WARM-UP

*PARTNER WARM-UP*

(Partners will switch when P2 completes listed exercises)

2 ROUNDS

P1: Row

Ups

P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck

2 ROUNDS

P1: Row

Rows

P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows

PARTNER WORKOUT (ALL)

AMRAP × 30 MINUTES*

120/100 Cal Row

100 Box Jumps (Athlete Choice)

80 Toes to Bar

60 Pull-Ups or Ring Rows

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

AMRAP × 30 MINUTES

50/40 Cal Row

40 Box Jumps

30 Toes to Bar

20 Pull-Ups Ring Rows

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 BB Calf Smash

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

100m Jog

5/5 SA Deadlifts

5/5 SA DB Swings

5/5 SA Strict Press

5/5 Leg Swings (front to back)

1 ROUND

100m Run

10 Up-Downs

10 Alt. DB HP Cleans

5/5 DB Push Press

5/5 Leg Swings (side to side)

1 ROUND

100m Sprint

10 Alt. DB Up-Downs

10 Alt. OH/FR Lunges

10 Alt. DB HP Snatches :30/:30 Calf Stretch

STRENGTH (ALL) – 1X3@RPE7/1X3@

RPE 8 / 1×3+ @ RPE 9 Push Press

Push Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

3 SETS

AMRAP × 5 MINUTES

100m Run

6 Single DB Overhead Alt. Lunges (50/35)*

4 Alt. DB Devils Press

*Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

3 SETS

AMRAP x 5 MINUTES

100m Run

6 Single DB Front Rack Alt. Lunges (35/20)*

4 Alt. DB Devils Press

*Perform 3 Reps with DB FR on L-side then

3 Reps DB FR on R-side. Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Wrist Push-Ups*

1:30/1:30 Half Pigeon Stretch

*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.

-Rest as Needed b/t Set-

WARM-UP

1-2 SETS MOBILITY

4/4 Half Kneeling Ankle Rocks

8 Kang Squats

8 Alt. Cossack Squats

4 Yoga Push-Ups

Into…

AMRAP × 6 MINUTES*

8 Calf Raises

30 Single Unders

8 Alt. Elbow Punches

8 Air Squats

*At 3:00, switch to 15 Double Unders, 8

Muscle Cleans, and 8 Barbell Front Squats.

STRENGTH (ALL) – 1X3@RPE7/1×3@ RPE 8 / 1×3+ @ RPE 9 Back Squat

Back Squat for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

EMOM × 12 MINUTES

6 Front Squats (135/95) + 10 Double

Unders*

-Rest w/ Time Remaining-

*Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.

(Score is Highest Double Unders

Completed)

KG BB: (60/42.5)

WORKOUT (FITNESS)

EMOM × 12 MINUTES

6 Front Squats (95/65) + 10 Single Unders*

-Rest w/ Time Remaining-

*Bar comes from the floor. Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.

(Score is Highest Single Unders

Completed)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. 90/90 Hip Rotations w/ Good

Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

10 PVC Pipe Around the Worlds

10 Arm Haulers

8 Push-Up to Pike

8/8 Single Leg Glute Bridge-Ups

Into…

1 ROUND

10 PVC Pipe Pass Throughs

10 Arm Haulers

8 Ring Rows

8 Snatch Grip Deadlifts

Into…

1 ROUND

10 PVC Pipe Cuban Press

10 Arm Haulers

:15/:15 Top and Bottom Ring Support

8 Hang Muscle Snatch

SKILL (ALL)

EMOM × 10 MINUTES

MIN 1 – 2 Power Snatch*

MIN 2 – Reps of Gymnastics**

*Start Moderate and build slightly past workout weight.

**Gymnastics Options…

3-5 SLOW Ring Rows

3-5 Strict Pull-Ups

1-3 Burpee Up-Down Pull-Ups

1-3 Ring Muscle-Ups

WORKOUT (PERFORMANCE)

15 ROUNDS FOR TIME

1 Power Snatch (185/135)

2 Ring Muscle-Up

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

15 ROUNDS FOR TIME

1 Power Snatches (135/95)

2 Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 Cat/Cows

10 Alt. Scorpions

:30 Down Dog :30 Up-Dog

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY ROUND

EMOM x 4 (:40 ON/:20 OFF)

Min 1: Inchworm + Push Up

Min 2: Bootstrappers

Min 3: Alt Pigeons

Min 4: Cossack Squats

Into…

AMRAP × 6 MINUTES

30 Single Unders (Option 20 DUBs after

1ST RND)

10 Air Squats (*Add WB after 1ST RND)

10 WB Push Press

10 Bird Dogs

STRENGTH (ALL) — 1×5 @ RPE 6 / 1×5

RPE 7 / 1×5+ @ RPE 8 Back Squat Back Squat for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

12 Wall Balls (20/14)

30 Double Unders

(Score is Time)

KG WB: (9/6)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

10 Wall Balls (14/10)

60 Single Unders

(Score is Time)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

WARM-UP

2 ROUNDS

150/100m Row

10 Step-Ups

10 KB Sumo Deadlifts

5/5 KB Bent Over Rows

Into…

2 ROUNDS

150/100m Row

10 Box Jumps

5/5 SL KB RDLS

10 RKBS

WORKOUT (PERFORMANCE)

FOR TIME

500/400m Row

50 Box Jumps (20)

40 Russian KB Swings (70/53)

1000/800m Row

40 Box Jumps (24/20)

30 Russian KB Swings

1500/1250m Row

30 Box Jumps (30/24)

20 Russian KB Swings

(Score is Time)

KG KB: (32/24)

WORKOUT (FITNESS)

FOR TIME

400/300m Row

50 Box Jumps (20)

40 KB Swings (53/35)

800/650m Row

40 Box Jumps (24/20)

30 KB Swings

1200/1000m Row

30 Box Jumps (Athlete Choice)

20 KB Swings

(Score is Time)

KG KB: (24/16)

POST WORKOUT STRENGTH (ALL)

2-3 SETS

10/10 Single Arm KB Bent Over Rows

10/10 Single Leg KB RDLs

12/12 Poliquin Step-Up

-Rest As Needed b/t Sets-

WARM-UP

3:00 Cardio Choice

Into…

2 ROUNDS

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Pike Scap Push-Ups

10/10 Groiner Twists

Into…

2 ROUNDS

5 Ring Rows

5 Kip Swings

5 Push-Up to Pike

5 Air Squats + 5 Narrow Air Squats

Mary

AMRAP in 20 minutes of:

5 HSPU

10 Pistol squats

15 Pull-ups

Cindy

AMRAP 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

:45 Bike*

10 Good Morning (option to add empty barbell to back rack)

10 Glute Bridges

5/5 Cat-Cow

5/5 Thread the needle rotations

Into

2 ROUNDS

:45 Bike*

10 BB RDL

10 Superman Holds (:03-:05 per hold)

*Increase pace each round

STRENGTH (ALL) — 1×5 @ RPE 6 / 1×5

RPE 7 / 1×5+ @ RPE 8 Deadlift

Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

15/12 Cal Bike

7 Deadlifts (275/185)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (125/85)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

12/10 Cal Bike

7 Deadlifts (185/135)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Bird Dogs

10 Slow Alt. Scorpions

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jack

10 Air Squats

5 Hang Power Cleans

5 Kipping Knee Raises

Into…

1-2 ROUNDS (Time Permitting)

10 Alt. Jumping Lunges

5 Power Cleans

10 Empty BB Front Squats

5 Toes To Bar

STRENGTH (ALL) — Build to a 1-Rep Back Squat

Back Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

20 Toes to Bar

10 Front Squats (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

20 Toes to Bar

10 Front Squats (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-