WARM-UP

1 MOBILITY ROUND

10 Cat Cows

20 Alt. Shoulder Taps

10/10 Lateral Monster Walks

10 Alt. Cossack Squats

5 Push-Up to Pike w/ Pause in Pike

Into…

2 ROUNDS

10 Alt. SL Med Ball RDL

10 Med Ball Front Squats

10 Med Ball Push Press

10 Sumo Good Morning

STRENGTH (ALL) — Build to a Moderate

Heavy 5-Rep Sumo Deadlift

Sumo Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

8 Sumo Deadlifts (185/135)

16 Wall Balls (20/14)

(Score is Rounds + Reps)

KG BB: (85/60)

KG WB: (9/6)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

8 Sumo Deadlifts (135/95)

16 Wall Balls (14/10)

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

8/6 Cal Bike

6/6 Split Squats

6 Push Up to Pike

6/6 SA Ring Rows

8 Ring Scap Pull Ups

Into…

1 ROUND

8/6 Cal Bike

8 Alt Step Ups

8 Alt Pike Toe Taps

8 Scap Pull Ups

Into…

1-2 ROUNDS (Time Permitting)

8/6 Cal Bike

8 Box Jumps (2nd Round = Optional

Height Increase)

8 Kip Swings

WORKOUT (PERFORMANCE)

FOR TIME

80/60 Cal Bike

70 Box Jumps (24/20)

60 Pull-Ups

40/30 Cal Bike

30 Box Jumps (30/24)

20 Chest to Bars

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

70/60 Cal Bike

60 Box Jumps (20)

50 Ring Rows

30/25 Cal Bike

20 Box Jumps (24/20)

10 Jumping Pull-Ups

(Score is Time)

FINISHER (ALL)

2-3 SETS

6/6 DB Goblet Split Squats

12 Feet Elevated Glute Bridge-Ups

24 Russian Twists*

*1 Rep= R + L.

-Rest As Needed b/t Sets-

WARM-UP

400m Run/2:00 of Cardio Choice

Into…

1 ROUND

8 Cat-Cow

10 Alt. Groiners

12 Deadbugs

Into..

1 ROUND

8 Moose Antlers

10 Barbell Good Mornings

12 Alt. Bird Dogs

Into…

1 ROUND

8 Barbell Strict Press

10 Barbell Clean Deadlifts

:30 Hollow Hold

STRENGTH (ALL) – EMOM × 10 MINUTES

1 Power Clean & Jerk

Power Clean & Jerk for load:

#1:1 rep

“THE CALI BEAR (PERFORMANCE)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

“THE CALI BEAR (FITNESS)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

20 Toe Tap Jumping Jacks

30 Mountain Climbers

20 Shoulder Taps + 10 Scap Push-Ups

10 Scap Pull Ups

:30 Single DB Gun Hold

Into…

1 ROUND

20 Arm Crossing Jumping Jacks

10 Up-Downs

20 Shoulder Taps + 10 Scap Push-Ups

10 Kip Swings

:30 Single DB Gun Hold

Into…

1 ROUND (Time Permitting)

10 Slow Single DB Bicep Curls

10 Strict Sit-Ups

10 Up-Down to Target

WORKOUT (PERFORMANCE)

AMRAP × 18 MINUTES*

5-10-15-and so on…

Up-Down Pull-Ups

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

WORKOUT (FITNESS)

AMRAP × 18 MINUTES

5-10-15-and so on…

Up-Down Jumping Pull-Up

10-15-20-and so on…

Sit-Ups

(Score is Total Reps)

FINISHER (ALL)

3 SETS

7 Bottom to Half Empty BB Curls

7 Top to Half Empty BB Curls

7 Full Empty BB Curls

-Rest As Needed b/t Sets-

EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – 3 Thrusters (Build to Workout Weight)

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

“MYMC 22.3 (PERFORMANCE)”

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (135/95)

6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)

“MYMC 22.3 (FITNESS)”

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (95/65)

6 Burpees

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/ straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees.  Perform alternating wrist circles, clockwise and counterclockwise.

WARM-UP

2 ROUNDS

10 Good Mornings

10 Bird Dogs

10 Glute Bridge-Ups

10 Alt Step Ups

Into…

2 ROUNDS

8 Barbell RDL

10 Tuck Ups/ V Ups

10 Box Jumps

8 Kip Swings

WORKOUT (PERFORMANCE)

EVERY 3:00 × 6 SETS

10 Deadlifts (225/155)

15 Box Jumps (30/24)

Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

KG BB: (100/70)

WORKOUT (FITNESS)

EVERY 3:00 × 6 SETS

10 Deadlifts (155/105)

15 Box Jumps (24/20)

Max Toes to Something in Time

Remaining..

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Something)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

WARM-UP

3 SETS

8 Alt. Lunges

8 Scap Pull-Ups

4/4 Single Arm Ring Row

8 Barbell Strict Press

Into…

1-2 SETS

8 DB Goblet Alt. Lunges

8 Scap Push-Ups

4-6 Strict Pull-Ups or 8 Ring Rows

8 Barbell Push Press

STRENGTH (ALL) — Build to a 5-Rep V

Moderate Push Jerk

Push Jerk for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP x 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (115/75)

DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (52.5/35)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (75/55)

DB Goblet Alt. Lunges (35/20)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (35/25)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

3 SETS FOR QUALITY

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

20 Single Unders

10 Good Mornings (BB opt.)

5 High Hang High Pulls

10 Alt. Elbow Punches

5 Cat Cows

-Quick Rest-

2 ROUNDS

10 Single-Single-Doubles

10 Clean Deadlifts

5 High Hang Muscle Cleans

10 Alt. Groiners

STRENGTH (ALL)

EMOM x 12 MINUTES*

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME

50 Double Unders

5 Hang Power Cleans (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME

75 Single Unders

5 Hang Power Cleans (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

1:00 Bike

10 Up-Downs

8/8 Suitcase Deadlifts

Into…

1 ROUND

1:00 Bike

10 Deadbugs (Banded Optional)

:20/:20 Suitcase Hold

Into…

1 ROUND

1:00 Bike

10 Strict Sit-Ups*

100m Suitcase Carry (50m/50m)

*Hold arms across chest.

WORKOUT (ALL)

AMRAP × 25 MINUTES

30/25 Cal Bike

20 Sit-Ups

10 Up-Downs

20/15 Cal Bike

20 Alt. Deadbugs*

100m DB/ KB Suitcase Carry (Athlete Choice)**

*Option for Banded or DB Deadbugs.

**Switch hands at 50m mark

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

2:00 Foam Rolling

1:00/1:00 Wall Stretch

1:00 Olympic Wall Stretch

1:00/1:00 Calf Smash

1:00 Corpse Pose