Workout of the Day

AMRAP x 5 MINUTES

4 Good Morning

4 Alt. DB Slides

4/4 Split Squats

4 Scap Pull-Ups

Into…

AMRAP x 5 MINUTES

4/4 Single Arm DB Bent Over Row

4 DB Goblet Alt. Lunges

4 Kip Swings

4 Strict Hanging Knee Raises

8/8 Single Arm DB Bent Over Row

12-15 DB Pull-Overs

-Rest As Needed b/t Sets-

(Score is Weight)

AMRAP x 4 MINUTES*

2-4-6-and so on...

Toes to Bar

DB Goblet Alt. Lunges (22.5/15)

-Rest 1:30 b/t Sets-

*Start from the top of each AMRAP.

(Score is Lowest Rounds + Reps)

AMRAP x 4 MINUTES*

2-4-6-and so on...

Toes to Something

DB Goblet Alt. Lunges (15/10)

-Rest 1:30 b/t Sets-

*Start from the top of each AMRAP.

(Score is Lowest Rounds + Reps)

AMRAP x 4 MINUTES*

2-4-6-and so on...

Toes to Bar

DB Goblet Alt. Lunges (32.5/22.5)

-Rest 1:30 b/t Sets-

*Start from the top of each AMRAP.

15 SLOW Arm Haulers

10 Banded Upright Rows

10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)

GENERAL MOBILITY

10 Groiners

6 Bootstrappers

5 Up/Down Dog

10 Cat/Cow

Into…

SPECIFIC WARM-UP

3 ROUNDS

15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots

10 KB Deadlifts → 10 Russian KB Swing → 10 KB Swings

8 Standing Vertical Jumps → 10 20” Box Jumps → 10 24” Box Jumps

FOR TIME

50-40-30-20-10

Wall Balls (14/10)

Box Jumps (20)

KB Swings (35/26)

(Score is Time)

KG WB: (6/4)

KG KB: (16/12)

:30/:30 Half Pigeon on Box

:30 Box Prayer Stretch

:30 SLOW Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

2 ROUNDS

1:00 Row

10 Banded Pull Aparts

10 Banded OH Pull Aparts

10 Banded Bent Over Rows

10 Banded Face Pulls

10 Dead Bugs

Into…

2-3 ROUNDS

1:00 Row

10 Ring Rows

:10 Top of Rings Hold

:10 Bottom of Rings Hold (feet assist if needed)

10 Sit Ups

Practice Strict Gymnastics...

Strict Options...

BEG - (negativ/feet assisted) Pull-Ups

INT - Weighted Pull-Ups

ADV - Muscle-Ups (Ring)

(No Measure)

2 Strict Muscle-Ups

20 Sit-Ups

250/200m Row

(Score is Rounds + Reps)

(no change for Compete)

5 Strict Pull-Ups

20 Sit-Ups

200/150m Row

(Score is Rounds + Reps)

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)

1 ROUND

10 Banded Pass Throughs

10 Banded Pull Aparts

10 Boot Strappers

10 Groiners

Into…

1 ROUND

5 Push Up to Pike

10 Armhaulers

10 Air Squats

10 90-90 Hip Rotations

Into…

1 ROUND

5 Tempo Strict Press (31X1)

20 Pike Shoulder Taps

10 Narrow Squats

10 Cossack Squats

10 Alt. Pistols

10 Push Press (43/30)

(Score is Time)

10 Heel Elevated Narrow Stance Air Squats

10 Push Press (30/20)

(Score is Time)

12 Alt. Pistols

12 Push Press (50/35)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)

1 ROUND

200m Run

Into…

Line Drills (25ft Lengths)

High Knees

Butt Kickers

Toy Soldiers

Hip Openers

Hip Closers

Skip

Into…

2 ROUNDS

200m Run

10 BB RDL→ BB DL

10 Hang Muscle Cleans→ Hang Power Cleans

10 Front Squats

FOR TIME*

400m Run

18 Deadlifts*

24 Front Squats

30 Power Cleans

1 Mile Run

30 Power Cleans

24 Front Squats

18 Deadlifts

400m.

*Complete all work in order. P1 works while P2 rests. Split reps evenly. Partners run the 400s and the 1 Mile together as a team.

(Score is Time)

Weight Options:

Fitness (60/43)

Performance: (85/60)

Compete (103/70)

MOBILITY ROUND

10 Calf + Tib Raises

10 Alt. Plank Calf Stretches*

10 Up-Dog to Down Dog

10 SLOW Scap Push-Ups

6-8 Child’s Pose Walk-Outs**

*From a plank position, fold one foot over the over and gently rock back until a stretch is felt in the calf.

**From the Child’s Pose, walk arms away and to the side until a stretch is felt in the lats. Hold that for a few seconds and then walk hands over to the other side.

Into…

2-3 ROUNDS (Time Permitting)

50 Single Unders*

10 Push-Up to Pike

10 Ring Rows

5 Up-Downs*

*RND 2-3 option to complete 25 Double Unders & 5 Burpees.

AMRAP x 20 MINUTES

30 Double Unders

12 Hand Release Push-Ups

9 Pull-Ups

6 Burpees

(Score is Rounds + Reps)

AMRAP x 20 MINUTES

60 Single Unders

12 Push-Ups

9 Ring Rows or Banded Pull-Ups

6 Burpees

(Score is Rounds + Reps)

MIN 1 - :45 Max Supinated DB Curls

MIN 2 - :45 Max Single DB Overhead Tricep Extension

(No Measure)