WARM-UP

2 ROUNDS

1:00 Bike

10 Scap Push-Ups

10 Scap Pull-Ups

:10 Hollow Hold

:10 Arch Hold

Into…

2 ROUNDS

:30 Legs only Bike

5 Knee Push-Ups

5 Ring Rows OR 2 Strict Pull-Ups

5 Small Kip Swings

SKILL (ALL)

EMOM × 5 MINUTES

1 Strict Pull-Up or Vertical Ring Row

+

1 Kip Swing

+

1 Pull-Up or Half Pull-Up

1 Kip Swing

WORKOUT (PERFORMANCE)

FOR TIME*

40-30-20-10

Push-Ups

20-15-10-5

Pull-Ups

• Complete 25/20 Cal Bike after each set.
• *Option to wear 20/14lb Weight Vest.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME*

30-20-20-10

Push-Ups

15-10-10-5

Pull-Ups

*Complete 20/15 Cal Bike after each set.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/ straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees.

Perform alternating wrist circles, clockwise and counterclockwise.

WARM-UP

2 ROUNDS

200m Run

25′ High Kicks + 25′ Cherry Pickers

25′ Toe Walk + 25′ Heel Walk

10 Step-Ups

5 Bootstrap Squats

Into…

2 ROUNDS

200m Run

25′ Knee Hugs + 25′ Toe Grabs

25′ High Knees + 25′ Butt Kickers

10 Box Jumps

5 MB Front Squats

5 MB Push Press

“Kelly”

5 rounds for time of:

*400m run

*30 Box Jumps 24/20″

*30 Wall Balls

“KELLY (FITNESS)”

5 ROUNDS FOR TIME

400m Run

20 Wall Balls (14/10)

20 Box Jumps (20)

(Score is Time)

KG WB: (6/5)

OPTIONAL MURPH PREP (ALL)

WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

200m Run

8 Lunge-lunge Squats

10 Scap Push-Ups

12 Cossack Squats

Into…

1 ROUND

200m Run

8 Air Squats

10 Push-Ups

12 Elbow Punches

Into…

1 ROUND

200m Run

8 Squat Jumps

10 Narrow Push-Ups

6 Clean Deadlifts + 6 Hang Muscle Cleans

STRENGTH (ALL)

EMOM x 8 MINUTES*

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

“The Chief”

Max rounds in 3 minutes of:

*135 pound Power cleans, 3 reps

*6 Push-ups

*9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“THE CHIEF” (FITNESS)

5 SETS

AMRAP × 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

WARM-UP

LINE DRILLS (25ft Each)

Knees to Chest

Heels to Butt

Toe Touch

Figure 4

Lateral Over and Under (Down + Back)

Walking Lunge + Twist

High Knees

Butt Kickers

Single Leg High Knee (Leg 1)

Single Leg High Knee (Leg 2)

Straight Legs Bounds

Side Shuffle (Down + Back)

Carioca (Down + Back)

Into…

3 ROUNDS

100m Run

10 Gymnastics Core Prep*

10 Banded Pull-Aparts

5 Tempo Ring Rows (30X1)

5 Scap Pull-Ups + 5 Kip Swings

*Hollow Rocks → Arch Rocks → Alligator

SKILL (ALL)

5 SETS

2 Kip Swing

+

2 Kip Swing + Knees-Up

+

1 Pull-Up or Pull-Up Attempt

-Rest as Needed b/t Sets-

WORKOUT (PERFORMANCE)

FOR TIME

40 Pull-Ups*

800m Run

40 Pull-Ups*

*Chest to Bar Pull-Ups Optional

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

40 Ring Rows

600m Run

40 Ring Rows

(Score is Time)

FINISHER (ALL)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. DB Slides

MOVT 2 – Hollow Body Rocks

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

Rolls

WARM-UP

MOBILITY ROUND

5 Inch Worm to Down Dog

6 Alt Groiner with a twist

5/5 Cat Cow

5/5 Book Openers *

*Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body

Into…

2 ROUND

1:00 Bike

10 Plate Deadlift

10 Plate Overhead Press

6/6 Split Squat

6 Step-Ups

Into..

1 ROUND

1:00 Bike

10 Plate Ground to Overhead

6 Box Jumps

WORKOUT (ALL)

6 SETS FOR MAX REPS

1:00 – Box Jumps (20)

1:00 – Plate Ground to Overhead (Athlete Choice)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

COOL DOWN (ALL)

EMOM x 6 MINUTES

(:40 ON/ :20 OFF)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

WARM-UP

OPTIONAL MOBILITY ROUND

5 Inchworm + Push Up + Bootstrapper*

5/5 Groiner w/ Twist

10 90/90 Hip Openers

5 Tempo Air Squats (31X1)

*Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up, then walk it out for another rep.

Into…

2 ROUND

5 Up-Downs (RND 2: Burpees)

10 Cossack Squats

5 Strict Press

10 Air Squats (RND 2: Jumping Air Squats)

Into…

1-2 ROUNDS

4 Muscle Cleans

8 Elbow Punches

6 Push Press

6 Front Squats

STRENGTH (ALL) — Build to a Mod-Heavy 5-Rep Back Squat

Back Squat for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

15 Thrusters (75/55)

10 Burpees Over Bar

(Score is Time)

KG BB: (35/25)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

15 Thrusters (65/45)

10 Burpees

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

WARM-UP

1 SET

12 Calf/Tib Raise

10 Push-Ups to Pike

7/7 Staggered Stance Good Morning

10 Alt. Deadbug

Into…

1 SET

60 Single Unders

:20 Top of Ring Support Hold

10 Barbell RDL

:30 Tuck Hold

Into..

1 SET

35 Double Unders or 60 Single Unders

:20 Bottom of the Ring Support

10 Deadlifts

:30 Hollow Hold

EXTENDED WARM-UP (ALL)

EMOM × 10 MINUTES MIN 1 – 3-5 Deadlifts*

MIN 2 – 3-5 Dips**

*Start Light and build past workout weight.

**Option for Bench, Box, or Rings.

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES

35 Double Unders

10 Deadlifts (225/155)

35 Double Unders

15 Ring Dips

35 Double Unders

20 V-Ups

(Score is Rounds + Reps)

KG BB: (100/70)

WORKOUT (FITNESS)

AMRAP × 15 MINUTES

60 Single Unders

10 Deadlifts (155/105)

60 Single Unders

15 Dips*

60 Single Unders

20 Tuck-Ups

*Option for Bench, Box or Rings.

(Score is Rounds + Reps)

KG BB: (70/47.5)

OPTIONAL MURPH PREP (ALL)

WEEK 3/ DAY 1

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

WARM-UP

AMRAP × 4 MINUTES

5 Up-Downs

10 Scap Push Ups

5/5 Moose Antlers

10 Alt Box Step Ups

Into…

AMRAP x 4 MINUTES

5 Burpees

10 Banded Pull Aparts*

5 Tempo Push-Up (31X1)

10 Alt Groiners

5 Box Jumps

*Start with Pull Aparts across the chest.

Switch halfway to Overhead Pull Aparts

STRENGTH (ALL) – Build to a 3-Rep Max

Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (ALL)

ON A 10:00 RUNNING CLOCK…

Max Box Jumps (24/20)*

*Every 2:00, including 0:00 complete Burpees…

RND 1 (0:00) = 8/6

RND 2 (2:00) = 10/8

RND 3 (4:00) = 12/10

RND 4 (6:00) = 14/12

RND 5 (8:00) = 16/14

(Score is Total Box Jumps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax

Ball

MIN 3 – :45 Rebound Pose

WARM-UP

1 ROUND

1:00 Row (Arms Only)

10 Alt. Samson Lunges

10 Scap Pull-Ups

10 Alt. Deadbug

Into…

1 ROUND

1:00 Row (Legs+Hip Only)

10 Alt. Bodyweight Lunges

10 Kip Swings

10 Tuck-Ups

Into…

1 ROUND

1:00 Row (Stroke Rate @ 24s/m-26s/m)

10 DB Farmer Alt. Lunges

10 Strict Hanging Knee Raises

10 V-Ups

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

1500/1250m Row

60 DB Farmer Alt. Lunges (50/35)

40 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

1250/1000m Row

40 DB Farmer Alt. Lunges (35/20)

30 Toes to Something

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

WARM-UP

1 ROUND

5 Cat Cows

5/5 Moose Antlers

:20 Superman

10 Alt. Deadbug

10 Bodyweight Good Mornings

Into…

2-3 ROUNDS

7/5 Cal Bike

5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean*

*Perform all KB movements with one arm and then all KB movements with the other arm

STRENGTH (ALL)

EVERY 2:00 × 5 SETS*

3 Deadlifts

+

2 Hang Power Cleans

*Start Light and build slightly past workout weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES

25/20 Cal Bike

12 Deadlifts (205/145)

4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (93/65)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

20/15 Cal Bike

12 Deadlifts (155/105)

4 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-