SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing +
1 Pull-Up or Half Pull-Up +
1 Chest to Bar or Pull-Ups
WORKOUT
3 ROUNDS FOR TIME
20 DB Floor Press (50/35)
25 Sit-Ups*
20 Pull-Ups
-Into
2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups*
15 Chest to Bar Pull-Ups
-Into
1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups*
10 Bar Muscle-Ups
*Option for 20 GHDs.
STRENGHT
5 SETS
30″ ON 30″ OFF
MAX STRICT PULL UPS
WORKOUT
6 SETS*
AMRAP x 3 MINUTES
100m Run
8 Box Jump Overs
6 Burpees
Rest 1:30 b/t Sets-
WORKOUT
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
WORKOUT
AMRAP x 20 MINUTES
20 Wall Ball (20/14)
15 Up-Downs
Front Squats
*BB Weigth + Reps Change Each
Round…
RND 1= 20 Reps
RND 2= 15 Reps
RND 3= 10 Reps
STRENGTH
12-10-8-6-4*
Deadlifts
WORKOUT
5 SETS
Cardio Choice*
6 Deadlifts
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski
WORKOUT
FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges
15 Strict pull ups
50/40 Cal Bike
40 Back Rack Alt. Lunges
12 Strict Pull ups
40/30 Cal Bike
30 Back Rack Alt. Lunges
9 Strict Pull Ups
STRENGTH
3×8*
Overhead Squats
WORKOUT
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats
STRENGTH
EMOM x 8 MINUTES
1 Power Clean +
2 Hang Power Clean
WORKOUT
4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
WORKOUT
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 G2OH
20 Up-Downs
WORKOUT
«STAND TALL»
FOR TIME
2001m Row
-Into9 ROUNDS
11 Deadlifts
11 Box Jumps
11 Pull-Ups
-Into2001m Run
STRENGTH
3×8*
Bench Press
*Build to a Mod
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 15 Slam Balls
MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang
WORKOUT
AMRAP x 25 MINUTES
100m DB Suitcase Carry
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 – 5 ‘Library’ Deadlifts*
MIN 2 – 3-5 Pressing Reps**
MIN 3 – :45 EZ Bike
*Build to workout weight.
**Pressing Options…
(Hand Release) Push-Ups
DB Push Press
(Strict) Handstand Push-Ups
WORKOUT FOR TIME
50/40 Cal Bike
-Immediately Into10 ROUNDS
5 Handstand Push-Up
5 Deadlifts (225/155)*
-Immediately Into50/40 Cal Bike
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thrusters
WORKOUT
«KALSU»
100 Thrusters
*At the top of each minute, including
0:00, complete 5 Burpees. Reduce
reps/load as needed to finish in 20:00 or less.
SKILL
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing +
1 Pull-Up or 1/2 Pull-Up +
2 Chest to Bar Pull-Ups or Pull-Up
WORKOUT
EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (24/20)
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-
-Rest 2:00 b/t Sets
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean
WORKOUT
FOR TIME
21-15-9
Power Cleans
Ring Dips
STRENGTH
3×10*
Overhead Squats
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 – 20 Wall Balls
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest
SKILL
1.) EMOM x 6 MINUTES
MIN 1 – :15/:15 Single Leg Single Unders
MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders
MIN 3 – Rest
-Short Rest b/t P1 & P2-
2.) EMOM x 6 MINUTES
MIN 1 – :30 Jump Rope Practice*
WORKOUT
1.) ON AN 10:00 RUNNING CLOCK…*
120 Double Unders
60/50 Cal Row
30 Burpees Over Rower
-Rest w/ Time Remaining
Into…
2.) 4 ROUNDS FOR TIME*
30 Double Unders
15/12 Cal Row
8 Burpees Over Rower
STRENGTH
EMOM x 8 MINUTES*
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
WORKOUT
«AMANDA»
FOR TIME
9-7-5
Ring Muscle-Ups / Pull Ups
Squat Snatch
SKILL
EMOM x 6 MINUTES*
1 Hang Power Snatch
+
1 Squat Snatch**
WORKOUT
AMRAP x 15 MINUTES*
10/8 Cal Bike
2 Hang Squat Snatch
*Add 1 Hang Squat Snatches after each fullround
SKILL
EMOM x 6 MINUTES*
1 Push Jerk
+
1 Split Jerk
WORKOUT
EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed…
MIN 1 – 2 Wall Walks + 8 Push Press
MIN 2 – Max Wall Balls
MIN 3 – Rest
STRENGHT
EMOM x 6 MINUTES*
1 Hang Power Clean
+
1 Squat Clean**
WORKOUT
«SUPERSONIC»
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
SKILL
EMOM x 5 MINUTES
5-7 Strict Ring Dips
or…
5-7 Box Dips
WORKOUT
3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges
9 Ring Dips
1.) Squat Snatch*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Snatch Pulls**
3×2 (110%)
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT
FOR TIME
60 Wall Ball
40 Box Jumps
20 Power Snatches
(Score is Time)
PARTNER WORKOUT
IN TEAMS OF 2…
4 SETS*
400m Run
While P1 is Running…P2 Completes: 1:00 KB Front Rack Hold Immediately into…
Max SIt-Ups Until P1 Finishes Run
-Rest 1:00 b/t Sets-
SOLO WORKOUT
4 SETS
400m Run
1:00 DBL KB Front Rack Hold
30 Sit-Ups
-Rest 1:00 b/t Sets-
SKILL
EMOM x 6 MINUTES
MIN 1 – 1-2 Rope Climb
MIN2-: 45 EZ Bike
Week 6 of 8 Gymnastics Cycle
WORKOUT
«KILIMANJARO»
FOR TIME*
150 DB Goblet Alt. Lunges
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs
25 Rope Climbs
(Score is Time)
STRENGHT
1. Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Clean Pulls**
3×2 (110%)
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT
2 SETS
AMRAP x 5 MINUTES*
1 Squat Clean
35 Double Unders
-Rest 1:30 b/t Sets-
STRENGHT
3×1 (85-95%)
Split Jerk
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT
7 ROUNDS FOR TIME
7 Shoulder to Overhead
7 Up-Downs To Target*
7 Chest to Bar Pull-Ups
(Score is Time)
SKILL
1.) Squat Clean*
1×2 (80%)
1×2 (85%)
3×1 (90%)
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Clean Pulls**
3×2 (100%)
(Score is Weight)
Week 5 of 8 Oly Cycle
WORKOUT
W.O.W.
«SUDDEN IMPACT»
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans
30 Toes to Bar
(Score is Time)
STRENGHT
3×2 (80-90%)*
Split Jerk
WORKOUT
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead
200m Run
10 Shoulder To Overhead
400m Run
15 Shoulder To Overhead
600m Run
20 Shoulder To Overhead
800m Run
25 Shoulder to Overhead