
Sabado 01 Abril
WEIGHT & ENDURANCE (9:00AM)
WEIGHT & ENDURANCE (9:00AM)
STRENGTH
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean +
1 Hang Power Clean +
1 Power Clean
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees Over Rower
10 Power Cleans
*P1 works while P2 Rests.
Split work as needed.
WARM UP
– 2 SETS
3-5 Scap Depressions + Retractions
2 SETS
3-5 Beat Kip Swings*
– 2 SETS
3 Pause Pull-Ups*
-2 SETS
3-5 Kipping Pull-Ups
WORKOUT FOR TIME
«FRAN»
21-15-9
Thrusters
Pull-Ups
STRENGTH
5-4-3-2
Deadlift*
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts + 12 Strict Handstand Push-Ups / H.R Push Up
MIN 2 – 2 Deadlifts + Max Box Jumps
MIN 3 – Rest
SKILL
ON A 10:00 RUNNING CLOCK…
Rope Climb Practice*
2 SETS**
WORKOUT
AMRAP x 8 MINUTES
2 Rope Climb
100 Mts Run
:30 DBL KB or DB Front Rack Hold (AHAP)
-Rest 2:00 b/t Sets-
*Increase 50′ Mts. Each Round
**Reset to original numbers at the
beginning of the second AMRAP.
STRENGTH
EMOM x 4 MINUTES*
3 TNG Power Snatches
-Into
EMOM x 3 MINUTES*
2 TNG Power Snatches
-Into
EMOM x 2 MINUTES*
1 Power Snatch
WORKOUT «ANNIE»
FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups
*After each full round complete 6
Power Snatches . The workout
ends with 6 Power Snatches (30 total).
EXTENDED WARM-UP
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or 3- 5 Strict Pull-Ups
WORKOUT
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols / Narrow Stance Squat
15 Bar Muscle-Ups / 15 Strict Pull Up
7 Front Squats (heavy)
PARTNERT WORKOUT AMRAP x 25 MINUTES*
1000m Row
100 Box Jumps (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. Must switch row every 250m. Split all other
work as needed
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep
Hang Squat Clean Thruster
10 SETS FOR TIME
3 Hang Squat Clean Thrusters
5 Chest to Bar Pull-Ups / 5 Jumping Pull Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges
15 DBL DB Hammer Curls
20 Banded Tricep Push-Downs
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes
20 Banded Straight Arm Narrow Push-Downs
PARTNER FINISHER
2 ROUNDS FOR TIME*
80 Plate G20 (Athlete Choice, Moderate)
80 Plate Twists
STRENGHT
3 SETS
1-2 Ring Muscle-Ups / 3-5 Strict Pul Ups
5-7 Deadlifts*
:30 Double or Triple Under Practice
-Rest As Needed b/t Sets-
WORKOUT
ON A 22:00 RUNNING CLOCK…*
40 Strict pull ups / 20 Ring Muscle Up
60 Deadlifts
80/60 Cal Bike
240 Double Unders
*Partition as needed. Can start and mix
movements in any order.
STRENGTH
4 SETS
1 Push Press + 2 Push Jerk
WORKOUT
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead
MIN 2 – :40 Max Up-Downs
STRENGTH
6-4-2-2
Back Squat*
*Start Moderate-Heavy and build to Heavy 2-Rep.
WORKOUT
AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (70/53)
10 Russian KB Swings
EXTENDED WARM-UP
EMOM x 6 MINUTES
3 TNG Power Snatches*
PARTNER Workout
IN TEAMS OF 2…
FOR TIME*
100 Handstand Push-Ups
120 Power Snatches
160/130 Cal Bike
*P1 works while P2 rests.
STRENGTH
6-4-2-2*
Front Squats
*Start Moderate and build to workout weight. Bar must come from floor
W.O.W.
«WAVE RUNNER»
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats
12-8-4-12-8-4-12-8-4
Toes to Bar
COOL DOWN
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
WORKOUT
AMRAP x 17 MINUTES
200m Run
6 Box Jumps
14 Alt. DB Hang Power Clean
*Increase Box Jumps by 4 reps each
round. Mandatory step-down
POST WORKOUT STRENGTH
3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk
-No Extra Rest b/t Sets-
STRENGTH
EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*
*Start Moderate and build to Moderate-Heavy
WORKOUT
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift
9 Strict Ring Dips / Hang Relase Push Up
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of eachAMRAP.
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Chest to BarPull-Ups
MIN 2 – 8/8 Slow SA Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
WORKOUT
(PERFORMANCE)
FOR TIME*
2 ROUNDS
25 Wall Balls
15 Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
WARM-UP
EMOM x 8 MINUTES
MIN 1 – 200/150m Row
MIN 2 – :45 Max Scap Push-Up + Alt. Shoulder Tap
MIN 3 – 50 Single Unders + Ankle Rollouts
MIN 4 – :45 Alt. DB Around the World
STRENGTH
EMOM x 5 MINUTES
4 Strict Press
-Into EMOM x 4 MINUTES
3 Push Press
-Into EMOM x 3 MINUTES
2 Push Jerk
WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK…
50 Double Unders
30/25 Cal Row
7/7 Single Arm DB Shoulder to
WORKOUT
AMRAP x 28 MINUTES BY PAIRS
6 Up-Down Box Overs (Athlete Choice)*
9 Deadlift
Max Plate Sit-Ups**
p1 Complete Max Sit Ups Until Partnert Does 200 mts Run
p2 Does 200 ball Run
POST WORKOUT STRENGTH
4 SETS
15 Barbell Curls*
10 Tuck-Up + V-Up
WARM-UP
AMRAP x 4 MINUTES
:30 Cal Bike (EZ PACE)
6 Alt. Samson Lunges
8 Scap Push-ups
10 Shoulder Taps
Into…
AMRAP x 4 MINUTES
:30 Cal Bike (MOD PACE)
5 Scap Pull-Ups or Kip Swings
8 Ring Rows
10 Air Squats
WORKOUT
EMOM x 24 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
MIN 4 – Rest
COOL DOWN (ALL)
2-3 ROUNDS
10 Alt. 90-90 Hip Rotations
:30/:30 Banded Overhead Distraction
1:00 EZ Bike*
*Nasal Breathing Only
WARM-UP
2:00 Cardio Choice
Into…
2 ROUNDS
5/5 Side Lunge or Cossack Squat
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Alt. Plank Shoulder Taps
Into…
2 ROUNDS
10 Alt. Step-Ups
10 Slam Ball Hang to Overhead
5 Knee Push-Ups + 5 Push-Ups
Into…
1:00 Cardio Choice
WORKOUT
AMRAP x 20 MINUTES
400m Run
20 Ground to Over Head
8/8 Lateral Box Step-Ups
200m Run
10 Hand Release Push-Ups
8 Db Alt. Box Step-Overs*
FINISHER
2 SETS FOR QUALITY
5 Slam Ball Jefferson Curls
20 Slam Ball Deadbugs
1:00 Slam Ball Tall Plank Taps
-Rest As Needed b/t Sets
WARM-UP
1 ROUND
:30 Row – Just Legs + :30 Row – Just Arms
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
10 Tuck-Ups
Into…
1 ROUND
1:00 Row @ 20-25 S/M
5 Hang Power Cleans
10 Strict Press
10 V-Ups
Into…
1 ROUND
1:00 Row @ 25-30 S/M
5 Power Cleans
5 Tempo Strict Press (31×1)
10 Hanging Knee Raises
STRENGTH
(PERFORMANCE)
ON A 12:00 RUNNING CLOCK…
Build to a Mod 5-Rep Push Press
BENCHMARK
W.O.W.
«HURRICANE»
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
WARM-UP
MOBILITY (4:00 CAP)
1-2 Rounds
8 Alt. Groiners
8 Cat Cows
8 Bootstrappers
8 Jefferson Curls
Into…
EMOM x 6 MINUTES (:45 on / :15 off)
MIN 1 – KB Deadlifts
MIN 2 – Squat Jumps
MIN 3 – Mod Pace Bike
MIN 4 – KB Swings
MIN 5 – Up-Downs
MIN 6 – Hard Pace Bike
WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees
WARM-UP
AMRAP x 5 MINUTES
2-4-6-and so on…
Step-Ups (Athlete Choice)
Burpees or Up-Downs
Ring Rows
Into…
1 ROUND
8 Box Jumps w/ Step-Down
8 Scap Pull-Ups
8 Kip Swings
8 Clean Deadlifts
OPTIONAL COOL DOWN (ALL)
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
STRENGTH
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 2-3 Pull-Ups
WORKOUT
15 ROUNDS FOR TIME
3 Bar Muscle-Ups / 6 Pull Ups
2 Box Jumps
1 Power Clean
WARM-UP
2 ROUNDS
100m Run
10 Up-Downs + Scap Push-ups
10 Sumo Stance Good Mornings
Into…
1-2 ROUNDS
100m Run
8 Barbell or KB RDLS
8 Barbell or KB Upright Rows
8 Burpee
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES
400m Run
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls
200m Run
30 Burpees Over Bar
30 Sumo Deadlift High Pulls
WARM-UP
1 ROUND
10 Alt. Step-Ups
8/8 Single Arm DB Sumo Deadlifts
6 Push-Up to Pike
8 Tuck-Ups
Into…
1 ROUND
10 Box Jumps
8/8 Single Arm DB Russian Swings
6 Up Downs
4/4 S.A. Ring Rows
Into…
1 ROUND
10 Box Jump Overs
10 Alt. DB Snatches
10 Alt. DB Burpees
10 Strict Knee Raises
SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs (24/20)
8 Alt. DB Clean (50/35)
10 DB Alt. Box Step-Ups*
OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Sit-Ups
MOVT 2 – Hollow Body Hold
*1 SET = MOVT 1 + MOVT 2.
(Score is Reps
WARMUP
2` CARDIO CHOISE
3 SETS 20″ ON 10″ OFF
JUMPING JACKS
PUSH UPS
LUNGES+LUNGES+SQUAT
CRUNCHES
STRENGHT
5X5 BENCH PRESS
WORKOUT EMOM 15`
MIN 1: MAX DB HANG SNATCH
MIN 2: MAX BURPEES
MIN 3: PLANK POTITIONS*
WARM-UP
TABATA BIKE – 8 ROUNDS (:20 on / :10 off)
Increasing Bike Effort
Into…
AMRAP 4 MINUTES
4 Up-Downs
4 Squat Jumps
4 Barbell Deadlifts
4 Barbell Hang High Pulls
STRENGTH
EVERY 1:30 x 5 SETS*
2 Hang Power Clean +
1 Hang Squat Clean
WORKOUT
4 SETS EACH FOR TIME
15/12 Cal Bike
7 Hang Cleans
15/12 Cal Bike
-Rest 2:00 b/t Sets-