WARM-UP

AMRAP X 5 MINUTES

10 KB Deadlifts

10 Alt. Lunges

20/:20 SKB Suitcase Hold

10 Alt. Dead Bugs

Into…

AMRAP X 5 MINUTES

10 KB Bent Over Rows

10 Alt. KB Goblet Lunges :20/:20 SKB FR Hold

10 Sit-Ups

WORKOUT

EMOM X 20 MINUTES

MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice)

MIN 2 – :45 Max KB/DB Gorilla Rows

MIN 3 – :45 Max Sit-Ups

MIN 4 – 1:00 DBL KB/DB Front Rack Hold

MIN 5 – Rest

FINISHER

2 SETS

1:00 KB/DB Slides

-Rest :30-

1:00 Hollow Body Flutter Kicks*

-Rest 1:30 b/t Sets-

*DB/KB Hold Optional.

WARM-UP

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Alt. Lunges

10 Slam Ball Deadlifts

10 Up-Downs

Into…

AMRAP x 5 MINUTES

8/6 Cal Bike

8 SB Alt. Lunges

10 SB Squats

10 Up-Downs

WORKOUT OF THE WEEK

“CUPID’S CHOKEHOLD”

PARTNER WORKOUT IN TEAMS OF 2…

AMRAP × 30 MINUTES

60/50 Cal Bike

50 Slam Balls (Athlete Choice)

40 Slam Ball Goblet Alt. Lunges (Athlete Choice)

30 Synchro Up-Downs

*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

EMOM × 30 MINUTES

MIN 1&2 – 30/25 Cal Bike

MIN 3 – 25 Slam Balls (Athlete Choice)

MIN 4 – 20 Slam Ball Goblet Alt. Lunges (Athlete Choice)

MIN 5 – 15 Up-Downs

MIN 6 – Rest

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

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-