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-

GENERAL WARM-UP

1-2 ROUNDS

10 Alt. Groiners

10 Scap Push-Ups

10 Air Squat

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Ring Rows

5 Hang Power Cleans + 5 Front Squats

5 Strict Press + 5 Push Press

STRENGTH (ALL)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

2 Front Squats

+

2 Push Press

(Score is Weight)

“FRAN (PERFORMANCE)”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

KG BB: (42.5/30)

“FRAN (FITNESS)”

FOR TIME

21-15-9

Thrusters (65/45)

Ring Rows

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM × 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

QUICK RUNNING DRILLS*

Dynamic Knee Hug

Dynamic Hamstring Scoop

Toe Walk

Heel Walk

High Knees

Butt Kickers

*25ft out and back

Into…

AMRAP × 5 MINUTES

100m Run

6 Burpees

6 Barbell RDLs

6 High Hang Muscle Cleans

STRENGTH (ALL) – Build to a Heavy 2-Rep Power Clean* Power Clean for load:

#1: 2 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

800m Run

20 Burpees to Target*

10 Power Cleans (185/135)

*Target is 6″” Above Standing Reach.

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

800m Run

20 Burpees

10 Power Clean (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

EMOM × 6 MINUTES

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box

Breathing*

*Box Breathing = :04 Inhale + :04 Hold +

:04 Exhale + :04 Hold

WARM-UP

2 ROUNDS

20 Jumping Jacks

15 Banded Pull-Aparts

10 Banded Good Mornings

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Superman Rocks

10 Hollow Rocks

10 BB Good Morning

10 Kip Swings (Short & Tight)

10 Slow Ring Rows

STRENGTH (ALL)

EMOM × 10 MINUTES

MIN 1 – 2-5 Gymnastic Pulling Reps*

MIN 2 – 5 Deadlifts**

*Pulling Options…

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

**Start Light and build past Workout

Weight.

“MID-YEAR CHALLENGE 24.2

(PERFORMANCE)”

“THE SUMMIT”

FOR TIME

21-15-9-15-21

Chest to Bar Pull-Ups

Deadlifts (255/185)

(Score is Time)

KG BB: (115/79)

“MID-YEAR CHALLENGE 24.2 (FITNESS)’

“THE SUMMIT”

FOR TIME

21-15-9-15-21

Pull-Ups

Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

10/10 Sciatic Nerve Floss

10/10 Banded Hamstring Stretch

10 Slow Cat/Cows

WARM-UP

2 ROUNDS

1:00 Cardio Choice 1

10 Alt. Deadbugs

1:00 Cardio Choice 2

10 Up-Downs

into…

2 ROUNDS

6/6 Slow BW Turkish Sit-Ups

6/6 Slow BW Reverse Lunges

6/6 Slow SA Strict Press (DB or KB)

10 Sit-Ups

WORKOUT (ALL)

AMRAP x 25 MINUTES

25/20 Cals Cardio Choice 1

20 Sit-Ups

3/3 KB/DB Turkish Get-Ups (Athlete

Choice)*

25/20 Cals Cardio Choice 2

20 Up-Downs

10/10 Single Arm KB/DB Strict Press (Athlete Choice)*

*Use a Light or Moderate-Light KB/DB for Both Movements.

OPTIONAL COOL DOWN (ALL)

3-4 SETS FOR RECOVERY

:30 Straddle Forward Fold

10/10 Childs Pose Single Arm Lifts*

10 Alt. Bird Dogs

10-12 SLOW Alt. Deadbugs

*Option to place arms on foam roller.

WARM-UP

1 ROUND

6 Alt. 90-90 Hip Rotations

6 Air Squats to Med. Ball

6 Scap Pull-Ups + 6 Kip Swings

12 Alt. Step Overs

Into…

1 ROUND

6 Cat/Cows

6 Med. Ball Thrusters

6 Bigger/Dynamic Kip Swings

12 Low Landing Box Jumps*

Into…

1 ROUND

6/6 Moose Antlers

15 Wall Balls

6 Toes to Bar/Something

12 Box Jump Overs

*Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over.

STRENGTH (ALL)

EMOM × 6 MINUTES

1 Power Clean

+

1 Front Squat

+

1 Hang Clean*

*Option for Power or Squat. Start Light and build slightly past Workout Weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

100 Wall Balls (20/14)

80 Box Jump Overs (24/20)

60 Toes to Bar

40 Power Cleans (135/95)

20 Front Squats

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

100 Wall Balls (14/10)

80 Box Jump Overs (20)

60 Knees to Chest

40 Power Cleans (95/65)

20 Front Squats

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

10 Alt. 90-90 Hip Rotations

:45/:45 Piked Calf Stretch

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

:45 Bike (1st Round – Arms only // 2nd

Round – Legs only)

10 Scap Push-Ups

5/5 Moose Antlers

5 Tall Jumps

5 Tall Drops*

Into…

2 ROUNDS

:45 Bike (Arms + Legs)

5 Push-Up to Pike

5 Hang Power Cleans

10 Barbell Alt. Elbow Punches (Front Rack or Back Rack)

8 Tempo Strict Press (31X1)

*Start on toes and drop into the receiving position for Push Jerk

STRENGTH (ALL) — Build to a Heavy 3- Rep Push Jerk

Push Jerk for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00, including 0:00, complete 5

Shoulder to Overhead (185/135).

(Score is Total Cals)

KG BB: (85/60)

WORKOUT (FITNESS)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00, including 0:00, complete 5

Shoulder to Overhead (135/95).

(Score is Total Cals)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

5 Up Dog to Down Dog :30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/ Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead.

Focus on deep breaths.

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

:30 Single Unders

10 PVC Pass Thrus

10 Snatch Grip PVC RDLs

10 Pike Shoulder Taps

6 Push-Ups to Pike

Into…

2 ROUNDS

:30 Double or Single Under Practice

7 Snatch Grip Deadlifts*

7 Snatch Grip Upright Rows*

7 Behind the Neck Push Press*

7 Hand Release Push-Ups

*Option for BB or PVC.

STRENGTH (ALL)

EMOM × 6 MINUTES

1 Power Snatch*

+

2 Hang Power Snatches

*Start Light and build past Workout

Weight

(Score is Weight)

“MID-YEAR CHALLENGE 24.1

(PERFORMANCE)”

“THE CLIMB”

AMRAP × 16 MINUTES

50 Double Unders

10 Handstand Push-Ups

3 Power Snatches (115/75)*

*Add 2 Reps of Snatches every round 3,5,7 and so on…

(Score is Rounds + Reps)

KG BB: (52.5/35)

“MID-YEAR CHALLENGE 24.1 (FITNESS)”

“THE CLIMB”

AMRAP × 16 MINUTES

100 Single Unders

10 Hand Release Push-Ups

3 Power Snatches (75/55)*

*Add 2 Reps of Snatches every round 3,5,7 and so on…

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

1:00 Cardio Choice 1 (RPE 3-4)

5 Inch Worms

10 Alt. Dead Bugs

5 DBL KB/DB Deadlifts

:30 Farmers Hold

Into…

2 ROUNDS

1:00 Cardio Choice 2 (RPE 4-5)

5 Up-Downs

10 Sit-Ups

5 DBL KB/DB Hang Cleans

:30 Front Rack Hold

WORKOUT (ALL)

EMOM × 25 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Up-Downs

MIN 3 – :45 Sit-Ups

MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)

MIN 5 – Rest

FINISHER (ALL)

2-3 SETS

12-16 KB Horn Curls

8/8 Single Arm KB Arnold Press

-Rest As Needed b/t Sets-