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)

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)