Workout of the Day

EMOM x 4 MINUTES (:45 ON/:15 OFF)

MIN 1 - Up-Dog to Down Dog

MIN 2 - Alt. Samson Lunges

MIN 3 - Alt. Elbow Punches

MIN 4 - Scap Pull-Ups

Into…

2 ROUNDS

8 Air Squats

8 Ring Rows or 6-8 Strict Pull-Ups

8 Jumping Air Squats

8 Kip Swings

Into…

1-2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

Build to a Moderate-Heavy Complex...

1 Power Clean

+

1 Squat Clean Thruster

(Score is Weight)

FOR TIME*

12-9-6

Thrusters (60/43)

Bar Muscle-Ups

(Score is Time)

1 ROUND

10 Air Squats

10 Samson Lunges

5 Inch Worm + Push-up

10 Shoulder Taps

10 Alt Piked Toe Taps

Into…

3 ROUNDS

10 Goblet Lunge→ OH Lunge → FR Lunge

5 Burpees →Burpee to Target → Burpee over DB

:20 Floor Planche

:20 Wall Assisted Handstand Hold

1:00 Wall Sit

:30 Handstand Hold*

1:00 Ring Planche Hold

*Option for Wall or Free Standing.

-Rest As Needed b/t Sets-

(No Measure)

40 Alt. DB Goblet Lunges (22.5/15)

30 Burpees

30 Alt. DB Overhead Lunges*

20 Burpees to Target

20 Alt. DBL DB Front Rack Lunges

10 Burpees Over DB

*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.

(Score is Time)

40 Alt. DB Goblet Lunges (32.5/22.5)

30 Burpees

30 Alt. DB Overhead Lunges*

20 Burpees to Target

20 Alt. DBL DB Front Rack Lunges

10 Burpees Over DB

*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.

40 Alt. DB Goblet Lunges (15/10)

30 Burpees

30 Alt. DB Overhead Lunges*

20 Burpees to Target

20 Alt. DBL DB Front Rack Lunges

10 Burpees Over DB

*Complete 15 Alt. Reps w/ DB in Right Hand and then 15 Alt. Reps w/ DB in Left Hand.

(Score is Time)

1 ROUND

100m Run

5/5 Ankle Rotations

10/10 Leg Swings

5/5 Fire Hydrants

10 Calf + Tib Raises

Into…

1 ROUND

200m Run

20 Alt. High Knees

20 Alt. Butt Kickers

10 Alt. Box Step-Ups

5-7 Tall Jumps

Into…

1 ROUND

400m Run

10 Box Jumps

Distance Run*

30 Box Jumps (24/20)

-Rest the the Remainder of the Time-

*Run Options...

BEG - 800m

INT - 1200m

ADV - 1 Mile

(Score is Slowest Set)

1:00 Lat Foam Roll

1:00 Quad/Glute/Hamstring Foam Roll

1:00 Back Foam Roll

(No Measure)

AMRAP x 4 MINUTES

4 Cat/Cows

8 Alt. Bird Dogs

4/4 Single Leg RDLs

Into…

AMRAP x 4 MINUTES

4 Scap Pull-Ups + 4 Kip Swings

8 Tuck-Ups or V-Ups

12 Glute Bridge-Ups

2 Deadlift (143/93)

4 Toes to Bar*

*Toes to Bar increase by 4 each round.

(Score is Reps)

2 Deadlift (143/93)

2 Pullovers*

*Pullovers increase by 2 each round.

2 Deadlift (93/65)

4 Lying Legs to Pole*

*Lying Legs to Pole increase by 4 reps each round.

(Score is Reps)

AMRAP x 4 MINUTES

8/6 Cal Bike

8 Scap Pull-Ups

8 Ring Rows

8 BB Strict Press

Into…

1 ROUND

4 Strict Pull Ups / 8 Ring Rows

8 Kip Swing

8 BB Push Press

:30 Hard Bike

Into…

1 ROUND

8 Big Kip Swings

8 BB Push Jerks

:30 Hard Bike

FOR TIME

Performance:

50/40 Cal Bike

50 Push press 50/35

50 Pull Ups

40/32 Cal Bike

40 Push Press 60/43

40 Pull Ups

30/24 Cal Bike

30 Push Jerk 70/48

30 CTB Pull Ups

20/16 Cal Bike

20 Push Jerk 80/56

20 CTB Pull Ups

Fitness:

Weights:

30/20

43/30

50/35

60/43

Pull Ups:

2x Jumping Pull Ups

2x Pull Ups or Jumping CTB Pull Ups

Compete:

Weight: same as performance

Gymnastic:

2x CtB Pull Ups

2x Bar Muscle Ups

GENERAL WARM-UP – JUST MOVE & SHAKE OUT!

2:00 Cardio Choice

20 PVC Pass-Throughs

20 Slow PVC Good Mornings

20 Sit-Ups

Into…

SPECIFIC WARM-UP – PRACTICE THE DB MOVEMENTS!

2 ROUNDS

8 Glute Bridges

8 DB Floor Press (light load)

8 DB Bent-Over Rows (light load)

10 Sit-Ups

MIN 1&2 - Cardio Choice

MIN 3 - :45 DB Close Grip Floor Press (Athlete Choice, Mod-Heavy)

MIN 4 - :45 DB Bent Over Rows

MIN 5 - :45 Max Sit-Ups

MIN 6 - Rest

(No Measure)

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)