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

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