WARM-UP

2 ROUNDS

15 Toe Touch Jumping Jacks

5 Scap Push-Ups + 10 Shoulder Taps

10 Glute Bridge-Ups

5 Jefferson Curls

Into…

2 ROUNDS

15 Toe Touch Jumping Jacks

5 Push-Up to Down Dogs

5/5 Single Leg RDLs

6 Cat Cows

Into…

1-2 ROUNDS

(TIME PERMITTING)

15 Toe Touch Jumping Jacks

10 Groiners

5 Inchworm Push-Ups or Pike Push-Ups

10 Empty Barbell Deadlifts

SKILL

EMOM X 5 MINUTES

Choose an Option…

Option 1…

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

Or…

Option 2…

2 Pike Push-Ups

+

3 Hand Release Push-Ups

CLASSIC WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

(Score is Time)

OPTIONAL FINISHER 

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

2 ROUNDS

8 Alt. Lunge + Twist

8 Tuck-Ups

8 Scap Pull-Ups

8 Kip Swings

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a 4-Rep Moderate Overhead Squat*

*Weight should come from the Hang Position. Build slightly past workout weight.

(Score is Weight)

WORKOUT

AMRAP X 12 MINUTES

2 Hang Power Snatch (115/75)

4 Overhead Squat

8 Toes to Bar

24 Double Unders

(Score is Rounds + Reps)

WARM-UP

2-3 ROUNDS (TIME PERMITTING)

1:00 Row

10 KB Swings

8 Alt. Groiner + Down Dog*

6 Cossack Squats

*Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg. Alternate for 8 total reps (4/side).

WORKOUT

4 ROUNDS FOR TIME

21/16 Cal Row

15 Up-Downs

9 KB Goblet Squats (70/53)

(Score is Time)

POST WORKOUT STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat

(Score is Weight)

WARM-UP

EMOM X 9 MINUTES

MIN 1 – 150m Run

MIN 2 – :40 Alt. Samson Lunge

MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top

MIN 4 – 150m Run

MIN 5 – :40 Alt. Lunges

MIN 6 – :40 Slam Ball Ground to Overhead

MIN 7 – 150m Run

MIN 8 – :40 Alt. Curtsy Lunges

MIN 9 – :40 Slam Balls

SKILL 

EMOM X 7 MINUTES*

1 Strict Toes to Bar +

2 Kip Swings +

3 Toes to Bar

*Complex is meant to be unbroken.

**Alternative Reps…

2 Strict Toes to Bar +

4 Kip Swings +

6 Toes to Bar

WORKOUT

AMRAP X 15 MINUTES

200m Run*

10 Toes to Bar or Knees to Chest

20 Walking Lunges

25 Slam Balls (Athlete Choice)

*Increase by 200m each round.

(Score is Rounds + Reps)

COOL DOWN

ON A 6:00 RUNNING CLOCK…

Foam Roll Quads/ Calves

WARM-UP

2 ROUNDS

1:00 Cal Bike (EZ-MOD Pace)

5 SLOW Calf+Tib Raises

20 Bunny Hops*

5 Push-Up to Pike

*RND 2 complete 30 Single Unders.

Into…

ON A 5:00 RUNNING CLOCK…

10/10 Single Leg Single Unders

15 Reverse Single Unders

15 Side to Side Single Unders

10 Tall Single Unders

5 Single-Single-Double Unders

5 Single-Double Unders

:20-:30 Double Under Practice

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Push Jerk

(Score is Weight)

WORKOUT

EVERY 6:00 X 3 SETS

80 Double Unders

40/35 Cal Bike

15 Shoulder to Overhead (135/95)

-Rest w/ Time Remaining-

(Score is Slowest Set)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

WARM-UP

SUGGESTED MOBILITY ROUND

8 Bootstrappers

10 Glute Bridge-Ups

8 Cat Cows

10 Squat with Thoracic Rotation

Into…

1 ROUND

10 Lunge-Lunge-Squats

:30 Dead Hang

10 Scap Pull-Ups

Into…

1 ROUND

10 Air Squats

6/6 Single Arm Ring Rows

10 Kip Swings

Into…

1 ROUND

10 Jump Squats

10 Ring Rows

5 Dynamic Kips (Rig or Rings)

SKILL

EMOM X 6 MINUTES

Complete Gymnastics Option*

*Gymnastics Options…

3-5 Pull-Ups

2-3 Chest to Bars

1-2 Ring Muscle-Ups

(No Measure)

WORKOUT OF THE WEEK

“CLEARED FOR TAKEOFF”

12 ROUNDS FOR TIME

5 Front Squats (155/105)

3 Ring Muscle-Ups

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Barbell Rollouts

5/5 Sciatic Nerve Floss

5 Cat/Cows

-Rest as Needed b/t Sets-

WARM-UP

TABATA (8 ROUNDS → :20 WORK //:10 REST)

MVMT 1 – Cat/Cows

MVMT 2 – Alt. Step-Ups MVMT 3 – KB Deadlifts MVMT 4- Up-Downs

Into…

2 ROUNDS

6 Empty Barbell RDLs

6 Box Jumps

6/6 Single Arm Russian KB Swings

6 Burpees

WORKOUT

AMRAP X 10 MINUTES

15 Box Jumps (24/20)

10 Russian KB Swings (53/35)

10 Burpees

(Score is Rounds + Reps)

POST WORKOUT STRENGTH

25 MIN RPE 10

ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift

(Score is Weight)

RUNNING WARM-UP

200m Run

25′ High Kicks

25′ Cherry Pickers

25′ Walking Samson Lunges

25′ Rvs Walking Lunges w/twist

into…

200m Run

25′ High Knees

25′ Butt Kickers

25′ Inch Worms

25′ Slinkies*

into…

200m Run

25′ Toe Walk

25′ Heel Walk

25′ High Skips

25′ Broad Skips

*Like an Inch Worm, touch your toes and walk your hands to a Plank. Front the Plank, jump your feet back to your hands, like an Up-Down. Stand up and repeat.

WORKOUT

EMOM X 25 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – 200m Run

MIN 4 – Max Rope Climbs

MIN 5 – Rest

(Score is Total Reps of Rope Climbs)

OPTIONAL COOL DOWN

2-3 SETS

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

30 Mountain Climbers

30 Bicycle Crunches

20 Crunches

20 Shoulder Taps

10 Scap Push-Ups

10 Groiner + Twists

into…

2 ROUNDS

12 PVC Pass Throughs

10 Up-Downs

8/8 Split Stance PVC RDL

6 PVC High Hang Muscle Snatch*

4 Inch Worms + Push-Up

*2nd Round perform with barbell

EXTENDED WARM-UP

3 SETS*

5 Hang Muscle Snatch

7/7 Barbell Split Stance RDLs

-Rest As Needed b/t Sets-

*Keep weight Light for all 3 sets.

WORKOUT

1.) AMRAP X 10 MINUTES

10 Hang Power Snatch (75/55)

10 Burpees Over Bar

20 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

2.) FOR TIME

30 Hang Power Snatches

40 Burpees Over Bar

50 Sit-Ups*

*GHD Sit-Ups Optional.

(Score is Time)

OPTIONAL COOL DOWN

EMOM X 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards.

Option to add some LIGHT weight.

WARM-UP

MOBILITY (4:00 CAP)

1-2 ROUNDS (Time Permitting)

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Push-Up to Pike

WORKOUT SPECIFIC WARM-UP (6:00 CAP)

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Up-Downs

6 Med Ball Sit-Ups

Into…

2 ROUNDS

8 Med Ball Front Squats

8 Med Ball Push-Press

8 Med Ball Ground to Overhead

8 Burpees

BENCHMARK WORKOUT

“KAREN”

FOR TIME

150 Wall Balls (20/14)

(Score is Time)

POST WORKOUT STRENGTH

5X5

Back Squat*

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)