WARM-UP

1-2 ROUNDS

100m Run

8 Good Mornings

8 Calf + Tib Raise

10 Alt. Lunges + Twist

10 Deadbugs

Into…

AMRAP × 5 MINUTES

30 Single Unders*

10 Tuck-Ups or V-Ups

8 Russian KB Swings

8 KB Goblet Alt. Lunges

*Option to switch to Double Unders @

3:00.

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 30 MINUTES*

400m Run**

60 Toes to Bar or Toes to Something

80 Russian KB Swings (Athlete Choice)

120 KB Goblet Alt. Lunges

160 Double Unders or 320 Single Unders

• P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.
• *Every 100m= 1 Rep.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

EVERY 5:00 × 6 SETS

200m Run

10 Toes to Bar or Toes to Something

15 Russian KB Swings (Athlete Choice)

20 KB Goblet Alt. Lunges

40 Double Unders or 80 Single Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

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

400m Run

Into…

1 ROUND

6 Push-Ups to Pike

8 Bootstrappers

10 Up-Downs

Into…

1 ROUND

6 DB Strict Press

8 Air Squats

10 Burpees

Into…

1 ROUND

6 Pike Push-Ups

8 Front Squats

10 Burpees over Bar

SKILL (ALL)

EMOM × 5 MINUTES*

Choose a Pressing Complex…

*Pressing Complex Options:

GYM. OPTION…

2 Strict Handstand Push-Ups

+

2 Kipping Handstand Push-Ups

or…

DB OPTION…

2 DB Strict Press

+

2 DB Push Press

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

7 Strict Handstand Push-Ups

9 Front Squats (155/105)

12 Burpees Over Bar

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

7 DB Strict Press (35/20)*

9 Front Squats (115/75)

12 Burpees

*Option for heavier DBs, 50/35

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Alt. Step-Ups :30 Farmer Hold

10 Ring Rows

:30 Dead Hang

into…

2 ROUNDS

10 Box Jumps

10 Alt. Farmer Step-Ups

5 Jumping Pull-Ups Negatives

5 Scap Pull-Ups → 3 Strict Pull-Ups

WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES

100m DB Farmers Carry (50/35)

15 Box Jumps (24/20)

10 DB Farmer Alt. Box Step-Ups

2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

100m DB Farmers Carry (35/20)

15 Box Jumps (20)

10 DB Farmer Alt. Box Step-Ups

5 Strict Pull-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

POST WORKOUT SKILL (ALL)

3 SETS*

:20 Top of the Dip Hold

:20 Bottom of the Dip Hold

10-12 Alt. Banded Pistol Squats or Alt.

Single Leg Box Squats

*Dip can be held on Rings, Dip Bar, or Bench/Box

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

:45 Bike *

10 Sumo Good Morning

10 Sumo Squat

1:00 Plank

into…

2 ROUNDS

:45 Bike*

5 Down Dog to Up Dog

10 Wide Stance Empty BB RDL

10 Empty BB Upright Row

10 Hollow Rocks

*Increase bike pace every round

STRENGTH (ALL) — 5-5-5-5

Sumo Deadlift

Sumo Deadlift for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 6 SETS

20/15 Cal Bike

Max Sumo Deadlift High Pulls (95/65) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Sumo Deadlift High Pulls)

KG BB: (42.5/30)

WORKOUT (FITNESS)

EVERY 2:00 × 6 SETS

15/12 Cal Bike

Max Sumo Deadlift High Pulls (65/45) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Sumo Deadlift High Pulls)

KG BB: (30/20)

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

*GENERAL WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner + Twist

5/5 Split Squat

5 Squat + 5 Jumping Squat

5 Push Up to Down Dog

Into…

*SPECIFIC WARM-UP*

2 ROUNDS

10 WB Ground to OH

5 Hang Muscle Clean*

10 Elbow Punches

5 Front Squats

5 OH Press**

*2nd Round perform Hang Power Clean

**2nd Round perform Push Press

STRENGTH (ALL) – Build to a 1-Rep Clear & Jerk

Clean & Jerk for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Shoulder to Overhead

10 Thrusters

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

40 Wall Balls (14/10)

30 Power Cleans (95/65)

20 Shoulder to Overhead

10 Thrusters

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

200m Run

10/10 Leg Swings (Front/ Back)

10/10 Leg Swings (Side/Side)

10 Tib + Calf Raises

10 Cossack Squats

5 Tempo Strict Press

into…

2 ROUNDS

40 Single Unders*

10 Alt. Step Ups**

8 RDL

8 Pause Bent Over Rows

:20/:20 Side Plank

*RND 2: Optional* Crossover Singles or

Double Unders

**RND 2: Lateral Step Overs (5 with outside food leading + 5 with inside foot leading)

SKILL (ALL)

3 SETS*

2 Power Clean

2 Front Squat

2 Shoulder to Overhead

-Rest As Needed b/t Sets-

*Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk.

WORKOUT (ALL)

3 ROUNDS FOR QUALITY

800m Run

15 Slow Empty Barbell Bent Over Rows*

30 Lateral Alt. Box Step-Overs (20)

Jump Rope Option (Athlete Choice)**

:45/:45 Side Plank Hold

*:01 Pause at the Top and Bottom of Each

Rep

**30 Crossover Singles, 60 Double Unders, or 120 Single Unders

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS*

10 Forward Arm Circles

10 Sumo Good Mornings

5 Push-Up to Pike

5 Tempo Ring Rows (31×2) → 5 Vertical

Ring Rows

Into…

2 ROUNDS*

10 Reverse Arm Circles

10 KB Sumo Deadlifts

10 Alt. Pike Shoulder Taps

5 Jumping Pull-Up Negatives → 5 Strict

Pull-Ups

*Progress to second movement in round 2.

SKILL (ALL)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Option*

*Options…

Wall HS Hold

Freestanding HS Hold

Pike HS Hold

HS Walk

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

20 DB Sumo Deadlifts (50/35)

15 Handstand Push-Ups

10 Strict Pull-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

20 DB Sumo Deadlifts (35/20)

15 DB Push Press

10 Ring Rows*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 5/5 Groiners w/Twist

MIN 3 – Max Cat/Cows

*Deep lunge position and squeeze the glutes to drive the hips towards the floor.

Rotate upper body towards the forward leg.

WARM-UP

1 ROUND

10 PVC Around the Worlds

10 Bootstrappers

5 Push-Up to Pike

5/5 Jumping Lunges

Into…

1 ROUND

10 PVC Pass Throughs

10 Cossack Squats

10 Arm Haulers

10 Box Step-Ups

Into…

1 ROUND

5 PVC Cuban Press

10 Overhead Squats

10 Jumping Air Squats

10 Box Jumps

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

Snatch for load:

#1:1 rep

WORKOUT (PERFORMANCE)

FOR TIME

12-9-6-3

Box Jumps (30/24)

4-3-2-1

Squat Snatch*

*Perform at 85% of Heavy 1-Rep

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

12-9-6-3

Box Jumps (24/20)

6-4-3-2

Power Snatch*

*Perform at 85% of Heavy 1-Rep

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

200m Run

10 Sumo Stance Good Morning

10 Air Squat

10 PVC Pass Through

200m Run

Into…

2 ROUNDS

5 Snatch Grip Deadlift

10 PVC Scarecrow Snatch

10 Behind the Neck PVC Press

10 PVC OH Squat

STRENGTH (ALL) — 3-3-3 Snatch

Snatch for load:

#1: 3 reps

“NANCY (PERFORMANCE)”

5 ROUNDS FOR TIME

400m Run

15 Overhead Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

“NANCY (FITNESS)”

5 ROUNDS FOR TIME

400m Run

15 Front Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY ROUND

10 SLOW Cat Cows

10 Alt Bird Dogs

10 Up Dog to Down Dog

10 SLOW Arm Haulers

10 Alt. Plank Calf Stretches*

*From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides.

Into…

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing

MIN 4 – EZ Full Slide Rowing

MIN 5 – Mod Pace Rowing

Into..

1-2 ROUNDS (Time Permitting)

30 Single Unders

20 Alt. Shoulder Taps

5 Up-Downs

5 Burpees

WORKOUT (ALL)

ON A 28:00 RUNNING CLOCK…

5000/4500m Row

250 Double Unders*

Max Burpees in Time Remaining

*Option for 250 Jumping Jacks or 400

Single Unders

(Score is Total Burpees)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

1:00 Walking Rest

10 Arm Haulers

10 Calf Raises on Elevated Surface w/:03 pause in Bottom

-Rest as Needed b/t Sets-