Friday 02/23/2024

WARM-UP

AMRAP X 5 MINUTES

5/4 Cal Bike

10 Ring Rows

5 Scap Pull-Ups

10 Supermans

5 Push-Up to Pikes

Into…

AMRAP X 5 MINUTES

5/4 Cal Bike

5/5 Hand Over Hand Ring Rows

5 Kip Swings

10 Hollow Rocks

5 Up Downs

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Up

WORKOUT

AMRAP X 16 MINUTES

15/12 Cal Bike

1 Rope Climb

15 Toes to Bar

1 Rope Climb

15 Burpees

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

Thursday 02/22/2024

WARM-UP

2 ROUNDS

50′ Side Shuffle (25′ Down/Back)

50′ Bear Crawl (25′ Down/Back)

12 Alt. Lunges

5 KB Jefferson Curls

5 Cat Cows

Into…

2 ROUNDS

25 Forward Jog

25′ Reverse Jog

25′ Karaoke

10 KB Deadlifts

5 Russian KBS

6 KB Alt. Lunges

WORKOUT

EVERY 3:30 X 6 SETS

25 Russian KB Swings (70/53)

20 KB Goblet Alt. Lunges

Max 25′ Shuttle Runs in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Shuttle Runs)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 SLOW Cat/ Cows

10 Alt. Supermans :45/:45 KB Calf Smash 45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

Wednesday 02/21/2024

WARM-UP

AMRAP X 5 MINUTES

20 Single Unders

5 Hang Muscle Clean

5 Push-Ups

5 Ring Rows

Into…

2 ROUNDS

:30 Double Under Practice

5 Strict Press*

5 Scap Pull-Ups**

*1std Round perform Push Press

**2nd Round perform Kip Swings

EXTENDED WARM-UP

EMOM X 9 MINUTES

MIN 1 – :45 Jump Rope Practice

MIN 2 – 5 Shoulder to Overhead*

MIN 3 – :45 Gymnastics Pull Option**

*Start at or about workout weight and build heavier.

**Gymnastics Options…

1-3 Bar Muscle-Ups

3-5 Pull-Ups

3-5 Ring Rows

WORKOUT

3 ROUNDS FOR TIME

100 Double Unders

25 Shoulder to Overhead (115/75)

10 Bar Muscle-Ups

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

1:00 Thoracic Spine Foam Roll

45/:45 Lat Foam Roll

-Rest as Needed b/t Sets-

Tuesday 02/20/2024

WARM-UP

2-3 ROUNDS

7 Barbell RDLs

7 Barbell Deadlifts

7 Barbell High Pulls

7 Hang Muscle Cleans

STRENGTH

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep TNG Power Clean

(Score is Weight)

WORKOUT

“THE CHIEF”

5 SETS

AMRAP X 3 MINUTES

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A+ T+Y

-Rest as Needed b/t Sets-

Friday 02/16/2024

WARM-UP

25′ LINE DRILLS (MIN 0-4)

Toe Walk

Heel Walk

Walking Good Mornings

Bear Crawl

Quad Crawl

Alt. Straight Leg High Kicks

Butt Kickers

Burpee Broad Jumps

Into…

1-2 ROUNDS

200m Run

10 Alt. Step-Ups

5 Vertical Tuck Jumps

5 Box Jumps

Into…

1-2 ROUNDS

100m Run

10 Empty Barbell Deadlifts

5 Empty Barbell Upright Rows

10 Alt. Elbow Punches

STRENGTH

EVERY 2:00 X 5 SETS*

1 Power Clean +

1 Hang Power Clean +

1 Hang Clean**

*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.

**Option for Squat or Power.

(Score is Weight)

WORKOUT

FOR TIME

400m Run

30 Box Jumps (20)

20 Hang Power Cleans (155/105)

300m Run

20 Box Jumps (24/20)

10 Power Cleans (185/135)

200m Run

10 Box Jumps (30/24)

5 Hang Squat Cleans (205/155)

(Score is Time)

OPTIONAL COOL DOWN

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

Thursday 02/15/2024

WARM-UP

AMRAP X 5 MINUTES

10 KB Deadlifts

10 Alt. Lunges

20/:20 SKB Suitcase Hold

10 Alt. Dead Bugs

Into…

AMRAP X 5 MINUTES

10 KB Bent Over Rows

10 Alt. KB Goblet Lunges :20/:20 SKB FR Hold

10 Sit-Ups

WORKOUT

EMOM X 20 MINUTES

MIN 1 – 1/1 KB/DB Turkish Get-Up (Athlete Choice)

MIN 2 – :45 Max KB/DB Gorilla Rows

MIN 3 – :45 Max Sit-Ups

MIN 4 – 1:00 DBL KB/DB Front Rack Hold

MIN 5 – Rest

FINISHER

2 SETS

1:00 KB/DB Slides

-Rest :30-

1:00 Hollow Body Flutter Kicks*

-Rest 1:30 b/t Sets-

*DB/KB Hold Optional.

Wednesday 02/14/2024

WARM-UP

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Alt. Lunges

10 Slam Ball Deadlifts

10 Up-Downs

Into…

AMRAP x 5 MINUTES

8/6 Cal Bike

8 SB Alt. Lunges

10 SB Squats

10 Up-Downs

WORKOUT OF THE WEEK

“CUPID’S CHOKEHOLD”

PARTNER WORKOUT IN TEAMS OF 2…

AMRAP × 30 MINUTES

60/50 Cal Bike

50 Slam Balls (Athlete Choice)

40 Slam Ball Goblet Alt. Lunges (Athlete Choice)

30 Synchro Up-Downs

*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

EMOM × 30 MINUTES

MIN 1&2 – 30/25 Cal Bike

MIN 3 – 25 Slam Balls (Athlete Choice)

MIN 4 – 20 Slam Ball Goblet Alt. Lunges (Athlete Choice)

MIN 5 – 15 Up-Downs

MIN 6 – Rest

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

Tuesday 02/13/2023

WARM-UP

2 ROUNDS

15 Toe Touch Jumping Jacks

5 Scap Push-Ups + 10 Shoulder Taps

10 Glute Bridge-Ups

5 Jefferson Curls

Into…

2 ROUNDS

15 Toe Touch Jumping Jacks

5 Push-Up to Down Dogs

5/5 Single Leg RDLs

6 Cat Cows

Into…

1-2 ROUNDS

(TIME PERMITTING)

15 Toe Touch Jumping Jacks

10 Groiners

5 Inchworm Push-Ups or Pike Push-Ups

10 Empty Barbell Deadlifts

SKILL

EMOM X 5 MINUTES

Choose an Option…

Option 1…

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

Or…

Option 2…

2 Pike Push-Ups

+

3 Hand Release Push-Ups

CLASSIC WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlifts (225/155)

Handstand Push-Ups

(Score is Time)

OPTIONAL FINISHER 

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

Monday 02/12/2024

WARM-UP

2 ROUNDS

8 Alt. Lunge + Twist

8 Tuck-Ups

8 Scap Pull-Ups

8 Kip Swings

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a 4-Rep Moderate Overhead Squat*

*Weight should come from the Hang Position. Build slightly past workout weight.

(Score is Weight)

WORKOUT

AMRAP X 12 MINUTES

2 Hang Power Snatch (115/75)

4 Overhead Squat

8 Toes to Bar

24 Double Unders

(Score is Rounds + Reps)