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-

WARM-UP

1 ROUND

1:00 Cardio

15 Banded Pull-Aparts

:30/:30 Banded Distraction Pec Stretch

:30/:30 Banded Lat Stretch

10 Banded Cat Cow

:30/:30 Lateral Banded Hip Distraction

into…

1 ROUND

1:00 Cardio

10 Scap Pull-Ups

5/5 Single Arm Ring Row

20 Alt. Shoulder Taps

10 Cossack Squat

5 Bootstrappers

WORKOUT (ALL)

4 SETS FOR QUALITY

3:00 Cardio Choice

10 Tempo DB Goblet Squats (30X0)|

(Athlete Choice)

15 Tempo DB Chest Flyes (2020)

10/10 Tempo Single Arm KB/DB Bent Over

Row (2020)

1:00 Static Hold*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Plank Hold

Rig Hang Hold

Handstand Hold

Tuck/Hollow hold

Wall Sit

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

15 Slow Arm Haulers

10 Alt. Groiners w/ Thoracic Twist

1:00 Child’s Pose

1:00 Rebound Pose

WARM-UP

AMRAP x 4 MINUTES

5 Good Morning

5 Push-up to Pike

10 Piked Shoulder Taps

5/5 Groiner with a Twist

Quick Rest Then Into…

2 ROUNDS FOR QUALITY

5 Burpees

5 Hang Muscle Clean

5 Strict Press

STRENGTH (ALL) — Build to a 1-Rep Push Press

Push Press for load:

#1:1 rep

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

5 Hang Power Cleans (115/75)

7 Push Press

9 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

5 Hang Power Cleans (75/55)

7 Push Press

9 Burpees

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

1:00 Bike

10 Alt Groiner w/ Twist

10 Alt Piked Toe Taps

5/5 Moose Antlers

10 Hollow Rocks

Into…

2 ROUNDS

10/8 Cal Bike

10 Alt Lunges (*option to add weight 2nd

RND)

10 Kip Swings

8-10 Ring Rows (*option for 4 Strict PU

2nd RND)

WORKOUT (PERFORMANCE)

FOR TIME*

150/125 Cal Bike

120 DB Farmers Lunges (50/35)

40 Muscle-Ups**

*Partition reps and movements as needed.

**Option for Bar or Ring.

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME*

125/105 Cal Bike

100 DB Farmers Lunges (35/20)

60 Pull-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

200m Run

10 Leg Swings (Front/Back)

10 Leg Swings (Right/Left)

10 BW Good Mornings*

5 Inch Worm + Push-Up**

10 Slow Deadbugs

*Add Barbell in RD2

**8 Hand-Release Push-Ups in RD2

STRENGTH (ALL) — Build to a 1-Rep Deadlift

Deadlift for load:

#1:1 rep

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

400m Run

25 Hand Release Push-Ups

25 Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

400m Run

20 Push-Ups

20 Deadlifts (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-

WARM-UP

2 SETS

20 Toe Touch Jumping Jacks

5/5 Single Leg Forward Swings

5/5 Single Leg Side Swings

10 Kang Squats

1:00 Row*

Into…

2 SETS

8 Barbell RDL’s

8 Barbell High Pulls

8 Barbell Muscle Cleans

10 Alt. Elbow Punches

40 Single Unders**

*1st Set: Workout Pace

**2nd Set: Switch to 25 Double Unders

STRENGTH (ALL)

EMOM × 12 MINUTES*

1 Hang Clean

+

1 Clean

*Start Mod-Light and build to Heavy.

Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

42 Double Unders

21/16 Cal Row

12 Hang Power Cleans (115/75)

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP × 15 MINUTES

84 Single Unders

16/13 Cal Row

12 Hang Power Cleans (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-