Tuesday 03/19/2024

WARM-UP

EMOM X 4 MINUTES (:45/:15)

MIN 1 – Up-Dog to Down Dog

MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches

MIN 4 – Scap Pull-Ups

Into…

2 ROUNDS

10 Air Squats

8 Ring Rows

8 Jumping Air Squats

10 Kip Swings

Into…

2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

POST WORKOUT STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster

(Score is Weight)

Monday 03/18/2024

WARM-UP

2 ROUNDS

15 Toe Touch Jumping Jacks

6/6 Single Arm Ring Rows

6/6 Split Squats

12 Bicycle Crunches

6/6 Single Leg RDLs

Into…

1 ROUND

10 Supinated Scap Pull-Ups

10 Lunges

10 Deadbugs

10 KB Deadlifts

Into…

1 ROUND

6 Strict Knees to Chest

5 Hang Muscle Cleans to Up and Over

10 Back Rack Lunges

10 Sit-Ups

10 Russian Kettlebell Swings

EXTENDED WARM-UP

EMOM X 8 MINUTES

MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow

MIN 2 – 10 Alt. Back Rack Lunges*

*Start with an Empty Bar and Build to Workout Weight.

WORKOUT

AMRAP X 16 MINUTES

2 Rope Climbs

12 Back Rack Lunges (115/75)

18 Sit-Ups

24 Russian KB Swings (70/53)

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

Thursday 03/14/2024

WARM-UP

3 ROUNDS

1:00 Cardio

20 Hops

10 Lunge and Twist

30 Mountain Climbers

10 Hollow Rocks

WORKOUT

EMOM X 25 MINUTES*

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Alt. Box Step-Ups (Athlete Choice)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Up-Downs

MIN 5 – :40 Static Hold (Athlete Choice)*

*Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

Wednesday 03/13/2024

WARM-UP

1 ROUND

200m Rub

12 Toy Soldier Line Drill

10 Good Morning

10 PVC Pass Throughs

Into…

1 ROUND

200m Run

5/5 Leg Swings (Front to Back + Side to Side)

6/6 Single Leg RDLS

10 PVC Cuban Press

Into…

1 ROUND

200m Run

10 Standing Figure 4’s

6 Snatch Deadlift

6 Hang Muscle Snatch + 6 Behind the Neck Snatch Grip Strict

WORKOUT

4 ROUNDS FOR TIME

400m Run

15 Power Snatches (95/65)

(Score is Time)

POST WORKOUT SKILL

10 MIN

RPE 5

ON A 10:00 RUNNING CLOCK…

Practice Handstand Skill*

*Handstand Options…

Wall Handstand Hold

Box Around the Worlds Handstand Hold/ Walk

Tuesday 3/12/2024

WARM-UP

OPTIONAL MOBILITY ROUND…

5/5 Moose Antlers

10 Alt. Cossack Squats

10 Up Dog to Down Dog

10 Alt. Deadbugs

into…

2 ROUNDS

10 Alt. Lunges*

8 Ring Rows

6 Scap Push-Ups

*2nd Round: Add KB or DB to Goblet position

Into…

2 ROUNDS

:30 Dead Hang on Pull-Up Bar

5 Scap Pull-Ups

10 Sit-Ups

STRENGTH

EMOM X 6 MINUTES

Choose one Gymnastic Option…

Gymnastic Options…

3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups

3-5 Banded Strict Pull-Ups

5-7 Ring Rows / Vertical Ring Rows

WORKOUT

3 SETS*

AMRAP X 6 MINUTES

4 Pull-Ups

6 Hand Release Push-Ups

8 DB Goblet Alt. Lunges (50/35)

12 Sit-Ups

-Rest 1:30 b/t Sets-

*Restart at the beginning of each AMRAP.

(Score is Lowest Rounds & Reps)

OPTIONAL COOL DOWN

EMOM X 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – 25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

Monday 03/11/2024

WARM-UP

2 SETS

:30s Row – Just Legs 30s Row – Just Arms

10 Calf Raises

10 Tib Raises

10 Bootstrap Squats

2 SETS

1:00 Row

20 Single Unders

5 Tempo Air Squats (32×1)

5 Hang Power Cleans

10 Alt. Elbow Punches

WORKOUT

FOR TIME*

100 Front Squat (115/75)

150/125 Cal Row

300 Double Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

Thursday 03/07/2024

WARM-UP

2:00 CARDIO OF CHOICE

Into…

MOBILITY (3:00 CLOCK)

10 Alt. Samson Lunges

10 Cat Cows

10 Arm Haulers

10 Scap Pull-Ups

Into…

AMRAP X 5 MINUTES

20 Jumping Jacks

8/8 Alt. Split Squats

6/6 Single Arm Ring Row

8 Alt V-Ups

WORKOUT

AMRAP X 22 MINUTES

30/25 Cal Cardio Choice

30 Sit-Ups

30 Alt. Curtsy Lunges

15/12 Cal Cardio Choice

15 Sit-Ups

5-10 Strict Pull-Ups*

*Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR QUALITY

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

Wednesday 03/06/2024

WARM-UP

AMRAP X 5 MIN

20 Single Unders

5/5 Ankle Rotations

5 Jefferson Curls

10 Alt. Elbow Punches

5 Cat Cows

AMRAP X 5 MIN

10/10 Single Leg Single Unders

5/5 Leg Swings

5 Deadlifts

5 High Pulls

4-6 Alt. Groiners

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Clean Deadlift* +

1 Hang Power Clean +

1 Power Clean

*Start Light-Mod and Build Past Workout Weight.

(Score is Weight)

WORKOUT

EVERY 2:00 X 7 SETS

50 Double Unders

Power Cleans*

-Rest w/ Time Remaining-

*Power Clean Options…

5 Reps (155/105)

4 Reps (185/135)

3 Reps (205/145)

(Score is Slowest Set)