WARM-UP

2 ROUNDS

20 Jumping Jacks

15 Banded Pull-Aparts

10 Banded Good Mornings

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Superman Rocks

10 Hollow Rocks

10 BB Good Morning

10 Kip Swings (Short & Tight)

10 Slow Ring Rows

STRENGTH (ALL)

EMOM × 10 MINUTES

MIN 1 – 2-5 Gymnastic Pulling Reps*

MIN 2 – 5 Deadlifts**

*Pulling Options…

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

**Start Light and build past Workout

Weight.

“MID-YEAR CHALLENGE 24.2

(PERFORMANCE)”

“THE SUMMIT”

FOR TIME

21-15-9-15-21

Chest to Bar Pull-Ups

Deadlifts (255/185)

(Score is Time)

KG BB: (115/79)

“MID-YEAR CHALLENGE 24.2 (FITNESS)’

“THE SUMMIT”

FOR TIME

21-15-9-15-21

Pull-Ups

Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

10/10 Sciatic Nerve Floss

10/10 Banded Hamstring Stretch

10 Slow Cat/Cows

WARM-UP

2 ROUNDS

1:00 Cardio Choice 1

10 Alt. Deadbugs

1:00 Cardio Choice 2

10 Up-Downs

into…

2 ROUNDS

6/6 Slow BW Turkish Sit-Ups

6/6 Slow BW Reverse Lunges

6/6 Slow SA Strict Press (DB or KB)

10 Sit-Ups

WORKOUT (ALL)

AMRAP x 25 MINUTES

25/20 Cals Cardio Choice 1

20 Sit-Ups

3/3 KB/DB Turkish Get-Ups (Athlete

Choice)*

25/20 Cals Cardio Choice 2

20 Up-Downs

10/10 Single Arm KB/DB Strict Press (Athlete Choice)*

*Use a Light or Moderate-Light KB/DB for Both Movements.

OPTIONAL COOL DOWN (ALL)

3-4 SETS FOR RECOVERY

:30 Straddle Forward Fold

10/10 Childs Pose Single Arm Lifts*

10 Alt. Bird Dogs

10-12 SLOW Alt. Deadbugs

*Option to place arms on foam roller.

WARM-UP

1 ROUND

6 Alt. 90-90 Hip Rotations

6 Air Squats to Med. Ball

6 Scap Pull-Ups + 6 Kip Swings

12 Alt. Step Overs

Into…

1 ROUND

6 Cat/Cows

6 Med. Ball Thrusters

6 Bigger/Dynamic Kip Swings

12 Low Landing Box Jumps*

Into…

1 ROUND

6/6 Moose Antlers

15 Wall Balls

6 Toes to Bar/Something

12 Box Jump Overs

*Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over.

STRENGTH (ALL)

EMOM × 6 MINUTES

1 Power Clean

+

1 Front Squat

+

1 Hang Clean*

*Option for Power or Squat. Start Light and build slightly past Workout Weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

100 Wall Balls (20/14)

80 Box Jump Overs (24/20)

60 Toes to Bar

40 Power Cleans (135/95)

20 Front Squats

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

100 Wall Balls (14/10)

80 Box Jump Overs (20)

60 Knees to Chest

40 Power Cleans (95/65)

20 Front Squats

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

10 Alt. 90-90 Hip Rotations

:45/:45 Piked Calf Stretch

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

:45 Bike (1st Round – Arms only // 2nd

Round – Legs only)

10 Scap Push-Ups

5/5 Moose Antlers

5 Tall Jumps

5 Tall Drops*

Into…

2 ROUNDS

:45 Bike (Arms + Legs)

5 Push-Up to Pike

5 Hang Power Cleans

10 Barbell Alt. Elbow Punches (Front Rack or Back Rack)

8 Tempo Strict Press (31X1)

*Start on toes and drop into the receiving position for Push Jerk

STRENGTH (ALL) — Build to a Heavy 3- Rep Push Jerk

Push Jerk for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00, including 0:00, complete 5

Shoulder to Overhead (185/135).

(Score is Total Cals)

KG BB: (85/60)

WORKOUT (FITNESS)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00, including 0:00, complete 5

Shoulder to Overhead (135/95).

(Score is Total Cals)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

5 Up Dog to Down Dog :30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/ Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead.

Focus on deep breaths.

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

:30 Single Unders

10 PVC Pass Thrus

10 Snatch Grip PVC RDLs

10 Pike Shoulder Taps

6 Push-Ups to Pike

Into…

2 ROUNDS

:30 Double or Single Under Practice

7 Snatch Grip Deadlifts*

7 Snatch Grip Upright Rows*

7 Behind the Neck Push Press*

7 Hand Release Push-Ups

*Option for BB or PVC.

STRENGTH (ALL)

EMOM × 6 MINUTES

1 Power Snatch*

+

2 Hang Power Snatches

*Start Light and build past Workout

Weight

(Score is Weight)

“MID-YEAR CHALLENGE 24.1

(PERFORMANCE)”

“THE CLIMB”

AMRAP × 16 MINUTES

50 Double Unders

10 Handstand Push-Ups

3 Power Snatches (115/75)*

*Add 2 Reps of Snatches every round 3,5,7 and so on…

(Score is Rounds + Reps)

KG BB: (52.5/35)

“MID-YEAR CHALLENGE 24.1 (FITNESS)”

“THE CLIMB”

AMRAP × 16 MINUTES

100 Single Unders

10 Hand Release Push-Ups

3 Power Snatches (75/55)*

*Add 2 Reps of Snatches every round 3,5,7 and so on…

(Score is Rounds + Reps)

KG BB: (35/25)

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

1:00 Cardio Choice 1 (RPE 3-4)

5 Inch Worms

10 Alt. Dead Bugs

5 DBL KB/DB Deadlifts

:30 Farmers Hold

Into…

2 ROUNDS

1:00 Cardio Choice 2 (RPE 4-5)

5 Up-Downs

10 Sit-Ups

5 DBL KB/DB Hang Cleans

:30 Front Rack Hold

WORKOUT (ALL)

EMOM × 25 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Up-Downs

MIN 3 – :45 Sit-Ups

MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)

MIN 5 – Rest

FINISHER (ALL)

2-3 SETS

12-16 KB Horn Curls

8/8 Single Arm KB Arnold Press

-Rest As Needed b/t Sets-

WARM-UP

1 MOBILITY ROUND

10 Cat Cows

20 Alt. Shoulder Taps

10/10 Lateral Monster Walks

10 Alt. Cossack Squats

5 Push-Up to Pike w/ Pause in Pike

Into…

2 ROUNDS

10 Alt. SL Med Ball RDL

10 Med Ball Front Squats

10 Med Ball Push Press

10 Sumo Good Morning

STRENGTH (ALL) — Build to a Moderate

Heavy 5-Rep Sumo Deadlift

Sumo Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

8 Sumo Deadlifts (185/135)

16 Wall Balls (20/14)

(Score is Rounds + Reps)

KG BB: (85/60)

KG WB: (9/6)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

8 Sumo Deadlifts (135/95)

16 Wall Balls (14/10)

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

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

1 ROUND

8/6 Cal Bike

6/6 Split Squats

6 Push Up to Pike

6/6 SA Ring Rows

8 Ring Scap Pull Ups

Into…

1 ROUND

8/6 Cal Bike

8 Alt Step Ups

8 Alt Pike Toe Taps

8 Scap Pull Ups

Into…

1-2 ROUNDS (Time Permitting)

8/6 Cal Bike

8 Box Jumps (2nd Round = Optional

Height Increase)

8 Kip Swings

WORKOUT (PERFORMANCE)

FOR TIME

80/60 Cal Bike

70 Box Jumps (24/20)

60 Pull-Ups

40/30 Cal Bike

30 Box Jumps (30/24)

20 Chest to Bars

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

70/60 Cal Bike

60 Box Jumps (20)

50 Ring Rows

30/25 Cal Bike

20 Box Jumps (24/20)

10 Jumping Pull-Ups

(Score is Time)

FINISHER (ALL)

2-3 SETS

6/6 DB Goblet Split Squats

12 Feet Elevated Glute Bridge-Ups

24 Russian Twists*

*1 Rep= R + L.

-Rest As Needed b/t Sets-

WARM-UP

400m Run/2:00 of Cardio Choice

Into…

1 ROUND

8 Cat-Cow

10 Alt. Groiners

12 Deadbugs

Into..

1 ROUND

8 Moose Antlers

10 Barbell Good Mornings

12 Alt. Bird Dogs

Into…

1 ROUND

8 Barbell Strict Press

10 Barbell Clean Deadlifts

:30 Hollow Hold

STRENGTH (ALL) – EMOM × 10 MINUTES

1 Power Clean & Jerk

Power Clean & Jerk for load:

#1:1 rep

“THE CALI BEAR (PERFORMANCE)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

“THE CALI BEAR (FITNESS)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

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-