WARM-UP

*GENERAL WARM-UP* EMOM × 9 MINUTES

MIN 1 – 10 Jumping Jacks + 6 Alt Groiners

MIN 2 – 10 Alt. Shoulder Taps + 20

Crunches

MIN 3 – 10 Step Ups + 6 Box Push-Ups

into…

*FINISHER/SHOULDER PREP*

EVERY 3:00 × 3 SETS

12/12 Single Arm DB Row

20-25 Supinated Band Pull-Aparts

*Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body!

-Rest w/ Time Remaining-

WORKOUT (PERFORMANCE)

AMRAP × 20 MINUTES

20 Air Squats

10 DB Farmers Alt. Step-Ups (50/35)|

(24/20)

20 Hand Release Push-Ups

10 DB Farmers Alt. Step-Ups

20 Sit-Ups*

*GHD Optional.

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 20 MINUTES

20 Air Squats

10 DB Farmers Alt. Step-Ups (35/20)|(20)

20 Push-Ups

10 DB Farmers Alt. Step-Ups

20 Sit-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

FINISHER (ALL)

EVERY 3:00 × 3 SETS

12/12 Single Arm DB Row

20-25 Supinated Band Pull-Aparts

-Rest w/ Time Remaining-

WARM-UP

2 SETS

250m/200m Row

10 Good Mornings

7/7 Single Leg Glute Bridge

10 Scap Pull-Ups

Into..

2 SETS

250m/200m Row (faster pace)

8 Empty Barbell Deadlifts

8 Ring Rows

8 Kip Swings

STRENGTH (ALL) — 3×5 Tempo Deadlifts

(31X1)

Deadlift for load:

#1 5 reps

#2 5 reps

#3 5 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

500/400m Row

25 Deadlifts (155/105)

12 Bar Muscle-Ups

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

400/350m Row

25 Deadlifts (115/75)

12 Pull-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)

Closed in observance of the holiday.

Closed for the holiday 

WARM-UP

2 ROUNDS

4 Jefferson Curls

6 Down Dog – Up Dog

8/8 Single Leg RDLS

Into…

AMRAP x 6 Mins

200/150m Row

10 Deadbug

10 Glute Bridge Ups

200/150m Row

10 Bird Dogs

5/5 Single Leg Glute Bridge Ups

WORKOUT (PERFORMANCE)

FOR TIME

1500/1250m Row

50 Sit-Ups*

1000/800m Row

40 Sit-Ups

500/400m Row

30 Sit-Ups

*Option for GHDs.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1250/1000m Row

50 Sit-Ups

800/600m Row

40 Sit-Ups

400/350m Row

30 Sit-Ups

(Score is Time)

POST WORKOUT STRENGTH (ALL)

3 SETS

12-15 Incline Wide Grip Curls

12-15 Single DB Skull Crusher

15-20 DB Weighted Glute Bridge-Ups

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Piked Toe Taps

10 PVC Pass Throughs

10 Air Squats

Into…

2 ROUNDS

8 UpDowns

10 PVC Scarecrow Snatches*

10 PVC BTN Push Press

8 WB Squats**

*RND 2: Complete 10 PVC Muscle Snatch

**RND 2: Complete 8 WB Thrusters

STRENGTH (PERFORMANCE)

ON A 20:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Hang Power Snatch

+

2 Squat Snatch

(Score is Weight)

STRENGTH (FITNESS)

ON A 20:00 RUNNING CLOCK…

Build to a Moderate Complex…

1 Hang Power Snatch

+

2 Power Snatch

(Score is Weight)

WORKOUT (PERFORMANCE)

EVERY 2:00 × 4 SETS

15 Hang Power Snatches (115/75)

Max Wall Balls (20/14) in Time

Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (52.5/35)

KG WB: (9/6)

WORKOUT (FITNESS)

EVERY 2:00 × 4 SETS

15 Hang Power Snatches (75/55)

Max Wall Balls (14/10) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (35/25)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

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

2 ROUNDS

100 M Jog

10 Step-Up

10 Up/Down

10 Ring Rows

Into…

2 ROUNDS

100 M Run

8 Box Jumps

6 Burpee

8/8 Hand over Hand Ring Row

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on fully opening the hips before repositioning the hands.

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1 – 12 Box Jumps (30/24)

MIN 2 – 15 Burpees

MIN 3 – Max Rope Climbs

MIN 4 – 100m Run

(Score is Total Rope Climbs)

WORKOUT (FITNESS)

EMOM × 16 MINUTES

MIN 1 – 10 Box Jumps (24/20)

MIN 2 – 12 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Strict Pull-Ups)

WARM-UP

1 ROUND

1:00 Row (EZ)

10 Alt. Groiners

8 Push-Up to Pike

6 Box Step-Overs

Into…

1 ROUND

1:00 Row (Moderate)

10 Med Ball Front Squats

8 Up-Downs

6 Box Jump-Overs

Into..

1 ROUND

1:00 Row (Workout Pace)

10 Med Ball Thrusters

8 Burpee

6 Box Jump-Overs

“MID-YEAR CHALLENGE (PERFORMANCE)”

“THE DESCENT”

5 ROUNDS FOR TIME

20/15 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every

Round (50-40-30-20-10)

(Score is Time)

KG WB: (9/6)

“MID-YEAR CHALLENGE 24.3 (FITNESS)’

“THE DESCENT”

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (14/10)*

10 Burpee Box Jump Overs (20)

*Wall Balls come down by 10-Reps Every

Round (50-40-30-20-10)

(Score is Time)

KG WB: (6/5)

FINISHER (ALL)

2-3 SETS

15-20 Straight Arm Banded Lat Push Downs

15-20 Banded Dante Rows

20-25 Banded Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

3 ROUNDS

:45 Row*

12 Alt. KB Deadlifts

10 Scap Push-Ups

10 Arm Haulers

:20/:20 KB Suitcase Hold

*RND 1= Arms + Body Rowing / RND 2=

Half Slide Rowing / RND 3=Full Slide

Rowing.

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 23 MINUTES*

80/65 Cal Bike**

60 Russian KB Swings (Athlete Choice)

40 Hand Release Push-Ups

200m KB Suitcase Carry***

*P1 works while P2 rests, split work as needed.

**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.

***Switch KB b/t partners as needed.

(Score is Rounds + Reps)

SOLO OPTION

EVERY 5:00 × 4 SETS

25/20 Cal Bike

20 Russian KB Swings (Athlete Choice)

100m Suitcase Carry

Max Hand Release Push-Ups in Time

Remaining…

– Rest 1:00 b/t Sets-

(Score is Lowest Reps of Push-Ups)

COOL DOWN (ALL)

ON A 7:00 RUNNING CLOCK…

Foam Roll Quads, Lats, Calves

WARM-UP

1 ROUND

10 Cat Cow

10/10 Big Arm Circles (Forward + Back)

10 Hops + 10 High Hops

10/10 Single Leg Hops

10/10 Ankle Stretch

10/10 Single Leg RDL

10 Alt. Groiner + Twist

Into…

2-3 ROUNDS

20 Single Unders

15 Crunches

10 Slow Alt. Shoulder Taps

5/5 Split Squat

WORKOUT (PERFORMANCE)

EMOM × 18 MINUTES

MIN 1 – :45 Double Unders

MIN 2 – :45 DB Goblet Alt. Lunges (50/35)

MIN 3 – :45 Sit-Ups*

*GHD Optional

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM X 18 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – :45 DB Goblet Alt. Lunges (35/20)

MIN 3 – :45 Sit-Ups*

(Score is Total Reps)

KG DB: (15/10)

FINISHER (ALL)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Hollow Body Flutter

Kicks

-No Additional Rest /bt Sets-