder Taps + 10 Scap Push Ups

10 PVC Pass Throughs

10 Air Squats

Into…

1 ROUND

60 Single Unders

10 Up Downs Over Bar

8 Snatch Grip Behind the Neck Strict

Press

5 Tempo Overhead Squats OR Front

Squats (31X1)

Into…

1 ROUND

60 Single Unders OR 30 Double Unders

8 Burpees Over Bar

5 Overhead Squats OR Front Squats

STRENGTH (PERFORMANCE)

10-8-6-4 Overhead Squat*

Overhead Squat for load:

#1: 10 reps

#2: 8 reps

#3: 6 reps

#4: 2 reps

STRENGTH (FITNESS)

10-8-6-4 Front Squat*

Front Squat for load:

#1: 10 reps

#2: 8 reps

#3: 6 reps

#4: 4 reps

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES

20 Double Unders

10 Burpees Over Bar

5 Overhead Squats (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP × 9 MINUTES

40 Single Unders

10 Burpees

5 Front Squats (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Lat/Prayer Stretch on Box

5/5 SLOW Single Leg Box Squats

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

WARM-UP

200m Run

Into…

1 ROUND

10/10 Leg Swings

10 Wide Stance Good Morning

10/10 Split Squat

5/5 Cat-Cow

Into…

1-2 ROUNDS (TIME PERMITTING)

10/10 Lunges (2nd round-Bulgarian Split Squat)

10 Sumo Stance RDL

:20 Dead Hang

8 Scap Pull-ups

4 Strict Knee Raise

Into…

200m Run

STRENGTH (ALL)

3 SETS

10/10 DB Goblet Bulgarian Split Squats

-Rest :30-

12-15 Tempo Sumo Stance DB RDL (20X0)

-Rest 2:00 b/t Sets-

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

200m Run

6 Back Rack Alt. Lunges (95/65)*

2 Rope Climbs

*Each Round increase Lunges by 4 Reps.

Ex: RND 1= 6, RND 2= 10, and so on.

(Score is Rounds + Reps)

KG BB: (42.5/30)

WORKOUT (FITNESS)

AMRAP × 15 MINUTES

200m Run

6 Back Rack Alt. Lunges (65/45)*

6 Strict Pull-Ups**

*Each Round increase Lunges by 4 Reps.

Ex: RND 1= 6, RND 2= 10, and so on.

**Option for Strict Knees to Elbow.

(Score is Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

-Rest as Needed b/t Sets-

WARM-UP

AMRAP × 8 MINUTES*

40 Single Unders → 20 Double Unders

8 KB Deadlifts → 8 RKB Swings

4 Push-Up to Pike → 4 Up-Downs

8 Bootstrap Squats → 8 Air Squats

*Transition to 2nd movement at 4:00 mark

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Skill*

*Options…

HS Walking

Freestanding HS

Wall Handstand

Pike Box Walking

WORKOUT (ALL)

TABATA (8 SETS :20 ON/:10 OFF) TABATA 1 – Double or Single Unders

TABATA 2 – Russian KB Swing (Athlete Choice)

TABATA 3 – Burpees

TABATA 4 – Air Squat

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-