WARM-UP

1 ROUND

15 Toe Touch Jumping Jacks

8 Alt. Samson Lunges

15 Hollow Rocks

15 Arch Rocks

:45 Dead hang

Into…

1 ROUND

10 Up-Downs

10 Body Weight Lunges

5 Hang Muscle Cleans

10 Elbow Punches

10 Tuck-Ups

12 Scap Pull-Ups

into…

1 ROUND

10 Burpees

5 Hang Power Cleans

10 Alt. Front Rack Lunges

10 Alt. V-Ups

EXTENDED WARM-UP (ALL)

EVERY 3:00 × 3 SETS

10-12 Alt. Toes to Bar or Toes to Something

8 Front Rack Lunges*

*Start Light and build up to or slightly past workout weight.

WORKOUT (PERFORMANCE)

FOR TIME

10-8-6-4-2-4-6-8-10*

Front Rack Alt. Lunges (135/95)

20-16-12-8-4-8-12-16-20

Toes to Bar

*Complete 10 Burpees after each Full Round.

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME*

10-8-6-4-2-4-6-8-10

Front Rack Alt. Lunges (95/65)

20-16-12-8-4-8-12-16-20

Toes to Something

*Complete 8 Burpees after each Full Round.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL FINISHER (ALL)

FOR QUALITY

2-3 SETS

100 Alt. Box Step-Ups (24/20)*

5:00 EZ Cardio

Week 5 of 5 — “Chad” Extra Credit

*Weight Vest Optional

WARM-UP

1:00 Row

Into

2 ROUNDS

10 Air Squats

10 Cossack Squat

5 Push up to Pike

5 Scap Pull-ups

10 Ring Rows

Into

2 ROUNDS

5 Front Squats

5 Strict Press *

5 Kip swings

5 Jumping Pull-up*

1:00 Row

*Thruster and Pull-up in 2nd round.

STRENGTH (ALL) — 3×5 Back Squats

Back Squat for load:

#1. 5 reps

#2. 5 reps

#3. 5 reps

“JACKIE (PERFORMANCE)”

FOR TIME

1000/800m Row

50 Thrusters (45/35)

30 Pull-Ups

(Score is Time)

KG BB: (20/15)

“JACKIE (FITNESS)”

FOR TIME

750/600m Row

40 Thrusters (45/35)

30 Jumping Pull-Ups

(Score is Time)

KG BB: (20/15)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

100m Jog

5/5 Moose Antlers

10 Alt Piked Toe Taps

5 Tempo Push Ups (31X1)

5 Tempo Strict Press (31X1)

Into…

1-2 ROUNDS

6 Shuttle Runs

6 Push Ups

6 Tuck Ups

6 Push Press

6 Scap Pull Ups

STRENGTH (ALL) — 3×5 Push Press

Push Press for load:

#1: 5 reps 

#2: 5 reps

#3: 5 reps

WORKOUT (ALL)

EMOM × 21 MINUTES

MIN 1 – :45 Reps of 25′ Shuttle Runs

MIN 2 – :45 Push-Ups

MIN 3 – 1,2, or 3 Rope Climbs or 6 Strict Knees to Chest*

*Rope Climbs & Knees to Chest do not count toward total reps.

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice

WARM-UP

1 ROUND

40 Line hops

:30/:30 Knee Over Toe Lunge Stretch

10 Good Mornings

Into…

1 ROUND

50 Single Unders

10 Air Squats

20 Glute Bridge March

Into…

1 ROUND

50 Single Unders OR Double Unders

10 Narrow Air Squats

10 Empty Bar Deadlifts

STRENGTH (ALL) — 3×5 Deadlifts

Deadlift for load:

#1: 5 reps

#2:5 reps

#3:5 reos

WORKOUT (PERFORMANCE)

AMRAP × 13 MINUTES

40 Double Unders

20 Alt. Pistols

10 Deadlifts (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

WORKOUT (FITNESS)

AMRAP × 13 MINUTES

80 Single Unders

20 Heel Elevated Air Squats

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

1-2 ROUNDS

10 Cat/ Cows

10 Scorpions

2:00 Seated Straddle Stretch

WARM-UP

3 ROUNDS (:20 ON/ :10 OFF):

Alr Squats

Alt. Shoulder Taps

Hollow Rocks

Into…

1 ROUND

10 DB Front Squats

10 DB Push Press

8 Scap Pull-Up (:02 Pause @ Top/Bottom)

10 Ring Rows

Into…

1 ROUND

10 DB Thrusters

8 Kip Swings

8 Harder Ring Rows or 4-5 Strict PU

STRENGTH (ALL) — 1×5 @ RPE7/1×3

RPE 8 / 1×1+ @ RPE 9 Back Squats

Back Squat for load:

1. 5 reps

2. 3 reps
3. 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

21-15-9*

DB Thrusters (50/35)

Chest to Bars

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

21-15-9*

DB Thrusters (35/20)

Pull-Ups or Ring Rows

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (15/10)

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-

WARM-UP

400m Run

Into..

1 ROUND

10 Good Mornings

10 Tuck Ups

10 Toe Touch Jumping Jacks

Into…

1 ROUND

10 Barbell Good Mornings + 10 Elbow

Punches

10 V-Ups

50 Single Unders

Into…

1 ROUND

10 Hang Muscle Cleans + 8 Front Squats

10 Kip Swings + 8 Strict Knees to Chest

50 Single Unders Or Double Unders

STRENGTH (ALL)

EVERY 1:30 × 6 SETS*

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Squat Clean

*Start Light-Moderate and build past workout weight.
(Score is Weight)

“TRICK OR TREAT”(PERFORMANCE)

FOR TIME

150 Double Unders

40 Toes to Bar

20 Power Clean (155/105)

100 Double Unders

30 Toes to Bar

15 Hang Power Clean

50 Double Unders

20 Toes to Bar

10 Hang Squat Clean

(Score is Time)

KG BB: (70/47.5)

“TRICK OR TREAT (FITNESS)”

FOR TIME

250 Single Unders

40 Toes to Something

20 Power Clean (115/75)

200 Single Unders

30 Toes to Something

15 Hang Power Clean

100 Single Unders

20 Toes to Something

10 Hang Squat Clean

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

EMOM x 4 MINUTES

(:45 ON / :15 OFF)

MIN 1 – Bike (Easy Pace)

MIN 2 – Yoga Push-Ups

MIN 3 – Kang Squat

MIN 4 – Dead Hang

Into…

AMRAP x 6 MINUTES*

10/8 Cal Bike

6 Up-Down

6 Push-Ups

:20 Hollow Hold

*At 3:00, switch to 6 Burpees, 6 Pike Push-Ups, and 12 Hollow Rocks.

SKILL (ALL)

4 SETS

:20-:30 Wall HS Hold

16-20 Pike or Wall Facing Shoulder Taps

:30 Wall Hollow Body Hold

-Rest As Needed b/t Sets-

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

25/20 Cal Bike

12 Burpees

Max Handstand Push-Ups w/ Time

Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Handstand Push-Ups)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

20/15 Cal Bike

10 Burpees

Max DB Shoulder Press (35/20) w/ Time

Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Shoulder Press)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

WARM-UP

2 ROUNDS

10 Step overs*

10 Good Mornings

10 Jumping Air Squat

10 Scap Circles

*Box Jumps in 2nd Round

Then Into…

1 ROUND

10 Box Jump Overs

10 BB RDL

10 Hollow Rocks

STRENGTH (ALL) — 1X5 @ RPE7/1×3@

RPE 8 / 1×1+ @ RPE 9 Deadlifts

Deadlift for load:

1. 5 reps

2. 3 reps

3. 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

40 Box Jump Overs (24/20)

20 Deadlifts (275/185)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (125/85)

WORKOUT (FITNESS)

FOR TIME

40 Box Jump Overs (24/20)

20 Deadlifts (185/135)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (85/60)

OPTIONAL FINISHER (ALL)

FOR QUALITY

800/500 Alt. Box Step-Ups (24/20)*

Week 4 of 5 — “Chad” Extra Credit

*Weight Vest Optional

WARM-UP

2-3 ROUNDS

200m Run

10/10 Split Squats

5 Muscle Clean

10 Elbow Punches

10 BB Strict Press

STRENGTH (ALL) 1×5@RPE7/1×3@

RPE 8 / 1×1+ @ RPE 9 Push Press

Push Press for load:

1. 5 reps

2. 3 reps

3. 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 16 MINUTES

400m Run

10 Shoulder to Overhead (135/95)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

400m Run

10 Shoulder to Overhead (95/65)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice

WARM-UP

2 ROUNDS

10 Good Mornings

10 Kang Squats

10 Glute Bridge

10 Piked Shoulder Taps

into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

STRENGTH (ALL) – 1×3@ RPE7 /1×3@

RPE 8 / 1×3+ @ RPE 9 Deadlift

Deadlift for load:

#1: 3 reps

“DT”

Five rounds of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

“DT (FITNESS)”

5 ROUNDS FOR TIME

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (52.5/35)

OPTIONAL FINISHER (ALL)

FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 5 — ””Chad”” Extra Credit

*Weight Vest Optional