WARM-UP

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 Glute Bridge

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees + Push Up

10 Kettlebell Swings

:45 Plank

STRENGTH (ALL) — Build to a Moderate Heavy 3-Rep Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

20-15-10-5-10-15-20

Russian KB Swings (70/53)

Burpees to Target*

*Target Ideally 6″ above standing reach.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

20-15-10-5-10-15-20

Russian KB Swings (53/35)

Burpees

(Score is Time)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

WARM-UP

200m Run

Into..

:30/:30 Banded Ankle Distractions

:30/:30 Banded Lateral Hip Distraction

:30/:30 Banded Anterior Hip Distractions

Into…

2 ROUNDS

30 Single Unders

5/5 Hip Airplanes

10/10 Adductor Rocks

5/5 Staggered Stance Good Mornings

5/5 Reverse Lunge to High Knee Jump

Into…

200m Time Trial

WORKOUT (PERFORMANCE)

EMOM × 25 MINUTES

MIN 1 – 200m Run

MIN 2 – 50 Double Unders

MIN 3 – 200m Run

MIN 4 – Max Alt. Lunges

MIN 5 – Rest

(Score is Total Lunges)

WORKOUT (FITNESS)

EMOM × 25 MINUTES

MIN 1 – 150m Run

MIN 2 – 100 Single Unders

MIN 3 – 150m Run

MIN 4 – Max Alt. Lunges

MIN 5 – Rest

(Score is Total Lunges)

FINISHER (ALL)

EMOM × 6 MINUTES

MIN 1- :40 Single DB Curls

MIN 2 – :40 Single DB Overhead Tricep

Extensions

WARM-UP

1 ROUND

200m Run

10 PVC Pass Through

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

200m Run

10 PVC Around the Worlds

10 Kip Swings

10 Ring Rows OR 3 Slow Low Ring

Turnovers

Into…

1 ROUND

200m Run

6 Hang Muscle Snatch

6 Overhead Squats

6 Big Kip Swings

EXTENDED WARM-UP (ALL)

4 SETS

1-2 Pulling Options*

2-3 Snatches**

*Options…

Ring Rows

Burpee Pull-Ups

Ring Muscle-Ups

**Option for Squat or Power. Build up to or past Workout Weight.

-Rest As Needed b/t Sets-

“AMANDA (PERFORMANCE)”

FOR TIME

9-7-5

Ring Muscle-Ups

Squat Snatches (135/95)

(Score is Time)

KG BB: (60/42.5)

“AMANDA (FITNESS)”

FOR TIME

12-9-7

Pull-Ups*

Power Snatch (95/65)

*Chest to Bar Optional.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Alt. Step-Ups

10 Alt. DB Goblet Lunges

10 Alt. Dead Bugs

5/5 Hand Over Hand Ring Rows (switch top hand at 5)

into…

2 ROUNDS

8 Box Jumps

8 Alt. DB Suitcase Step-Ups (switch hands at 4)

8 Sit-Ups

4 Strict Knee Raises

WORKOUT (PERFORMANCE)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 Sit-Ups

6 DB Farmers Alt. Box Step-Up (50/35)*

2 Rope Climbs

*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 18 MINUTES

20 Box Jumps (20)

20 Sit-Ups

6 DB Farmers Alt. Box Step-Up (35/20)*

6 Strict Knees to Chest

*Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on.

(Score is Rounds + Reps)

KG DB: (15/10)

FINISHER (ALL)

2-3 SETS

12-15 DB Pullovers

12-15 DB Upright Rows

1:00 Alt. DB Slides

-Rest As Needed b/t Sets-

WARM-UP

1-2 ROUNDS

10 Alt. 90-90 Hip Rotations

5 Empty Barbell GoodMornings

10 Alt. Bird Dogs

5 Cat/Cows

into…

AMRAP × 5 MINUTES

5 PVC 3-Point Contact Drill

10 Air Squats to Med. Ball

5/5 Med. Ball Around the Worlds

10 Med. Ball Deadlifts

*Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips!

STRENGTH (ALL) — 3-3-3-3-3 Deadlift

Deadlift for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

50 Wall Balls (20/14)

25 Deadlifts (155/105)

40 Wall Balls

20 Deadlifts

30 Wall Balls

15 Deadlifts

(Score is Time)

KG WB: (9/6)

KB BB: (70/47.5)

WORKOUT (FITNESS)

FOR TIME

40 Wall Balls (14/10)

20 Deadlifts (115/75)

30 Wall Balls

15 Deadlifts

20 Wall Balls

10 Deadlifts

(Score is Time)

KG WB: (6/5)

KB BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

8 Air Squat

6 Up/Down

4 Push-Up

2/2 Groiner

Into…

2 ROUNDS

5 Power Clean

10 Elbow Punches

5 Front Squats

5 Burpees

STRENGTH (ALL)

3-3-3-2-2-1

Front Squat

Front Squat for load:

#1:1 rep

WORKOUT (PERFORMANCE)

5 SETS

AMRAP × 2 MINUTES*

3 Front Squats (155/105)

5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

5 SETS

AMRAP × 2 MINUTES*

3 Front Squats (115/75)

5 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01

Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs** MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

WARM-UP

AMRAP x 10 MINUTES

8/6 Cal Bike (RPE 5)

8 Band Pull Aparts

8 Banded Upright Rows

8 Alt. Child’s Pose Thread the Needles

16 SLOW Alt. Dead Bugs

EXTENDED WARM-UP (ALL)

EMOM × 9 MINUTES

MIN 1 – Foam Roll Upper or Lower Body

MIN 2 – 5 Reps of l’s, Y’s, T’s*

MIN 3 – Building Pace Bike**

*Use light plates or bodyweight

**Start easy and progress slightly each round

WORKOUT (PERFORMANCE)

EVERY 5:00 × 4 SETS

50 Sit-Ups

10 DB Strict Press (35/20)

10 DB Push Press

Max Cal Bike w/ Time Remaining…

-No Additional rest b/t Sets-

(Score is Lowest Bike Cals)

KG DB: (15/10)

WORKOUT (FITNESS)

EVERY 5:00 × 4 SETS

40 Sit-Ups

10 DB Strict Press (20/15)

10 DB Push Press

Max Cal Bike w/ Time Remaining…

-No Additional rest b/t Sets-

(Score is Lowest Bike Cals)

KG DB: (10/7.5)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

WARM-UP

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)

4 Empty Barbell RDLs

4 Alt. Step-Ups*

4 Kip Swings

4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

🇺🇸”STAND TALL”🇺🇸

FOR TIME

2001m Row

-Into-

9 ROUNDS

11 Deadlifts (155/105)

11 Box Jumps (24/20)

11 Pull-Ups

-Into-

2001m Run

(Score is Time)

KB BB: (70/47.5)

🇺🇸”STAND TALL (FITNESS)”🇺🇸

FOR TIME

2001m Row

-Into-

9 ROUNDS

11 Deadlifts (115/75)

11 Box Jumps (20)

11 Ring Rows

-Into-

2001m Run

(Score is Time)

KB BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

4/4 Thread the Needle

8 Samson Lunges

10 Scap Push Ups

20 Shoulder Taps

Into…

1 ROUND

6 Push-Up to Pike

8 Alt. Side Lunges

10 DB Floor Press

20 Alt. DB Slides

Into…

1 ROUND

6 Push-Ups

8 Alt. Goblet Lunges

10 Up-Downs

10/10 DB Side Bends

WORKOUT (ALL)

EMOM × 20 MINUTES

MIN 1 – :50 Up-Downs

MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)

MIN 3 – :50 Push-Ups*

MIN 4 – Rest

*Option for Hand Release Push-Ups

(Score is Total Reps)

FINISHER (ALL)

3 SETS

10/10 DB Side Bends

15 Close Grip DB Floor Press

20 Alt. DB Slides

-Rest As Needed b/t Sets-

WARM-UP

MOBILITY ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner w/twist

5 Bootstrappers

10 Slow Air Squats

5 Push Up to Down Dog

10 Alt Piked Toe Taps

10 Walk the Dog

Into…

2 ROUNDS

50 Single Unders*

7 Clean Grip Deadlift

7 Muscle Cleans**

7 Front Squats

7 Strict Press***

*Round 2: 30 Double Unders

**Round 2: Hang Power Cleans

***Round 2: Push Press

STRENGTH (ALL)

EMOM × 10

MINUTES 1 Clean & Jerk

Clean & Jerk for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

2 Clean & Jerks (225/155)

30 Double Unders

(Score is Time)

KG BB: (100/70)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

2 Clean & Jerks (155/105)

60 Single Unders

(Score is Time)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)