WARM-UP

BIKE SPECIFIC WARM-UP*

MIN 1 – :30 Arms Only / :30 Legs Only

MIN 2 – Arms + Legs RPM 50-60

MIN 3 – Arms + Legs RPM 55-65

MIN 4 – Arms + Legs RPM 60-70+

*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.

STRENGTH

ON A 10:00 RUNNING CLOCK…

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

WORKOUT

AMRAP X 18 MINUTES

60 Double Unders

30/25 Cal Bike

15 Pull-Ups

30 Double Unders

15/12 Cal Bike

7 Pull-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

5 Cat/Cows

10 Alt. Cossack Squats

10 Alt. 90-90 Hip Rotations

5 Jefferson Curls

Into…

AMRAP X 6 MINUTES

10/8 Cal. Row

10 Bodyweight Alt. Lunges

10 Alt. Elbow Punches w/Barbell

10/10 Single Leg Glute Bridge-Ups

WORKOUT

EVERY 2:00 X 5 SETS

25/20 Cal Row

Max Alt. Front Rack Lunges (115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (52.5/35)

POST WORKOUT STRENGTH

5X5

Deadlift*

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

(Score is Weight)

WORKOUT

2 SETS*

AMRAP x 5 MINUTES

10 Up-Downs

10 DB Goblet Squats (50/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

POST WORKOUT STRENGTH

8X2

Back Squat*

*Use the same Heavy Weight for All Sets

(Score is Weight)

SKILL

EMOM X 8 MINUTES

Complete Gymnastics Option*

*Gymnastics Options…

2-3 Strict (Banded) Pull-Ups

1-2 Strict Chest to Bars

1 Strict Ring Muscle-Up

(No Measure)

WORKOUT (PERFORMANCE)

EMOM X 20 MINUTES

MIN 1&2 – 30/25 Cal Bike

MIN 3 – :50 Max Ring Muscle-Ups

MIN 4 – 30 Sit-Ups*

MIN 5 – Rest

*20-30 Reps of GHD Optional

(Score is Total Ring Muscle-Ups)

OPTIONAL COOL DOWN

EMOM X 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

WORKOUT

FOR TIME

250/200m Row

40 Russian KB Swings (70/53)

30 Walking Lunges

500/400m Row

30 Russian KB Swings

30 Walking Lunges

750/600m Row

20 Russian KB Swings

30 Walking Lunges

(Score is Time)

KG KB: (32/24)

FINISHER

3 SETS

12/12 Single Arm Banded Dante Rows

10/10 SA KB Upright Rows

8/8 KB Around the Worlds

-Rest As Needed b/t Sets-

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Strict Press

(Score is Weight)

WORKOUT

“OPEN 12.3”

AMRAP X 18 MINUTES

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig.

Lean forward while keeping core tight and back flat.

WORKOUT

3 ROUNDS FOR TIME

400m Run

Hang Power Cleans (135/95)*

*Round 1 – 21 Reps

Round 2 – 15 Reps

Round 3 – 9 Reps

(Score is Time)

KG BB: (60/42.5)

POST WORKOUT STRENGTH

8X2

Deadlift*

*Use the same Heavy Weight for All Sets

(Score is Weight)

WARM-UP

1-2 ROUNDS

10 BW Good Mornings

5 Cat/Cows

10 Alt. Deadbugs

5 Jefferson Curls

Into…

2-3 ROUNDS

(TIME PERMITTING)

1:00 Row

5/5 Staggered Stance Deadlifts w/Empty Barbell

10 Glute Bridge-Ups

:30 Glute Bridge Hold

WORKOUT

AMRAP X 10 MINUTES

300/250m Row

10 Deadlifts (155/105)

(Score is Rounds + Reps)

KG BB: (70/47.5)

POST WORKOUT STRENGTH

7X3

Deadlift*

*Use the Same Mod-Heavy or Heavy Weight for All Sets (Score is Weight)

WARM-UP

2 ROUNDS

5 Push-Up to Pike

10 Alt. Step-Ups

10 Elbow Punches

5 Strict Press

Into…

2 ROUNDS

5 Up-Downs

5 Box Jumps

5 Muscle Clean

5 Push Press

SKILL

EMOM X 6 MINUTES

3-5 Handstand Push-Ups

or

3-5 DB Deficit Push-Ups

WORKOUT OF THE WEEK

“PUSH THE PACE”

FOR TIME

2 ROUNDS

15 Push Press (95/65)

15 Box Jumps (20)

15 Up-Downs

Immediately Into…

2 ROUNDS

12 Push Press (115/75)

12 Box Jumps (24/20)

12 Up-Downs

Immediately Into…

2 ROUNDS

9 Push Press (135/95)

9 Box Jumps (30/24)

9 Up-Downs

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

WARM-UP

RUNNING WARM-UP…

100m Run

25ft High Kicks + 25ft Cherry Pickers

25ft Knee Hugs + 25ft Toe Grabs

100m Run

25ft Inch Worms + 25ft Samson Lunges

25ft High Knees + 25ft Butt Kickers

100m Run

25ft Side Lunges + 25ft Rvs Lunges

25ft Side Shuffles + 25ft Karaoke

WORKOUT

EVERY 4:00 X 5 SETS

400m Run

20 Russian KB Swing (53/35)

Max Toes to Bar in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

1:00 Lat Prayer Stretch on Box

5/5 Moose Antlers

10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-