WARM-UP

AMRAP X 4 MINUTES

:30s Cardio Choice #1

8 Alt. Lunges

4/4 Single Arm DB Strict Press

8 Box Step-Ups

8 Tuck-Ups or Sit-Ups

Into…

AMRAP X 4 MINUTES

:30s Cardio Choice #2

4/4 S.A. Front Rack Lunges

4/4 S.A. Push Press

8 Box Jumps

8 V-Ups or Tuck-Ups

SKILL (ALL)

EMOM X 8 MINUTES

MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)

MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)

(No Measure)

WORKOUT (ALL)

3 SETS FOR QUALITY

3:00 Cardio Choice

2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)

10 Tuck-Up + V-Up*

8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)

16 Box Jumps (Athlete Choice)

-Rest 1:00 b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

WARM-UP

LINE DRILLS (-4:00)

100m Run

25′ High Kicks

25′ Toe Touches

25′ Side Shuffle

25′ Karaoke

25′ High Knees

25′ Butt Kickers

100m Run

Into…

2 ROUNDS (-6:00)

10 KB Deadlifts*

8 Slow Ring Rows

6 Scap Pull-Ups

4 Push-Up to Pike**

4 Up-Downs

*RND 2 complete Russian KB Swings.

**RND 2 complete 6 Hand Release Push-Ups.

WORKOUT (PERFORMANCE)

ON A 22:00 RUNNING CLOCK…

1 Mile Run

Immediately Into…

AMRAP IN TIME REMAINING OF…

2 Ring Muscle-Ups

4 Handstand Push-Ups

8 KB Swings (53/35)

(Score is Rounds + Reps)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

8 Empty KB Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 SLOW Arm Haulers

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

10 Up-Downs

10 Good Mornings

10 Tuck-Ups

:30 Dead Hang from Pull-Up Bar

Into…

1 ROUND

10 Up-Downs

10 Kang Squats

10 V-Ups

10 Scap Pull-Ups

Into…

1 ROUND

10 Up-Downs

10 Empty Bar Back Squats

10 Strict Knees to Chest

10 Kip Swings

WORKOUT (PERFORMANCE)

AMRAP X 8 MINUTES

2-4-6 and so on…

Back Squats (135/95)

Toes to Bar

(Score is Total Reps)

KG BB: (60/42.5)

POST WORKOUT STRENGTH (ALL)

5X5

Back Squat*

*Build to a Moderate+ weight and stay Moderate+ across all sets.

(Score is Weight)

FULL-BODY STRENGTH

EMOM x 8 MINUTES

MIN 1 – :50 DB Suitcase Step-Ups

MIN 2 – :50 DB Close Grip Floor Press (Score is Weight)

FULL-BODY SPRINT WORKOUT

5 SETS

AMRAP × 3 MINUTES

1 DB Up-Down

2 DB Suitcase Lunge

1 DB Up-Down

2 DB Suitcase Lunge

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

FINISHER

ON A 5:00 RUNNING CLOCK…

3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

PUSH X PULL STRENGTH

4 SETS FOR MAX REPS

1:00 – DB Curl into Around the World*

1:00 – Single DB Tempo Strict Press (2121)

1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L+ Around the World R

**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

(Score is Weight)

PUSH X PULL WORKOUT

AMRAP × 6 MINUTES

4 DB Push Press

2 DB Split Jerk

4 DB Ground to Overhead

Immediately into…

2:00 Cardio Choice

Immediately into…

AMRAP × 6 MINUTES

4 DB Push Press

2 DB Split Jerk

4 DB Ground to Overhead

(Score is Rounds + Reps)

BODYWEIGHT PUMP

ON A 5:00 RUNNING CLOCK…

20 Squat Rotations

20 Quad Heel Taps

20 Hollow Rocks

20 Figure-8s*

20 Glute Bridge-Ups

Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

(No Measure)

FULL-BODY SWEAT WORKOUT

EMOM × 21 MINUTES

MIN 1 – :50 Jump Squats

MIN 2 – :50 Plank Rotations

MIN 3 – :50 Max Effort Cardio Choice

(No Measure)

FINISHER

ON A 5:00 RUNNING CLOCK…

3:00 Max Double DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

PUSH X PULL STRENGTH

AMRAP × 15 MINUTES*

10 Slow Diamond Push-Ups

10 Slow DB Chest Flys

10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.

(Score is Weight)

PUSH X PULL WORKOUT

AMRAP × 8 MINUTES

36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

-Rest 2:00-

AMRAP × 6 MINUTES

36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

*Hold DB across chest.

(Score is Rounds + Reps)b

FULL-BODY STRENGTH

5 SETS ON A 13:00 CLOCK…

8 Single Arm DB Sumo DL High Pull (L)

8 Single Arm DB Push Press (L)

8 Single Arm DB Sumo DL High Pull (R)

8 Single Arm DB Push Press (R)

-Rest as Needed b/t Sets-

(Score is Weight)

FULL-BODY WORKOUT

ON A 13:00 RUNNING CLOCK…

3:00 Cardio Choice

Immediately into…

AMRAP × 10 MINUTES

10 Up Down + Side Shuffle*

10 Alt. Single DB Muscle Clean + Overhead

1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side

Shuffle Steps Back

(Score is Rounds + Reps)

FINISHER

ON A 5:00 RUNNING CLOCK…

3:00 Max Plank

Immediately into…

2:00 of Max Reps of Sit-Ups