WARM-UP

2 SETS

250m/200m Row

10 Good Mornings

7/7 Single Leg Glute Bridge

10 Scap Pull-Ups

Into..

2 SETS

250m/200m Row (faster pace)

8 Empty Barbell Deadlifts

8 Ring Rows

8 Kip Swings

STRENGTH (ALL) — 3×5 Tempo Deadlifts

(31X1)

Deadlift for load:

#1 5 reps

#2 5 reps

#3 5 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

500/400m Row

25 Deadlifts (155/105)

12 Bar Muscle-Ups

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

400/350m Row

25 Deadlifts (115/75)

12 Pull-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)

Closed in observance of the holiday.

Closed for the holiday 

WARM-UP

2 ROUNDS

4 Jefferson Curls

6 Down Dog – Up Dog

8/8 Single Leg RDLS

Into…

AMRAP x 6 Mins

200/150m Row

10 Deadbug

10 Glute Bridge Ups

200/150m Row

10 Bird Dogs

5/5 Single Leg Glute Bridge Ups

WORKOUT (PERFORMANCE)

FOR TIME

1500/1250m Row

50 Sit-Ups*

1000/800m Row

40 Sit-Ups

500/400m Row

30 Sit-Ups

*Option for GHDs.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

1250/1000m Row

50 Sit-Ups

800/600m Row

40 Sit-Ups

400/350m Row

30 Sit-Ups

(Score is Time)

POST WORKOUT STRENGTH (ALL)

3 SETS

12-15 Incline Wide Grip Curls

12-15 Single DB Skull Crusher

15-20 DB Weighted Glute Bridge-Ups

-Rest As Needed b/t Sets-

WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Piked Toe Taps

10 PVC Pass Throughs

10 Air Squats

Into…

2 ROUNDS

8 UpDowns

10 PVC Scarecrow Snatches*

10 PVC BTN Push Press

8 WB Squats**

*RND 2: Complete 10 PVC Muscle Snatch

**RND 2: Complete 8 WB Thrusters

STRENGTH (PERFORMANCE)

ON A 20:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Hang Power Snatch

+

2 Squat Snatch

(Score is Weight)

STRENGTH (FITNESS)

ON A 20:00 RUNNING CLOCK…

Build to a Moderate Complex…

1 Hang Power Snatch

+

2 Power Snatch

(Score is Weight)

WORKOUT (PERFORMANCE)

EVERY 2:00 × 4 SETS

15 Hang Power Snatches (115/75)

Max Wall Balls (20/14) in Time

Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (52.5/35)

KG WB: (9/6)

WORKOUT (FITNESS)

EVERY 2:00 × 4 SETS

15 Hang Power Snatches (75/55)

Max Wall Balls (14/10) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Wall Balls)

KG BB: (35/25)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

100 M Jog

10 Step-Up

10 Up/Down

10 Ring Rows

Into…

2 ROUNDS

100 M Run

8 Box Jumps

6 Burpee

8/8 Hand over Hand Ring Row

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on fully opening the hips before repositioning the hands.

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1 – 12 Box Jumps (30/24)

MIN 2 – 15 Burpees

MIN 3 – Max Rope Climbs

MIN 4 – 100m Run

(Score is Total Rope Climbs)

WORKOUT (FITNESS)

EMOM × 16 MINUTES

MIN 1 – 10 Box Jumps (24/20)

MIN 2 – 12 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Strict Pull-Ups)

WARM-UP

1 ROUND

1:00 Row (EZ)

10 Alt. Groiners

8 Push-Up to Pike

6 Box Step-Overs

Into…

1 ROUND

1:00 Row (Moderate)

10 Med Ball Front Squats

8 Up-Downs

6 Box Jump-Overs

Into..

1 ROUND

1:00 Row (Workout Pace)

10 Med Ball Thrusters

8 Burpee

6 Box Jump-Overs

“MID-YEAR CHALLENGE (PERFORMANCE)”

“THE DESCENT”

5 ROUNDS FOR TIME

20/15 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every

Round (50-40-30-20-10)

(Score is Time)

KG WB: (9/6)

“MID-YEAR CHALLENGE 24.3 (FITNESS)’

“THE DESCENT”

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (14/10)*

10 Burpee Box Jump Overs (20)

*Wall Balls come down by 10-Reps Every

Round (50-40-30-20-10)

(Score is Time)

KG WB: (6/5)

FINISHER (ALL)

2-3 SETS

15-20 Straight Arm Banded Lat Push Downs

15-20 Banded Dante Rows

20-25 Banded Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

3 ROUNDS

:45 Row*

12 Alt. KB Deadlifts

10 Scap Push-Ups

10 Arm Haulers

:20/:20 KB Suitcase Hold

*RND 1= Arms + Body Rowing / RND 2=

Half Slide Rowing / RND 3=Full Slide

Rowing.

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 23 MINUTES*

80/65 Cal Bike**

60 Russian KB Swings (Athlete Choice)

40 Hand Release Push-Ups

200m KB Suitcase Carry***

*P1 works while P2 rests, split work as needed.

**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.

***Switch KB b/t partners as needed.

(Score is Rounds + Reps)

SOLO OPTION

EVERY 5:00 × 4 SETS

25/20 Cal Bike

20 Russian KB Swings (Athlete Choice)

100m Suitcase Carry

Max Hand Release Push-Ups in Time

Remaining…

– Rest 1:00 b/t Sets-

(Score is Lowest Reps of Push-Ups)

COOL DOWN (ALL)

ON A 7:00 RUNNING CLOCK…

Foam Roll Quads, Lats, Calves

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.