WARM-UP

2 ROUNDS

10 Kang Squats

10 Scap Pull-Ups

10 “Slow” Air Squats

10 Alt. Elbow Punches

Into…

2 ROUNDS

8 Ring Rows or 6-8 Strict Pull-Ups

8 Strict Hanging Knee Raises

8 Barbell Muscle Cleans

8 Barbell Front Squats

EXTENDED WARM-UP (ALL)

EMOM × 6 MINUTES

(:40 ON/ :20 OFF)*

MIN 1 – Row @20-22 SPM

MIN 2 – Row @22-24 SPM

MIN 3 – Row @24-26 SPM

MIN 4 – Row @26-28 SPM

MIN 5 – Row @28-30+ SPM

MIN 6 – Row @ Consistent Workout Pace

*:40 Row at the Suggested SPM, during the :20 recovery and set target at new

SPM. Workout pace should be somewhere b/t 24-28 SPM.

WORKOUT (PERFORMANCE)

ON A 15:00 RUNNING CLOCK…

10 ROUNDS

1 Rope Climb

3 Front Squats (185/135)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score it Total Meters)

KG BB: (185/135)

WORKOUT (FITNESS)

ON A 15:00 RUNNING CLOCK…

10 ROUNDS

3 Knees to Elbow

3 Front Squats (135/95)

-Immediately Into-

Max Meter Row w/ Time Remaining…

(Score is Total Meters)

KG BB: (135/95)

WARM-UP

1 ROUND

5 Inchworms w/ Push Up

5/5 Moose Antlers

10 Scap Push Ups

10 Alt Piked Toe Taps

10 Alt Groiners

10 Good Mornings

Into…

2 ROUNDS

6 Up-Downs (RND 2: Burpees)

6 DBL DB Deadlifts

6 DBL DB Hang Cleans

6 DBL DB Strict Press (RND 2: Push Press)

6 Alt DB Step Ups (RND 2: DB Step Ups)

STRENGTH (ALL) — 5-5-5-5 Tempo Strict Press (31X1)

Shoulder Press for load:

#1: 5 reps

WORKOUT (FITNESS)

FOR TIME

10 DBL DB Ground to Overhead (35/20)

20 DB Burpees

30 DB Farmer Alt. Box Step-Ups (20)

40 DB Push Press

50 Burpees*

*Final 50 Burpees performed with no weight.

(Score is Time)

KG DB: (15/10)

WARM-UP

2 ROUNDS

5 Cal Bike (RPE 5)

10 Jumping Jack Toe Touches

10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch

into…

2 ROUNDS

5 Cal Bike (RPE 7)

20 Single Unders

10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch

WORKOUT (PERFORMANCE)

AMRAP × 20 MINUTES

50/40 Cal Bike

50 Sit-Ups

125 Double Unders

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 20 MINUTES

40/35 Cal Bike

40 Sit-Ups

80 Jumping Jacks*

*Option for 200 Single Unders or 1:30

Double Under Attempts.

(Score is Rounds + Reps)

FINISHER (ALL)

3 SETS

12-15 DB Wide-Grip Curls

15-20 DB Bent Over Row

20-25 Half Kneeling Banded Rows

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

1:00 EZ Rowing

10 Wide Stance Good Morning

10 Air Squat

10 PVC Pass Through

10 BTN PVC Press

10 BTN PVC Elbow Punches

Into…

1 ROUND

250 M Row

7 Hang Power Clean

7 Front Squats

7 Hang Power Snatch

7 OH Squats

STRENGTH (PERFORMANCE) — Build to a Moderate-Heavy 3-Rep Overhead Squat

Overhead Squat for load:

#1: 3 reps

STRENGTH (FITNESS) — Build to a Moderate-Heavy 3-Rep Front Squat

Front Squat for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

1000/800m Row

50 Overhead Squats (95/65)

1000/800m Row

(Score is Time)

KG BB: (42.5/30)

WORKOUT (PERFORMANCE)

FOR TIME

1000/800m Row

50 Overhead Squats (95/65)

1000/800m Row

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME

750/600m Row

50 Front Squats (95/65)

750/600m Row

(Score is Time)

KG BB: (42.5/30)

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 (3:00)

:30 Bike Legs Only :30 Bike Arms Only

:30 Bike (Both)

Into…

1 ROUND

10 Alt. Groiners

10 Squat Jumps

10 Shoulder Taps

Into…

1 ROUND

10 Alt. Box Step-Ups

6 Broad Jumps

10 Alt. Bird Dogs

Into..

1 ROUND

10 Box Jumps

10 Jumping Lunges

10 Sit-Ups

WORKOUT (PERFORMANCE)

EMOM × 20 MINUTES

MIN 1 – 20/15 Cal Bike

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – Max Sit-Ups*

MIN 4 – Rest

*Option for GHDs.

(Score is Total Sit-Ups)

WORKOUT (FITNESS)

EMOM × 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jumps (20)

MIN 3 – Max Sit-Ups

MIN 4 – Rest

(Score is Total Sit-Ups)

FINISHER (ALL)

3 SETS

25 Banded Dante Rows

25 Banded Hammer Curls

25 Banded Tricep Pull-Downs

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

3 Inch Worms

6 Up-Downs

6 Jumping Squats

6/6 DB OH Press :30 Alt. Deadbug

Into…

2 ROUNDS

12 PVC Pass Throughs

6 Burpees

6/6 DB Deadlift

6/6 DB Hang Snatch

STRENGTH (ALL)

EVERY 1:30 × 8 SETS

1 Power Snatch

+

2 Hang Snatch*

*Start Light and end Moderate-Heavy.

Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

100 Alt. DB Devils Press (50/35)

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

100 Alt. DB Devils Press (35/20)

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

20 Glute Bridge-Ups

-Rest as Needed b/t Sets-

WARM-UP

RUNNING DRILLS

Walking Knee Hug

Walking Quad Stretch

Hamstring Scoop Stretch

Duck Walk

High Knees

Butt Kickers

Into…

2 SETS

100m Run

6 Scap Pull-Ups

6 Kip Swings

6 Alt. Lunges

Into…

1-2 SETS

100m Run

6 Big Kip Swings

6 Narrow Stance Air Squats

WORKOUT (PERFORMANCE)

4 SETS

400m Run

25 Pull-Ups

20 Alt. Pistols

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

WORKOUT (FITNESS)

4 SETS

300m Run

25 Ring Rows

20 Air Squats

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10/10 Leg Swings Forward + Backwards

10/10 Leg Swings Side to Side

10 Tib + Calf Raises

5 Bootstrappers

into…

2 ROUNDS

50 Single Unders*

10 Glute Bridge Raises

10 Deadbugs

10 RDLs

*RND 2: Optional 25 Double Unders

STRENGTH (ALL) — 5×5 Tempo Deadlifts

(31X1)

Deadlift for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

5. 5 reps

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

35 Double Unders*

10 Deadlifts (185/135)

*Option for Unbroken Double Unders.

(Score is Rounds + Reps)

KG BB: (85/60)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

70 Single Unders

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

:15 Legs + Torso Only Rowing

:15 Arms + Torso Only Rowing

:30 Full Stroke Rowing

5 Push Up to Down Dog

10 Alternating Piked Toe Taps

5/5 Moose Antlers

10 Bird Dogs

Into…

1-2 ROUNDS

12/10 Cal Row

8 Strict Press

8 Bent Over Rows

8 Tempo Push Ups (31X1)

WORKOUT (PERFORMANCE)

FOR TIME*

25-20-15-10-5

Push Press (115/75)

*Complete 15/12 Cal Row after every full set

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

FOR TIME*

25-20-15-10-5

Push Press (75/55)

*Complete 12/10 Cal Row after every full set.

(Score is Time)

KG BB: (35/25)

POST WORKOUT STRENGTH (ALL)

10-8-6-4 Bench Press

Bench Press for load:

#1: 4 reps