WARM-UP

2 ROUNDS

8 Groiners

8 Push-Up to Pike

8 Ring Rows

8 Strict Press*

Into…

2 ROUNDS

8 Kang Squats

8 Hand-Release Push-Ups**

8 Kip Swings

8 Front Squats***

*Push Press in Round 2

** Pike Push-Ups in Round 2

*** Thrusters in Round 2

EXTENDED WARM-UP

3 SETS

5 Thrusters*

5-7 Chest to Bars or Jumping Pull-Ups

3-5 Handstand or Hand Release Push-Ups

-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.

(No Measure)

WORKOUT

“DEAR DOLLY”

FOR TIME*

100 Thrusters (95/65)

80 Chest to Bars

60 Handstand Push-Ups

*Partition reps and movements as needed.

(Score is time)

WARM-UP

1 ROUND

12 Cat Cows

6/6 Single Leg Glute Bridge-Ups

6/6 Split Squat

12 Good Morning

Into…

1 ROUND

12 Alt. Bird Dogs

12 Glute Bridge-Ups

6 Alt. Box Step-Overs

12 Barbell RDL

Into…

1 ROUND

12 Alt. Scorpion Kicks

12 Alt. Glute Bridge March

6 Half Box Jumps

12 Barbell Deadlifts

STRENGTH

5-5-5-5

Double Overhand Deadlift*

*Start Moderate and Build past Workout Weight.

(Score is Weight)

“CATCHING SOME EARHART

4 SETS

AMRAP X 3 MINUTES*

4-6-8-and so on…

Box Jump Overs (24/20)

1-2-3-and so on…

Deadlifts (225/155)

-Rest 1:30 b/t Sets-

*Start from the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

WARM-UP

3 SETS

50 Single Unders or :30 Cardio Choice

5 Reps of (1) Up-Down + (1) Hand Release Push-Up

5/5 Slow Plate Around the Worlds

5 Plate Ground to Overhead (w/:01 Pause at Top in Press Position)

10 Plate Strict Press (W/ :01 Pause at Top in Press Position)

SKILL

EMOM X 8 MINUTES

MIN 1 – :30 Handstand Hold Option*

MIN 2 – :30 Strict Handstand Push-Ups or Hand Release

Push-Ups

*HS Hold Options…

DBL DB Overhead Hold

Pike Hold

Wall Handstand Hold

Freestanding Hold

WORKOUT

“DEATH BY BURPEES”

EMOM X 20 MINUTES

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6

Burpees on the next minute, and so on…

(Score is Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

WARM-UP

AMRAP X 6 MINUTES

Cal Row

8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP X 30 MINUTES*

80/60 Cal Row

60 Toes to Bar or Toes to Something

40 Deadlifts**

200m DB Farmer Carry

(Athlete Choice)

*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.

**Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(225/155)

(Score is Rounds + Reps)

SOLO WORKOUT OPTION…

EMOM × 30 MINUTES

MIN 1,283 – AMRAP of… 12/10 Cal Row + 10 Toes To Bar or Toes to Something + 8 Deadlift (Athlete Choice)

MIN 4 – 1:00 DB Farmer Hold (Athlete Choice)

MIN 5 – Rest

(Score it Total Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

:30/:30 Half Pigeon on Box

:30 Box Prayer Stretch :30 SLOW Alt. Deadbugs

-Rest as Needed b/t Sets-

WARM-UP

:30 Arms Only Bike :30 Legs Only Bike

1:00 EZ Bike

Into…

2 ROUNDS

10 Calf+ Tib Raises

10 Single DB Curl to Press

10 Alt. DB Around the Worlds

10 Alt. Box Step-Ups*

*RND 2 option to complete Box Jumps.

Into…

EMOM X 5 MINUTES

MIN 1 – 40 50-55 RPM

MIN 2 – :40 55-60 RPM

MIN 3 – :40 58-63 RPM

MIN 4 – :40 60-65+ RPM

MIN 5 – :40 Workout Pace

STRENGTH

2-3 SETS

10-12 SLOW Zottman Curls

10-12 DB Alt. Around the Worlds

10/10 Single Arm Tricep Kickback

-Rest As Needed b/t Sets-

WORKOUT

EVERY 4:00 X 4 SETS

40/30 Cal Bike

Max Box Jumps (24/20) with Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Reps of Box Jumps)

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves

WARM-UP

EMOM X 4 MINUTES (:45/:15)

MIN 1 – Up-Dog to Down Dog

MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches

MIN 4 – Scap Pull-Ups

Into…

2 ROUNDS

10 Air Squats

8 Ring Rows

8 Jumping Air Squats

10 Kip Swings

Into…

2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

POST WORKOUT STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster

(Score is Weight)

WARM-UP

2 ROUNDS

15 Toe Touch Jumping Jacks

6/6 Single Arm Ring Rows

6/6 Split Squats

12 Bicycle Crunches

6/6 Single Leg RDLs

Into…

1 ROUND

10 Supinated Scap Pull-Ups

10 Lunges

10 Deadbugs

10 KB Deadlifts

Into…

1 ROUND

6 Strict Knees to Chest

5 Hang Muscle Cleans to Up and Over

10 Back Rack Lunges

10 Sit-Ups

10 Russian Kettlebell Swings

EXTENDED WARM-UP

EMOM X 8 MINUTES

MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow

MIN 2 – 10 Alt. Back Rack Lunges*

*Start with an Empty Bar and Build to Workout Weight.

WORKOUT

AMRAP X 16 MINUTES

2 Rope Climbs

12 Back Rack Lunges (115/75)

18 Sit-Ups

24 Russian KB Swings (70/53)

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

Open 24.3

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

WARM-UP

3 ROUNDS

1:00 Cardio

20 Hops

10 Lunge and Twist

30 Mountain Climbers

10 Hollow Rocks

WORKOUT

EMOM X 25 MINUTES*

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Up-Downs

MIN 5 – :40 Static Hold (Athlete Choice)*

*Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

200m Rub

12 Toy Soldier Line Drill

10 Good Morning

10 PVC Pass Throughs

Into…

1 ROUND

200m Run

5/5 Leg Swings (Front to Back + Side to Side)

6/6 Single Leg RDLS

10 PVC Cuban Press

Into…

1 ROUND

200m Run

10 Standing Figure 4’s

6 Snatch Deadlift

6 Hang Muscle Snatch + 6 Behind the Neck Snatch Grip Strict

WORKOUT

4 ROUNDS FOR TIME

400m Run

15 Power Snatches (95/65)

(Score is Time)

POST WORKOUT SKILL

10 MIN

RPE 5

ON A 10:00 RUNNING CLOCK…

Practice Handstand Skill*

*Handstand Options…

Wall Handstand Hold

Box Around the Worlds Handstand Hold/ Walk