WARM-UP

2 ROUNDS

10 Calf + Tib Raises

10 WB Lunges

20 Bunny Hops

10 WB Strict Press

30 Single Unders

10 WB Front Squats

Into…

2 ROUNDS

:20 Double Under Practice

10 Wall Ball Thrusters*

10 Push-Ups

5/5 Moose Antlers

*RND 2, complete 10 Wall Balls.

STRENGTH (ALL)

 3×4 Bench Press

Bench Press for load:

1. 4 reps

2. 4 reps

3. 4 reps

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES*

5-10-15 and so on…

Wall Balls (20/14)

*Complete 35 Double Unders After Every Set

(Score is Total Reps of Wall Balls)

KG WB: (9/6)

WORKOUT (FITNESS)

AMRAP × 10 MINUTES

5-10-15 and so on…

Wall Balls (14/10)

*Complete 70 Single Unders After Every Set.

(Score is Total Reps of Wall Balls)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

2:00 Lat/Upper Back Foam Roll

10 Up Dog to Down Dog

10/10 Banded Standing Shoulder External Rotation

WARM-UP

2 SETS

:45 Bike (Moderate Pace)

8/8 Split Squat

10 Alt. Elbow Punches

10 Scap Pull-Ups

Into…

2-3 SETS (TIME PERMITTING)

:30 Bike (Hard Pace)

10 Alt. Lunges

10 Ring Rows

10 Tuck Up or V-Ups

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME

30/25 Cal Bike

20 V-Ups

10 Front Rack Alt. Lunges (135/95)

3 Rope Climbs

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME

25/20 Cal Bike

20 Tuck-Ups

10 Front Rack Alt. Lunges (95/65)

6 Strict Pull-Ups

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01

Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs** MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

WARM-UP

1 ROUND

10 Toe Touch Jumping Jacks

10/10 Big Arm Circles (Forward +

Backwards)

10 Banded Pull Aparts

10 Banded Lat Pull-Downs

10/10 Banded Dante Rows

10 Hollow Rocks

Into…

1 ROUND

8 Shoulder Taps

8 Scap Push-Ups

8 Up-Downs

8 Scap Pull-Ups

Into…

1 ROUND

6 Push-Ups

6 Burpees

6 Glute Bridges

6 Kip Swings

STRENGTH (ALL)

3×6 Bench Press

Bench Press for load:

#1 6 reps

#2 6 reps

#3 6 reps

WORKOUT (PERFORMANCE)

ON A 12:00 RUNNING CLOCK…

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3

Bar Muscle-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

WORKOUT (FITNESS)

ON A 12:00 RUNNING CLOCK…

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3

Strict Pull-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Tricep Smash on Lacrosse Ball or

Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

WARM-UP

1:00 Cardio Choice (Run, Bike, Row or Ski)

Into…

2 ROUNDS

:40 Plank*

6/6 Reverse Lunge with arm overhead**

:20/:20 Side Plank

5/5 Unweighted Turkish Sit-Up**

*DB Slides the 2nd ROUND

** Add light DB 2nd ROUND

Into…

1:00 Cardio Choice (Run, Bike, Row or Ski)

WORKOUT (ALL)

AMRAP × 25 MINUTES

1:30 Cardio Choice 1

:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)

20 Alt. KB/DB Slides

1:30 Cardio Choice 2

2/2 KB/DB Turkish Get-Ups

:30/:30 Side Plank

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

20 Toe Tap Jumping Jacks

10 PVC Pass Throughs

10 Box Step Overs

10 Air Squats

Into…

1 ROUND

10 Up-Downs

10 Behind the Neck Snatch Grip Strict

Press

10 Box Jumps (Low Landing)

10 Med Ball Front Squats

Into…

1 ROUND

10 Squat Jumps

10 PVC Overhead Squats OR BB Front

Squats

10 Box Jump Overs

10 Med Ball Thrusters

STRENGTH (PERFORMANCE) 3×6

Overhead Squat*

Overhead Squat for load:

#1 6 reps

#2 6 reps

#3 6 reps

STRENGTH (FITNESS)

3×6 Front Squat

Front Squat for load:

#1 6 reps

#2 6 reps

#3 6 reps

WORKOUT (PERFORMANCE)

FOR TIME

2-4-6-4-2

Overhead Squat (155/105)

5-10-15-10-5

Box Jump Overs (24/20)

15-15-15-15-15

Wall Balls (20/14)

(Score is Time)

KG BB: (70/47.5)

KG WB: (9/6)

WORKOUT (FITNESS)

FOR TIME

2-4-6-4-2

Front Squat (155/105)

5-10-15-10-5

Box Jump Overs (20)

15-15-15-15-15

Wall Balls (14/10)

(Score is Time)

KG BB: (70/47.5)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:00/1:00 Barbell Quad Smash

20 Alt. Bird Dogs

10 Up Dog to Down Dog

WARM-UP

2 ROUNDS

:20 Jumping Jacks

:20 Forward + Backward Legs Swings (:10

Each Leg)

:20 Crossbody Leg Swings (:10 Each Leg)

:20 Butt Kickers

:20 Good Mornings

:20 Glute Bridge Ups

Into…

AMRAP × 5 MINUTES

200m Run

10 Barbell RDL

10 Bird Dogs

STRENGTH (ALL) – Build to a Moderate Heavy 5-Rep Deadlift

Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

FOR TIME

800m Run

15 Deadlifts (275/185)

-Rest 2:00-

600m Run

20 Deadlifts (225/155)

-Rest 2:00-

400m Run

25 Deadlifts (185/135)

(Score is Time)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

WORKOUT (FITNESS)

FOR TIME

800m Run

15 Deadlifts (185/135)

-Rest 2:00-

600m Run

20 Deadlifts (155/105)

-Rest 2:00-

400m Run

25 Deadlifts (135/95)

(Score is Time)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN (ALL)

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves

WARM-UP

2 ROUNDS

1:00 Bike

10 Banded Lat PushDowns

5 Scap Pull-Ups

10 Empty BB Strict Presses

Into…

2 ROUNDS

15/12 Cal. Bike

10 Kip Swings

5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up)

10 Empty Barbell Push Press

SKILL (PERFORMANCE)

EMOM × 5 MINUTES*

1 Chest to Bar

+

2 Toes to Bar

*Complex is meant to be completed unbroken.

SKILL (FITNESS)

EMOM × 5 MINUTES*

1 Pull-Up or Half Pull-Up

+

2 Toes to Something

*Complex is meant to be completed unbroken.

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES

15 Toes to Bar

15/12 Cal Bike

10 Chest to Bar

10 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP X 15 MINUTES

12 Toes to Something

12/10 Cal Bike

10 Jumping Pull-Ups

10 Shoulder to Overhead (95/65)

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

8 Cal Row (RND 1@24-26s/m,

RND 2@26-28s/m)

8 Alt Groiners

8 Kang Squats

8 Plate Squats*

*Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat

Into…

1-2 ROUNDS

5 RDL

5 Hang Power Clean

5 Front Squats

10 Deadbugs

STRENGTH (PERFORMANCE)

3×8 Overhead Squat

Overhead Squat for load:

#1 8 reps

#2 8 reps

#3 8 reps

STRENGTH (FITNESS)

3×8 Front Squat

Front Squat for load:

#1 8 reps

#2 8 reps

#3 8 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 5 SETS

20/15 Cal Row

3 Front Squats (205/145)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (93/65)

WORKOUT (FITNESS)

EVERY 2:00 × 5 SETS

15/12 Cal Row

3 Front Squats (155/105)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

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

1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL)

15 Band Pull-Aparts

15 Overhead Band Pull Aparts

:40 Banded Lat Stretch (R)

:40 Banded Lat Stretch (L)

Into…

1 ROUND

100m Run

6 Yoga Push-Ups

12 Scap Pull-Ups

6 Step Back Up-Down

Into…

1 ROUND

100m Run

6 Push-Ups to Pike

6/6 Single Arm Ring Row

6 Up-Down

Into…

1 ROUND

100m Run

6 Pike Push-Ups

12 Kip Swings

6 Up-Down to Target

SKILL (PERFORMANCE)

EMOM × 5 MINUTES

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

SKILL (FITNESS)

EMOM × 5 MINUTES

2 DB Deficit Pike Push-Ups

+

3 DB Deficit Push-Ups

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

2-4-6-and so on…

Strict Handstand Push-Ups

*Complete 3 Up-Down Bar Muscle-Up +

100m Run after each Set.

**Option for Up-Down Ring Muscle-Up

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

2-4-6-and so on…

Pike Push-Ups

*Complete 3 Up-Down Pull-Up + 100m

Run after each Set.

(Score is Rounds + Reps)

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

AMRAP x 8 MINUTES*

1:00 Bike

8/8 KB Goblet Split Squat

6 BB Good Mornings

8 Alt. Banded Deadbugs

*Light KB Suggested

WORKOUT (PERFORMANCE)

EMOM × 24 MINUTES

MIN 1 – 20 DB Goblet Alt. Lunges (50/35)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(225/155)

(275/185)

(315/205)

(Score is Total Cals)

KB DB: (22.5/15)

KG BB1: (100/70)

KG BB2: (125/85)

KG BB3: (143/93)

WORKOUT (FITNESS)

EMOM × 24 MINUTES

MIN 1 – 20 DB Goblet Alt. Lunges (35/20)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(Score is Total Cals)

KG DB: (15/10)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell

Quad Smash